Thursday, December 29, 2016

30 Dec 2016

Warm Up:
Hinshaw
Shoulder prep

REVIEW:  BENCH PRESS

DELOAD:  20 reps, 5 rep range, 60 sec rest

WORK:
Baseline  Compare to Wed, Sept 14 2016

500m row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

For time
Rx2:  jumping pull ups (chin up grip ok)

Rx3: lowbar pull ups / thighs touching ground on push ups

Cash out:
Tabata hollow body holds

SILVERS:
LIFT:  DEADLIFT
15 MIN EMOM @80%  2 reps

WORKOUT:  Same
Cashout:  Same

Wednesday, December 28, 2016

29 Dec 2017

Warm up:
Hinshaw ankle and hip movements
Shoulder prep
T Spine mobility

REVIEW:  SNATCH / OHS

DELOAD:  20 reps, 5 rep range, 60 sec rest

WORK:
for max reps, 3 rnds at each movement before moving to the next movement, tabata style with 30 sec work and 30 sec rest.  You will rest 1 minute between switching stations (going from A to B to C)

A:
kettlebell swings (russian)
kettlebell goblet squat
kettlebell alternating snatches

Rx:  55/35   Rx2: 50/30  Rx3: any other weight

B:
DB walking lunge
Box Jump
KB Deadlift

Rx:  db 45/35 KB 70/55   Rx2:  35/25 db  same weight kettlebell  Rx3:  any other weights

C:
Toes to bar
DB press
Slam ball

Rx:  45/25 db, 20/14 ball  Rx2:  40/20 db, 20/14 ball  Rx3:  Any other weights

Tuesday, December 27, 2016

28 Dec 2016

Warm Up:
Lower body lift prep and shoulder prep and squat therapy or front sq skill transfers

LIFT REVIEW:  FRONT SQ/BACK SQ

DELOAD:  20 reps, 5 rep range, 60 sec rest

WORK:

Compare to Aug. 2, 2016

The Chief
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

Rx2:
Hang Power Clean (95/65)
Low bar push ups

Rx3:  Barbell hang muscle cleans (45/35) or dumbbell cleans

SILVERS:
15 MIN EMOM 2 @ 80%

WORK:
The Chief
Mod with dumbbell cleans

Sunday, December 25, 2016

26 Dec 2016

Warm up:
Lower body lift prep
RDL leg swings
Good mornings no load

LIFT:  Deadlift or Power clean
DELOAD WEEK

Target 20 reps , range 5 reps 60 sec rest

WORK:  PARTNER WORKOUT

SCOOTER:
Scooter
On a 35-minute clock with a partner:
First 5 minutes work up to a 1RM Partner deadlift then
Complete as many rounds as possible in remaining 30 minutes of:

30 double-unders
15 pull-ups
15 push-ups
100-meter sprint (10 shuttles)

For the AMRAP, have one partner work while the other rests, switching after a full round is completed.

Thursday, December 22, 2016

23 Dec 2016

Warm Up: Upper body lift prep, shoulder prep

REVIEW:  Bench Press

LIFT:
1 @ 80%
1 @ 90%
1 @ 95%
1 @ 100%

LAT:  55 reps 30 sec R  Range 10-12

Gymnastics Skill:  Pull up efficiencies
Work the beat swing with active lat engagement and tight hollow body, generate the kip from the shoulders, not the hips.  Work on active stop and start.

If you are working on your kipping pull up, you will also do a set of 10 push off the bar from the top position and come down in a strong and long hollow body position

WORK:  FRAN  Compare to June 21

21-15-9
Thruster 95/65
Pull Up

Rx2:  85/55

Rx3:  Ring Rows/Dumbbell thrusters
*Note*
If you are not doing Rx2 weight for thrusters you automatically move to dumbbells

Silvers:
Lift:  STRICT PRESS
Workout:  FRAN Rx3 standards


Wednesday, December 21, 2016

22 Dec 2016

Warm Up: Lower body lift prep, t spine prep and mobility (partner knee in back opener, bow and arrows, foam roller and barbell reach etc)

REVIEW:  Snatch or OHS

LIFT:
1 @ 80%
1 @ 90%
1 @ 95%
1 @ 100%

LAT:  55 reps 30 sec R  Range 10-12

Gymnastics Skill: Hollow body lat pulldowns, as heavy a band as you can go
3 sets of 6

WORK:
10 rounds for time
10 Power clean
10 push ups

Rx: 135/95
Rx2: 125/85
Rx3:  any other weights/push up mods


Tuesday, December 20, 2016

21 Dec 2016

Warm Up: Lower body lift prep, Squat therapy or Front squat skill transfers, Hip mobility, ankle mobility

REVIEW:  Front squat/back squat

LIFT:
1 @ 80%
1 @ 90%
1 @ 95%
1 @ 100%

LAT:  55 reps 30 sec R  Range 10-12

Skill:   Barbell grip test
Contest time, who is the champ?!  Two barbells will be loaded (220 mens/185 ladies each barbell). Each athlete will deadlift the bars from the end facing their competitor (farmer walk style but from the ends of the bar on the outside facing each other).  Winner is the one who can hold on the longest without dropping their end.

REVIEW:  SNATCH

WORK:
5 rounds for time of:
15 Power Snatches, 95/65 lbs
Row, 500 m

Rx2:  3 Rounds

Rx3:  5 rounds
15 alternating dumbbell hang power snatch any load

SILVERS:
Same lift
Same skill with appropriate weight
Same workout Rx3 standards (single arm alternating dumbbell hang power snatches)

Monday, December 19, 2016

20 Dec 2016

Warm Up: Upper body lift prep, Shoulder prep

REVIEW:  Push jerk or Press

LIFT:
1 @ 80%
1 @ 90%
1 @ 95%
1 @ 100%

LAT:  55 reps 30 sec R  Range 10-12

Gymnastics Skill:  3 x 2 wall walks for quality

REVIEW:  with dowels, deadlift

WORK:  DIANE

21-15-9 reps for time

Deadlifts (225#/155#)
Handstand Push-Ups

Rx2:  HSPU off box from knees in pike or toes in pike from floor, same weight

Rx3: Push ups or modified push ups, less weight
If you are doing less than 125# on deadlifts, please move to kettlebell deadlifts at heaviest weight possible and increase rep scheme if weight is too light

NOTE:  * Mods for the last time we did this workout on Mar. 8 2016 were as follows:
RX2: 175/125
Mod:  Less than 175/125 and/or push ups or push up mods

Sunday, December 18, 2016

19 Dec 2016

Warm Up: Lower body lift prep

REVIEW:  Power clean or Deadlift

LIFT:
1 @ 80%
1 @ 90%
1 @ 95%
1 @ 100%

LAT:  55 reps 30 sec R  Range 10-12

Gymnastics Skill:  3 sets of either a) max ring hold in hollow body b) max ring hold in L sit position
*If you cannot hold yourself in the top of the ring position at all, you will perform 3 sets of max hollow body hold on the floor*

WORK:
10 Min AMREPS
With a partner

Bar Hang (timer)
Russian Kettlebell swings (score)
You may only swing while your partner is hanging

RX:  55/35
Rx2:  50/30
Rx3:  any other weights

SILVERS:
Lift:  Bench Press
15 MIN EMOM 2 @ 80%

WORK:  Same

Thursday, December 15, 2016

16 Dec 2016

Warm up:  Upper body lift prep and shoulder prep

REVIEW:  Bench Press

LIFT:
2 @ 70%
2 @ 80%
2 @ 85%
2 @ 90%

1:30 rest btwn rounds

L.A.T. :  Target 45 reps, 8-10 Rep Range, 45 sec rest

WORK:
Complete as many rounds as possible in 20 mins of:
10 Thrusters, 115/75 lbs
3 Rope Climbs
15 Box Jumps, 20/16 in

Rx2:  With a partner, rx standards

Rx3:  alone, lighter weight and mods

SILVERS:
LIFT :  DEADLIFT with 15 EMOM 2 reps @ 80%

WORK:  Same as above, appropriate mods

Wednesday, December 14, 2016

15 Dec 2016

Warmup:  Upper body lift prep and shoulder prep, squat therapy, t spine mobility

REVIEW:  Snatch or OHS

LIFT:
2 @ 70%
2 @ 80%
2 @ 85%
2 @ 90%

1:30 rest btwn rounds

L.A.T. :  Target 45 reps, 8-10 Rep Range, 45 sec rest

WORK:   ROWING HELEN
Row 400m
21 KBS (american) 55/35
12 Pull Ups

Rx2:
400 m row
21 KBS 55/35 Russian style
12 Jumping pull ups (off plate)

Rx3:
400m Row
21 KBS russian style, any weight
12 Ring Rows

Tuesday, December 13, 2016

14 Dec 2016

Warm Up:
Lower body lift prep
Squat therapy or front squat skill transfers
MOBILITY

REVIEW:  Squats

LIFT:
2 @ 70%
2 @ 80%
2 @ 85%
2 @ 90%
1:30 r btwn sets

L.A.T.:  Target 45 reps, Rep range 8-10, 45 sec r

WORK:

5 RFT

12 Hang clean 135/95
21 cal row

Rx2:  3 RFT same weight

Rx3:  5 RFT
12 Hang Power clean any load

SILVERS:
Lift:  same
15 MIN EMOM 2 reps @ 80%

Work:  Medball cleans or dumbbell cleans mods



Monday, December 12, 2016

13 Dec 2016

Warmup:  Upper body lift prep and shoulder prep

REVIEW:  Push Jerk or Press

LIFT:
2 @ 70%
2 @ 80%
2 @ 85%
2 @ 90%

1:30 rest btwn rounds

L.A.T. :  Target 45 reps, 8-10 Rep Range, 45 sec rest

WORK:
100 cal row for time
Rx2: 80 cal row
Rx3:  70 cal row

Sunday, December 11, 2016

12 Dec 2016

Warm Up:
Lower body lift prep
Good mornings (no load)
Single leg RDL's
Leg swings
Tspine mob

MOBILITY:  Roll out posterior chain and hips

REVIEW:  with dowels, power clean or deadlift

LIFT:
2 @ 70%
2 @ 80%
2 @ 85%
2 @ 90%
1:30 r btwn sets

L.A.T:  Target 45 reps, Range 8-10 reps, Rest interval 0:45

REVIEW:  OHS

WORK:
Rowing Nancy
5 RFT
400 m ROW
15 OHS 95/65

Rx2:  85/55

Rx3:  3 RFT, any load

SILVERS:
Lift:  BENCH
12 MIN EMOM 3 reps @ 70%

WORK:  Same modified as necessary

Thursday, December 8, 2016

9 Dec 2016

Warm Up:
Upper body lift prep and shoulder prep
MOBILITY:  Roll out and static stretch

REVIEW:  Bench Press

LIFT:
3 @ 60%
3 @ 70%
3 @ 75%
3 @ 85%  *NOTE* there is no money maker set this cycle  1:30 rest btwn sets

LAT:  35 REPS , 30 sec rest, Rep effort 6-8 reps

HINSHAW ankle flexion & achilles exercises

WORK:
20 MIN AMRAP
10 CTB
20 Pistols
10 Box Jumps (36/30)

Rx2:
10 Pull up
20 Pistols
10 Box Jumps (36/30)

Rx3:
10 sec flexed arm hang (at top of bar)
20 Pistol mods
10 Box jumps (24/20)

SILVERS:
LIFT:  Deadlift with EMOM 10 MINS 4 reps @ 60%

WORK:
15 MIN AMRAP
10 sec flexed arm hang (use a band for assistance if required)
20 blocked squats (use a pole to assist if needed)
10 box jumps/step ups

Wednesday, December 7, 2016

8 Dec 2016

Warm Up:
Upper & lower body lift prep and shoulder prep
MOBILITY:  Roll out and static stretch

REVIEW:  with dowels, OHS or Snatch

LIFT:
3 @ 60%
3 @ 70%
3 @ 75%
3 @ 85%  *NOTE* there is no money maker set this cycle  1:30 rest btwn sets

LAT:  35 REPS , 30 sec rest, Rep effort 6-8 reps

WORK:
100 Burpees
You will partner up and count your partners reps for them and vice versa.

Rx2:  75 Burpees
Rx3:  50 Burpees

Tuesday, December 6, 2016

7 Dec 2016

Warm Up:
Lower body lift prep and either squat therapy or front squat skill transfers
MOBILITY:  Roll out and static stretch

REVIEW:  with dowels, Front or Back squat

LIFT:
3 @ 60%
3 @ 70%
3 @ 75%
3 @ 85%  *NOTE* there is no money maker set this cycle  1:30 rest btwn sets

LAT:  35 REPS , 30 sec rest, Rep effort 6-8 reps

Warm Up:  all ankle and achilles exercises from Hinshaw warm up

WORK:
You will choose a partner and your partner will count your reps and vice versa (one at a time) for both A and B

A)  100 DU for time

B)  100 Sit Ups for time

Rx2:
A)  500 singles
B)  50 Sit Ups or three sets max hollow body hold



Monday, December 5, 2016

6 Dec 2016

Warm Up:
Upper body lift prep and shoulder prep
MOBILITY:  Roll out and static stretch

REVIEW:  with dowels, Push Jerk or Press

LIFT:
3 @ 60%
3 @ 70%
3 @ 75%
3 @ 85%  *NOTE* there is no money maker set this cycle  1:30 rest btwn sets

LAT:  35 REPS , 30 sec rest, Rep effort 6-8 reps

WORK:   21-15-9
Push Ups
Alt DB Snatch (55/35)

Rx2:  45/25

Rx3:  Mod push up (any)
Lighter weight db



Sunday, December 4, 2016

5 Dec 2016

Warm Up:
Lower body lift prep
MOBILITY:  Roll out and static stretch

REVIEW:  with dowels, Deadlift or Power clean

LIFT:
3 @ 60%
3 @ 70%
3 @ 75%
3 @ 85%  *NOTE* there is no money maker set this cycle

LAT:  35 REPS , 30 sec rest, Rep effort 6-8 reps
(If you don't understand this terminology, please read the blogpost explaining the method)

WORK:
Complete as many rounds as possible in 12 mins of:
Row, 250 m
10 Wall Balls, 20/14 lbs, 10/9 ft
10 Box Jump, 30/24 in

Rx2:  lower box

Rx3: 10 min amrap with mods

SILVERS:

BENCH PRESS

Same as above
then
10 MIN EMOM 4 reps @ 60%

WORKOUT:  SAME with appropriate mods


Thursday, December 1, 2016

2 Dec 2016

Warm Up:
Upper body lift prep

LIFT:  Find new 1RM bench press

REVIEW:  Deadlift/Hang Power Cl/Push Jerk

WORK:  Unbroken DT
AMREPS
12 Deadlift
9 HPCL
6 Push Jerk

This workout has a twist; you will NOT put the bar down throughout your reps.  Once you put down your barbell, your workout is over and however many reps you got done is your score.  However, there is a wallball penalty / cash out / bonus round depending how you look at it ;)   Penalties as follows:

Rx:  95/65
27-48 reps = 40 wallballs
49-63 reps = 25 wallballs
64-80 reps = 15 wallballs
81+ = 0 wallballs, home free!

Rx2:  85/55
27-48 reps = 50 wallballs
49-63 reps = 35 wallballs
64-80 reps = 25 wallballs
81-94 reps = 10 wallballs
95+= 0 wallballs, home free!

Rx3:  45/35
27-48 reps = 75 wallballs
49-63 reps = 50 wallballs
64-80 reps = 35 wallballs
81-94 reps = 25 wallballs
95+ reps = 15 wallballs

SILVERS:
Lower body lift prep

LIFT:  Find new 1RM deadlift

WORK:

50-40-30-20-10
Skipping
Air Squats