Monday 020116

*GYMNASTICS SKILL OF THE MONTH – MUSCLE-UP, BAR MU & PROGRESSIONS* In February, programming will focus on skill building for the muscle-up. This will include progression work for those that do not yet have a muscle-up and technique improvement for those that do. Progressions, including seated/banded muscle-ups and bar muscle-ups, […]

Sunday 013116

Steve P is here today from 10:45-NOON for another a$$ whooping….. Conditioning: 1 mile run then 1 k row (some athletes may start on rowers due to class size). Both movements should be done at 80%. Maintain consistent but manageable pace on both. Adjust pace to avoid or minimize breaks […]

Saturday 013016

SWoD: Rest Day: Workout of the Day: For time, with a partner… 60 Calorie Row
60 Deadlifts (135/95)
50 Calorie Row
50 Burpees
40 Calorie Row
40 Power Cleans
135/95 30 Calorie Row
30 Strict Pull Ups 20 Calorie Row
20 Shoulder to Overhead
135/95 10 Calorie Row
10 Thrusters 135/95 *split reps evenly OLY: Mobility: 1) Before OWoD – […]

Friday 012916

SWoD: BOTH: 1RM Deadlift Workout of the Day: 12 min. AMRAP of… 10 BB Lunges 95/65 8 Wall Balls 20/14 6 Floor Press 95/65 After Bash: 2×10 Close Grip Push-Up 2×10 Wide Grip Push-Up 2×10 Staggered Grip Push-Up* (*switch hands between sets) SkinnyFit: 6 Rounds 10 Russian Twists 15 Goblet […]

Thursday 012816

SWoD: Skill – Both Levels 5 min. Shoulder mobility -then- 3xMR Handstand Push-Ups -or- 3xME Handstand Progressions (as far through the progression ea. time as you can get successfully) Workout of the Day: 3 rounds for time of… 15 Toes to Bar 15 Burpee Box Jumps 15 Supermans 200m Run […]

Wednesday 012716

SWoD: BOTH: 4×6 Romanian Deadlift 5xMR Hanging Leg Raises *rest between sets Workout of the Day: “45 Caliber” 45 DU’s 45 Thrusters 95/65 45 Pull Ups 4 DU’s After Bash:  Tabata Weighted Sit-Ups SkinnyFit: 5 Rounds 3 Minute AMRAP 4-Push Ups 6-Sit Ups 8-Jumping Lunges -rest one minute between rounds […]

Tuesday 012616

SWoD: Accessory Work – Both Levels 4×10 KB Presses – AHAP/ Perfect Form 4xME HS Holds Workout of the Day: 18 min. AMRAP of… 21-15-9 (repeats) Air Squats Hang Power Snatch 75/45 Sit-Ups *rest 30 seconds between repeats After Bash: Tabata hollow body hangs SkinnyFit: AMRAP in 14 minutes 25 […]

Monday 012516

SWoD: Novice: Every 2 min. for 10 min., 4 Front Squats, add 2.5# to 1/6 Advanced: Front Squat 3, 3, 3, 3 ascending #, start @ 80% 1RM Workout of the Day: 8 min. AMRAP of… 25 Singles 5 SDHP 2/1.5 3 Russian KB Swings 2/1.5 After Bash: 5x100m Sprint […]