9.24.18

Monday

0:00-12:00 Build to Heavy Pause Front Squat by Feel (3 Mississippi Count)

12:00-22:00 5x5 Back Squat at 65% . Perform sets E2MOM

MetCon

2 Rounds for Time

25 pistol squats

25 American KB Swings 32/24kg

25 Wall Balls 20/14 lbs

10 minute cap

Scaling

Pistols - High box step up with controlled descent

Decrease KB weight as needed

9.22.18

Saturday

Teams of 3

9 rounds relay style

10 DB Box Stepovers (50/35 lbs) + 50 Double Unders

Then Run 600m together

Then 9 rounds relay style

15 Toes to Bar + 10 burpees

Then Run 600m together

Then 9 rounds relay style

10 HSPU + 25 Foot HSW


45 minute cap

9.21.18

Friday

Oly Work

8 min EMOM

Snatch + OHS at 70%+

Build to Heavy

Fail = 6 burpees


Flex Friday Bro Sesh

20 Minute EMOM

1) 8 Bench Press 60%

2) 8 Barbell Pendlay Rows

3) 12 single arm KB Power Snatch 32/24kg

4) 12 box jumps 30/24”

5) 15-20 Hollow Rocks


Scaling

1) Challenging 8 Reps if you don’t know %

2) challenging 8 rep weight

3) Decrease weight as needed

4) 24/20”

5) Tuck Knees and arms

9.20.18

Thursday

Adult Playtime

Your Choice of Practice For 10-15 minutes.

Handstand Walk

Tumbling

Double Unders


Active Recovery

25 minutes at Steady Pace

1 Turkish Getup + 5 Windmills Right Arm

1 Turkish Getup + 5 Windmills Left Arm

800m run

10 alternating cartwheels

20 Cossack squats

20 lateral wall balls

20 second plank right side

20 second plank left side

Row 1000/750 meters


10-15 Minutes Mobility / Mashing

9.19.18

Wednesday

Strength

0:00-8:00 EMOM Clean and Jerk at 60%+ Build by feel

8:00-12:00 Load Up

12:00-16:00 EMOM 2 Deadlift at 80%


Deadlift percentages will follow this scheme over the 9 weeks:

80-82-84-85-86-87-88-89-90%

Please don’t be a hero and try to PR every week. It’s more likely to cause injury or blow up your central nervous system. Trust me. I deadlift 581 lbs. 


MetCon

For Time

Holding 2 Dumbbells 50/35 lbs

2-4-6-8-10

Hang Squat Clean

Thruster

Push Press

Walking Lunges

Round 1 = 2 Hang cleans + 2 thrusters + 2 push press + 2 lunges

Round 2 = 4 Hang cleans + 4 thrusters + 4 push press + 4 lunges

Etc


10 minute cap

You just have to do 12 reps per minute to finish under the cap. GTBO

9.18.18

Tuesday

Skill: Muscleup Low Ring Progression

MetCon

Every 1:30 for 24:00 (3 rounds)

A) 10 Muscleups

B) 21/17 Calorie Row

C) 50 Foot Handstand Walk

D) 6th Floor Stair Run


Scaled

A) 10 pulls + 10 pushes (borderline athletes may attempt muscleups 2/4 rounds)

B) Row 1:10

C) 4 pike around box

D) 4th floor if unable to finiah under 1:30. Box/pound pad step ups for 1:30 if unable to run

9.17.18

Monday

New Powerlifting Cycle! We will start each Monday with a Heavy Pause Front Squat Single by feel followed by Back Squat percentage work. The goal is to continue building positional strength and recruit back muscles for squat power!

0:00-12:00 Build to Heavy Pause Front Squat by Feel (3 Mississippi Count)

12:00-22:00 5x5 Back Squat at 60% . Perform sets E2MOM (every 2 minutes on the minute)

If you don’t know your Back Squat 1RM, start at 70% of your Front Squat. Week 1 should feel “easy” so athletes can deload from last week and focus on proper back squat technique.


MetCon

3 rounds for time

50 Double unders

25 Wall Balls

10 Burpees

10 minute cap

9.15.18

Deuces Wild In House Competition  

NO CLASSES SATURDAY

18.1

Run to Hamilton Park  (1 mile)

100m Burpee Broad Jump

100m walking lunges

Run to 150 Bay (1 mile)

40 minute cap

 

18.2

8 minutes to establish

2 Rep Max Hang Clean

One barbell per team. Barbell starts empty sitting on pound pads.

Score is sum of heaviest successful lift from both athletes. So if Bob hits 200 and Will hits 250, team score is 450.

Athletes MUST SQUAT BOTH cleans.

Athlete MUST HOLD ON to the barbell for both reps. If Athlete successfully completes one clean then can’t hang onto the bar, zero points will be awarded.

Athlete may NOT POWER CLEAN, stand up, then squat the rep. Athlete must catch at bottom of squat or ride down from catch.

 

18.3

GTBO Chipper

10 minutes to complete

100-100 Double Unders

50-50 Wall Balls 20/14 lbs to 10/9 foot target

25-25 Chest to Bar Pullups

25-25 Foot Handstand Walk

Score is time completed or total reps completed in 10 minutes.

Athlete 1 completes 100 Double Unders. Then Athlete 2 Completes 100 Double Unders. Athlete 1 completes 50 Wall Balls. Then Athlete 2 Completes 50 Wall Balls. Etc until all work is complete or time expires.

Athlete cannot move on until partner completes all prescribed reps and tags hand.

Handstand Walk starts with both hands behind white line and goes in 5 foot increments. Both hands must go beyond white line to get credit for each 5 foot increment. If Athlete falls in the middle of lines they must restart at previous white line.

Scaled

100-100 single unders

40-40 Wall Balls 14/10 lbs to 9/8 foot target

20-20 jumping pullups

10-10 burpee box jump overs 24/20”

 

 

9.14.18

Friday

Oly Work

8 min EMOM

Hang Snatch 75%+

Build by feel


MetCon

Bodybuilding EMOM 16min

1) 5 Bench Press Build to heavy each round

2) 16 Alternating DB Curls

3) 18/15 Calorie Row

4) 20 Hollow Rocks

9.13.18

Thursday

Adult Playtime

Your Choice of Practice For 10-15 minutes.

Handstand Walk

Tumbling

Double Unders


Row-ga

2 minutes row + 2 minutes flow for 28 minutes

Row at 70% effort. Keep strokes per minute <25. Focus on breathing and long powerful pulls


Yoga Flow

20 seconds on each movement back to back

1) Crow / Headstand / Tripod

2) Up Dog to Down Dog Flow

3) Alternating Cossack Squats

4) Chaturanga (bottom of Pushup)

5) Camel Pose

6) Transition back to Rower


10 minutes mashing

9.12.18

Wednesday

Deuces Practice

8 minutes to establish

2 RM Heavy Unbroken Hang Clean

After coach led warmup, athletes will pair up and have 5 minutes to build in weight. Then athletes strip bars to empty. Then 8 minute Clock starts!

One barbell per team. Hard stop at 8:00. Any reps outside of that timeframe WILL NOT COUNT IN COMPETITION


MetCon

22-16-10

Pistols

C2B Pullups

*25 Foot HSW After each round of pullups


Scaling

22-16-10

High Box Step Up with Controlled Descent

Banded Pullups / Ring Rows

*3 wall walks after each round of pullups/ring Rows

9.11.18

Never Forget.

 

Tuesday

Skill: More Tumbling!

Sit Up Get Up (Candlestick)

Handstand to Forward Roll



MetCon

150 double unders

1000m run (Right out Front door, left on Marin, Left on Warren, Left on Bay, enter front door)

50 Toes to Bar

50 HSPU

1000m run

150 Double Unders

28 minute Cap


Scaled Version

2:30 Struggle Unders

1000m Run / 1000m row

50 Knees to Hips / V Ups

50 Seated DB Press

*1000m Run / 1000m row

2:30 struggle unders


*All athletes must do 1000m for the first run/row. If time cap is approaching, athletes may do 400/600/or 800m for their second run.

9.10.18

Monday

1RM Front Squat (25 minutes)

This is what we’ve been training for! #GTBO and fight for that PR!

Start with 2.5s or 5s on the inside of your barbell to set yourself up for a 5 lb PR. For example, if your 1RM is 295, put 2.5s on the inside so when you make your first 100% PR attempt the bar already has 300 on it.

5@50%

4@60%

3@70%

2@80%

1@85%

1@90%

1@95%

1@100%+

MetCon

4 rounds

1 minute on 1:30 off

10 DB Hang Cleans 50/35 lbs + Max Effort Burpees

Score is total reps

Cap cleans at 40 seconds each round the get to work on burpees

9.8.18

Saturday

Teams of 3

Run 800m together

90 Dumbbell Burpee Ground to Overhead 50/35 lbs

Run 800m

120 box jump overs

Run 800m

150 calorie row


Split work as evenly as possible

9.7.18

Friday

Oly Work

8 minute EMOM

Snatch High Pull + Hang Snatch 76%

Build by feel


MetCon

Bodybuilding 16 min EMOM

1) 8 DB Bench Press

2) 8 Weighted / Strict Pullups

3) 18/15 Calorie Row

4) 15 MedBall Sit-ups

9.6.18

Thursday

Skill: Double Unders


25 minutes at steady pace

50 Double unders / 50 seconds Struggle Unders

Row 1000m

15 tripoint squat thrust

20 lateral wall ball

10 windmill (5/side)

10 cartwheels (5/side)

20 second plank right

20 second plank left


15 min Mobility

9.5.18

Wednesday

Strength

Every 2:00 for 10:00

2 hang cleans + 1 Jerk 80%+ Add Weight every interval.

Lots of rest here. These should be HEAVY!


MetCon

3 rounds

12 pistols

12 strict HSPU

600m Run


16 minute cap


Scaling

3 rounds

12 high box step up with controlled descent

12 pike* pushups with feet on floor/box/wall 

600m Run

 

*Pick whatever sub allows you to press through full range of motion with your torso as vertical as possible.

9.4.18

Tuesday

Skill: Forward Roll

Learn to fall gracefully. Tuck and roll method on pound pads.

Advanced athletes may work on tumbling over box.

Metcon

Every 3:00 for 24:00

A) 15 burpees + 20 ring dips + 25 foot HSW

B) Row 36/28 Calories

C) Stair Run + 100 dubz

D) 30 toes to bar


Cap work at 2:30 every interval

Score is total reps


Scaling

A) 15 Burpees + 20 Hand Release Pushups + 3 Wall Walk

B) Row 2:30

C) Stair Run + Struggle Unders

D) 30 Knees to Hips or V Ups

9.3.18

Monday

Truncated Schedule for Labor Day 9am and 10am classes only

Front Squat

0:00-2:00 5@50%

2:00-4:00 4@60%

4:00-6:00 3@70%

6:00-8:00 2@80%

8:00-10:00 1@85%

10:00–12:00 1@90%

12:00-14:00 Heavy Walkout@110% (10 seconds)

14:00-20:00 Heavy Single by Feel. If the grease is hot, cook! But don’t force it. 1RM Test next Monday.


MetCon

Team of 2 Heavy Fran

21-15-9

Thrusters 135/95

Chest to Bar Pullups

Partner A does 21 thrusters + 21 pullups. Partner B does 21 thrusters + 21 pull-ups while Partner 1 rests. Etc until both have completed 21-15-9 each

Scale thruster weight as needed but should be heavier than normal thruster weight.

15 min cap

9.1.18

Track Day at Lincoln Park 9:30am

NO CLASSES AT THE BOX TODAY

Warmup

800m at steady pace focusing on strides

 

Sustainable “Sprints”

8 rounds

Run 100m

Walk 100m slowly

Push pace on runs but don’t blow yourself up. The goal is sustainable pace each run.


MetCon

Teams of 2

100 air squats

50m burpee broad jump together

100 hand release push-ups

50m walking lunges

800m Run together 

Split gymnastics work evenly. One works while the other rests.

 

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