1.17.18

Wednesday

Oly Technique

Push Jerk

 

7 min EMOM

Power Clean + Push Jerk

70%-80% of Jerk

(Pause in jerk receiving position for 3 seconds before standing)

 

MetCon

12 min AMRAP

15 toes to bar

45 double unders

*Hang Clean Ladder

Start each round with 15 T2B + 45 dubz. Then perform hang squat cleans as follows

12 Hang Cleans 135 / 85 lbs

9 Hang Cleans 185 / 115 lbs

6 Hang Cleans 225 / 145 lbs

3 Hang Cleans 275 / 175 lbs

1 Hang Clean 315 / 205 lbs

1.16.18

Skill

Kipping Ring Dip

Mechanics, timing, and rhythm

5 minutes of independent practice but don’t over do it with volume. Save it for the MetCon

 

 

MetCon

JT

21-15-9

Handstand Pushups

Ring Dips

Pushups

16 minute cap

 

Accessory

10 minutes to complete

3 rounds

10/arm bentover rows

15 GHD

1.15.18 MLK Monday

Strength

12 min build to heavy pause front squat (3 Mississippi count). Do not go to failure!

10 min 5x2 back squat at 82% (E2MOM)

 

MetCon

7 min AMRAP

3-6-9-12-15-etc

Thruster 95/65 lbs

C2B pullups

1.13.18

Teams of 2 Relay Style

16 rounds

15 American Swings

10 Goblet Lunges

5 HSPU

5 burpee pull-ups

1.12.18 Finish STRONG Friday

Strength

Every 90 seconds x 6 (9 minutes)

Power Clean + Hang Squat Clean

Start at 75% build to heavy. Lots of rest here. Attempts should be very heavy. #GTBO

 

MetCon

20 min EMOM

Min 1: 2 deadlifts at 85% of last week’s heavy single

Min 2: 5 bench press at 70%

Min 3: 10 burpee facing box jump overs

Min 4: Rest

1.11.18

Skill

Row Technique


6 rounds Alternate Between A and B (3 rounds each)

A) 4 minutes to complete

1000 meter row


B) 4 minutes to complete

50 double unders

20 lateral wall balls (10/side)

5 cartwheels per side

5 shuttle run


15 minutes Mobilty Flow

1.10.18

Oly Technique

8 min EMOM

Snatch + OHS

Start at 70% build to 80% by feel

 

MetCon

3 rounds for time

15 OHS 95/65 lbs

15 chest to bar pullups

10 minute time cap

 

Buyout

Tabata Abs Coaches Choice

1.9.18

Skill

Ring Muscleup

Low ring transition with banded assistance

5 min EMOM

Practice in 2-3 transitions


MetCon

Open 15.3 Intervals

Every 6 minutes for 3 rounds

7 ring muscleups

50 wall balls

100 double unders

1.8.18

Official Start of new squat cycle with Focus on upper body integrity during the lift. Conditioning focus will be building aerobic capacity and lactate threshold. 

Strength

12 min build to heavy pause front squat (3 Mississippi count). Do not go to failure!

10 min 5x2 back squat at 80% (E2MOM)

MetCon

8 min AMRAP

8 overhead lunges 95/65

8 bar facing burpees

Pick a weight you can do unbroken. #GTBO and keep moving.

1.6.18

Bro Session

25 minutes to complete

4 rounds

8 bench press

8/arm bent over rows

12 GHD / weighted situps

16/12 calorie row

AHAFA on bench and rows. Athletes should build in weight each round.

1.5.18 Finish Strong Friday

Oly Technique

8 min EMOM

Hang Snatch + OHS

Start at 70% build to 80% by feel

 

Deadlift

Build to Heavy Single in 15 minutes. Do not break your back here! Stop when Technique breaks down.

 

MetCon

Randy

For Time

75 Power Snatches 75/55 lbs

10 min time cap

1.4.18 We’re Open!

Bundle Up and Come Get Fit!

Skill

Double Unders

 

Active Recovery

22 min AMRAP

500 meter row

50 double unders

5 shuttle run

5 windmills per side

5 cartwheels per side

 

15 minutes Mobilty Flow

1.3.18

Wednesday

Strength

10 min EMOM

Power Clean + Hang Squat Clean

Start at 70% build to heavy


MetCon

Karen

150 wall balls for time

12 minute time cap

For anyone worried about finishing under the cap, you only have to do 13 reps per minute to finish sub 12. #GTBO


Buyout

Tabata Abs Coaches Choice

1.2.18

Tuesday

Skill

Kipping / Butterfly Pullup

10 min EMOM

Min 1: 5 reps of your highest skill level each minute. Beginners practice Kip Swing

Min 2: Kickup to handstand x3 plus 10 second hold

 

2015 Regionals Gymnastics Event Interval Style

5 rounds

Perform one round as fast as possible every 4 minutes

25/20 calorie row

16 chest to bar pull-ups

9 Strict deficit HSPU

1.1.18 New Year Strong

Strength

12 min build to heavy pause front squat (3 Mississippi count). Do not go to failure!

10 min 5x2 back squat at 80% (E2MOM)

 

8 min AMRAP

2-4-6-8-10-etc

American Swings

Goblet lunges

Burpees

12.30.17

Teams of 3

24 rounds for time (8 rounds each relay style)

8 left arm KB thrusters

8 c2b pull-ups

8 right arm KB thrusters


30 min time cap

12.29.17

Friday

Strength / Skill

Unilateral Carry Intervals

Every 90 seconds x3 rounds (9 minutes)

Right Arm Farmers Carry

Left Arm Farmers Carry

Right Arm OH Carry

Left Arm OH Carry

Each Carry is shuttle run length so start at Christmas tree, walk to rowing area, walk back to tree. Complete right + left arm within 90 seconds each round.

 

Conditioning

Tabata Party

8 rounds (16 minutes)

20 seconds HSPU/ Pike pushups

10 seconds rest

20 seconds handstand hold

10 seconds rest

20 seconds box jump overs

10 seconds rest

20 seconds jump squats

10 seconds rest

 

Buyout

Tabata Abs

12.28.17

Skill

Barbell Cycling: Thrusters and Power Snatch

(Body position, bar path, breathing)

 

Every 90 seconds for 10 rounds

Alternate between A & B

Couplet A

9 thrusters (95/65 lbs)

35 double unders

 

Couplet B

7 Power Snatch (95/65 lbs)

7 burpee bar hops

 

Scale weight to perform all sets unbroken.

Cease all work 1 Minute into each interval . For any rounds incomplete athlete owes 4 burpees to be completed after the 10th round.

 

Buyout

4 rounds on running clock

20 second Hanging  L Hold

Rest 20 seconds

20 second bottom dip hold

Rest 20 seconds

12.27.17

18 minute EMOM

Min 1: 15 American swings 32/24kg

Min 2: 15 wall balls

Min 3: 15/12 calorie row

 

Accessory Work

3 rounds

6 bench press AHAFA

6/arm bent over row

Gymnastics at Grandmas

6 minute Hand/Head Stand Skill EMOM

Each minute spend 30 seconds practicing whatever your level or progression is.

Beginner: control headstand tuck position against wall or freestanding

Intermediate: kick up to wall 2-3x+ 10 second hold

Advanced: kickup to freestanding or 3-6 Kipling HSPU

 

MetCon

3 rounds for tkme

8 Strict HSPU / Pike Pushups

16 goblet squats

24 second chataranga hold (bottom of pushup position)

 

If you don’t have a Kettlebell at home, use something heavy-ish for the goblet Squats. Suitcase, dog food, bucket filled with ice, etc!