Blog Archive

30 Nov 2011

Wednesday

Workout of the Day
For time, complete:
50  Wall Ball Shots (20/12 lbs)
40 Kettlebell Swings (32/24 kg)
30 Burpees
20 Pull-ups
10 Ring Rows

Workout of the Day
Four sets of:
Back Squat x 6-8 reps @ 30X1
Rest 90 seconds
Wall Slides x 5 reps @ 3030
Rest 90 seconds;
and then,
Complete as many rounds and reps as possible in 12 minutes of:
Walking Lunge x 20 yards
Hand-Release Push-Up x 10 reps
Double-Unders x 30 reps


Read More

Our Thanksgiving Day crew earned their turkey!

Workout of the Day
Four sets of:
Clean x 1.1.1.1
(rest 10 seconds between each single)
Rest 20 seconds
Heavy Kettlebell Swings x 10-15 reps
Rest 3 minutes;
and then,


Read More

Workout of the Day
Six sets of:
Snatch + Hang Snatch
Rest 2-3 minutes;
and then,
Complete as many rounds and reps as possible in 10 minutes of:
Toes to Bar x 10 reps
Ring Dips x 10 reps
100 Meter Run

Optional Finisher – Front Leaning Rest on Rings x Max Hold


Read More

22 Nov 2011

Tuesday

Workout of the Day
If you didn’t get an opportunity to attempt “Fran” yesterday, then do so today.  Otherwise . . .

Five sets of:
Deadlift x 5-7 reps @ 31X1
Rest 20 seconds
Tall Box Jumps x 10 reps
Rest 3 minutes;
and then,
In teams of two, with only one partner working at a time, alternate rounds to complete six sets each of:
Kettlebell Swings x 20 reps
20-yard Suicide Sprint

Optional Finisher – L-Sit x Max Hold

Workout of the Day
Take 15 minutes to build to a heavy, but not 1-RM, Thruster;
and then,
“Fran”
Complete rounds of 21, 15 and 9 for time of:
Thrusters (95/65 lbs.)
Pull-Ups


Read More

 

Workout of the Day
Four Sets of:
Press x 4-6 reps @ 20X1
Rest 90 seconds
Hollow Rocks x 20-30 reps
Rest 90 seconds;
and then,
In teams of three, complete five rounds each for time of:
20-Yard Suicide Sprint (5 out & back, 10 out & back, 15 out & back, 20 out & back)
Dumbbell Ground to Overhead x 10 reps

 

Optional Finisher – Max Handstand Hold



Read More

The skittles train at 5:30pm

Workout of the Day
Four sets of:
Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Rest 60 seconds
Pull-ups x Max Reps
Rest 60 seconds
and then,
Four rounds for time of:
Toes to Bar x 10 reps
24″/18″ Box Jumps x 15 reps
Wall Ball Shots x 20 reps

Optional Finisher – One set for Max Reps of Single-Arm KB Press


Read More

16 Nov 2011

Wednesday

Workout of the Day
Four sets of:
Deadlift x 3-5 reps @ 20X1
Rest 20 seconds
Handstand Push-Ups x Max Reps
Rest 3 minutes;
and then,
Complete as many rounds and reps as possible in 8 minutes of:
53/35# Kettlebell Swings x 15 reps
Double-Unders x 30 reps

15 Nov 2011

Tuesday

Workout of the Day
TESTING DAY – Please follow prescription and report scores. We use this data to track our athletes’ progress.

If you did not make it in on Monday, you will be completing yesterday’s back squat testing.  If you tested your back squat on Monday, your workout for today will be:

Strength Testing
Five or Six sets of:
Bench Press @ 20X1 tempo
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)

Perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

Conditioning Test
Complete as many Burpees as possible in 3 minutes.


Find Us on Facebook

Search