Monday, September 29, 2014

Tuesday

http://www.fiction-food.com/2013/08/teenage-mutant-ninja-turtles-cake-pops.html


Warm-up
3 Rounds not for Time
15 Banded Good Mornings
5 Ninja Roll Ups demo
10 Strict Pull Ups (use band if needed)
15 Horizontal Scapular Ring Retractions


“El Balboa Grace”
AMRAP 12 Minutes
3 PC + OH (135/85)
6 Push Ups
9 Box Jumps


Extra Credit
3 Rounds Not For Time
15 GHD Sit Ups
10-12 DB Hammer Curls
20-30x Banded Pull Aparts

Monday



Go for it today!  

Test
Clean & Jerk
Find your 1 rep max.
Take 20-25 minutes to find a 1rm

Conditioning
20 Wall balls
20 T-2-B
20 KBS
  500/400m Row
    20 Wall balls
    20 T-2-B
    20 KBS
  500/400m row
20 Wall balls
20 T-2-B
20 KBS

Friday, September 26, 2014

Friday


We will be testing the jerk next week, so just work on the skill today.  There will be other 1 rep maxes and more benchmark workouts, get ready!

Spend 10 minutes
work on Split Jerk and Push Jerk
nothing heavier than #95
**Coach Led

Conditioning
15-12-9-6-3
Back Squat (#115-#135/ #75-#95)
Ring Pull Up (*most athletes will scale with ring rows)
Bear crawl 1 way

Wednesday, September 24, 2014

Thursday



Lift
EMOM 10 Minutes
Perform 2 Hang Cleans + 1 Front Squat
(Start at 60% of your Clean and add weight every other round. This should be moderate load, work on the skill of the clean)

Conditioning
Sprint Work
6× there and back shuttle runs (80% effort)
then
20-15-10-5
DB Snatch (total - half on each side, 50/30.  This is a power or muscle snatch.)
40-30-20-10
Hollow Rock


Wednesday




Skill Work
Spend 7-10 minutes Working on Turkish Get Ups with a bar, KB, DB, Med Ball, or any odd object

2 rounds Not For Time:
   1 minute plank
   5 reps of each
     Snatch High Pull from above Knee
     Hang Muscle Snatch
     Snatch Balance
*Complete each rep with purpose and control


3 sets of  8-12
DB bench
DB bent over row
*Super Set, rest 2 minutes between sets.
**Don't count 3 sets until the weight becomes challenging
then


3 Rounds
1 minute @ each station
Ab Mat Sit-Up
Double-Unders
Ball Slam
rest

Monday, September 22, 2014

Tuesday



Lift
Front Squat 2 reps every 90 seconds for 15 minutes
*start at 70% of 1rm back squat, add weight if possible
**Use same starting weight as last week

Conditioning
AMRAP 8 minutes
6 T-2-B
12 Weighted Lunges

Rest 2 minutes

AMRAP 6 minutes
10 Hollow rocks
10 Push Ups

Monday

Enjoying the warm fall


Lift
Spend 15 minutes build to 1 rm push press

Conditioning
5 rounds for time
5 single arm dumbbell thruster (right arm)
5 box jump overs
5 SA DB thruster (left arm)
5 burpee chin ups
200 m row
Rest 1 minute between rounds