Thursday, December 29, 2016

Friday






Saturday will be a partner workout --- bring your friends and family!

Mike will be here for Open Gym in Saturday from noon to two pm!  Come in and get some work in before the year is over.


 One Rep Max Bench Press
Your warm-up sets should look something like this: 5,5,5,3,3,3, then at least three attempts at a heavy single.

Short met-con to follow

Wednesday, December 28, 2016

Thursday





One rep max Bench Press Friday and One rep max Front Squat on Monday!

3 rounds
20 kettlebell swings
8 tall box jumps
2 runs there and back

Rest 2-4 minutes
3 rounds
6 each arm kettlebell clean and jerk
2 runs there and back

Rest 2-4 minutes
3 rounds
15 double KB front squat
15 burpees
There and back farmer's carry AHAP

Wednesday

There were some really triumphant overhead squats and deadlifts on Tuesday!  Even athletes who aren't fond of them got much better through consistent practice.

Skill work

6 rounds - one minute each station
1 five hang power cleans
2 ten barbell lunges
3 10 calories assault bike or rower
4 twenty second L hang

Monday, December 26, 2016

Tuesday


Short warm-up, then

One rep max overhead squat

One rep max deadlift

Anyone not ready for a max effort may do ascending sets of five as usual.


Sunday, December 25, 2016

Monday



      Tomorrow we do one rep maxes for the deadlift and the overhead squat!  Today a fun little Christmas-themed workout.  No need to go super heavy on this; use the same dumbbell for everything.  Perform this workout like the song, start with the first movement, then the second followed by the first, then the third and second and first, etc.


12 Days of Barbell Christmas

1 There and back run
2 Vertical jumps
3 Push-ups on a barbell
4 Deadlifts
5 Power jerks
6 Front squats
7 Barbell floor press
8 Barbell floor wipers
9 Bar facing burpees
10 Sit-ups
11 Air squats
12 Lateral bar hops

Thursday, December 22, 2016

Friday



Saturday class will go on as usual.
No open gym this Sunday.
Monday classes will be on the usual schedule, but make sure to reserve class.
---- No 1 rep max on Monday, just a nice MetCon.  We will be testing the Deadlift and Overhead Squat on Tuesday and the Bench Press on Friday!


New On-Ramp starts on January 3rd!  Sign up with a friend or partner for a substantial discount.  Registration is open now. Click here.


Bench press
Warm up with 5s, then
4 sets of 3 reps at 5 to 10 pounds more than last week

50-40-30-20-10
Double unders
Sit-ups
4-6 Strict Pull-ups each round*

*Chest-to-bar for Rx+





Wednesday, December 21, 2016

Thursday


EMOM 8
2 bar muscle ups (scale banded or jumping)
30 double unders


With one barbell complete
10,9,8,7...1
Split Jerk
Back squat
10/15 calories rower or assault bike each round
Bear crawl there and back each round

Tuesday, December 20, 2016

Wednesday

Happy Soltice! A little bit more sun every day now. Mother Earth Living

AMRAP 20
Row 400/300 meters
15 thrusters
10 pull-ups
Rest 1 minute

Five set of 8 step-ups, work up
Five sets of 10 dumbbell floor press

Monday, December 19, 2016

Tuesday

Check out the due in the orange shirt getting his workout in too.

One rep maxes for these next week!  Get one more week of work in to prepare.

Overhead squat
  5,5,5,5,5
Work up to a heavy set, a bit heavier than last week.

Deadlift
  5,5,5,5,5
Work up to 5 to 10 pounds more than last week.


Tabata 20 sec:10 seconds
Toes to bar

Extra Credit: 50 calories on the assault bike

Sunday, December 18, 2016

Monday



Front squat
4  reps x 4 sets
Add weight to last week -- one rep max next week!
Take your time in between sets to rest.

3 rounds, 50 seconds each station and 10 to switch
Ring rows
Box jump overs
Overhead plate lunge
Rest

Friday, December 16, 2016

Friday

Nice work with those reverse wall walks - a lovely  change from repping them out


Bench press
Warm up with 5s, then
5 sets of 3 reps at 5 to 10 pounds more than last week
Do your best to hit all 3 reps, AMRAP the last set if you can... we are getting ready to do heavy singles...

Conditioning, for time
20 up downs
25 evil wheels
500 meter row
20 up downs
40 mountain climbers (each side)

Wednesday, December 14, 2016

Thursday





12 minutes to work up to a heavy thruster

10 rounds
3 clusters (squat clean into thruster at 70% of today's one rep max
5 pull-ups
5 heavy slamballs over the shoulder

Tuesday, December 13, 2016

Wednesday



3 sets of
3 Turkish get-ups (each)
20 banded pull aparts

Every 1:30 for 10 sets
2 cleans and 2 split jerks

AMRAP 14
250 meter row
10 push-ups on plates
15 Russian kettlebell swings


Monday, December 12, 2016

Tuesday



Overhead squat
  5,5,5,5,5
Work up to a heavy set, a bit heavier than last week.

Deadlift
  5,5,5,5,5
Work up to 5 to 10 pounds more than last week

Tabata Slam Balls x8 AHAP

Sunday, December 11, 2016

Monday



Front squat
5 sets of 5 reps
Add weight to last week
Take your time in between sets to rest.
You might have difficulty completing all five sets now, if you have been adding weight every week do sets of 4.

10,9,7...1 reps
Kettlebell snatch (total number)*
Toes to bar/knees to elbows
Bear crawl one way

*Sub dumbbell power snatch if needed

Thursday, December 8, 2016

Friday



Bench press
Warm up with 5s, then
5 sets of 4 reps at 5 to 10 pounds more than last week
Do your best to hit all 5 sets... we are getting ready to do heavy singles...

AMRAP 12
12 dumbbell bent over rows (50/30#)
1 reverse wall walk (slow and controlled)
10 pistols or progression (5 each side)


Wednesday, December 7, 2016

Thursday



5 rounds Not for Time, Score Weight
10 Barbell lunges - work up
5 high box jumps
5-10 strict pull-ups
Rest 1 to 2 minutes each round

Anne
50-40-30-20-10
Sit-ups
Double unders




Tuesday, December 6, 2016

Wednesday



5 rounds
One minute to do 10 barbell presses (95/65)
One minute to do 20-25 hollow rocks
One minute to get max calories on the rower

4 rounds for reps
Max reps push-ups until failure
10 toes to bar
Bear crawl there and back
Rest as needed

Monday, December 5, 2016

Tuesday



Keep working these heavy lifts -- may you get a PR in one or the other or both!

Overhead squat
  5,5,5,5,5
Work up to a heavy set, a bit heavier than last week. Just do it!

Deadlift
  5,5,5,5,5
Work up to 5 to 10 pounds more than last week

Tabata Mountain Climbers
8 rounds of 20 seconds work/10 seconds rest, for max reps

Sunday, December 4, 2016

Monday

Russian swings!

Front squat
5 sets of 5 reps
Add weight to last week
Take your time in between sets to rest.
You might have difficulty completing all five sets now that weights are heavy, do your best!

AMRAP 8
10 Pendley rows
10 power cleans
10 each side windshield wipers


Thursday, December 1, 2016

Friday

Practicing pull-ups make them stronger

Later this month we will do a 1 rm
Bench press
Warm up with 5s, then
5 sets of 5 reps at 5 to 10 pounds more than last week


Anytime after benching, perform:

A. 200-500 meter row warm-up then 500 meter row for time

B. Four rounds not for time
     There and back waiter's walk (one KB overhead and one by your side)
      25 GHD sit-ups*
      20-15 GHD back extensions*

Regular sit-ups and stiff-legged barbell deadlifts to scale