October 30:

Open Gym

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October 29:

Warm Up: At you leisure….

Strength / Skill: 5 x 3 of….
1. Back Squat Dwells – Light weight, get to the bottom of the squat and pause for a 5 count, come back up half way pause, back down to the bottom and pause for a 5 count, back to the top = 1 rep.

2. 30 second Hand Stand Holds, 1X rest between reps.

3. Push Up Plank Holds – Push Up and hold :10 seconds at top, lower to bottom of push up and hold :10 seconds, push back up for :10 seconds, then :10 seconds at the bottom = 1 rep.  At the bottom of the push up, remain at least 1/2″ above the ground.  Perform each Rep on the minute.

Cool Down / Stretch: At your leisure

October 28:

Warm Up: 3 Rounds of…
1. 5 x KB Swing, 1 Pood.
2. 5 x Back Extension
3. 5 x DB Thursters @ 20#

Strength: 5 x  Sets of…
1. 5 x Bear Complex
2. 8 x Seated Arnold (Shoulder) Press

What’s Next: 10 to 2 x 2
1. Back Extensions
2. GHD
3. Hollow Rocks
4. Floor Wipers W/135# Bar Bell (R-L=2)

October 26:

Warm Up: 3 Rounds of….
1. Row 100m
2. 5 x Burpees

Strength: 5 x Super Sets of
1. 5 x Power Cleans / 5 x DH Pull Ups
2. 8 x Decline Bench Press / 8 (ea. arm) x DB Rows

What’s Next: 1 Round Each.
1. Shoulder Raises, Gauntlet, Front.
2. Shoulder Raises, Gauntlet, Side.
2. Shoulder Raises, Gauntlet, Rear.

Up coming Strength Cycle

Here is a general template of what I’m thinking for the next 16 week Strength Cycle……

Monday’s:
1. Shoulder Press
2. Dead Lift
3. Core / Mobility

Tuesday’s:
1. Odd weeks, Back Squat; Even weeks, Front Squat
2. Bench Press
3. 10-12 Minute METCON

Wednesday’s:
1. Skill / Mobility / Recovery

Thursday’s:
1. Shoulder Press
2. Dead Lift
3. Core / Mobility

Friday’s:
1. Odd weeks, Back Squat; Even weeks, Front Squat
2. Bench Press
3. Work with secondary / stabilizer muscle groups.

Monday’s and Tuesday’s will be one weight for 5-3 sets of 5-3 reps, Thursday’s and Friday’s will be in 4 sets, increasing weights and decreasing reps.

Any questions, comments, concerns?

Does anyone have any strong feelings on when we start this?

October 22: Just Jumpin’

AMRAP 30 Minutes…

Complete as many Un-Broken rounds as possible in 30 Minutes of the following ladder.

5 to 50 to 5 by 5, each number is one round.

If you get all the way back to 5 before the time limit, go back up and down the ladder, do not repeat the round of 5 on your way back up.

If you fail to get a set Un-Broken after 3 attempts, get the cumulative number and move on to the next round.

Track your completed rounds.

October 21:

Warm Up: 3 Rounds of…
1. 15 x DU’s
2. 10 x Back Extension
3. 5 x DB Thursters @ 20#

Strength: 5 x Super Sets of…
1. 5 x BB Thrusters
2. 8 x Seated Arnold (Shoulder) Press

Metcon:  8 Rounds of …
1. Row :20 Seconds
2. Rest 1:00 Minute

Track Total Calories / Distance

October 19:

Warm Up:
1. Row casual 1000m

Strength: 5 x Super Sets of
1. 5 x Power Cleans
2. 8 x Incline DB Press

What’s Next: 2 Rounds.
1. Bicept Curl Gauntlet.
2. Tricept Pull Down Gauntlet.

Working in sets of 8, start out at around 10# (DB’s), increase 5# each set until you can not do 8 curls, then start back down to 8# in sets of 8 or what you can get.  Immediately after the last set move directly to triceps pull down, starting at 25# and in sets of 8 similar to biceps then back down to 20#.   Immediately after the last set move directly back to biceps, then back to triceps.  Theoretically there is no rest between sets.

October 15: “Beelzechubs Sack”

At the soccer field

This will be done serially with rest between rounds while the others do their round. Chub’s sack is 80lbs and kinda wiggly. The sack must be carried and cannot be supported on the legs during squats.

3 rounds, Each round for time:

Run 60 yd out and back to start

Carry Chub’s sack 15yd then do 2 squats with it, put it down.

Run to the start line and back to sack.

Carry Chub’s sack another 15yd then do 2 squats with it, put it down.

Run to the start line and back to sack.

Carry Chub’s sack another 15yd then do 2 squats with it, put it down.

Run  to the start line and back to sack.

Carry Chub’s sack another 15yd then do 2 squats with it, put it down.

Run to the start line and back to sack.

Carry Chub’s sack back to the finish.

October 14:

Warm Up: 3 Rounds of…
1. 5 x KB Swings @ 1 Pood
2. 5 x DH Pull Ups
3. 5 x DB Thursters @ 20#

Strength: 5 x 5 Super Sets of…
1. BB Thrusters
2. Seated Arnold (Shoulder) Press

Core: 3 Rounds of :30 second ea. Hold.  :15 sec transition / rest.
1. Right Side Plank
2. Middle Plank
3. Left Side Plank

October 13:

Warm Up: 3 Rounds of
1. 5 x KB Swings, 1 Pood
2. 5 x Burpees
3. 5 x Push Ups

Strength: 5 x 5 Super Sets of
1. Power Cleans
2. Incline DB Press

Metcon:  6 Rounds of Every Minute on the Minute…
1. Row for 15 seconds

Track Total Calories / Distance

October 8: Stairs

@ TS 4550….

AMRAP in :30 Minutes Of….

Up and down 5 flights of stairs, then 10 flights of stairs, then 15 flights of stairs, then 20 flights of stairs, etc…  each time you get down, you go up 5 more flights than last time, then back down.  See how far up “The Ladder” you can get in :30 minutes.  I’m guessing somewhere around 35 flights, give or take…..

For logistics, I suggest we all start out together, fastest to the front, and go up on the outside and down on the inside, see how long we can stay together.  As we string out we can settle into our normal up and down protocols…

Track how far up you get and total flights.

For example reaching the 45th flight in this scenario is 225 total flights.

October 5:

Warm Up: 3 Rounds of
1. 5 x KB Swings, 1 Pood
2. 5 x Back Extension
3. 5 x Push Ups

Strength: 5 x 5 Super Sets of
1. Dead Lifts
2. Bench Press

Metcon:  10 to 1 x 1
1. Toes to Bar
2. Russian Twist
3. Hollow Rocks
4. Floor Wiper Twists