Monday 2017.11.20

Scheduling Note

Date Class Schedule
Wednesday, November 22 Normal Schedule
Thursday, November 23 (Thanksgiving) ONE CLASS at 0900
Friday, November 24 ONE CLASS at 0900

Open Gym at 1000

Saturday, November 25 Normal Schedule

Programming Note

This is the start of a new 8-week, preseason cycle. Our focus for this cycle is establishing a max snatch and a max clean. The squats will be for strength maintenance. We will front squat with long pauses in the bottom to supplement our cleans and keep the volume low but the intensity high on the back squat so that our absolute strength doesn’t fall behind. Gymnastics will be focused on building volume; we want to develop the ability to handle bigger sets. The conditioning will be geared towards acclimating to higher reps and more volume.

Strength

Front Squat

  • 4 x 4-6 @ 25X1

Build.

Conditioning

For time:

  • 60/40 Calorie Bike or Row
  • 40 Front Squats (115/75)
  • 40 Kettlebell Swings (70/53)
  • 40 Box Jumps (24/20)

Saturday 2017.11.18

Scheduling Note

Date Class Schedule
Wednesday, November 22 Normal Schedule
Thursday, November 23 (Thanksgiving) ONE CLASS at 0900
Friday, November 24 ONE CLASS at 0900

Open Gym at 1000

Saturday, November 25 Normal Schedule

Conditioning

In teams of 3, take 8:00 to establish a cumulative total for:

  • 1 Power Snatch

Then, at 10:00 on the running clock, complete as many rounds as possible in 20:00:

  • 20 Synchro Alternating Dumbbell Snatch
  • 30 Pull Ups (OPWAAT)
  • 2 Wall Walk Relay

Friday 2017.11.17

Scheduling Note

Date Class Schedule
Wednesday, November 22 Normal Schedule
Thursday, November 23 (Thanksgiving) ONE CLASS at 0900
Friday, November 24 ONE CLASS at 0900

Open Gym at 1000

Saturday, November 25 Normal Schedule

Conditioning Preparation

2-3 Sets:

  • 4 Thrusters (95/65)

Rest :30

1 Round at 70% effort:

  • 4 Thrusters (95/65)
  • 4 Kettlebell Swings (53/35)
  • 4 Bar Facing Burpees

Rest 2:00

1 Round at 100% effort:

  • 4 Thrusters (95/65)
  • 4 Kettlebell Swings (53/35)
  • 4 Bar Facing Burpees

Rest 4:00

1 Round at game pace (75-80% effort):

  • 4 Thrusters (95/65)
  • 4 Kettlebell Swings (53/35)
  • 4 Bar Facing Burpees

Conditioning

Complete as many rounds as possible in 14:00:

  • 7 Thrusters (95/65)
  • 7 Kettlebell Swings (53/35)
  • 7 Bar Facing Burpees

Compare to 2017.09.25

Thursday 2017.11.16

Strength

Every minute on the minute for 12:00:

  • Clean x 1

Build.

Conditioning

Complete as many rounds as possible in 8:00:

  • 3 Power Cleans (95/135)
  • 3 Toes to Bar
  • 6 Power Cleans
  • 6 Toes to Bar
  • 9 Power Cleans
  • 9 Toes to Bar
  • …continue adding 3 reps each round.

Wednesday 2017.11.15

Conditioning

At 0:00:

  • 80/60 Calorie Bike or Row

At 10:00, complete 2 rounds of:

  • 50m Double Kettlebell Front Rack Carry (35/53)
  • 15 Box Jumps (20/24)

At 20:00:

  • 1 Mile Run

At 30:00, complete 2 rounds of:

  • 3 Rope Climbs
  • 6 Wall Walks

Tuesday 2017.11.14

Strength

Back Squat

Performance:

  • 5 @ 55%
  • 5 @ 65%
  • 3 @ 75%
  • 2 @ 80%
  • 2 @ 85%
  • 1 @ 90%
  • 1 @ 95%
  • 1 @ 95+%
  • 1 @ 95+%

Fitness:

  • 4 x 2-4 @ 21X1

Conditioning

For time:

  • 50 Wall Balls (14/20)
  • 30 Double Unders

Rest 1:00

  • 40 Wall Balls
  • 30 Double Unders

Rest 1:00

  • 30 Wall Balls
  • 30 Double Unders

Rest 1:00

  • 20 Wall Balls
  • 30 Double Unders

Rest 1:00

  • 10 Wall Balls
  • 30 Double Unders

12:00 time cap.

 

Monday 2017.11.13

Strength

1A) Dumbbell Bench Press

  • 4 x 5-7 @ 30X1

1B) Pull Ups*

  • 4 x 10-15

Rest as needed between exercises.

*Choose a pull up variation (butterfly, kipping, kip swing, etc.) that allows you to get 10-15 reps unbroken. This is meant to be technique and volume building work.*

Conditioning

For time:

  • 50/35 Calorie Bike or Row
  • 40 Kettlebell Swings (53/35)
  • 30 Handstand Push Ups
  • 40 Kettlebell Swings
  • 50/35 Calorie Bike or Row

`15:00 time cap.

Saturday 2017.11.11

Today we are hosting a fundraiser to benefit the Semper Fi Fund to celebrate the USMC’s 242nd Birthday & Veteran’s Day! This workout is open to friends and family.¬†Please¬†register here so that we can save time with waivers.

Warm-ups begin at 0830. Welcome and national anthem is at 0900. We will run heats starting at 0915 until everyone is done. You will have the option to do the workout as a team or as an individual.

“Bull”

U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan.

Two rounds for time:
200 Double Unders
50 Overhead Squats
50 Pull Ups
1 Mile Run

-OR-

Scaled “Bull”

Two rounds for time:
100 Single Unders
25 Goblet Squats
25 Ring Rows
800m Run

Friday 2017.11.10

Conditioning

Every minute on the minute for 40:00:

  1. Bike or Row x 10/7 calories
  2. Wall Balls x 10 (30/20)
  3. Run x 150m
  4. Box Jump Over x 10
  5. Kettlebell Swing x 10 (70/53)

Thursday 2017.11.09

Strength

1A) Push Jerk

  • 4 x 3 with a 3 second pause in the receiving position each rep

1B) Single Arm Dumbbell Row

  • 4 x 10-12 @ 20X0

Conditioning

With a partner, alternating every :30, complete as many rounds as possible in 20:00:

  • 20 Dumbbell Power Cleans (50/35)
  • 20 Dumbbell Push Press (50/35)
  • 30 Calorie Bike or Row