Jan 31, 2020
Schedule Update
Today’s Open Gym from 0830-1000 is cancelled due to Rupert’s gymnastics workshop.
All other classes are scheduled as normal. Thank you for understanding.
Conditioning
With a partner, alternate after completing each couplet, complete the following.
21-15-9 reps of:
21-15-9 reps of:
- Kettlebell Swings
- Push Ups
21-15-9 reps of:
Conditioning Notes
Today’s workout consists of three task priority intervals each to be completed by both partners. Partner 1 will first complete 21-15-9 wall balls and burpees. Then partner 2 will complete 21-15-9 wall balls and burpees. Once partner 2 is done, partner 1 will complete 21-15-9 kettlebell swings and push ups. This pattern will continue until each partner has completed all three couplets. There is a 36:00 time cap on the whole workout. This means each couplet should take no more than 6:00 per person.
The wall balls should be performed unbroken. Choose a weight that allows you to accomplish this. The burpees should take no longer than 1:30 on the set of 21. Adjust the reps to 18-12-6 if you think they will take too much time.
The kettlebell swings should be performed unbroken. Choose a weight that allows you to accomplish this. The push ups should be completed in no more than 3 sets each time. You may adjust the number of reps or elevate your hands to accomplish this.
The calories should take no longer than 1:30 for the set of 21. If you think they will take too much time, adjust the number of calories to 18-12-6. The toes to bar should be completed in no more than 3 sets each time. Remember, this couplet should take no longer than 6:00. Adjust the numbers or perform knee raises in order to stay within this time domain.
Jan 30, 2020
Schedule Update
This Saturday’s (February 1) Open Gym from 0830-1000 will be cancelled due to Rupert’s gymnastics workshop.
All other classes are scheduled as normal. Thank you for understanding.
Strength
Front Squat
- build to a heavy 1 @ 21X1
- drop 10% and complete 2 more sets of 1 rep
Strength Notes
Today’s strength is front squats. As you build up in weight, each rep will be performed with a :02 descent, :01 pause, and explosive on the way up. Continue to make small jumps until you find your heavy single for the day. Pay attention to how fast you stand up out of the bottom of the squat. If there is a struggle through the sticking point, you know to either make a small jump or call it there. We don’t want any failed reps today. After you find your heavy single, take 10% off the bar and perform 2 sets of 1 reps with no tempo restriction.
Conditioning
With a partner, alternate every 2 rounds, complete 3 sets of 2 rounds each:
- 20m Dumbbell Front Rack Walking Lunge (35/50)
- 12 Pull Ups
Conditioning Notes
Today’s workout is a task priority to be completed with a partner. Partner 1 will complete a 20m lunge, 12 pull ups, another 20m lunge, and 12 pull ups while partner 2 rests. Partner 2 will then complete 2 rounds of a 20m lunge and 12 pull ups. This pattern continues until both partners have finished 3 sets of 2 rounds.
The dumbbell walking lunge should be completed with a weight that allows you to complete all 20m without putting the dumbbells down. It will get challenging towards the end but if you need to take a break, the weight is too heavy.
The pull ups should take no longer than :30 to complete. You may adjust the number if 12 is too many to complete in that time. Any style of pull up is permitted. If you do not yet have 5 strict pull ups unbroken, you will perform either jumping pull ups or ring rows instead of kipping pull ups.
Jan 29, 2020
Schedule Update
This Saturday’s (February 1) Open Gym from 0830-1000 will be cancelled due to Rupert’s gymnastics workshop.
All other classes are scheduled as normal. Thank you for understanding.
Strength
Take 10-15 minutes to build to a heavy:
Strength Notes
Today’s strength is farmer’s carries. You will be building to a heavy weight with which you can complete a 10m walk. Your coach will take you through a thorough warm up to ensure your lower body and grip are ready. Begin with a light weight and rest a minute or two between attempts as you build in weight.
Conditioning
3 Rounds for time:
- 18/15 Calories
- 24 Single Arm Kettlebell Push Press (53/35)
- 18/15 Calories
- 24 Kettlebell Snatch (53/35)
18:00 time cap
Conditioning Notes
Today’s workout is a task priority consisting of 3 exercises. This workout has an 18:00 time cap.
The calories may be completed on any machine, however each set should not take more than 1:15. There are a lot of calories in this workout. Be sure to maintain a sustainable pace each set.
The single arm kettlebell push press will be done beginning with 12 reps on one arm and then 12 reps on the other. These sets of 12 should be done unbroken each round. Adjust the weight accordingly.
The kettlebell snatches will be done beginning with 12 reps on one arm and then 12 reps of the other. These sets of 12 should also be done unbroken.
Jan 28, 2020
Schedule Update
This Saturday’s (February 1) Open Gym from 0830-1000 will be cancelled due to Rupert’s gymnastics workshop.
All other classes are scheduled as normal. Thank you for understanding.
Strength
1a) Barbell Good Morning @ 3011
1b) Box Jump
Strength Notes
Today’s strength is barbell good mornings and box jumps. You will alternate between the two for 4 working sets.
For the barbell good mornings, every rep is performed with a :03 lower, :01 up, and :01 pause between reps. Begin at a light weight and aim to complete 6 reps. If that weight was really light, you may build across the 4 working sets as long as you are able to maintain the tempo. However, your focus on this movement should be on maintaining a really long range of motion and feeling a stretch in your hamstrings.
The focus on the box jumps today is explosiveness. You may increase the height throughout the 4 sets, but make sure you are maintaining a soft landing.
Conditioning
Working in teams of 3, alternating full rounds, complete as many rounds as possible in 21:00:
- 8 Burpees over the Sandbag
- 40m Sandbag Carry
- 8 Burpees over the Sandbag
Conditioning Notes
Today’s conditioning is a time priority to be completed in a team of 3. The first team member will complete 8 burpees, the 40m carry, and 8 burpees while the other two rest. Once athlete 1 is done, athlete 2 will begin their full round. Continue rotating in this order for 21 minutes. Every time an athlete completes a round, that is 1 towards your score.
The burpees should be completed quickly and take less than :30 each set. Adjust the reps to a number that you can complete quickly.
The sandbag should be heavy, but you should be able to complete the 40m carry unbroken across several rounds.
Jan 27, 2020
Strength
Every 1:15 for 10 rounds:
build across the 10 rounds.
Compare to 20200102.
Strength Notes
Today’s strength is a clean. You will start at a light weight and make small jumps each round, building as heavy as technique allows. Every rep will be performed with a full squat. If you are not comfortable taking the reps from the ground, you may perform your reps from position 1 or 2 in order to ensure proper positions.
Conditioning
Every minute on the minute for 15:00:
- Minute 1: 6 Devil Press (35/50)
- Minute 2: 12 Wall Balls
- Minute 3: 9/12 Calories
Conditioning Notes
Today’s conditioning consists of several task priority intervals. You will alternate stations every minute until you have finished 5 rounds.
For the devil press, use a weight that allows you to complete all 6 reps without taking your hands off the dumbbells. This should be a weight that allows you to perform a double dumbbell snatch for the ground to overhead, rather than needing to perform a clean and jerk.
The wall balls should be at a weight that allows you to do all 12 reps unbroken across all 5 rounds. Adjust the weight accordingly.
The calories should be completed at a sustainable pace and leave you with enough time to transition back to the dumbbells before the start of the next minute.
