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MONDAY 4.9.2018

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STRONG
Warm-up
Barbell Gymnastics Snatch Warm Up
20 PVC Pass Throughs

10 PVC OHS

Duck Walks with PVC overhead

Tiggers with PVC overhead

10 OHS with empty bar

30 second hold on bottom

45 second hold on bottom, move around
Weightlifting
Halting Snatch Deadlift (knee) + Finish + Floating Snatch Deadlift
90% x (2+1+1)

95% x (2+1+1) X 2

90% x (2+1+1)
Weightlifting
Snatch
One Snatch EMOM (15 rounds total)

5 rounds of 1 at 82%

5 rounds of 1 at  87%

5 rounds of 1 at 92%
METCON-BURN
CONNECTIVITY

Straight Body Floor Levers

10 Reps total
METCON
5 Rounds for time:

100 Double Unders

20 KB Snatch

Rest 1:00 after each round.

 

SUNDAY 4.8.2018

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STAMINA
CONNECTIVITY
Handstand Complex 3
0:30 Nose and Toes HS Hold
20 Shoulder Shrugs
20 Shoulder Taps
20 Straight Arm Hip Taps
SKILL WORK
Free Standing Handstand Practice

On floor or using bands

Take 8-10 minutes and practice
METCON
EMOM for 10 Minute

Row 100m

Rest 2 Minutes

EMOM for 18 Minutes

Minute 1: 5 Power Cleans 135/95

Minute 2: 5  Shoulder to Overhead (from floor) 135/95

Minute 3: 10 Ring Dips

Rest 2 Minutes

EMOM for 10 Minutes

Row 100m

 

Striving for constant improvement

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Never stop investing.

Never stop improving.

Never stop doing something new.

-Bob Parsons

Just ordered this.

We are going to have 4 complete sets with lifting platforms in our new gym, so I figured I’d get a complete set now. 

 

Weightlifting Training Set <br> 2017 IWF WWC

 

Barbells:

Eleiko IWF Weightlifting Training Barbell NxG, 20 kg

Eleiko IWF Olympic Weightlifting Training Barbell NxG, 15 kg

Eleiko IWF Olympic Weightlifting Training Discs:

4 x 25 kg

2 x 20 kg

2 x 15 kg

2 x 10 kg

Eleiko IWF Olympic Weightlifting Training Change Plates:

2 x 5 kg

2 x 2.5 kg

2 x 2.0 kg

2 x 1.5 kg

2 x 1.0 kg

2 x 0.5 kg

Collars:

Eleiko IWF Olympic Weightlifting Training Collars, 2.5 kg

Plus:

Eleiko IWF Weightlifting Training Disc Rack

Eleiko Chalk Container

Eleiko Squat Stand

Eleiko Lifting Platform

 

HERO WOD WEDNESDAYS 4.4.2018

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Are you doing today’s WOD? If not, whats your excuse?
“Ninety-nine percent of the failures come from people who have the habit of making excuses”
– George Washington Carver
Wednesdays will take a slightly different format.
The WODs will still be longer pieces, but will now focus around hero WODs.
No better WOD to kick things off with than Murph.
Since the weather is still a bit chilly to run in, we will row instead. Of course, if you wish, you can opt to run instead.
Rowing Murph
For Time:

2000m Row
100 Pull-ups
200 Push-ups
300 Air Squats
2000m Row

 

TUESDAY 4.3.2018

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 Heavy Single Days…..
Why do we build to “heavy singles”?
The “heavy single day” isn’t necessarily a max out day, but a day to look at mechanics issues and fix them. By building to a heavy single it allows the coach to see where breakdown occurs and address it. Going light is great to build form and technique as well as build a base of strength, but unless you start moving weight that is challenging and do-able (for more reps than not) the coach cannot address where the movement falls apart.  If you lift too heavy without getting proper feedback or fixing issues and actually make the lift, you more than likely got lucky. You made the heavy lift in spite of rather because of technique.
STRONG
MOBILITY
Thoracic Mobility on foam roller
Front Rack Tricep rolling
Deep Couch Stretch
Warm-up
Upright Row
Power clean + hi hang vertical clean + push jerk
Weightlifting
Clean and Jerk
Build to heavy single
METCON-BURN
CONNECTIVITY
Handstand Complex 3
0:30 Nose and Toes HS Hold
20 Shoulder Shrugs
20 Shoulder Taps
20 Straight Arm Hip Taps
Free Standing Handstand Practice
On floor or using bands
METCON

4 Minute AMRAP

Burpee Box Jump 24/20

Rest 2:00

Then-
8:00 AMRAP of:

30′ HS Walk
30 Splits Jumps
30 KBS 32/24

 

MONDAY 4.2.2018

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STRONG
MOBILITY
Pass Through with PVC
15-20 to open and mobilize the shoulders.
Barbell Ankle Stretch
1 minute hold and stretch
Warm-up
Tall Power Snatch
8-10 of these.

Empty bar only focusing on pulling hard with speed and 1/4 squat under.
Warm-up
Drop Snatch
5-8 Drop Snatch

Work on SPEEEEEEED under the bar.

Do NOT wide grip push jerk and overhead squat.
Weightlifting
Snatch
Build to heavy single
METCON-BURN
CONNECTIVITY
ABS #4
0:30 Knee Tucks off Bench
0:20 Hollow Hold
0:30 Bicycle Crunch
0:20 Hollow Hold
0:30 Ab Mat Sit Ups
0:20 Hollow Hold
0:30 Leg Raises
0:20 Hollow Hold
0:30 Ab Mat Sit Ups
0:20 Hollow Hold
0:30 Bicycle Crunch
0:20 Hollow Hold
0:30 Knee Tucks off Bench
METCON
10 minute AMRAP of:

10 Power Cleans 115/85
12 Push Press 115/85
15 TTB
rest 2:00 then
5:00 AMRAP

1 Rope Climb
25 DU’s

 

SATURDAY 3.31.2018

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Warm-up
Rowing Bowling
You and your partner must bowl a perfect game of 300 by rowing as close to 300m as possible anything over or under results in Burpees for the same number of meters over or under.

Each take 1 warm up game plus 2 actual games.

Losing score does Burpees.
 
CONNECTIVITY
Rower “Roll Outs”
50 total broken up however you need.
Rower Inch Worm
50 total broken up however you need.
STRENGTH
Bench Press
take 12 minutes to build to a 1RM
Bench Press
5 Minute AMRAP with 60% of 1RM
METCON
Partner “STEAM ROLLER”


25 minute AMRAP:

5 Curtis P’s 95/65
10 Burpee Box Jumps
250M Row

Alternate MOVEMENTS

1 Curtis P =
1 Clean
1 Racked Lunge (per leg)
1 Push Press

 

FRIDAY 3.30.2018

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STRONG
Weightlifting
Paused Back Squat
5 sets of 3 reps at 70% of 1RM
STRENGTH
Push Press
Build to 1RM on Push press
Push Press
5 sets of 3 reps at 80% of 1RM
METCON-BURN
MOBILITY
Seated Hamstring Stretch
2:00 mobility
METCON
21 Deadlifts 275/195
30 Lateral Hurdle Jumps (over bar)
9 T2B

15 Deadlifts 275/195
30 Lateral Hurdle Jumps (over bar)
15 T2B

9 Deadlifts 275/195
30 Lateral Hurdle Jumps (over bar)
21 T2B

 

THURSDAY 3.29.2018

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STRONG
Weightlifting
Halting Clean Deadlift (knee) + Finish + Floating Clean Deadlift
What this means is pull to above the knee 3 times, on the 3rd one, after a pause, then pull to finish at high hang vertical followed by 1 more but start by hovering off the ground 1″ then pull to high hang vertical
85% x (3+1+1) x 2

90% x (3+1+1) x 2
Weightlifting
Vertical High Pull + Vertical Power Clean
EMOM for 5 rounds
50% 1 RM
Weightlifting
Clean
EMOM

5 rounds  of 1 rep @ 80%

5 rounds of 1 rep at 85%

5 Rounds of 1 rep @ 90%
METCON-BURN
CONNECTIVITY
L-Sit
4 rounds of 0:20/0:20
CONNECTIVITY
Single Leg Glute Bridge
Each Leg

4 rounds of 0:20/0:10
METCON
20 Power Snatches 115/85
10 Ring Dips

15 Power Snatches 135/95
15 Ring Dips

10 Power Snatches 155/105
20 Ring Dips