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WEDNESDAY 2.7.2018

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STAMINA
5 Minutes at each station.

1 Minute rest between movements.

ME D-Ball Over Shoulder

ME Rope Climbs

ME Deadlift 135 185 225 275 315 365 405

THEN

8 Rounds 0:20/0:10

Battling Ropes

Dips

Double Unders

Bicep Curls

THEN

5 Minutes at each station.

1 Minute rest between movements.

ME D-Ball Over Shoulder

ME Rope Climbs

ME Deadlift 135 185 225 275 315 365 405

 

MONDAY 2.5.2018

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STRONG
Bench Press
10 sets of 10 reps

Today is the last Bench Press day
Tomorrow is our last Squat day
METCON-BURN
CONNECTIVITY
Abs #1
50 ab mat sit ups
5 push ups
0:60 plank hold (on forearms)
5 push ups
0:30 side plank right
0:30 side plank left
5 push Ups
0:60 plank hold (on forearms)
5 push ups
50 Ab mat sit ups
METCON
5 rounds of:
:45 ME Power Snatch 135/95
:15 Rest
:45 Double-Unders
:15 Rest


THEN-
3 Rounds of:
15 OHS 115/75
15 Burpees

THEN
30 Pull Ups
As fast as possible in as few of sets as possible

 

SUNDAY 2.4.2018

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STAMINA
EMOM for 15 Minutes

Alternating movements

1) 18 Ab Mat Sit Ups
2) 14 Glute bridges off bench
3) 7 Toes to bar

Rest 2 minutes

EMOM for 15 minutes

Alternating movements

1) 9 Push Ups
2) 7 Power Cleans 135/95
3) 5 Shoulder to Overhead 135/95

Rest 2 minutes

EMOM for 15 Minutes

Alternating movements

1) 9 Pull Ups
2) 7 Power Snatch 95/65
3) 5 Overhead Squats 95/65

 

SATURDAY 2.2.2018

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WARM UP
Tic Tac Toe
WEIGHTLIFTING
Upright Row
Empty Bar Only
 
WEIGHTLIFTING
Clean High Pull + High Hang Vertical Squat Clean
Take 5 minutes to build to “heavy”

Then a triple for a 7 minute EMOM
 
METCON
Partner WOD “Gotchu Bro”
A- 50 KB Swings
B- Holds Plank until A finishes

If Plank position is broken, A and only A has to do 5 Burpees before continuing on.

A- Holds 45/35 pound bar locked out overhead
B- 50 Box Jumps

If overhead position is broken, B and only B has to do 5 Burpees

—————–SWITCH————–

B- 50 KB Swings
A- Holds Plank until B finishes

If Plank position is broken, B and only B has to do 5 Burpees before continuing on.

B- Holds 45/35 pound bar locked out overhead
A- 50 Box Jumps

If overhead position is broken, A and only A has to do 5 Burpees

2 MINUTES REST

B – 500m row
A – Holds Wall Sit Position

If wall sit position is broken then B stops rowing and B and only B does 10 Burpees

—————–SWITCH———————
A – 500m row
B – Holds Wall Sit Position

If wall sit position is broken then A stops rowing and A and only A does 10 Burpees

 

THURSDAY 2.1.2018

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STRONG
Back Squat
10 X 10

We will be finishing the German Volume Training Program next Tuesday.

Friday we Shoulder Press
Monday we Bench Press
Tuesday we Back Squat
METCON-BURN
CONNECTIVITY
Abs #5 Resistance Sit Ups
With a resistance band attached low on the rig have a partner hold your feet secure and perform sit ups, making sure you sit all the way up.
2 sets of 25 reps
METCON
4 rounds of:

:45 ME HSPU
:15 Rest
:45 Double-Unders
:15 Rest
Rest 2:00
METCON 
8:00  AMRAP of:

12 Clusters 95/65
24 Pistols (alternating)

 

Why should I train in the Stamina classes?

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Fitness.

I could leave just that word as the explanation for you as to why you should be doing the Stamina Classes.

However, let me expound upon it a bit.

Aerobic conditioning.

Of, relating to, or being activity which increases the body’s demand for oxygen thereby resulting in marked temporary increase in respiration and heart rate.
 
Aerobic exercise involves pushing your heart rate to 70% to 85% of its maximum, and keeping it there for 20 to 60 minutes at a time.
-Tara Parker-Pope
Of or relating to the body’s ability to consume oxygen during exercise.
Why do this?
Let’s say you can row a 2:00/500m pace at 80% of your HR.
As your Aerobic base increases you can row a 1:50/500m pace, whereas before it would start creeping towards the Anaerobic state.
The longer we stay Aerobic ( from having a better Aerobic base) the less we need to rely on Anaerobic and the more work we can do without going over the threshold.
So, if you want to be more fit and a be a better athlete, you need to build your Aerobic base.
How?
Aerobic exercise involves pushing your heart rate to 70% to 85% of its maximum, and keeping it there for 20 to 60 minutes at a time.
-Tara Parker-Pope
Stamina Class.
The water is here , Horse. I’ve led you to it. However it’s up to you to drink.

 

TUESDAY 1.30.2018

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STRONG
Bench Press
We are almost finished with our German Volume Training cycle.

10 X 10 today.

If you can, go up in weight.

If not, do the best you can to get through the 10 X 10!
METCON-BURN
CONNECTIVITY
ABS #7
5 Barbell Roll Outs
0:30 Plank
5 Barbell Roll Outs
0:30 L Sit
5 Barbell Roll Outs
0:30 Side Plank Rt
0:30 Side Plank L
5 Barbell Roll Outs
0:30 L Sit
5 Barbell Roll Outs
0:30 Plank
5 Barbell Roll Outs
METCON
5 rounds of:

1:00 ME Power Cleans @ 75% of 1RM
1:00 ME Ring Dips
1:00 Rest

2:00 rest after last round
Then after 2:00 rest
Max Effort 500m Row