Thursday, December 13, 2018

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Conditioning

OPEN GYM

Bike/Row
3 Rounds
5 minutes at easy pace
4 minutes at easy-moderate pace
3 minutes at moderate pace
2 minutes at moderate-hard pace
1 minute at hard pace
Rest 3 minutes between rounds

Select paces that are sustainable for the given interval of work, and try and hit the same paces from round to round. Score on workout is total calories biked/rowed.

As an additional challenge, try and sustain nasal only breathing for as long as possible. Ideally select pacing strategy that supports nasal only throughout the entire round.

Accessory

A) Overhead barbell hold
4x :40 seconds

B) Single-arm farmers carry

4x 50 feet L/R

Select weight that is heavy but that can be completed without excessive leaning or resting weight on leg. Posture throughout the carry is as important as the weight held.


Wednesday, December 12, 2018

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Gymnastics

0:00 - 8:00 minutes
Every 2 minutes for 8 minutes
10 tempo pullups w/ feet supported (:02 second pause at top)
:20 second ring support

Complete both movements (with minimal rest between) in each interval. Rest with remaining time.

Conditioning

10:00 - 30:00 minutes
Every 4 minutes for 20 minutes
400m run
20 burpees

35:00 - 45:00 minutes
Every minute for 10 minutes
5 deadlifts (165/115)
3 hang squat cleans 
1 shoulder-to-overhead

Scale weight as necessary to ensure all reps of all rounds can be completed.


Tuesday, December 11, 2018

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Congrats to Coach Leila for going 5-for-6 and taking 1st Place in her weight class in her first ever weightlifting meet!


Strength

A) Tempo bench press (41X1), 5x4
B) Hollow body rocks, 5x20

Conditioning

3 Rounds
50 russian KB swings (53/35)
30 calorie row
15 bar MU
Rest 2 minutes between rounds. 

Score is total working time.

Endurance

Every 5 minutes for 40 minutes
4 minute run
1 minute walk

Pace run at PR mile +5s/100m.


Monday, December 10, 2018

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Strength

Every 3 minutes for 5 Rounds
4L/R double KB front rack reverse lunge
6 UB TNG power cleans

Increase weight on PC across rounds.

Conditioning

100 single-arm DB thrusters (50/35)
Every minute starting at 0:00, 4 devils press.

Accessory

A) side plank hold with band row, 4x8L/R
B) single-leg RDL, 4x8L/R


Friday, December 7, 2018

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Strength

A) Tempo back squat (4241)
4x5

B) Single-leg split squat jump (rear foot elevated)
4x6L/R
Complete reps immediately after back squats

Conditioning

5 Big Barkers (95/65)
15/12 calorie bike
4 Big Barkers (125/85)
15/12 calorie bike
3 Big Barkers (155/105)
15/12 calorie bike
2 Big Barkers (185/125)
15/12 calorie bike
1 Big Barker (215/145)

​Big Barker = 3 squat clean + 3 thrusters

Accessory

A) BB z-press
3x8 (hold last rep for :10 seconds

B) Hollow rocks
3x25


Thursday, December 6, 2018

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OPEN GYM


Conditioning

Bike/Row
4 rounds
1:30 ON/1:30 OFF
4 rounds
1:00 ON/1:00 OFF
4 rounds
:30 seconds ON/:30 seconds OFF
Each time interval should be at a hard pace, but goal is to maintain pace across all four rounds for each interval. Shorter duration efforts should be progressively faster.

Accessory

A) Double KB front rack hold
4x:60 seconds

B) Side plank w/ band pull
4x8L/R

Cool Down

ROMWOD


Wednesday, December 5, 2018

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Strength/Skill

1) Every minute for 10 minutes
1st: Max strict pull-ups + :10 second hold at top
2nd: :30 second HS hold on wall

2A) Bent-over BB row (underhand grip)
4x8

Hold top of last rep for :03 seconds

2B) Russian twists w/ medball
4x15 (over and back is one rep)
Rest 2 minutes between sets

Conditioning

2 rounds
100 DU
30 DL (185/135)
150' walking lunge (hold single KB at chest) (53/35)