pat.burke

9/18/18

Courtney working on ring dips.

Announcements
– MBS Turkey Challenge registration for Open and Teen divisions opens today. Visit www.turkeychallenge.com.

Workout of the Day
1. Strength
Extended shoulder mobility warm up

2. Workout (reps)
False Grips Session #7
AMRAP 20:
Run 400 meters
Max reps elevated feet ring rows
Run 400 meters
Max reps ring pushups
Run 400 meters
Max reps strict toes to bar/knee raises
Run 400 meters
Max reps strict ring dips

*Divide class to start at different stations to reduce equipment/stations needed.

Cashout/Cooldown
2 Rounds
1:00 Child’s pose
1:00 Down dog

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COACH AND ATHLETE NOTES:
This is week 4 of the FG muscle up program. We are going to add some variance to switch it up. Use bands/mods and get off the bar/rings before your form gets sloppy!

9/17/18

Sh*t is hard. Do it anyway.

Announcements
– MBS Turkey Challenge registration will open for Pro and Master divisions is OPEN! Visit www.turkeychallenge.com.

Workout of the Day
1. Strength
OTMx12
1 Hang Squat Clean from Top of Knee+ 1 Power Clean – Work to a Technique Max
*Drop and Reset Between Reps

2. Workout
3 Rounds:
EMOM x 2min.
10-15 Burpees
EMOM x 2min.
10-15 Pull-Ups
EMOM x 2min.
5 Front Squats (From The Ground)

Cashout/Cooldown
5 minutes of cool down stretching

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COACH AND ATHLETE NOTES:
BB – *The goal here is to not allow the athletes to revert to a Power Clean when it gets heavy, so starting the Complex with a Squat will prevent Ugly Power Cleans.

WOD – Stay at the same station for 2min before switching. No rest Between Minutes, Stations, or Rounds. 18min. Straight

9/15/18

Partner WOD Saturday

Announcements
– MBS Turkey Challenge registration will open for MBS’ers this weekend. Stay tuned to Facebook group page for registration link.

Workout of the Day

1. Workout
With a partner for time:
Run 1 mile together
50 Synchro wall ball shots (20lbs/14lbs)*
40 Synchro toes to bar
30 Power cleans (205lbs/135lbs) or sandbag clean/d-Ball clean over the shoulder, accumulated (150lbs/100lbs)

*Use a 30lbs/20lbs medicine ball for the wall ball shots if equipment and capacity allows.

2. Cashout/Cooldown
1:30/1:30 Couch stretch

COACH AND ATHLETE NOTES:
This workout should take under 22:00 to complete with faster teams finishing in the 15-17:00 range. Scale reps on the toes to bar as needed to avoid long breaks. The cleans are intended to be heavy but should allow for relatively consistent singles throughout the duration.

9/13/18

Coach Scott

Announcements
– MBS Turkey Challenge registration will open for MBS’ers this weekend. Stay tuned to Facebook group page for registration link.

Workout of the Day

1. Strength
On the 2:00 interval x 5 sets:
3 reps of 3-Stop Snatch Grip Deadlift*

*2 Count Pause with Bumpers 2” off floor, Below Knee, Power Position. Pause at each position on way up and lowering.

2. Workout
False Grips Session 6
3 sets of:
3 Top-half tempo strict ring pull ups
3 Top and bottom ring support holds.**

*Tempo is 3 seconds held at top, 3 second decent to halfway, and one second pull back to top. Repeat for 3 reps before slowly lowering.
**5 sec hold at each position is one rep

3 sets of:
5 Banded basket transitions (no dip)
:20 wall-facing handstand hold at 45 degree (very active shoulder and hollow body..Squeeze your butt!)

3. Cashout/Cooldown
Coaches choice Crossover Symmetry shoulder recovery. Pick 4 exercises and do 25 reps of each.

COACH AND ATHLETE NOTES:
MU program – Completing today will put you at the halfway point of the muscle up program. Some more vertical pulling/pushing today. Move slow and focus on holding your hollow body position. Squeeze the butt and the gut!

BB – Start around 80% of 1RM Snatch and build to something over your 1RM.

9/12/18

Announcements
– Brandon’s BB Strength begins tonight 4-6pm. Show up if you still want to join!
– MBS Turkey Challenge registration will open for MBS’ers this weekend. Stay tuned to Facebook group page for registration link.

Workout of the Day

1. Strength
10 minutes easy pace rounds of Cindy (5 pull/chin ups, 10 pushups, 15 Air squats with strict form). Vary your grip and stance as you go.

2. Workout
AMRAP 25:
Choose from the following exercises in any order and as many times as possible. Each completed exercise counts as a rep:
– 15/12 Cal row or bike
– 50-yard Sled drag (backward) AHAP
– 50-yard Sled drag (forward) AHAP
– 50-yard Sled push, AHAP
– 100-yard shuttle run (2x tarmac)
– 50-yard sandbag suitcase carry (split 25-yard with L/R sides)
– DB carry, any version (farmers, front rack, overhead, or combos). Each 50-yard trip is 1 rep.

*Use tarmac down and back for 50-yard.

3. Cashout/Cooldown
1:30/1:30 Banded shoulder stretch
2:00 Wall Ball T-Spine Mobility

COACH AND ATHLETE NOTES:
Some easy body weight stuff to warm up. The AMRAP should be done at easy pace and is meant to allow you to explore some functional “Texas Cardio”, aka ‘gettin’ work done!

9/11/18

Ring Rows

9/11/18

Announcements
– Brandon’s BB Club starts this week on Wednesday and Friday 4-6pm. Sign up on blog.
– Renew Movement will be at MBS from 4-8pm tonight providing FREE demos of their tissue-release method Lokte Method.
– MBS Turkey Challenge registration will open for MBS’ers this weekend. Stay tuned to Facebook group page for registration link.

Workout of the Day

1. Strength
On a 20-Minute Clock:
a.) 2 Front Squats + 1 Split Jerk- Work up to a technique max for the day in 6-7 sets
b.) In 4-5 sets, build to a 1RM Front Squat (weight)

2. Workout
False Grips Session 5
3 sets of:
Feet elevated ring row hold + max reps*
8-10 reps Tempo DB bench press**

*15 sec hold + max reps
**Tempo is 3 seconds at the top, 3 seconds down, 1 second at the bottom, and 1 second pull.

3 sets of:
5 Banded basket transitions (no dip) or toe-assisted transitions
10-15 Beat kips

Cashout/Cooldown
2 Rounds
:30/:30 Pec stretch
:30 Child’s pose
:30 Downward dog

COACH AND ATHLETE NOTES:
BB – *Make sure athletes back up out of the rack further than usual for the Complex. Bailing forward when they are too close gets sketchy.
*Athlete can practice adjusting from a good Front Rack to their Jerk position if needed

FG – For the feet-elevated ring rows you are aiming to get 5-10 strict reps after the hold, so adjust box height as needed or don’t use at all. Don’t be surprised if the basket transitions are difficult for you. Just use your feet to catch/spot yourself when you come over the top of the rings.

9/10/18

Power Clean

Announcements
– Brandon’s BB Club starts this week on Wednesday and Friday 4-6pm. Sign up on blog.
– Renew Movement will be at MBS from 4-8pm tomorrow night providing FREE demos of their tissue-release method Lokte Method.
– MBS Turkey Challenge registration will open for MBS’ers this weekend. Stay tuned to Facebook group page for registration link.

Workout of the Day

1. Strength
10 minutes to build to a 1RM power clean

2. Workout
4 Rounds for time:
25 Abmat sit-ups (feet anchored)
5 Power cleans
*75-80% of today’s 1rm.

3. Cashout/Cooldown
2 Rounds
0:45/0:45 Samson stretch

COACH AND ATHLETE NOTES:
Find a heavy power clean in a controlled time frame. This section is also meant to help prime the body for part 2. Today’s workout is a heavy conditioning section that fatigues the trunk and will challenge the body to be put into proper positions. Faster athletes will be done in under 7:00.

9/8/18

Barbell work

Announcements
Sugar Sucks Challenge going down now. Still time to join HERE.
Brandon is starting new BB program next week. Talk to him about joining.

Workout of the Day
1. Workout
5 2-minute rounds of:
10 thrusters
200-m row
Max-rep thrusters
Rest 3 minutes between rounds.

L3 – 95/65 lb.
L2 – 75/55 lb.
L1 – 45/35 lb., 150-m row

2. Cashout/Cooldown
Group stretching

COACH AND ATHLETE NOTES:
What a great way to finish out the week…with some max intensity on thrusters and the rower. Adaptation happens when we push ourselves beyond our comfort zone. Choose a weight that allows you to do the 10 thrusters unbroken fairly easily.