pat.burke

1/18/19

Here are some loose definitions that we’ll be using in programming over the next 12 weeks. Coaches will assist with this as we go.
“Practice”: To perform or work at repeatedly so as to become proficient.
“Mindset”: To train the mind to become stronger. To overcome pain, fatigue, and exhaustion.
“Competition”: To test yourself against yourself along with others in the class.
“Testing”: To set a baseline for a future performance to measure gains or losses.

[Competition] Cindy, Strict!
AMRAP 20 FQ
5 strict pull-ups
10 honest push-ups
15 squats

FQ = For Quality (over time or weight)

Score total rounds + reps completed.

Today’s intent is to ratchet up the intensity, but with our best form. PU progression – RR, BSPU, or reduced to 3 reps.

RR = ring row
BSPU = Banded strict pull ups

1/17/19

Here are some loose definitions that we’ll be using in programming over the next 12 weeks. Coaches will assist with this as we go.
“Practice”: To perform or work at repeatedly so as to become proficient.
“Mindset”: To train the mind to become stronger. To overcome pain, fatigue, and exhaustion.
“Competition”: To test yourself against yourself along with others in the class.
“Testing”: To set a baseline for a future performance to measure gains or losses.

Workout of the Day

[Practice] 5 rounds of continuous movement of:
2 legless rope climbs, 15-ft. rope
20 controlled, slow AbMat sit-ups

No score today

25 min. Today’s intent is to challenge yourself on the rope climb…Legless! Even if you do 3 sets of 1/3 of the full rope. Or, if you usually scale to standing to ground pulls, try the feet today. You have 25 minutes to play around with this, so take as much time as you need. If this is easy for you and you finish early, spend 10 minutes getting some extra stretching in.

1/16/19

Here are some loose definitions that we’ll be using in programming over the next 12 weeks. Coaches will assist with this as we go.
“Practice”: To perform or work at repeatedly so as to become proficient.
“Mindset”: To train the mind to become stronger. To overcome pain, fatigue, and exhaustion.
“Competition”: To test yourself against yourself along with others in the class.
“Testing”: To set a baseline for a future performance to measure gains or losses.

Workout of the Day

[Practice] Sumo deadlift 1-1-1-1-1 reps
20 min. Today’s intent is to practice the sumo stance of the DL. We just ran a 6wk cycle with traditional style…Try the wider stance. Leave 10% in the tank today and just get a benchmark on this lift.

Then, practice handstands for 20 minutes.
20 min. Literally, set a 20 min clock and practice handstands! Coaches will help you out!!!

Score max SDL

1/15/19

Here are some loose definitions that we’ll be using in programming over the next 12 weeks. Coaches will assist with this as we go.
“Practice”: To perform or work at repeatedly so as to become proficient.
“Mindset”: To train the mind to become stronger. To overcome pain, fatigue, and exhaustion.
“Competition”: To test yourself against yourself along with others in the class.
“Testing”: To set a baseline for a future performance to measure gains or losses.

Today’s intent is to build our rowing endurance.

Workout of the Day

With a partner, row 30 minutes for max distance.
Partners will each row 100, then 200, then 300, then 400….Continue alternating and increasing the distance rowed by 100 meters until time expires. Score is max distance.

1/14/19

Workout of the Day

[Practice] For Quality:
21-15-9
Dumbbell clean and jerks
GHD sit-ups

Complete a max unbroken set of strict pull ups or challenging ring rows after each round.

Men: 35-lb. DBs
Women: 25-lb. DBs

Score total reps of strict pull ups or ring rows.

25 min. Today’s intent is to practice your clean and jerk skills on DB’s. Technique over weight here. Also, work on correct quad/hip flexor sequence of GHD. Since we are limited on GHD’s we may run multiple or offset heats or share as needed. Have fun and enjoy something different today. We are looking for strict pull ups that allow 5-15 strict, so use partners or bands to make it happen.

1/11/19

Pat in Djibuti

Workout of the Day

12 Minutes to find a 1RM Clean
RX- Squat Clean
L2- Power Clean

For Time:
9 Thrusters 65/45
500 Meter Row
15 Thrusters 65/45
500 Meter Row
21 Thrusters 65/45
500 Meter Row

*Goal For workout is Unbroken Thrusters

1/9/19

MBSers Using Their Fitness Outside the Gym

Workout of the Day

12 Minutes to find a 1RM Snatch
RX- Squat Snatch
L2- Power Snatch

21-15-9
OHS
T2B

RX- 95/65
L2- 75/55
L1- 45/35

1/8/19

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Workout of the Day

“DT”
5 RFT:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

RX- 155/105
L2- 115/75
L1- 95-65