pat.burke

6/13/18

Jill and Steph getting it done.

 

1. WORKOUT
“Glen”
For time:
30 Clean and jerks
Run 1 mile
10 Rope climbs (15 feet)
Run 1 mile
100 Burpees

(40-min cap)

L3 – 135/95 lb.
L2 – 115/75 lb., 7 RC, 75 burpees
L1 – 75/55 lb., ring rows, 800 meters, 50 burpees

2. EXTRA CREDIT
1:30/1:30 Calf smash

COACH AND ATHLETE NOTES:
This is a longer duration chipper style workout with a mix of skills, drills, modalities, and loads. Faster times will be around 30:00, but we are aiming for everyone to finish in under 40 minutes. If you want to finish the workout, you can.

6/12/18

Summer fun.

1. WORKOUT
Every 4:00 for 5 sets
35ft Dumbbell walking lunge (front rack hold)
3 Deadlifts

**Score the weight on the heaviest set of 3 deadlifts.

2. ACCESSORY/RECOVERY
3 Rounds, NOT for time:
10-15 GHD hip extensions
20 Abmat sit-ups

*Add a load on the GHD hip extensions if this rep scheme is easy to perform and athlete has capacity, with load do not allow deviation of form.

COACH AND ATHLETE NOTES:
Increase loading each set. Loads on both movements should be near maximal by the 3rd or 4th sets. The athlete should perform the lunges and then immediately perform the 3 deadlifts. Due to the fatigue accumulated from the lunges, the deadlifts will not be as high as a typical 3 rep max.

6/11/18

Sign up this week to get a shirt!

Sign up for the Bare Knuckles weightlifting meet. $30 get’s you awesome pictures with heavy weights over your head as you over look Denver and the sun sets over the Flatirons. Sign up here.

Reminder, Coach Brandon is doing a weightlifting workshop this Saturday from 9-11am. Free to members. Drop in rate for non-members.

 

1. WORKOUT
7 Rounds for time:
7 Toes to bar
7 Strict press

L3 – 115/75 lb.
L2 – 95/65 lb
L1 – 75/55 lb., Knee raises

2. ACCESSORY WORK (48:00 – 60:00)
3 Rounds, NOT for time
:30 Negative ring pushups
Rest 0:15
8/8 3 point dumbbell rows
Rest 1:00

COACH AND ATHLETE NOTES:
Faster athletes could complete this workout in under 7:00 if they are very competent at toes to bar and can transition quickly. Athletes should strive for all unbroken sets on the press. The load should become challenging by the 4th round if scaling.

6/9/18

If you want to find a way, find it.

Workout of the Day
1. With a partner for reps:
2 Rounds

Partner 1: 2:00 Box jump to step down (24″/20″)
Partner 2: 2:00 Box jump to step down (24″/20″)

Partner 1: 2:00 V-ups
Partner 2: 2:00 V-ups

Partner 1: 2:00 Row calories
Partner 2: 2:00 Row calories

Partner 1: 2:00 400 meter run
Partner 2: 2:00 400 meter run

Partner 1: 2:00 Burpees
Partner 2: 2:00 Burpees

*Substitute a v-up if there is not enough equipment available for the GHD sit-up. Alternatively, alternate where your RX athletes are starting.

2. COOL DOWN (55:00 – 60:00)
1:30/1:30 Standing calf stretch

6/8/18

The obstacle is the way.

Workout of the Day
1. WOD (34:00-50:00. This includes part 1 and part 2.)
For time:
15-12-9-6-3
Hang power snatch (95lbs/65lbs)
Thruster (95lbs/65lbs)

Time cap is 10:00

2. Strength
KEEP THE CLOCK RUNNING and work up to a 1RM Hang power snatch until 16:00.

3.COOL DOWN (50:00 – 60:00)
Walk 200 meters
1:30 Upper back roll with a plate

COACHES NOTES:
This workout involves a lighter load to warm up the muscles and joints. Then, thoughtfully take 3-4 attempts building to a 1rm HPS.

6/7/18

Somewhere over the rainbow.

Workout of the Day
1. WOD (30:00 – 45:00)
5 Rounds for time:
40 ft. Handstand walk
20 Medicine ball cleans
20 Abmat sit-ups with medicine ball

L3 – 20lbs/14lbs Med Ball, 40’ HS Walk
L2 – 20lbs/14lbs, 2 Pike HS “walk” around a box
L1 – 14lbs/10lbs MedBall, 3 Wall Walks or wall walk pike ups on box variation

2. SKILL AND STRENGTH WORK (45:00 – 60:00)
TIPS
3 x 5 Ring swings
3 x 5 Ring rows (with 0:02 pause)
3 x 3 Ring rows (Feet on box)
5 x1 Straight body strict muscle up drill

COACH AND ATHLETE NOTES:
This workout a light load and high reps with a challenging skill in the handstand walk. Move fast when you can and focus on your positioning and skills at a slower speed.

6/6/18

Mitchell.

Workout of the Day
1. WOD, part 1 (28:00 – 38:00)
Push Press
3 Reps OTM x 10 minutes (Keep between 60-70% of 1RM and focus on using the leg drive and a good lockout)

2. WOD, part 2 (45:00 – 55:00)
For time:
150 Double unders
75 Pull-ups
*Every minute on the minute including 0:00 do 3-5 burpees

Time cap is 10:00

L3 – 5 burpees
L2 – 4 burpees
L1 – 150 Single-unders, Jumping PUs, 3 burpees

3. COOL DOWN (55:00 – 60:00)
1:30/1:30 Banded shoulder stretch

COACH AND ATHLETE NOTES:
This workout is largely focused on upper body stamina. Athletes should be on the pull-up no later than the 5th minute.

6/5/18

Explore. Athlete – Andrew.

Workout of the Day
1. RUN
4 x 200 meters
*Rest 1:00 between runs and rest 3:00 after the last run before starting the 300’s.

3 x 300 meters
*Rest 1:00 between runs and rest 3:00 after the last run before starting the 400’s.

2 x 400 meters
*Rest 1:00 between runs.

**Log the fastest 400

2. COOL DOWN AND ABIES (52:00 – 60:00)
2 Rounds
0:45/0:45 Lower leg barbell smash
0:45 Weighted plank march

COACH AND ATHLETE NOTES:
Short to medium duration running intervals. Attempt to run at a pace that allows for a sustainable effort on every run. Goal would be to not deviate beyond 0:15 per interval.

6/4/18

Robert hitting a heavy front squat.

Workout of the Day
1. WOD, part 1 (25:00 – 42:00)
Squat clean
5-5-5-5

*Perform a set every 4:00. The set of 5 should be completed in less then 0:30.

2. WOD, part 2 (47:00 – 57:00)
For time:
15 Squat cleans
21 High box jumps

L3 – 135lbs/95lbs, 32/24”
L2 – 115lbs/75lbs, 24/20”
L1 – 75lbs/55lbs, 16/12”

3. COOL DOWN (57:00 – 60:00)
1:00/1:00 Couch stretch

COACH AND ATHLETE NOTES:
Sprint effort! Faster athletes could go sub 2:00 on this one, no one should exceed 3:30. The 15 reps on the clean should be unbroken or completed with no more than 1 quick break

6/2/18

Come in for a fun partner workout today!

Workout of the Day
1. WOD (35:00 – 53:00)
For time, with a partner:
2 Rounds
30 Power snatches (135lbs/95lbs)
30 Clean and jerks (135lbs/95lbs)

*Partners share a bar and accumulate reps with 1 person working at a time.

L3 – As written
L2 – 115/75 lbs.
L1 – 75/55 lbs.

2. COOL DOWN (53:00 – 60:00)
2 Rounds of:
15 Side plank dips, right
0:20 Side plank, right
15 Side plank dips, left
0:20 Side plank, left
1:00 Butcher’s block stretch

COACH AND ATHLETE NOTES:
A lot of work with a moderately loaded barbell. A minimum of consistent singles should be performed throughout the workout.