Workout of the Day

6/23/18

Rich, getting down on a Saturday!

Reminder, you’re not cool unless you’re doing a Manitou Incline with us tomorrow. We leave the gym at 6am!

Workout of the Day
1. WORKOUT
Partner workout for time:
50 Synchro push jerks (95lbs/65lbs)
25 Synchro toes to bar

Directly into

EMOM for 7:00
0:20 Handstand or plank hold

Directly into

With a partner alternating sets
3 x 5 Strict handstand push up or push up practice

3. Cool down
1:30/1:30 Banded shoulder stretch

COACH AND ATHLETE NOTES:
This is a light loaded and high rep stamina workout that requires a bit of teamwork to move efficiently. The load on the push jerk should allow for at least 25 reps to be completed unbroken. Scale the toes to bar to a variation that allows for at least 10 reps to be completed unbroken.

6/22/18

Manitou Incline this Sunday. Leaving the gym at 6am for carpools.

Have you climbed the Manitou Incline yet? Why not? Join us on Sunday. We’re leaving the gym at 6am and carpooling!

 

Workout of the Day
1. WORKOUT
Every 4:00 for 8 rounds:
Intervals 1/3/5/7 Run 400 meters
Intervals 2/4/6/8 Run 200 meters

2. Cool down
2 Rounds
0:40 Plank (add weight if needed to make more challenging)
0:20/0:20 Side plank

1:00/1:00 Standing calf stretch
1:00/1:00 Pigeon stretch

COACH AND ATHLETE NOTES:
This is a high volume accumulation run session using short to moderate distance intervals. Attempt to keep a challenging but consistent pace on all effort.

6/21/18

Yoga on the tarmac tonight 7:30-8:30PM. Photo courtesy of Sam.

Reminder, Yoga tonight 7:30-8:30pm. Bring a buddy and a mat!

 

Workout of the Day
1. WORKOUT
AMRAP 20:00
5 Chest to bar pull-ups
10 Wall ball shots (20lbs/14lbs to a 10′ target)
15 Kettlebell swings (53lbs/35lbs)

Scaling options
L3 – As written
L2-L1 – Reduce medicine ball and KB weight

2. Cooldown
1:30/1:30 Lat roll
1:00 Kneeling forearm stretch

COACH AND ATHLETE NOTES:
This is a high rep light loaded workout. Focus on fast cycle times throughout the majority of the workout.

6/20/18

Sam practicing his clean and jerk.

Reminder, we want to see all of your pretty faces at Yoga on the Tarmac tomorrow night from 7:30-8:30pm! Bring a buddy and a mat! RSVP here.

 

Workout of the Day
1. Strength
Front Squat, OT3M for 5-4-3-2-1-2-3-4-5 reps.

2. Core strength
2 rounds
20 Dumbbell side bends right
20 Mountain climbers
20 Dumbbell side bends left
20 Mountain climbers

COACH AND ATHLETE NOTES:
Lots of focus on the squat today. After a thorough warm up, we will build up progressively to a heavy single, then get additional volume with ‘drop sets’. Score your heaviest single!

6/19/18

Are you ready to work on your muscle up?!

Workout of the Day
1. Strength
Every 2:00 for 4 sets
5 Strict pull-ups (add wgt if able)

2. Workout
5 Rounds for time:
15 GHD Situps
5 Ring muscle ups

L3 – As written
L2+ – Do 3 muscle ups
L2 – 25 Abmat situps, toe assisted MU on False Grips
L1 – 4 Rounds of L2

3. Cashout
200 meter Dbl KB front rack carry (53/35lb.)

COACH AND ATHLETE NOTES:
This workout is very trunk and skill demanding. For those that are proficient with muscle ups, expect the GHD sit-up to make the muscle ups significantly more challenging.

6/18/18

Brandon’s weightlifting workshop on Saturday.

Reminder, this Thursday Yoga on the Tarmac from 7:30-8:30 pm. Bring a friend and your own mat! RSVP at this link please.

1. Workout
2018 Regionals Event 4
For time:
2 Rounds of:
10 Snatches
12 Bar facing burpees

Directly into

2 Rounds of:
10 Snatches
12 Bar facing burpees

*12:00 time cap (regionals was 9:00)
**Each rep over the 12:00 add 0:01 to your score for the leaderboard. For example if you have 12 burpees left at 12:00 your score is 12:12.

L3 – 175/125, 115/75
L2 – 135/95, 95/65
L1 – 95/65, 75/55

2. Cool down
3:00 Bike, row, or walk easy
1:30 Upper back roll with plate

COACH AND ATHLETE NOTES:
This workout starts off with a challenging weight at a slower pace before reducing the loading and attempting a sprint to the finish. The first load on the snatches should allow for consistent singles, the second load may allow fo quick touch and go reps to be performed.

6/16/18

 

Have you signed up for the weightlifting meet yet?

Reminder, only the 7:45am workout this morning. Then, 9-11am for the snatch and CJ workshop. Please come on time for a warm up and we’ll be getting to playing with bars!

 

1. WORKOUT
“Who’s your buddy?”
For time:
Person 1: 500 meter row
Person 2: 500 meter row

Followed immediately by:
2 Rounds
50 Synchro wall ball shots (20lbs/14lbs)
200-meter Kettlebell farmers walk (70lbs/53lbs)
*Accumulate the distance with one person working at a time.

*Synchro is bottom of the squat at the same time and hitting the target with the ball at the same time.

2. CORE WORK AND ICE CUBES
Every 2:00 for 4 sets
20 Hollow rocks
20 Band good mornings

3. Cool Down (55:00 – 60:00)
1:00 Kneeling forearm stretch
1:00/1:00 Couch stretch

COACH AND ATHLETE NOTES:
This workout combines a hard interval in the row, teamwork and communication on the wall ball, with a challenging odd object style of movement in the farmers walk. The load should be challenging.

6/15/18

Double unders. Like single unders, but harder.

 

1. WORKOUT
For time:
50-50-50 Double unders
35-25-15 Hang dumbbell power snatches
20-20-20 Chest to bar pull-ups
*Finish with a final set of 50 Double unders

L3 – 50/35 lb. DB.
L2 – 40/30 lb. DB, 15 pull ups
L1 – 35/20 lb. DB, ring rows, 2x speed steps

2. ACCESSORY WORK AND COOL DOWN
4 Sets
10 Ring push-ups
*Rest 1:00-1:30 between sets.

1:30/1:30 Lat roll

COACH AND ATHLETE NOTES:
This workout will fatigue the upper back and grip to a large degree. The loading should progress from a light load to a very challenging load. Reps on the dumbbell hang power snatch can be completed in any fashion, sharing the load between the right and left arms. Faster athletes may complete this workout in under 10:00.

6/14/18

Sabrina.

 

1. WORKOUT
For time:
30-20-10
Dumbbell front squat
Calorie row (21-15-9 calories for the ladies)

L3 – 50/35 lb. DB
L2 – 40/30 lb. DB
L1 – 30/20 lb. DB, 20-15-10 reps

2. CORE AND FLEXIBILITY TRAINING
6 x 0:05 Hollow hold + full roll
0:20 each straddle left/center/right

6 x 5 Tuck crunch + full Roll
0:20 each straddle left/center/right

6 x 5 Hollow rocks + full roll
0:20 each straddle left/center/right

*Perform all 6 sets of the core drill and roll. After performing all 6 sets move on to the stretch for 1 set of 0:20 at each position of the straddle.

COACH AND ATHLETE NOTES:
This workout is intended to be fast-paced and a lower body burner. Encourage hard efforts on the rower/bike and use a load that allows for the round of 30 to be performed unbroken or with no more than 1 break. Faster times could be a low as 6:00.

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.