Workout of the Day

9/7/18

Erika consistently putting in 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
L3 – 50 Bar muscle ups for time
L2 – 30 Bar muscle ups for time
L1 – 30 Jumping bar muscle ups for time

3. Cashout/Cooldown
Makeup FG training that you missed or stretch.

COACH AND ATHLETE NOTES:
All the focus on our gymnastics pulling skills today. Expect a good shoulder warm up and a lot of talk about hollow and arched positions. Let’s have fun with this one!

9/6/18

Jenn

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. Strength
False Grips Session 4
2 sets of :20 false grip lean
3 sets of:
5 Chin over ring/bar hold + negative*
5 Tempo banded ring dips**

*5 sec hold + 5 sec negative
**Tempo is 3 seconds at the top, 3 seconds down, 1 second at the bottom, and 1 second pull.

2 sets of:
5 Toe assisted muscle ups (transition only)
15 Abmat situps

2. Workout
OTM x 20:
Minute 1 – 20/15 Calorie bike
Minute 2 – 12 DB Push press, 40/30 lb.
Minute 3 – 50-yard zercher carry, AHAP sandbag, stone, or sandball
Minute 4 – Rest

3. Cashout/Cooldown
1:00 Couch stretch, ea
2:00 Labor stretch
1:00 Child’s pose

COACH AND ATHLETE NOTES:
Finishing out week two of the ring program. We should still be focusing on keeping the movements to a 6-7 effort on a 1-10 scale…This will allow us to work on form and mechanics. As always, OTM work is best when we are finishing the movements under :45 and have a little rest between stations.

9/5/18

Sandbags

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. Strength
12 Minutes to Find a Perfect Technique Max of Complex
RX: 1 Tempo Snatch Deadlift+ 1 Touch’N’Go Snatch
L2: 1 Tempo Snatch Deadlift+ 1 TNG Power Snatch+ OHS
L1: 1 Tempo Snatch Deadlift+ 1 TNG Power Snatch

*Tempo is 5 Seconds Up and 5 Seconds Down.

Workout
4 Rounds for time:
60’ Back rack sandbag walking lunge, 75/55 lb.*
60 Double unders (120 singles)

*Use short side of gym for down and back through rig.

Cashout/Cooldown
2 rounds:
:30 Superman hold
:30 Hollow hold
:30 Down dog
Then, 1:00 ea pigeon stretch

COACH AND ATHLETE NOTES:
This week is week 1 of a 6-week barbell cycle where we are focusing on different positions than we are used to. Today’s tempo is focusing on improving the pull by slowing down the movement significantly then following it with a full speed rep.

9/4/18

Will there be muscle-ups at Turkey Challenge again?

Announcements
Sugar Sucks Challenge Starts today. Have you gotten on a team? Join a team NOW.

Workout of the Day
1. Strength
False Grips Session 3*
2 sets of :20 false grip lean
3 sets of:
8-10 Tempo ring rows
8-10 Tempo ring push ups

Tempo is 3 seconds at the top, 3 seconds down, 1 second at the bottom, and 1 second pull.

2 sets of:
5 Toe assisted muscle ups

10-15 second or rep hollow hold or rock

*Today’s session is a repeat of session 1.

2. Workout
OTM x 20 minutes:
Minute 1 – 15/12 calorie row
Minute 2 – 15 Wall balls
Minute 3 – 10 Kipping pull ups
Minute 4 – Rest

3. Cashout/Cooldown
1:00 Couch stretch, ea
2:00 Labor stretch
1:00 Child’s pose

COACH AND ATHLETE NOTES:
Gettin’ back on the rings today. Reminder, keep the movement smooth and under 70% effort and feelin’ good! A nice little OTM workout to finish it off. Let’s leave some time for that stretching at the end!

9/3/18

Summer Sunset

Announcements
ONLY ONE WORKOUT AT 9AM TODAY! HAVE A GREAT LABOR DAY!
Sugar Sucks Challenge Starts tomorrow. Have you gotten on a team? Join a team here.

Workout of the Day
1. Strength
OT2M x 7 sets: Bear Complex
*Build over 7 sets with no misses. Rest as needed and take a final attempt at a max bear complex.

Cashout/Cooldown
Group stretching

COACH AND ATHLETE NOTES:
Not your typical holiday workout, but that is okay. We’ll get a good sweat and feel good about eating some BBQ after!

9/1/18

Saved by the Barbell workout today at 9am.

Workout of the Day
1. Workout
“Saved by the Barbell”
3 Rounds for max reps of:
1:00 Burpees
1:00 Wall ball shots
1:00 Deadlifts
1:00 Med-ball sit-ups
1:00 Hang power cleans
1:00 Rest

Adults: 20/14 lb. ball, 115/75 lb. deadlifts and cleans
Teens: 14/10 lb. ball, 75/55 lb. deadlifts and cleans
Kids: 2 Rounds 8/6 lb. ball, trainer bar/PVC deadlifts and cleans (or something they can do!)

8/31/18

The crew sprinting at last week’s park workout.

Announcements
Don’t forget, tomorrow we are doing the “Saved by the Barbell” workout beginning at 9am. If you want to make a donation to the cause and get a t-shirt, you can do that here. Tomorrow’s schedule:

9:00-9:15am: Group warm up
9:20-9:35am: Kids heat
9:40-10:00am: Adults/teens heat 1
10:05-10:25am: Adults/teens heat 2

PLEASE SIGN UP FOR A HEAT HERE!

Workout of the Day
1. Strength
Every 2:00 for 5 sets
5 Push press + 3 Push jerks

2. Workout
10 Rounds for max reps:
0:15 Strict pull-ups with band
0:30 Push-ups with band
0:45 Jumping air squats
0:30 Rest

3. Cashout/Cooldown
2 Rounds for quality:
0:30 Double quad stretch
0:30 Downward dog sequence

COACH AND ATHLETE NOTES:
For the PP/PJ complex, stay 50-60% of PJ 1RM. Focus on excellent shoulder position and getting good reps in. We are accommodating resistance (look it up) in our bodyweight workout today by using bands to maintain good mechanics + speed in our pull ups and pushups.

8/30/18

Sam.

Announcements
9/1 – Saved by the Barbell WOD for CF Kids
9/3 – Labor Day 9am WOD only

Workout of the Day
1. Strength
Front squat
We’re going to take 30 minutes to build up to a heavy front squat (85-95%) single. Do 3 sets of 5, 3 sets of 3, 3 sets of 2, and 6 sets of 1’s on the 2 minute interval. Record your heaviest single for the day.

2. Optional workout
7-10 sets of 60-yard sled push
Or
Make up muscle up training

COACH AND ATHLETE NOTES:
Thursdays are rest days for a lot of folks. But, I’ll often do a squat session on a rest day just to keep the joints open (barbell yoga, it’s a thing), just won’t typically push above 90%. If it’s not your rest day and you want to be a bit more aggressive, go for the higher end of the prescribed percentage. Optional to get some cardio by doing sled pushes.

8/29/18

Capable.

Announcements
9/1 – Saved by the Barbell WOD for CF Kids
9/3 – Labor Day 9am WOD only

Workout of the Day
1. Strength
False Grips Session 2
2 sets of :20 false grip lean
3 sets of:
5 Chin over ring/bar hold + negative*
3 Top and bottom ring support holds.**

*5 sec hold + 5 sec negative
**5 sec hold at each position is one rep

3 sets of:
5 Toe assisted muscle ups
10-15 Tuck sits

2. Workout
For time:
35/30-cal. SkiErg*
30/25 Burpees to bar
40 Pistols to a box, 20/16”
25 Box jump-overs, 32/28″ box
110-foot Sled pull, (heavy)
*Use our ski ergs. Start athletes every 2:00. Sprint effort!

3. Cashout/Cooldown
5:00 Walk, bike, or row easy
1:00/1:00 Couch stretch
0:20 Elbow to foot
0:20 Upright
0:20 Reach to wall

COACH AND ATHLETE NOTES:
We are getting day 2 of our ring strength program. Again, we want to keep it easy and feel out the movements and build confidence. The workout is a chipper inspired from the Chaos event at the Games. All pistols to a box today and focus on knees tracking perfectly over the toes. Have fun, go fast, but keep it feeling good!

8/28/18

Jumprope skills today.

Announcements
9/1 – Saved by the Barbell WOD for CF Kids
9/3 – Labor Day 9am WOD only

Workout of the Day
1. Strength
OTM x 10 minutes:
3 Seated box jumps @ 70% height

2. Workout
5 Rounds:
40 Single unders or run in place
Run 200
40 Single unders or run in place
10-20 Double unders or tuck jumps
Rest 90 seconds

3. Cashout/Cooldown
50 Abmat situps

COACH AND ATHLETE NOTES:
For seated box jumps, land with full foot on box at 90 degrees knee bend or above. Some jump rope skill work for all levels. Choose an easier jumprope version that you can maintain nearly unbroken for the first two sets. Then, do a more difficult version to finish out the round. It shouldn’t take more than a minute to do the more difficult version. Attempts count. Rx+ can scale up to double unders and triple unders!