Workout of the Day

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.

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