Weekly Training

May 25 to May 31

Team running

 

 

 

 

 

Monday 05/25/15

A.
Performance
Power Clean – In 10 minutes build to a heavy single or 1RM

Fitness
Every minute on the minute for 8 minutes
Odd: 8 hard Ball Slams
even: 10 alternating Split Jumps

B. Push Press – In 8 minutes build to a 1 RM

C.
Performance
5 minutes AMRAP
8 Burpee Box Jump Over (20”/24”)
10 KB Swings (35/53)
12 DB Thrusters (25/35)

rest 5 minutes

5 minutes AMRAP
Row 500m
30 GHD Sit Up
Amrap Double Unders with remanning time

Fitness
For time:
Row 500m
50 Sit Ups
50 Skips

Tuesday 05/26/15

A.
Every minute on the minute for 8 minutes
3 Deadlifts @30X1

B.
Every minute on the minute for 6 minutes
2 Close Grip Bench Press @20X1 (80-85%)

C.
10 Strict Toes to Bar
10 Med Ball Chop Sit Ups
10 Side Plank Hip Lifts (each side)
rest as needed
4 sets

D.
3 sets
Run 400m
rest 1:1

Wednesday 05/27/15

Rest Day

Active Rest: Run, Bike, Swim, Mobility

Thursday 05/28/15

A.
Performance
Front Squat – In 10 minutes build to a heavy single or 1RM

Fitness
5 sets
2 Front Squats @20X1
rest 120-180 seconds
All sets at 85-90%

B.
Performance
5 sets
3 Position Snatch – High Hang Snatch + Above the Knee Snatch + Snatch (moderate weight, concentrate on technique and speed)
rest 180 seconds

Fitness
4 sets
5 Box Jumps (step down) (20”/24”)
**Cycle through reps as fast as possible.
rest 30 seconds
20 Mountain Climbers
rest 30 seconds

C.
Performance
3 sets
Row 300m
Then……
2 rounds
5 Squat Clean (65/115)
7 Burpee Over Bar
rest 180 seconds

Fitness
3 sets
20 Calories on Air Dyne
rest 60sec

Friday 05/29/15

A. 10 minutes – Bar Muscle Up technique & progression

B1
6-8 L-siit Dumbbell shoulder Press @20X1
B2
6-8 Dumbbell Row @20X1
rest 90 seconds
4 sets

C.
3 sets
Run 800m
rest 1:1

Saturday 05/30/15

A.
4 sets
2 Turkish Get Ups (each side)
rest 60 seconds

B.
20 minute AMRAP
60 Double Unders or 120 Skips
30 Wall Balls (14/20)
15 Calories Row

C.
4 sets
60 second Plank
20 Hollow Rocks
rest as needed

D.
10 minutes – Mobility & Stretching

 

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May 18 to May 24

nigel

 

 

 

Monday 05/18/15

A1
1.1.1 High Box Jumps (step down)
rest 10 seconds between reps
A2
2 Turkish Get Up (ea)
rest 60sec
3 sets

B. Push Press – In 8 minutes build to a 2 RM

C.
Performance
5 minutes AMRAP
Row 1000m
Max Thrusters (85/115lbs) in remaining time

Rest 5 minutes

5 minutes AMRAP
Airdyne 15 calories
10 Box Jumps (step down)
5 Chest to Bar Pull Ups

Fitness
3 sets
Run 800m
rest 1:1

 

Tuesday 05/19/15

A.
Performance
8 sets – every 45 seconds
2 Touch & Go Power Clean (75-80%)

Fitness
Every minute on the minute for 6 minutes
5 Barbell Romanian Deadlift (70-80%)

B.
Every minute on the minute for 6 minutes
3 Close Grip Bench Press (75-80%)

C.
Row 300m
rest 1:1
6 sets

 
Wednesday 05/20/15

Rest Day

Active Rest: Run, Bike, Swim, Mobility

 
Thursday 05/21/15

A.
Performance
5 sets
1 Front Squat @20X1
rest 180sec
All sets at 90-95%

Fitness
4 sets
3 Front Squats @20X1
rest 120sec – 180sec
All sets at 80-85%

B.
Performance
Every minute on the minute for 8 minutes
2 Hang Split Snatch (1 left leg forward + 1 right leg forward)

Fitness
Every minute on the minute for 6 minutes
2 Hang Dumbbell Snatch (1 left + 1 right)

C.
Performance
3 sets for time
25 Double Unders
25 Burpees
25 Calories Row

Fitness
3 sets
30 second Hollow Hold
30 second Superman Hold
rest as needed
 

Friday 05/22/15

A. 10 minutes – Bar Muscle Up technique and progression

B1
6-8 L-sit Dumbbell Shoulder Press
B2
6-8 Pendlay Row
4 sets
rest 90 seconds

C.
4 sets
20 Med Ball Chop Sit ups
20 Med Ball Russian Twists
rest as needed

 

Saturday 05/23/15

A.
Performance
1 Clean – every 90sec (start at 75/115 lbs, increase 10 pounds each set)
Max 8 sets

Fitness
3 Deadlifts – every 90sec (start 75/115 lbs, increase10 pounds each set)
6 sets

B.
Performance
4 sets for time
Run 400m
20 Kb Swings (35/53)
20 Hand Release Push Ups

Fitness
4 sets
Run 400m
15 Russian Kb Swings (26/35)
10 Hand Release Push ups
rest 60sec

C.
10 minutes – Mobility & Stretching

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May 11 to May 17

IMG_1180

 

 

 

 

 

Monday 05/11/15

A.
Performance
Every 90 seconds for 8 sets
Snatch 1.1 (75-85%)

Fitness
Every minute on the minute for 8 minutes
Odd – 8 Hard Ball Slams
Even – 4 Broad Jumps

B. Push Press – In 8 minutes build to a 3 RM

C.
Performance
5 minutes AMRAP
5 Clusters (55/95lbs)
10 Calorie Row

Rest 5 minutes

5 minutes AMRAP
8 Power Clean (65/115lbs)
8 Burpee over the barbell

Fitness
8 minutes AMRAP
10 Calorie Row
5 Burpee over Rower

 

Tuesday 05/12/15

A. 10 minutes – Bar Muscle Up technique and progression

B.
Every 4 minutes for 24 minutes
Run 400m
30 Double Unders (60 Skips)
15 Push ups

C.
4 sets
10-15 Med Ball Pull Overs with legs in the air and knees at 90 degrees
20 Med Ball Russian Twists
15 Dumbbell Reverse Flies
rest as needed

 

Wednesday 05/13/15

Rest day

Acitve Rest: Run, Bike, Swim, Mobility

 

Thursday 05/14/15

A.
Performance
5 sets
2 Front squat @20X1
rest 120sec-180sec
All sets at 90%

Fitness
4 sets
3 Front Squats @20X1
rest 120sec
All sets at 80%

B.
Performance
2 sets
for time:
Row 250m
20 Power Snatch (55/75lbs)
15 Burpees
rest walk 180sec

Fitness
3 sets
Run 400m
Rest 1:1

C.
10 minutes – Mobility and Stretching

 

Friday 05/15/15

A. 10 minutes – Bar Muscle Up technique and progression

B.
Performance
Every minute on the minute for 16 minutes
Min 1 – 4 Touch & Go Power Clean (65/115lbs)
Min 2 – 6 Strict Chest to Bar Chin Ups
Min 3 – 10 Hand Release Push Ups
Min 4 – 15 Calorie Row

Fitness
Every minute on the minute for 16 minutes
Min 1 – 4 High Box Jumps
Min 2 – 6 Strict Chin Ups
Min 3 – 8 Hand Release Push Ups
Min 4 – 10 Calorie Row

C.
Plank for 10 minutes – 20 sit ups each break

 

Saturday 05/16/15

A.
Performance
5 sets
Hang Snatch 1.1
rest 120-180sec

Fitness
4 sets
2 Turkish Get Ups (each side)
rest 60sec

B.
Performance
“Karen”
for time:
150 Wall Balls (14/20)

Rest 8 minutes

for time:
Row 1000m

Fitness
“Half Karen”
for time
75 Wall Balls (10/14)

Rest 6 minutes

for time:
Row 750m

IMG_1181

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May 04 to May 10

Mike and Shy MU

 

 

 

 

 

 

 

Monday 05/04/2015

A.
Performance
Every minute on the minute for 8 minutes
Snatch 1.1 (70%-80%)

Fitness
Every Minute on the minute for 8 minutes
Odd – 6 alternating Dumbbell Snatch
Even – 10 Split Jumps

B.
Push press – In 8 minutes build to a 4 RM

C.
Performance
6 minutes AMRAP
7 Burpees
7 KB swing (35/53)

Rest 6 minutes

6 minutes AMRAP
3 Hang Power Cleans (65/115)
6 Ring Dips
9 Box Jump (20/24”)

Fitness
7 minutes AMRAP
7 KB Swings (26/35)
7 Box Jumps (16/20”)
7 Burpess

 

Tuesday 05/05/15

A. 10 minutes – Bar Muscle Up technique and progression

B.
Performance
For time:
150 Double Unders
40 Pull Ups
50 Wall Balls
60 Calorie Row

Fitness
For time:
150 Skips
20 Ring Rows
30 Wall Balls
40 Calorie Row

C.
4 sets
60sec Plank
10 V-Ups
rest as needed

 

Wednesday 05/06/15

Rest Day

Active Rest: Run, Bike, Swim, Mobility

 

Thursday 05/07/15

A.
Performance
5 sets
3 Front squat @20X1
rest 120sec-180sec
All sets at 85%

Fitness
4 sets
3 Front Squats @20X1
rest 120sec
All sets at 75%

B.
Performance
5 sets
Every 90 seconds – 2 Touch & Go Power Clean
(start at 55/95, add 10lbs per set)

Fitness
Every minute on the minute for 5 minutes
2 High Box Jumps (step down)

C.
Performance
2 sets
for time:
300m Row
10 Thruster (65/95)
10 KB Swing (35/53)
rest walk 180sec

Fitness
10 sets
Row 30 seconds
rest 30 seconds

 

Friday 05/08/15

A. 10 minutes – Bar Muscle technique and progression

B.
Performance
Every minute on the minute for 14 minutes
Odd – 3 Power Snatch (75/105)
Even- 3 High Box Jumps (step down)

Fitness
Every minute on the minute for 10 minutes
Odd – 5 Dumbbell Step Ups (ea)
Even – 3 Chin Up Negatives (jump to top position and 3 second descent)

C.
8 sets
Tabata Sit Ups (20sec On/10sec Off)

rest 60sec

8 sets
Tabata Medball Russian Twists (20sec On/10sec Off)

 

Saturday 05/09/15

A.
3 sets
Row 1k
rest 1:1
Run 800m
rest 1:1

B.
10 minutes – Mobility & Stretching

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April 27 to May 3

Monday 04/27/15

A.
7 sets
3 Back squat @20X1
rest 180sec

B.
4 sets
6-8 dumbbell pause Bench Press @1212
rest 30sec
6-8 dumbbell Bent Row @20X1
rest 120sec

C.
Performance
3 sets for time:
Row 500m
20 Wall Balls (14/20)
20 Pull Ups
rest walk 180sec

Fitness
3 sets for time:
Row 300m
15 Wall Balls (10/14)
15 strict Chin Ups
rest walk 180sec

 

Tuesday 04/28/15

A.
Performance
Jerk
Build to a heavy double in 10 minutes

Fitness
4 sets
5 Strict Press @21X0 (moderate weight ~70%; 5-10lbs more then last week if able)
rest 120sec

B.
Performance
8 sets – every 45 sec
1 Power Clean (85%)

Fitness
Every Minute on the Minute for 6 minutes
5 Barbell Romanian Deadlift

C.
Performance
Ladder 10 to 1 – unbroken floor (L-sit) dumbbell Shoulder Press
15 Hollow Rocks between each set

Fitness
8 sets
Tabata Hollow Rocks

 

Wednesday 04/29/15

Rest Day

Active Rest: Run, Bike, Swim, Mobility

Open Gym at 12:15pm

 

Thursday 04/30/15
A.
Performance
10 sets – every 45sec
1 Front Squat @20X1 (85-90% of 1RM) – Work on speed from bottom.

Fitness
Every Minute on the Minute for 6 minutes
3 Front Squats @20X1 (moderate weight -65%; 5-10lbs more then last week if able)

B.
Performance
3 sets
As many reps as possible in 45 seconds – Thruster (75/115)
rest 45 sec
As many reps as possible in 45 seconds – Burpee Box Jump Over
rest 90 sec

Fitness
3 sets
As many reps as possible in 30 seconds – dumbbell Thruster (20/30lbs)
rest 30sec
As many reps as possible in 30 seconds – Box Jump Over
rest 60sec

C.
Performance
3 sets for time:
15 Calorie Row
15 Hand Release Push Up
15 Toes to Bar
rest walk 120sec

Fitness
3 sets for time:
10 Calorie Row
10 Hand Release Push Ups
10 Knees to Elbow
rest walk 120sec

 

Friday 05/01/15
A.
Performance
6 sets
Hang Snatch mid thigh + High Hang Snatch 1.1
rest 90sec

Fitness
6 sets – every 2 minutes
3 Deadlift (start at ~65%; 5-10lbs more then last week if able)

B.
Plank 10 minutes
Every break perform
15 dumbbell Reverse Flies
15 Clams (ea)

C.
10 minutes – moblity & stretching

 

Saturday 05/02/15

A. 5 minutes Double Under Technique & Drills

B.
Performance
Filthy 50

For time:
50 Box Jumps (20”/24”)
50 Jumping Pull Ups
50 KB Swings (35/53)
50 Walking Lunges
50 Knees to Elbows
50 Barbell Push Press (35/45)
50 GHD Back Extensions
50 Wall Balls (14/20)
50 Burpees
50 Double Unders
Fitness
Dirty 30

For time:
30 Box Jumps (20”/24”)
30 Jumping Pull Ups
30 KB Swings (26/35)
30 Walking Lunges
30 Knees to Elbows
30 Barbell Push Press (35/45)
30 GHD Back Extensions
30 Wall Balls (14/20)
30 Burpees
30 Double Unders

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April 20 to April 26

Monday 04/20/15

A.
6 sets
3 Back squat @20X1
rest 180sec

B.
Close Grip Bench Press
2×3
2×2
rest 120sec between sets

C.
Performance
2 sets for time:
100 DUs (200 skips)
30 chin ups
rest walk 120sec

rest 5:00

for time:
30 cleans (85/135)

Fitness
3 sets for time:
60 skips
15 strict chin ups
rest walk 60sec

 

Tuesday 04/21/15

A.
Performance
Every On the Minute
Jerk – start at 65lbs/115lbs, add 10lbs each set
Max 8 sets

Fitness
4 sets
5 Strict Press @21X0 (moderate weight ~65%; 5-10lbs more then last week if able)
rest 120sec

B.
Performance
Every Minute on the Minute for 8 minutes
1 Power Clean (85%)

Fitness
4 sets
10 V-Ups
10 Ball Slams
400m Row
rest walk 120sec

C.
Performance
4 sets
15 Toes to Bar
10 Power Snatch (55/95)
500m Row
rest walk 180sec

Fitness
3 sets
60sec plank (weighted if able)
rest 60sec

 

Wednesday 04/22/15

Rest Day

Active Rest: Run, Bike, Swim, Mobility

Open Gym at 12:15pm

 

Thursday 04/23/15

A.
Performance
High Box Jump – build to a challenging height in 10 minutes

Fitness
Every Minute on the Minute for 5 minutes
3 Front Squats @20X1 (moderate weight -65%; 5-10lbs more then last week if able)

B.
Performance
10 sets – every 45 sec
1 Front Squat @20X1 (80-85% of 1RM) – Work on speed from bottom.

Fitness
5 sets
15 GHD Hip Extensions
rest 60sec

C.
Performance
Every Minute on the Minute for 6 minutes
4 Touch and Go Deadlift (65-70%)
4 Burpee Over Bar

Fitness
3sets
20 hollow rocks
20 med ball russian twists
rest as needed

D.
Performance
3 sets
20 hollow rocks
20 mb russian twists
rest as needed

 

Friday 04/24/15

A. 5 minutes — Double Under technique and drills

B.
Performance
5 sets
3 position Power Clean – below the knee, mid thigh, high hang; 1.1.1
rest 160sec

Fitness
5 sets – every 2 min
3 Deadlifts (start at ~65%; 5-10lbs more then last week if able)

C.
As Many Reps As Possible (AMRAP) in 15 minutes:
2000m Row
150 Walking Lunges
amrap Double Unders with remaining time

 

Saturday 04/25/15

A.
Performance
Power Snatch 2, 2, 1, 1
rest 120sec between sets

Fitness
Every Minute on the Minute for 10 minutes – alternate between
A1. 8 alternating dumbbell snatch
A2. 10 alternating split jumps

B.
Performance
for time:
30 Power Snatch (45/75)
30 Burpees
30 Thrusters (45/75)

Fitness
For time:
25 Dumbbell Thrusters (15/25lbs)
25 Burpees
25 Calorie Row

C.
10 minutes – mobility and stretching

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April 13 to April 19 2015

 

Monday 04/13/15

A.
5 sets
3 Back Squats @20X1
rest 120-180sec

B. 10 minutes – Close Grip Bench Press – build to a heavy triple

C.
Performance
3 sets for time:
400m run
24 Ring Rows
12 Burpees
rest walk 180sec

Fitness
3 sets for time:
200m run
12 Ring Rows
8 Burpees
rest walk 120sec

 

Tuesday 04/14/15

A.
Performance
10 minutes – Jerk – build to a heavy single

Fitness
4 sets
5 Strict Press @21X0 (moderate weight ~60%) (5-10lbs more then last week)

B.
Performance
Every Minute on the Minute for 12 minutes
2 Power Cleans

Fitness
Every Minute on the Minute for 6 minutes
5 Dumbbell Romanian Deadlifts

C.
Performance
3 sets
max unbroken Handstand Push Ups (feet on box if necessary)
50 walking lunges
rest 120sec

Fitness
3 sets
5-8 Handstand Push Ups in pike position (feet on box if able)
25 walking lunges
rest 120sec

 

Wednesday 04/15/15

Rest Day

Active Rest: Run, Bike, Swim, Mobility

Open Gym at 12:15pm

 

Thursday 04/16/15

A.
Performance
Snatch 2, 2,1,1,1
rest 120sec-180sec

Fitness
8 minutes – Dumbbell Clean technique

B.
Performance
10 sets – every 45 sec
1 Front Squat @20X1 (80% of 1RM) – Work on speed from bottom.

Fitness
Every Minute on the minute for 5 minutes
3 Front Squats @20X1 (moderate weight ~60%) (5-10lbs more then last week)

C.
Performance
3 sets for time
500m Row
12 Clean & Jerks (65/105)
12 Pull Ups
rest walk 180sec

Fitness
3 sets for time:
400m Row
10 Hang Dumbbell Cleans
10 Strict Chin Ups
rest walk 120sec

 

Friday 04/17/15

A. 5 minutes – Double Under Technique & Drills

B.
Performance
6 sets – every 2 minutes
3 Deadlifts (start at 80%)

Fitness
4 sets – every 2 minutes
3 Deadlifts (~55-60%)

C.
Performance
For time
1000m Row
150 Double Unders (or 300 skips)
50 Box Jump (24”/30”) (step down)
50 KB Swing (53/35)

Fitness
For time
600m Row
150 skips
25 Box Jumps (16”/20”) (step down)
25 Russian KB Swing (25/35)

D.
3 sets
20 Med Ball Chop Sit Ups
20 Med Ball Russian Twists
rest as needed

 

Saturday 04/18/15

A.
Performance
8 sets – every 90sec
1 Clean (build to heavy)

Fitness
6 sets- every 90sec
10 Alternating Barbell Reverse Lunges

B.
Performance
For time
15-12-9
Power Clean (75/115)
Burpee

Rest 5:00

For time
Run 800m

Fitness
For time
15-12-9-6
Ball Slams
Burpee

Rest 5:00

For time
Run 800m

C.
10 minutes – mobility and stretching

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April 6 to April 12 2015

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Welcome to the first week of our Performance program. Purpose is what guides our training program. Through purposeful training you can improve your health and performance in the way that is most meaningful to your needs and aspirations.

The Fitness option will aid in helping you improve your health and fitness.  This is a great option for beginners. It is an effective way to build a great base and to create an awareness for what works best for you and your body.

The Performance option has a greater degree of complexity. You’ll be exposed to the best that the world of strength and conditioning has to offer. We integrate olympic weightlifting, plyometrics, gymnastics, etc.

Each month we will be concentrating on a certain skill or movement. We will go through progressions throughout the month to allow you to learn and master this certain movement.  Double unders (skipping) will be the movement for April.

 

Monday 04/06/15

A. 5 minutes – Skipping/Double Under technique

B.
4 sets
3 Back Squats @20X1
rest 180sec

C.
4 sets
6-8 Dumbbell pause Bench Press @1212
rest 30sec
6-8 Dumbbell Bent Row @20X1
rest 120sec

D.
Performance
3 sets for time:
60 Double Unders (or 120 Single Skips)
20 Chin Ups
20 Wall Balls (14/20)
rest walk 120sec

Fitness
3 sets for time:
80 Single Skips
12 Ring Rows
12 Wall Balls (10/14)
rest walk 90sec

 

Tuesday 04/07/15

A.
Performance
Jerk 2, 2, 2, 1, 1  (2s @80%, 1s @85%)
rest 90sec

Fitness
4 sets
5 Strict Press @21X0 (moderate weight ~55%)
rest 90sec

B.
Performance
Every minute on the minute for 10 minutes
1 Power Clean + 1 Hang Power Clean

Fitness
Every minute on the minute for 5 minutes
5 Barbell Romanian Deadlift

C.
Performance
3 sets
Row 20 calories
10 floor Dumbbell Shoulder Press
20 Box Jumps (20”/24”) (step down)
10 KB Swings (35/53)
rest 1:1

Fitness
3 sets
Row 10 calories
10 ball slams
10 box jumps (16”/20”) (step down)
10 russian KB Swings (26/35)
rest 1:1

 

Wednesday 04/08/15

REST DAY

Active Rest: Run, Bike, Swim, Mobility
Open Gym at 12:15pm

 

Thursday 04/09/15

A.
Performance
10 sets – every 45sec
1 Front Squat @20X1 (75% of 1RM) – Work on speed from bottom.

Fitness
Every minute on the minute for 5 minutes
3 Front Squats @20X1 (moderate weight ~55%)

B.
Performance
6 sets – every 2 min
3 Deadlifts (start at 75%)

Fitness
3 sets – every 2min
3 Deadlift (~55%)

C.
4 sets
10 Strict Toes to Bar
10 Plate Chops (ea)
rest as needed

 

Friday 04/10/15

A.
Performance
Power Snatch
In 10 minutes build to a heavy single (not a 1RM)

Fitness
10 minutes – Dumbbell Snatch technique

B.
Performance
Every minute on the minute for 8 minutes
3 Touch and Go Power Snatch (70-75% of #1)

Fitness
3 sets
As many reps as possible in 60 seconds – push ups
rest 120sec

C.
Performance
3 sets
As many reps as possible in 60sec – clapping push ups
rest 120sec

Fitness
3 sets for time:
300m row
10 alternating Dumbbell Snatch
10 Ring Rows
rest 120sec

D.
Performance
3 sets for time:
500m row
10 Touch & Go Clean (75/115 – full clean)
15 Ring Rows
rest 120sec

 

Saturday 04/11/15

A. 10 minutes – Double Under technique

B.
Performance
“Kelly”
5 sets for time:
400m Run
30 Box Jumps
30 Wall Balls

Fitness
“Half Kelly”
5 sets for time:
200m Run
15 Box Jumps
15 Wall Balls

C. 10 minute Plank – every break perform 15 hollow rocks

4

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