Fitness Class

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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