Thursday, January 30

Hey All … Got a challenging one for you today … Big Cleans … Big Movements … Big Results … Enjoy!

GET WARMED UP

60 Lunges (30 each leg)

100m Run

30 Pushups

100m Run

30 Situps

100m Run

Mobility Circuit

PVC Shoulders & Hips

Burgener Warm-up w/pvc

 

BE SKILLED

Practice your Squat Clean

8 minutes

GROW STRONG

3 Position Clean

20 minutes

 

WORK HARD

8 Minutes of FUn

Climbing Reps … Add one each round

Burpee Kb Snatches

Sit-ups

*Burpee Kb Snatch … Position Kb between your feet, perform a burpee, on the way back up grab the Kb and perform a two handed snatch …

* Round 1 = 1 BKbS & 1 Situp

* Round 2 = 2 BKbS & 2 Situps

* Round 3 = 3 BKbS & 2 Situps … Continue in this way

Wednesday, January 29

 

Hey All … Got a little speed work for you … Let’s think explosively … Be purposefully fast … Strive to move with great form as quickly as possible … Enjoy!

GET WARMED UP

Run Warm Up

Mobility Circuit

PVC Shoulders & Hips

Burgener Warm Up w/pvc

 

BE SKILLED

Snatch Balance

10 sets of 2

:30 sec rests /set

 

EXPLODE

Plyo Push-ups

10 sets of 3

:30 sec rests /set

 

WORK HARD

AFAP

Pull-ups … 20,  16,  12,  8,  4

Kb Floor Press … 10,  8,  6,  4,  2 … each arm

kb’s @53/35#

Tuesday, January 28

 

Hey All … Got a bit of teaching & drilling to do today … Refine that Snatch … Then the FUn begins … Come on in and join the family … Enjoy!

GET WARMED UP

40 Thrusters

Mobility Circuit

PVC Shoulders & Hips

 

BE SKILLED

Burgener Warm-Up w/bar

Snatch

15 minutes of Drill & Practice

 

WORK HARD

4 rounds /1 minute of work & 30 seconds of rest

Complete all four rounds of the same movement before progressing on

 

Snatch @ Rx: 65/95# … Competition: 75/115#

Box/Sled Push … 10 yards … @ Rx: 45/95# … Competition: 95/135#

Row for calories

Score = Total the lowest scoring round of each

Monday, January 27

Hey All … Got some speed work for you today … Fire up those hamstrings, glutes and hips! … Enjoy!

GET WARMED UP

3 Rounds

20 Elastic Good Mornings

15 Situps

10 Ring Dips

Mobility Circuit

PVC Shoulders & Hips

Burgener Warm Up w/pvc

 

BE SKILLED

Power Snatch & Squat & Pause

25 reps in 5 minutes

“Purposeful Practice”

 

MOVE FAST

1/4 Squat Jumps

@25%(1RM)

6 sets of 5

 

WORK HARD

15 min of Kb FUn

Kb’s @53/35#

Tabata Kb Power Swings

Turkish Get Ups … 4 minutes continuous

Tabata Deficit Sumo DeadLift High Pulls*

*stand on two, 45 pound olympic plates and get the kb to the floor with great paleo chair form

Daily Focus: Week of: January 27 ~ 31

Hey All … Here is our “Daily Focus” for the work week … Every day ends with a conditioning session, but the majority of our time will be spent as follows … Enjoy!

MONDAY: Dynamic Effort (Speed) Posterior Chain

TUESDAY: Met~Con (Heavy)

WEDNESDAY: Dynamic Effort Anterior Chain

THURSDAY: Max Effort Posterior Chain

FRIDAY: Met~Con

“Little Lifters” … Saturday, January 25

Hey All … Got a little one that needs a bit of Saturday morning “run around” so you won’t have to chase them yourselves later??? … Get on in here … We have just the answer! … Enjoy!

GET WARMED UP

Run Warm Up

Jump Rope ~ 5 rounds /60sec work /30sec rest

Mobility

Paleo Chair Sits

 

BE SKILLED

Air Squats

PVC Squat Cleans

 

PRACTICE

1 Round of the WOD

 

WORK HARD

AMRAP 10

10 Sit-ups

10 Step-ups

10 Squats

10 Burpees

Saturday, January 25

Hey All … What do you get when you cross “Grace” and “Annie” … Come see! … Enjoy!

GET WARMED UP

Run Warm-Up

Roll Out & Pain Ball

Mobility Circuit

PVC Shoulders & Hips

Burgener Warm-Up w/pvc

 

BE SKILLED

Practice

Double Unders

Clean & Jerks

 

WORK HARD

Grace + Annie = “GRANNY” !!!

 25 Hand Release Push-ups

50 Double Unders/100 Singles

3 Clean & Jerks @135/95#

50 Situps

3 Clean & Jerks

40 Double Unders/80 Singles

3 Clean & Jerks

40 Situps

3 Clean & Jerks

30 DU/60 Singles

3 Clean & Jerks

30 Situps

3 Clean & Jerks

20 DU/40 Singles

3 Clean & Jerks

20 Situps

3 Clean & Jerks

10 DU/20 Singles

3 Clean & Jerks

10 Situps

3 Clean & Jerks

25 Hand Release Push-ups

Friday, January 24

 

Hello All … Grow your ass today … Big Squats … Many Lunges … Get Ready … Enjoy!

GET WARMED UP

3 rounds /10 each

Rx: Pull-ups, Hand Release Push-ups, Sit-ups, Squats

Competition: C2B, Dips, GHD Sit-ups, Squats

 

BE SKILLED

25 x Elastic Good Mornings

Use an elastic to provide resistance, drape it over your neck and stand on it.

GROW STRONG

Back Squat

10,8,6 ~ 5,5,5 ~ 3,3,3

20 minutes

 

WORK HARD

5 rounds /AFAP

10 Over Head Squats

10 Lunges, Alternating (5 each leg)

Rx @ 25/45#

Competition @ 45/75#

Thursday, January 23

Hey All … Still cold outside … Still smoking hot inside … Come get warm! … Enjoy!

GET WARMED UP

Turkish Get-ups

7 minutes

Mobility Circuit

PVC Shoulders & Hips

Burgener Warm-up w/pvc

 

BE SKILLED

3 Sets of Max Rep Dead Hang Pull-ups

2 min rests between sets

 

BECOME FAST

Speed Bench w/elastics

@ 50%(1RM)

10 Sets of 3 Reps

30 second rests between sets

 

WORK HARD

AMRAP 10

20 Kb Swings

10 Kb Jerks, Left hand

10 Kb Jerks, Right hand

Kb @53/35#