April 12, 2017 Wednesday

L2-95/75 L3-75/55


April 11, 2017 Tuesday

Warm Up

300m row 10 each: Ring pull ups Push up to down dog Runners lunge w/sunrise Wall facing squat Wall slides Scapular pull up Banded pull aparts - overhand and underhand, keep elbows "glued" to ribcage Banded Passthrus - same as PVC passthrus but with a band :-)

Scaling options for those not doing weighted pull-ups yet: Elevated ring rows Banded pullups, strict w/ decreasing assistance each set

Starting at the 1:00 minute mark, you will do 5 burpees every minute on the minute until you complete 2000M...and you'll like it too!! :-)

Begin shortly after finishing your row. We will not be recording time for this one. Work on core control and limit momentum doing the work.


April 10, 2017 Monday

Warm Up

200m run 20m each: Butt kickers Frankensteins Carioca X 2 Front lunge w/reach Prisoner duck walk 10 reps each: Push up to down dog Spidermans Wall facing squats Core: Around the world plank hold (30s each position) Barbell: 5 x Curtis Ps (power clean+front rack lunge x 2 + push press)

L2-75/55 L3-65/45


April 08, 2017 Saturday

Part 1

Partner up! One person works at a time.

Part 2

Partner up again! One person will plank while the other is rowing. When the planker drops, the rower must stop and switch.

Part 3

Total time of the entire session is 45 minutes including the burpees and the rower. With the time remaining after the row, one person will run 400M while the other is doing 5/10/15. When the runner returns, partners will switch. Good times will be had by all!


April 07, 2017 Friday

Warm Up

300m row 10 each: Ring pull ups push up to down dog scorpions single leg toe touch PVC pass throughs Barbell: 5 x Jefferson curls 3 rounds: 5 x RDL 5 x high pull 5 x bent over row

Move all the weight!!

No knee pushups. We will be using bars setup on the squat racks for modification. Scaling for rope climbs: 8 floor to standing pulls (and "climb" back down) starting from a lying position.


April 06, 2017 Thursday

Warm Up

200m run 20m each: butt kickers Frankensteins carioca x 2 front lunge w/twist broad jump 10 each: Ring pull ups push up w/rotation runners lunge single leg toe touch PVC pass throughs PVC OHS Barbell: 5 x Jefferson curls 3 rounds: 5 x RDL 5 x squat clean 5 x OHS

Modify weights as needed. Wear flannel for bonus points:-)


April 05, 2017 Wednesday

Warm Up

500m row 10 each: Walk out w/push up Runners lunge w/sunrise Hanging knee raise Banded pull aparts - overhand and underhand PVC pass throughs PVC OHS Barbell: 5 x Hang power clean + Front squat + power clean + Strict press

Bar will be taken from rack. No dip or hip movement.

L2: 115/75 L3: 95/55 Scaling for T2B: hanging knee raises


April 04, 2017 Tuesday

Warm Up

200m run Carioca x 2 High knee skips Backwards skip w/rotation Front lunge w/reach Lateral Lunge ---then--- 10 each: Ring row Push up to down dog Runners lunge w/sunrise Wall facing squat Wall slides Scapular pull up

If you cannot do a strict pullup we will determine the least amount of assistance necessary to get your chin over the bar using bands. No kipping allowed.

L2-Ring pullups L3-TRX rows


April 03, 2017 Monday

Warm Up

Mobility: Couch stretch - 20s each leg x 2 Glute Bridges x 10 Scorpions x 10 3 rounds: 10 Ball slams - 20/10 10 Goblet squats w/slam ball 10 OH walking lunges Core: Side plank 30s each side x 2 Barbell: 5 x Power Snatch + Back Squat + Snatch Balance + OHS

We are looking for below parallel with quality form

L2: 115/75, 53/35 L3: 95/55, 44/26


April 01, 2017 Saturday

Mandela

NOT a partner workout. Git 'er dun!!


March 31, 2017 Friday

Warm Up

200m run 20m each: high knee skip backwards skip w/hip rotation butt kickers broad jumps Inside: 10 each Ring rows Push up w/rotation V ups Spidermans/runner's lunge Squat jumps Walking lunges Core: 30s each X 2 Hollow Rocks Supermans Barbell: 3 rounds 5 Push Press 5 Front squats


March 30, 2017 Thursday

Warm Up

200m run 20m each: Butt kickers Frankensteins Carioca x @ Front lunge w/reach Lateral lunge Inside: 10 each Push up to down dog Spiderman/Runner's lunge Ring Rows Wall facing squats Barbell: 5 x Jefferson curls 5 x Bear complex (Power clean + front squat + push press + back squat + BTN push press)