July 05, 2019 Friday

Recovery Workout x3

Moderate weight cleans :30 rest then next

July Sit Up Challenge

Day 5 For the month of July, the challenge is to do 100 Sit Ups of any variation. AbMat, Flutter Kicks, Bicycle Kicks, Crunches, Russian Twists, etc...

8 min of foam rolling cool down


July 04, 2019 Thursday

Happy 4th of July! We last did this 5/22/17

July Sit Up Challenge

Day 4 For the month of July, the challenge is to do 100 Sit Ups of any variation. AbMat, Flutter Kicks, Bicycle Kicks, Crunches, Russian Twists, etc...

Modified option, find a partner & share reps. Run together


July 03, 2019 Wednesday

July Sit Up Challenge

Day 3 For the month of July, the challenge is to do 100 Sit Ups of any variation. AbMat, Flutter Kicks, Bicycle Kicks, Crunches, Russian Twists, etc...

Every 1:30 for 8 sets 2 Squat Snatches -Sets 1-4 @ moderate-heavy, building -Sets 5-8 @ heavy, across Beginners perform snatches from the hang position. Clean for those who will not be going overhead for today.

Good modified options include; -65/45# barbell -Hang Power Clean as needed -Lower box or plate height before going to step ups Today is about INTENSITY!!! Choose modified options that enable you to go hard & fast

Barbell Class - 3 Pos Clean and 2 Jerks

3 Position Power Clean: 1 From the Ground, 1 From below Knee, 1 From Above the Knee. Be ready at 7:15 with lifters, wraps, tape, etc on. INDV. Warm Up: Post to Post Lunge and Twist Side Lunges Spider Lunge Alt. RDL + Hip Opener – Half Post Distance Inch Worm Push Up Downward Dog – Half Post Distance Squat Ankle Stretch


July 02, 2019 Tuesday

HSPU - Skill Work

10 minutes of Handstand PushUp development

July Sit Up Challenge

Day 2 For the month of July, the challenge is to do 100 Sit Ups of any variation. AbMat, Flutter Kicks, Bicycle Kicks, Crunches, Russian Twists, etc...

Part 1 of 2

Substitute the row for 800m run or 1.4 miles on the Assault Bike as needed. Strict DB Presses or Floor Presses are good adjustments to HSPUs today. At the 7 min mark go directly into part 2 of the Manmakers

Part 2 of 2

Go right into this at the 7 minute mark. For today the Manmaker is a Left Row, Right Row, PushUp, Ground to Overhead. No squat for today Scale weight as needed.

The DB Half Curl Hold is not meant to be a hold, just a normal DB Half Curl. Go half way & back down


July 01, 2019 Monday

July Sit Up Challenge

Day 1 For the month of July, the challenge is to do 100 Sit Ups of any variation. AbMat, Flutter Kicks, Bicycle Kicks, Crunches, Russian Twists, etc...

Tempo - 30x1

Athletes w/ a recent 1RM use 60-70%. Everyone else us a load that feels heavy on reps 4 & 5. Remember the tempo, focus is on the tempo & body positions. An 8 week squat cycle begins today, goal is to build toward establishing a new 1RM! If not squatting today substitute it for Deadlifts at the same tempo. Rest about 2 mins between sets

Aim to keep each round at or around 3:30 Ring rows or banded pull ups are options today 15 min cap


June 30, 2019 Sunday

Last Day of the June Burpee Challenge

Day 30 CONGRATULATIONS for doing work! If you did all 30 days or just a few days, you are better for doing them than if you hadn't!


June 29, 2019 Saturday

HOTSHOT 19

June Burpee Challenge

Day 29 Either do 100 for time or accumulate 100 throughout the day. Example: 20 for breakfast, 20 for brunch, 20 for lunch, 20 for dinner, 20 before bed = 100 for the day. 100 burpees a day everyday in the month of June


June 28, 2019 Friday

Tempo - 30x1

:03 down explode up RESPECT THE TEMPO Rest as needed between sets Work up from moderate to heavy You'll have about 15 mins of working time

Barbell weight should be light enough to go UB if needed. A good modified option will be to take the reps down to something manageable, 5-7-9 is a good option today Plan for 8-10 rounds w/ some ninjas up close to the 13 round mark

June Burpee Challenge

Day 28 Either do 100 for time or accumulate 100 throughout the day. Example: 20 for breakfast, 20 for brunch, 20 for lunch, 20 for dinner, 20 before bed = 100 for the day. 100 burpees a day everyday in the month of June


June 27, 2019 Thursday

Partner WOD

P1 works while P2 rests. Partners walk the 600m together switching as needed. Assault bike today! 30 min cap

Finisher - Not For Time

Optional finisher, heel taps over KB

June Burpee Challenge

Day 27 Either do 100 for time or accumulate 100 throughout the day. Example: 20 for breakfast, 20 for brunch, 20 for lunch, 20 for dinner, 20 before bed = 100 for the day. 100 burpees a day everyday in the month of June


June 26, 2019 Wednesday

Every 1:30 for 8 sets 2 Squat Cleans Sets 1-4 work up from moderate to heavy Sets 5-8 @ heavy across They do not have to be touch & go reps but keep the consistency in the squat clean, not a power clean + front squat. If the movement is new to you then a power clean + front squat is ok

We last did this 9/12/18

Barbell Class - Snatch Holds to 85% & Front Squats

Snatch Bottom Position Holds are 5 Seconds. Have your percentage weights of your 1RM's written down on a white board prior to class. Complete Warm up and be ready at 7:15 with lifters, wraps, tape, etc on. INDV. Warm Up: Post to Post Lunge and Twist Side Lunges Spider Lunge Alt. RDL + Hip Opener – Half Post Distance Inch Worm Push Up Downward Dog – Half Post Distance Squat Ankle Stretch Class Warm Up: Burgener Warm Up