Friday, 29 June 2018

Warm up

10 PVC pass thru/ATW

10 GHD sit-ups

With BB only, 5 back squats, 5 snatch balances, 5 OH squats, 5 elbow rotations, 5 SLDL

With light load, 5 snatch grip deadlift, 5 snatch pulls, 5 snatch high pull

Squat Snatch

Build to a Heavy Single

Conditioning
For Time:
20 Power Snatches (95/65)
20 Barbell-Facing Burpees
20 Overhead Squats (95/65)
20 Barbell-Facing Burpees
20 Squat Snatches (95/65)

Thursday, 27 June 2018

Warm up
100 single unders
10 Spider-Man and reach each side
10 cow/cat
:30 pigeon pose each leg
10 PVC pass thru/ATW

1. Front Squat
3 Reps @ 80%
1 Rep @ 85%
3 Reps @ 80%
1 Rep @ 90%
3 Reps @ 80%
1 Rep @ 95%
Rest as needed between sets.

2. Conditioning
21-15-9:
Front Squat (135/95)
Kettlebell Swings (70/50)
400 Meter Run

3. Odd-Object Conditioning
3 x 200 Meters with (2) Kettlebells’s or Dumbbells’s:

1st 50 Meters – Left Arm Overhead, Right Arm Hang
2nd 50 Meters – Right Arm Overhead, Left Arm Hang
3rd 50 Meters – Both Front Rack
4th 50 Meters – Both Overhead
*Athlete’s choice on loading. Rest as needed between sets, with the intention
on each set being unbroken. Free to build between sets.

Wednesday, 26 June 2018

Warm up
3 sets
10 quadruped hip ext/leg
:30 forearm plank
10 side plank rotations each side
10 Jefferson curls

Back squat
6-6-5-5-4

RNT split squat
3 sets 6-8 per leg

Strict ring pull up
3 sets of 4-6 reps

Single arm cross body single leg Romanian deadlift
3 sets 6-8 per leg

Single arm KB press
3 sets 6-8 reps per arm

9:00 AMRAP
20m sled push
5 KB renegade rows
5 strict toes to bar
:20 wall facing handstand hold

Tuesday, 26 June

Warm up
12:00 EMOM
1st-5 seated box jumps (increase height each set)
2nd-8 2-arm KB hang cleans (moderate weight)
3rd-run 100m

Workout
Segmented deadlift clean
5-5-4-4-3

Partial deadlift (starting above the knee)
5-5-5-5

5 sets of
12 Russian kettlebell swings
rest :15
:30 hollow hold
rest :15
8 tall box jumps (step down)
rest :15
Run 200m
rest 1:30 

Monday, 25 June

Warm up
4 sets of
8 half kneeling bottom up KB press per arm
rest :30
12 lateral band walks
rest :30
12 forearm scapular push ups
rest :60

Strength
3 sets of each
bench press 8 reps at 75% of 1RM rest :60
duel dumbbell prone row 8 reps rest :60

3 sets of each
tempo ring row max reps using  2 seconds up from bottom and back to the bottom immediately in minute
ring plank 30-60 seconds

5 sets of
:30 wall sit
10 push ups
30 double unders
rest :60

Saturday, 23 June

Who's ready for some swimming! Meet at the pool in Abrams gym at 10:30am for some "fun" in the water.

Warm Up: (on patio area)

20 arm circles forward
20 arm circles backward
1 lap frankenstein
1 lap butt kickers
1 lap high knees
2 laps karaoke
1 lap walking lunges

#1: Swim, 10 mins for Distance
#2: Swim, 4x25m Each For Time
#3: Swim, 25m for Total Time
#4: Swim, 500m for Total Time
#5: Swim, 10x50m Each For Time

We may not do all of the workouts based on time constraints and swimming skill levels

Friday, 22 June

Warm-Up:
Coaches Choice

5:00 Skill Work on Strict Ring Muscle Up

Step 1: Hold finish position on rings
Step 2: With feet under your body, pull to chest, throw chest forward and hips back, push (or jump) up to the finish position
Step 3: Move feet forward and repeat step 2


30:00 AMPRAP

In 30 minutes:
Run 400m
Then in the remaining time AMRAP:
5 Pull-ups
10 Cleans 95/65
15 Abmat Sit-ups
Farmers Walk, 200m 106/70 (Men 2-53lb KBs/ Women 2- 35lb KBs)

Thursday, 21 June

Warm Up

3x
200 m Run
10 Air Squats
10 Kip Swings
10 PVC PT/ATW

3:00 Mins- Foam Rolling/ Accessory Work


Alt EMOM 10:00

Odd: Handstand Hold :40s
Even: Chin Over Bar Hold :40s

21-18-15-9-6 RFT
Wall Ball 20/14, 10/9
Broad Jump
Ring Push-Up

Wednesday, 20 June

Warm Up:

5:00 mins workout die   OR    Coaches Choice



Plank Hold for Max Time

8:00 EMOM 
5 Alternating Stationary Lunges With Plate Overheards 25/15
(1 Right Leg + 1 Left Leg = 1 Rep)

5 rounds for time of: 5 Deadlifts, 1x bodyweight 10 Burpee Over Bars

Tuesday, 19 June

Warm-up:

10 Kip Swings

2 laps Frankenstein
2 laps high knees
2 laps butt kickers
2 laps bear crawl
2 laps inchworms


Reps For Time:
30 Burpees


"Earn Your Tacos"

FGB Style: 5 Rounds, 1 min per station

Med Ball Cleans 20/14
Russian Kettle Bell Swings 53/35
Knees to Elbow
Air Squat
Push-Up
Rest 1 Min

Rotate immediately to the next station every 1 minute, the clock does not stop or reset between stations.

Monday, 18 June

Warm Up:

100 Single Unders,

3x
10 Air Squats
10 Push-Ups
10 Ab mat sit-ups
1 Lap Walking Lunges

Shoulder Prep

AMReps: 2:00 Double Unders


Chipper- For Time:

12 Shoulder Press, 95/53lbs
Run 400m
12 Push Press, 95/53 lbs
Run 200m
12 Push Jerks, 95/53 lbs
Run 100m

Saturday, 16 June

With a partner, double "Fat Amy"  one athlete working at a time
2RFT
50 air squats
10 burpees
40 sit-ups
10 burpess
30 alternating lunges
10 burpees
20 KBS (53/35)
10 burpees
10m bear crawl
10 burpees
20 KBS (53/35)
10 burpees
30 alternating lunges
10 burpees
40 sit-ups
10 burpees
50 air squats

Friday, 15 June

Warm up:  3:00 foam rolling, 100 single unders, 10 kipping swings, 10 GHD sit ups, 10 push ups, 5 dips, shoulder prep

Strength:
10:00 alternating EMOM
even 5 dips
odd 5 ring rows

WOD
"DT"
5RFT
12 Deadlift (155/105)
9 hang cleans (155/105)
6 shoulder to overhead (155/105)

Thursday, 14 June

Warm up:  with a barbell only 5 back squats, 5 good morning, 5 BTN push press, 5 elbow rotations, 5 Overhead squats, 5 stiff leg deadlifts

Strength:
5:00 EMOM 5 HSPU
rest 1:00
5:00 EMOM 7 TTB

WOD
For time with 15:00 time cap
2 rounds of 10 snatches (135/95), 12 bar facing burpees
2 rounds of 10 snatches (95/65), 12 bar facing burpees

Wednesday, 13 June

Warm up:  BB only 5 back squats, 5 good mornings, 5 strict press, 5 elbow rotations, 5 front squats, 5 stiff leg deadlift, 10 push ups, 10 GHD sit ups

Strength
5:00 EMOM 2 squat clean and jerk at 65% 1RM
rest 1:00
5:00 EMOM 2 squat clean and jerk at 75% 1RM

WOD
Nancy
5RFT
400m run
15 OHS (95/65)

Tuesday, 12 June

Warm up:  pigeon stretch (:40 each side), child's pose (:45), 10 cow/cat, 10 Spider-Man and reach (each side), 10 PVC pass thru, 10 kipping swings, 10 GHD sit ups

Strength
10:00 EMOM of 5 tempo air squats (2-3 seconds down, 2 seconds at bottom and stand up)
rest 1:00
5:00 EMOM 3 power snatches + 3 BTN push press (95/65)

WOD
21-15-9
Sumo deadlift high pull (95/65)
wall balls (20/14)

Monday, 11 June

Warm up:  100 single unders, shoulder prep, 10 air squats, 10 shoulder taps (each side)

Strength:  5:00 EMOM 3 back squats at 75% 1RM
5:00 EMOM 5 barbell rows (pick a moderately heavy weight)

WOD:  20:00 AMRAP of
10 shoulder to overhead (115/80)
10 KBS (53/35)
10 box jump overs (24"/20")

Saturday 02 June 18 Foundations

Sorry for the late post.


It’s the first Saturday, that means Foundations at 0830.  Then the partner WOD at 1030.  For the new athletes, remember to take care of any bathroom issues before you come, as there is no bathroom at the box.


Partner WOD

Complete as many rounds as possible in 20 mins of: 40 Double Unders Plank Hold

One partner completes double unders while the other does a plank.