Friday, February 28, 2014

Janel 140228 "Leg Day"

PART I:  Warmup

2 Rounds L&R with a dumbell:

3 Single Leg Deadlifts to Opposite Leg +
3 Strict Press +
3 Windmill

PART II:  Push Press:


1 x 5 @ 60 37
1 x 5 @ 70 42
1 x 4 @ 75 45
1 x 3  @ 80 47

In Between Sets Aim For 30 Second Hollow Rock Hold


PART II:  "Leg Day"

3 Rounds For Time


40 OH Walking Lunges

20 Front Squats
10 Back Extensions

Thursday, February 27, 2014

Tim 140227

PART I:  Midline Stability

7 to 1
Strict Pull-ups; and,
Strict TTB

Everytime you come off the bar during a set perform 10 Superman Rocks

PART II:  Shoulder Stability & Core

 95#  3 Min Strict Press & Hold
If the bar drops before time expires perform GHD Sit-ups for the remainder of time

Rest 3 Min & Repeat

2 Scores Max Hold & Total Reps

PART III:  DU Showdown

3 Individually Timed Rounds

60 DUs
90 Seconds Rest In Between Rounds

3 Scores/Times

Anthony & Danielle 140227

PART I:  Warmup

"Single, Double, Red Band, No Band"
10 Minute EMOM
Even: 30 Secs SU
Odd: 30 Secs, 5 DUs, Pause


PART II:  12 Minute EMOM

Kipping Pull-ups/C2B Pull-ups
Heavy Wall Balls


PART III: Conditioning

A.D. & Burpees...(Ask Tim haha)

Wednesday, February 26, 2014

Janel 140226

PART I:  "7s" 10 Min EMOM

Odd:  7 Strict Pull-ups
Even:  7 Strict Push-ups


PART II:  Conditioning

{5 Min AMRAP
300 m Row/10 Cals A.D.
10 Burpees
20 Situps
40 Singles}

Rest 3 Min

Fit Camp 140226

PART I:  "7s" 10 Min EMOM

Odd:  7 Strict Pull-ups
Even:  7 Strict Push-ups


PART II

{5 Min AMRAP
300 m Row/10 Cals A.D.
10 Burpees
20 Situps
40 Singles}

Rest 3 Min

Repeat {} 2x

Tuesday, February 25, 2014

Tim 140225

PART I Back Squat

1 x 8 160

1 x 8 170
1 x 6 195
1 x 6 210

*In between sets perform 5 Perfect L-Sit Pull-ups

PART II --

PART III Conditioning

Air Dyne Kalsu :)


EMOM
5 Burpees
ME AirDyne Cals

Workout ends at 100 Cals

Anthony & Danielle 140225

PART I Back Squat

1 x 8 160/95

1 x 8 170/100
1 x 6 195/115
1 x 6 210/125

*In between sets hit the mobility tree for 1 minute.

PART II OHS

3 x 3 100/65

PART III Conditioning

5 Rounds

0:30 KBS

0:30 Double Unders

Rest 1 Minute

Saturday, February 22, 2014

Ryan O. 140222

PART I :  Strength

10 Min AMRAP NFT
5 - 7 OHS
7- 10 Stand Dips, With Dumbell


PART II:  Endurance

6 Min AMRAP
3 Burpees
Sandbag Sprint 
5 Sandbag Squats
Sandbag Sprint

Rest 5 Min

2 Rounds
25 Cals A.D.
1 Rope Climb
10 Ruck Thrusters (30)

Tim 140222

PART I 10 Min AMRAP Strength

3 Squats  (185)
4 Deadlifts (165)
5 Bench  (135)


PART II 2 Rounds Conditioning

30 Cals A.D.
Rest 1:1
30 Barbell Thrusters
Rest 1:1
10 Perfect Burpees

Friday, February 21, 2014

Janel 140221

PART I

Pull-ups
Controlled Negatives and Bench Dips
GHD Back Extensions


PART II Conditioning

For Total Time:  Split Jackie

2 Rounds

A. D. 25 Cals, 25 Wall Balls, 10 Box Jumps

Must Rest 1:1


PART III

6-5-4-3
Wheel Roll-outs
Knee Tucks

Thursday, February 20, 2014

PART I 20 Min Clock

Pistols
Upright Rowing
Slow Controlled Eccentric Presses

PART II
Row 15 Cal
15 Wall Balls

Rest 1:1

Anthony & Danielle 140220

PART I:  15 Min AMRAP NFT
5-7 x Overhead Squats (75, 85, 95.../45, 55, 65)
Rest 60 sec
5-7 x Ring Dips/Stand Dips
Rest 60 sec

PART II:  5 Individually Time Rounds
You Go I Go
Thrusters 75/45
10,9,8,7…1
Box Jumps – Jump Up Step Down.
10…9,8,….1
A.D. Cals
15,14,13,12,10

Tuesday, February 18, 2014

Tim 140218

PART I: Warm-up & Mobility

2:30 Air Dyne

6:00 Min Mobility Tree


2 Rounds
10 DUs (Efficiency!)
10 Push-ups
10 Pass Thrus PVC
10 DUs
PVC OHS

Barbell Strict Press


PART II - Skills

Pistol Lunge Progression

Pistol Practice 3 x 3 R& L

PART III:  Strength

1 x 10 @ 60 

1 x 8 @ 65
1 x 8 @ 70 
1 x 8 @ 75

Choose 1


3 x 8 Single Arm Bench Press R&L
3 x 8 Single Arm Shoulder Press R&L


PART IV:  Conditioning



Annie Meets Cindy Ladder 10 Min AMRAP
10 double-unders
10 sit-ups
1 x Cindy
20 double-unders
20 sit-ups
1 x Cindy
30 double-unders
30 sit-ups
1 x Cindy
40 double-unders
40 sit-ups
1 x Cindy
50 double-unders
50 sit-ups

Monday, February 17, 2014

G 140216-17

140216

PART I

5X5 FS @ 185, 195, 205, 215, 225 (Got 3 here)

Bench Press
1 x 8 @ 65 170
1 x 8 @ 70 185
1 x 6 @ 80 215
1 x 6 @ 85 225

140217

Part I

Pause Back Squat
185, 205, 225, 235

C2B Strict Pull-ups
5 x 7

PART II

Build To a Heavy of the Following Complex

Snatch Deadlift - Hang Squat Snatch - Squat Snatch
75, 95, 115, 125, 135, 145, 155, 165

Squat Snatch 
165, 175 (Fail)

PART III
15 Min Clock
4 X 6 Deficit HSPU (45+15's)
20 DUs In Between Sets


Sunday, February 16, 2014

Anthony & Danielle 140216

PART I:  New Skills Warm-up & Mobility

2:30 Air Dyne

A:  3 Rounds
10 DUs (Efficiency!)
10 Push-ups
10 Beat Swings
10 DUs
PVC, 15, 33 OHS
Ring Support

D:  3 Rounds
5, 5 DUs 
5 Push-ups
5 Kipping Pull-ups
5, 5 DUs
PVC, 15, 33 OHS
5 K2E

M.O.B. Tree


PART II:  Perfect Squat Clean


PART III:  Strongbad

5-4-3-2-1

Squat Clean 145/55-60
Hand Stand Push-up

Rest 6 Minutes

Thruster 95/50-55
C2B Weighted Pull-up


If Time...

Rope Climb

Tim 140216

28 Min EMOM
12 Cals Air Dyne
2 Rope Climbs
5 Bench Press 140
8 Tire Flips
1 Rope Pull  2x45s, 3x45s
40 Sec Ring Support
Sled Drag 3x45s

Saturday, February 15, 2014

G 140215

PART I:  Back Squat

1 x 8  @ 65% 205
1 x 8  @ 70% 220
1 x 6  @ 80% 250 
1 x 6  @ 85% 265

PART II:  12 Min AMRAP NFT

5 - 7 KB OHS L&R
5 - 7 One-Arm Push-ups

PART III:  5 Rounds For Time

20 Cal Air Dyne
10 Alt. DB Snatch (80)

Rest 2 Min Between Rounds

PART IV:  DU Practice

G 140213

PART I:  Back Squat

1 x 10  @ 60% 190
1 x 8  @ 70% 220
1 x 8  @ 75% 235 
1 x 8  @ 80% 255

In Between Sets 5 - 7 KB Single Arm Press

PART II:  Complete The Following Tasks

10.....9,8,.....1 Alt. DB Snatches 
35.....30,25.....5 Jumping Lunges
15,14,13,12,11,10,9,8,7 Cals Air Dyne

PART III:  10 Min EMOM 

2 Strict Muscle-ups
Then,
10 Strict Muscleups for Time

Friday, February 14, 2014

Tim 140214

PART I:  Shoulder Maintenance & Mobility

Band Tree


3 x 7 Eccentric Strict Press (Ballpark 75)


Power Clean Warm-Up (Target Weight 115#)


3 x 40 "Perfect" Ring Supports



PART II:  Conditioning Valentine's Day Massacre


For Time*:

20 Burpees
20 Power Cleans 115
20 Burpees 

*EMOM  5 Wall Balls (20)


Janel 140214

PART I:  10 Minute Build to a Challenging Push Press


PART II:  Conditioning

WOD #1

1. Air Dyne (Cals)
2. Push Press

WOD#2
1. Row (Cals)
2. Push-ups

Perform exercise 1 for the first 2 minutes (0:20 Work/0:10 Rest).
@ 2:05. Start exercise 2 (0:40) continue to 2:45.
Repeat WOD once more at minute 3 for a total of 6 minutes.
Rest 2 minutes between WODS.

WOD#3
Shuttle Cone Sprints
Burpees 

Perform each exercise for 1 minute (0:40 Work/0:20 Rest).
Alternate exercises.

Thursday, February 13, 2014

Anthony & Danielle 140213


PART I:   Uni-lateral Training

30 Min AMRAP NFT

7-8 Bulgarian Barbell Split Squat R&L
7-8 Single Arm Kettlebell Press R&L
7-8 Single Leg Barbell Deadlift R&L
7-8 Single Arm Dumbell Row R&L

PART II:  Conditioning

Air Dyne (Work/Rest)
0:10/0:50
0:20/0:40
0:30/0:30
0:40/0:20
0:50/0:10

30 Bench Press 115/45

Then Work Through Ladder Backwards
Finish With 15 Bench Press


G 140212

Bell City Partner Throwdown 2/8/2014
PART I:
5 x 5 Deficit (45+Thick 15#) Strict HSPU

PART II:
Bench Press/Pull-ups
1 x 10 @ 60% 185/Unassisted
1 x 8 @ 70% 195/17.5#KB
1 x 8 @ 75% 205/30#KB
1 x 8 @ 80% 205/30#KB

PART III:
DU Practice

Janel 140212


PART I: Strength - 20 Minute Running Clock

Deadlift:
1 x 5 Bar
2 x 3 @ 65
2 x 3 @ 95
2 x 3 @105

In Between Sets of Deadlifts
15 - 30 Sec Hollowrock Hold
5 Beat Swings


PART II:  Conditioning

5 Rounds For Time:
15 Wallballs (10#)
75 Single Unders

Wednesday, February 12, 2014

Fit Camp 140212


Part I:  Conditioning


WOD #1

1. Air Dyne (Cals)
2. Push Press

WOD#2
1. Row (Cals)
2. Push-ups


Perform exercise 1 for the first 2 minutes (0:20 Work/0:10 Rest).
@ 2:05. Start exercise 2 (0:40) continue to 2:45.


Repeat WOD once more at minute 3 for a total of 6 minutes.

Rest 2 minutes between WODS


WOD#3
Shuttle Cone Sprints
Burpees 

Perform each exercise for 1 minute (0:40 Work/0:20 Rest).
Alternate excercises.


Part II:  Core
4 Rounds NFT:
10 GHD Situps
30 Sec Hollowrock Hold



Tuesday, February 11, 2014

Tim 140211

Part I:  For Muscular Endurance & Repetition Strength


Stick to tempo to develop muscular firing strength.

3 x 5 reps of chest to bar chin-up with a six second negative

2 x max-rep pull-up with five-second negative

1 x chin-up max hold 30 seconds or more.

In between sets build to a challenging Single Leg Bulgarian Split Squat


Part II: Front Squats

5 Rounds For Calories:


Buy-In:  

5 Heavy Front Squats (155)

Then, within 10 Seconds:
30 Sec All Out Air Dyne

1 Min Rest Between Rounds

Anthony 140211

PART I:  For Muscular Endurance & Repetition Strength

Stick to tempo to develop muscular firing strength.

3 x 5 reps of chest to bar chin-up with a six second negative

2 x max-rep pull-up with five-second negative

2 x chin-up max hold 30 seconds or more.

In Between Sets:  GHD Back Extensions & Warm Up Push Press


PART II:  Conditioning

3 Rounds For Score

1/2 Tabata Air Dyne (Cals)
40 Sec Max Push Press 85

Rest 1 Min Between Rounds

Sunday, February 9, 2014

Anthony & Danielle

Anthony Throwback
PART I:  Heavy Front Rack Loading 


PART II: Shoulder Strength

Push Press:
1 x 5 @ 60% 80/50 
1 x 5 @ 70% 95/60
1 x 4 @ 75% 105/65 
1 x 3  @ 80 % 105/65


Split Jerks: 
3 x 3 


PART III:  Conditioning

40/30 DU
3 rounds
{10 Deadlifts (135/85)
10 Abmatt Situps
10 Wall Balls (20/12)}

40/30 DU
2 Rounds {}


40/30 DU
1 Round {}


Janel 140209

Surprisingly, I've Never Seen This Before!
PART I: Shoulder Strength & Core Work

Push Press:
1 x 5 @ 60 35
1 x 5 @ 70 40
1 x 4 @ 75 42
1 x 3  @ 80 45

In Between Sets of Push Press
3 x 10 GHD Sit-ups
2 x 10 GHD Back Extensions

PART II:  Conditioning

50 Single Unders
3 Rounds
{5 Pushups
5 Pull-ups
15 Barbell Squats (15#)}

50 Single Unders
2 Rounds {}

50 Single Unders
1 Round {}

Ryan 140209

PART 1:  Warm-up

Bear Complex:
Clean
Front Squat
Push Press
Back Squat
Behind the Neck Press


PART II:  Pulling Strength


For Muscular Endurance & Repetition Strength

1.  Wide-grip (12" Outside Shoulders) pull-up MAX REPs (Aim for 15)
& 1 Set of Bear Complex

2.  Medium-grip (Just Outside Shoulders) pull-up MAX REPS (Aim for 15)
& 1 Set of Bear Complex

3.  Medium-grip chin-up (Palms Facing) MAX REPS (Aim for 15)
& 1 Set of Bear Complex

4.  Narrow-grip chin-up (Inside Shoulders) MAX REPS (Aim for 15)
& 1 Set of Bear Complex


PART III:  Workout

For Time:

200M Bear Crawl (under benches)
15 Jump Squats (Bar/Ruck/Sandbag)
12 Dips + Push-ups
9 Ruck Burpees

200 M Bear Crawl
12 Jump Squats
9 Dips & Push-ups
6 Ruck Burpees

200 M Bear Crawl
9 Jump Squats
6 Dips & Burpees
3 Ruck Burpees

Friday, February 7, 2014

Ryan & Janel 140207


PART I:  Day 2 of our Pulling Program

Stick to tempo to develop muscular firing strength.

3 x 5 reps of chest to bar chin-up with a six second negative

2 x max-rep pull-up with five-second negative

2 x chin-up max hold 30 seconds or more.

In between sets build to a challenging squat clean (max 2 reps) 


PART II:  Strength & Conditioning!

Complete 50 Burpees over the bar

5 Power Cleans (@75% of PART I or 115/45), then burpees over the bar for the remainder of the minute
5 Front Squats, then burpees over the bar for the remainder of the minute
5 Back Squats, then burpees in front of the bar for the remainder of the minute




Tim 140206

PART I:  Modified Gymnastic Warmup


PART II:  12 Minutes Build to a Challenging
1.) High Hang Squat Clean
2.) Hang Squat Clean (Just Below Knee)


PART III:  Conditioning 

Fight Gone Bad (Light)

3 Rounds of the Following 1 Min AMRAPs
Row (cal)
Box Jump (24)
Wall Ball (20)

Rest 1 Minute Between Rounds

Thursday, February 6, 2014

Anthony & Danielle 140206

Pitbull!

PART I:  

Rubber Band (Push-ups & Squats)
Red Band - Pass Thrus, Around The Worlds
Lax Ball Pec Minor, Partner Shoulder Stretch, Tricep Stretch


PART II:  Bench Press/Pull-ups

5 x 80% 140/55
 Wide-grip (12" Outside Shoulders) pull-up MAX REPs (Aim for 15)
Rest 60 Sec, Then Set of 5 Challenging Front Squats , Rest 60 Sec

3 x 85% 150/60
Medium-grip (Just Outside Shoulders) pull-up MAX REPS (Aim for 15)

3 x 90% 155/65
Medium-grip chin-up (Palms Facing) MAX REPS (Aim for 15)

3 x 95% 160/67
Narrow-grip chin-up (Inside Shoulders) MAX REPS (Aim for 15)

3 x 95% 165/70


PART III:

2 X 500M AFAP