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
Friday, February 28, 2014
Thursday, February 27, 2014
Tim 140227
PART I: Midline Stability
7 to 1
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
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
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
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
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
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
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)
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
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
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
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
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
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
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
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
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)
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 |
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
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
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
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
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
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.
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
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! |
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
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
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
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
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
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
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