Anthony & Danielle 140915

Warm-up
Delts
Both Quads Quads/Inner Thigh
Isolated Quads - Inside/Quad/Outside
Lacrosse Ball Under Glutes

 Part I: Strength For max reps/time: 4 Minutes of Legless Rope Climbs (15′)

For max reps:
60 seconds of Strict Pull-Ups
Rest 60 seconds
30 seconds of Strict Pull-Ups
Rest 30 seconds
30 seconds of Strict Pull-Ups
Rest 30 seconds
 3 Minutes to establish max DUs

2 Minutes to establish max effort L-Sit Hold/Knee-Up
Plank

Part II: Hard Day

Row 2000 M
20 Burpees Over The Rower
20 Thrusters 95
20 Walking Lunges 95

Row 1500 M
25 Thrusters 45
25 Hang Cleans 45
25 Lunges

Ken 140915

Unbroken Warm-up

Delts

Both Quads Quads/Inner Thigh

Isolated Quads - Inside/Quad/Outside

Lacrosse Ball Under Glutes

 

Part I:  Front Squat

10 Min To Build To a Heavy 5 RM

Part II: Conditioning

12 Min EMOM:

Minute 1:  Row 7 (Cals)

Minute 2:  7 Wall Balls

Minute 3: Rest

 

Repeat Cycle for 12 Mins, Add 1 Rep Each Cycle

Ryan & Janel

Unbroken Warm-up

Delts

Both Quads Quads/Inner Thigh

Isolated Quads - Inside/Quad/Outside

Lacrosse Ball Under Glutes

Part I:  Back Squat

Every 2 minutes, for 20 minutes (10 sets):

Set 1 – 5 reps @ 65%  165/65

Set 2 – 3 reps @ 75% 190/75

Set 3 – 1 reps @ 85% 215/85

Set 4 – 5 rep @ 75% 190/75

Set 5 – 3 rep @ 85% 215/85

Set 6 – 1 rep @ 90% 225/90

Set 7 – 1 rep @ 95% 240/95

Set 8 – 1 rep @ 100% 240/95

Set 9 – 1 rep @ 100% 240/95

Set 10 – MAX UNBROKEN REPS @ 90%

Part II: Comp Day

2 Min Shuttle Burpee Relay

Rest 1 Min

4 Rounds For Time:

15 DUs/30 DUs 

10 Swings 53/35

10 Box Jumps

Rest 30"

Anthony & Danielle 140912

Part I: Conditioning

For Time
75 Sandbag

Run 1 Lap w/ Object

25 burpees AFAP/Deadlift (95)

-

Run 1 Lap

30 Sandbag Squats
&
Squat Clean and Toss (30)/

25 Power Snatches (45)

Run 1 Lap

25 burpees AFAP/Deadlift 95

Run 1 Lap w/ Object

1:00 Minute Max Rest Between Movements

Ryan & Janel 140912

Extended Warm-Up

Every 2 minutes, for 12 minutes (6 sets):

Front Squat

Set 1 – 2 reps @ 65%  135/40

Set 2 – 2 reps @ 70% 145/45

Set 3 – 2 reps @ 75% 155/50

Set 4 – 1 rep @ 80% 165/55

Set 5 – 1 rep @ 85% 175/55

Set 6 – 1 rep @ 90% 185/60

Part I - Strength

9 Every 90" On the 90"
1 Front Squat 185/60

Part II: Conditioning

For Time

30/15 Push-Ups

Run 1 Lap

30 KBS (American)

Run 1 Lap

30/15 Push-ups

Run 1 Lap

30 Heavy Russian Swings

30 Burpees

Run 1 Lap

Sunday CFS OLY 140914

Extended Warm-Up

Every 2 minutes, for 12 minutes (6 sets):

Front Squat

Set 1 – 2 reps @ 65%

Set 2 – 2 reps @ 70%

Set 3 – 2 reps @ 75%

Set 4 – 1 rep @ 80%

Set 5 – 1 rep @ 85%

Set 6 – 1 rep @ 90%

I know we front squatted on Saturday but this is truly just a warm-up.  

I borrowed it from Invictus.  

I felt fired up and little to no fatigue afterwards.  

Athletes goal is to take a deep breath, hold it in, and not cave in at our end range of motion.

Part I (Approximately 12 Minutes)

4 x 2 Double Pause Front Squats,

Building in Weight, Doesn't Necessarily Have to Be Heavy

Bar is squat cleaned off the ground.

After cleaning the bar off the ground the athlete will perform 2 consecutive pause front squats

Pause 3 seconds in the hole and 3 seconds halfway up.

I really like this one.  

It teaches athletes two things.  

#1 to stay tight in the receiving position.  

2# to be cognizant of their posture as they continue the lift/stand up.  

I'm hoping to eliminate those rounded spines.

Part II (Approximately 15 Minutes)

Build to a challenging squat clean.

Intermediate:  Build to a challenge squat clean.

Vets:  Start at 60% every 90 seconds add 5% if successfully completed last lift.

This gives vets two attempts at a PR.

I want to have an open gym feel at the end of class.

Tim 140911

Part I:  
Perform Strict C2B Every15"O15" For As Long As Possible


Part II: Sand Storm

With 75 Sandbag
1:00 Minute Max Rest Between Movements

Run 1 Lap w/ Sandbag 

25 burpees AFAP 

-

Run 1 Lap

30 Sandbag Squats
&
**Mystery Obstacle**

Run 1 Lap

25 burpees AFAP

Run 1 Lap w/ Sandbag