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Accessory / Activation / Opener:

MB Clean Clinic

Strength / Skill:

N/A

Work Capacity:   

0-5 min AMRAP Row for Calories
6-10 min EMOM 12 Unbroken Med Ball Cleans (20/14)
11-15 min EMOM 12 MB Sit-ups (20/14)
16-20 min EMOM 3-5 Pull ups + Max Effort Plank
21-25 min EMOM 12 Wallballs (20/14)
26-30 min For Time: Calories rowed in the first 5 minutes of the workout**

Note: Scale up to Chest to Bar Pull up or Bar Muscle ups for the Pull up EMOM if 3-5 Pull ups are too easy.

**For the last 5 minutes of the workout, you will row the number of calories completed during the first 5 minutes. If you cannot complete the same number of calories in 5 minutes you will complete a 1:1 penalty of burpees.

Example: You row 86 calories in the first 5 minutes, but complete 56 calories in the last 5 minutes. Your penality will be 30 burpees to complete at the end of the workout.

Finisher / Core / Accessory:

N/A

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Accessory / Activation / Opener:

Three super sets of:

A. Supinated-Grip Barbell Rows x 6 reps (build to a medium weight – pull the barbell with strict control to your belly button and look for engagement in you lower lats)

B. Ring push-ups in External Torque  x 5 reps

Strength / Skill:

Roughly alternating EMOM for 6 min:
A. Wide-Grip Supinated Strict Pull-ups.
You can do them to the chest, or regular. The point is choose a way that allows you to get 5 reps max.
If you can do more than 5 reps, add weight.
This is ET so arch, use the lumbar spine and rectus abdominis (6-pack).
ET means powerbased,
so those should be fast and powerful.

B. Dips with weight – max weight for 5 reps.
Again that means you cannot do 6 reps at that weight. Do not use rings, use the matador or a fixed station like boxes. Normally a press is internal torque, but here I want external torque. I want you to default to the lateral head of your triceps. Use the Rectus Abdominis and lumbar spine, trying to stay straight on the way up.
Again the point here is to go heavy. That 5th rep should be hard as hell

Work Capacity:   

Box Squats (with bands if you can) up to a heavy triple
Key points are:
• Set up the box to above parallel.
• On the way down keep those external obliques engaged hard.
• DO NOT SLAM YOUR BUTT ON THE BOX
• Once you reach the bottom of the squat, rock back slightly while maintaining tension in those external obliques.
• Explode up. This is the crucial part and the whole point of the exercise. If you do this right, the weight will fly up in a very tight, compact movement. If it feels slow or the weight is taking you forward, you did not load the obliques properly.
• A medium stance is good on this, narrow if you prefer.
• Do these barefoot

Finisher / Core / Accessory:

Strongman Complex
5 sets of:
1 Power Clean + 1 Push Press + 5/leg Overhead Lunges

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Accessory / Activation / Opener:

2 sets of 5 reps of the Inner Hamstring Opener (Hinge)

Strength / Skill:

Stiff-leg Deadlift
Max reps for 2 sets with minute break in between.
You are shooting for a weight that allows you to go for at least 60 sec.

This should be done with weights only AFTER you are efficient at hinging.

If you are not, keep working on the Opener.

Once you know how to hinge, work your way up to some weight for a max reps for 60 sec for 2 sets.

Keep the weight light, around 25% of your max deadlift. I am currently doing those with 45kgs and am sore for the next 2 days.

Into:
Deadlift singles E2MOM at 60/75/90%

Work Capacity:   

AMRAP 12 minutes:

3 Strict Pull-ups
5 Deadlifts (100/70kg)
7 Push-ups
9 Wallballs (20/14lbs)

Finisher / Core / Accessory:

Prone banded-leg-curls x 100 reps (light and fast)

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Accessory / Activation / Opener:

Three super-sets of:

DB Tate Press x 6 reps

KB Floor Press x 6 reps
(lat engagement plus internal torque on the push nad build to a heavy weight without breaking form)

Strength / Skill:

Bench Press 3/3/3/3/3
2 minute rest periods

Work Capacity:   

5 Rounds For Time:

10 Double-dip Burpees
20 Sit-ups

Finisher / Core / Accessory:

Banded face pulls x 100 reps (light and fast)

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Accessory / Activation / Opener:

2 sets of Squat-mornings 2×5 immediately followed by 5 reps of super-strict back squats (no butt-wink).
No more than 20/15kg

Strength / Skill:

Front Squat

70% of T1RM x 3
80% of T1RM x 3
90% of T1RM x Max reps
95% of T1RM x 1
T1RM x Max reps

[20-min cap]

Work Capacity:   

Partner WOD:

EMOM 15 min 5 stations, 1 minute per station:

Row (cal)
KB Swings (24/16kg)
T2B/K2E
Bike (cal)
Double-unders

Partner A works for 30 seconds then switches with Partner B. One partner working at a time. Absolutely murder yourself in that 30 seconds, with good form of course.

Pairs can start at different stations.

NB: Set the clock to 30 intervals of 30 seconds with 10-second breaks to accommodate the change-overs.

Set up the stations in order and rotate clockwise

Finisher / Core / Accessory:

Banded-good-mornings x 100 reps (light and fast)

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Morning: Weightlifting Club


Evening: Olympic Weightlifting Fundamentals

*Barbell cycling beginning with

(a) Burgener Warm-up and

(b) Skills transfer exercises then

(c) Burgener barbell cycling

1. 2 position cleans: hang x 1, floor x 1, +1 jerk: 5 sets at 80%-85% based on feel.  No misses.
2. Front squat+sotts press: 1+3 reps.  5 sets.  You select the weight.
3. Good mornings: 3 x 6 reps.  Medium weight.

 

 

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Accessory / Activation / Opener:

Three super-sets of:

Landmine Rows x 6 reps
(look for engagement in your lower lats and build to a heavy weight where you still have the full range of motion with control)

KB Z-Press x 6 reps
(lat engagement plus internal torque on the push nad build to a heavy weight without breaking form)

Strength / Skill:

Wall-walk and Handstand Clinic

Work Capacity:   

In 6 Minutes:

Run 0.5 miles
AMRAP Wall-walks in the remaining time

Finisher / Core / Accessory:

Rear-delt band pull-aparts x 100  reps (light and fast)

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Accessory / Activation / Opener:

2 sets of Squat-mornings 2×5 immediately followed by 5 reps of super-strict back squats (no butt-wink).
No more than 20/15kg

Strength / Skill:

Back Squat

70% of T1RM x 3
80% of T1RM x 3
90% of T1RM x Max reps
95% of T1RM x 1
T1RM x Max reps

[20-min cap]

Work Capacity:   

For time:

3 rounds

500m Row
12 Burpees
21 Box-jumps

Finisher / Core / Accessory:

Double-leg kick-backs x 50-100 reps

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Accessory / Activation / Opener:

Vertical Jump test:                         

(A) From static position i.e. thighs parallel to floor

(B) Depth jump from 20″ box

(C) Max height vertical jump

All measured as difference to max reach.

Strength / Skill:

N/A

Work Capacity:   

For time:
1 mile Run
21 Thrusters (95/63)
800 m Run
15 Thrusters (95/63)
400 m Run
9 Thrusters (95/63)
9 Pull ups
400 m Run
15 Pull ups
800 m Run
21 Pull ups
1 mile Run

If you cannot run then row

Finisher / Core / Accessory:

N/A

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Accessory / Activation / Opener:

Three super-sets of:
Landmine Rows x 6 reps
(look for engagement in you lower lats)
KB Floor Press
(lat engagement and internal torque on the push)

Strength / Skill:

Roughly alternating EMOM for 6 min:
A. Wide-Grip Supinated Strict Pull-ups.
You can do them to the chest, or regular. The point is choose a way that allows you to get 5 reps max.
If you can do more than 5 reps, add weight.
This is ET so arch, use the lumbar spine and rectus abdominis (6-pack).
ET means powerbased,
so those should be fast and powerful.

B. Barbell Z Press – max weight for 5 reps.
Again that means you cannot do 6 reps at that weight.
Again the point here is to go heavy. That 5th rep should be hard as hell

Work Capacity:   

A. 2 sets of 6 reps of the RDL

B. Stiff-leg Deadlift
Max reps for 2 sets with minute break in between.
You are shooting for a weight that allows you to go for at least 60 sec. This should be done with weights only AFTER you are efficient at hinging. If you are
not, keep working on the Opener. Once you know how to hinge, work your way up to some weight for a max reps for 60 sec for 2 sets. Keep the weight light,
around 25% of your max deadlift. I am currently doing those with 45kgs and am sore for the next 2 days.

Finisher / Core / Accessory:

A. Row 500m as fast as possible then rest 3 min followed by:
B. Row 200m as fast as possible E2MOM until you experience a >10% increase in the duration of the sprint.

Record how many rounds before the decline occurred.

Please do not pace ANYTHING in this workout…if you are still going beyond 8 rounds then it is quite likely that you are a pussy.