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Activation / Opener:

(A) External Obliques Opener
1 min on, 1 min off for 2 rounds

(B) Squat-Morning Back Squats
1 min on, 1 min off for 2 rounds
(Slight change here…from the bottom drive up as if you were performing an Anderson Squat)

Strength / Skill:

Back Squat

Ladies

*E3MOM for 21 minutes you will give me 3-5 reps of Barbell Back Squats starting with roughly 55-60% of 1RM;
*Do no more than 5 reps so each time you hit that number you have to increase weight in the next round by about 5kg;
*If you get less than 3 reps that is fine…I now want you to stay at the same weight for the remaining sets until 7 sets are completed.

Gentlemen

Build up and rest as needed to
T1RM x Max reps. The goal this week and the next is to hit 5 reps or more.

[21-min cap]

Work Capacity:

Partner WOD for time:

60 Box Jumps (30/20″)
60 KB Swings (24/16kg)
60 K2E
60 Wallballs (20/14lbs)
60 Burpees

Finisher / Core / Accessory

400m MB carry AHAP breathing through the nose and keeping the external obliques engaged all the way…bear hug on the ball

The alternative to is to tackle the 200m Ab Row

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Activation / Opener:

MB Clean and Wall Walk Mechanics

Strength / Skill:

N/A

Work Capacity:

0-12 minutes:
Minute 1: Row for Calories
Minute 2: Med Ball Russian Twists (20/14lb)
Minute 3: Rest

13-24 minutes:
Minute 1: Row for Calories
Minute 2: Med Ball Cleans (20/14lb)
Minute 3: Rest

25-36 minutes:
Minute 1: Row for Calories
Minute 2: Wall Walks
Minute 3: Rest

Finisher / Core / Accessory

N/A

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Activation / Opener:

(A) External Obliques Opener
1 min on, 1 min off for 2 rounds

(B) External Obliques Opener (Leg Raise Variation)…it is quite likely that only 1-3 reps are possible here if it is done correctly…the point is to keep that kettlebell pushed up as high as possible…as soon as it dips (i.e. loss of tension), you have reached your end-range.

Strength / Skill:

TAO
Anderson Squats & Box Jump

We are going for around 5 rounds of 5 reps on the Squats looking for explosive power. After each set of squats you will perform 5 Box Jumps to at least 30/24″

Focus points are:
● This exercise will allow us to train the squat pattern (think jumping).
● The bar should be set up in a way that, at the beginning of the lift, your hips are above parallel.Here
is the demo vid:https://youtu.be/55WKyyQ8auQ
● This movement is all external torque so you are looking to engage your glute medius, internal
obliques, outside hamstring & quads to the max.

Work Capacity:

TYQ
3 rounds for time of:
250m row + Max Effort MB FRONT Squats
Rest 1:1 between rounds

Row TYQ
Sounds simple and hurts like hell. Start off with a blistering pace and try to maintain it throughout the 250m.

Straight into:

MB Front Squats (Or KB Goblet-hold)
Hold the MB in a front rack position with your hands underneath it. Choose a weight that will allow you to perform 10-15 reps. We said max effort, so if you can, bang an extra rep or two. You will obviously do a bunch of reps, so I want you to stay in IT as much as you can. Load IT on the way down and all the way up to parallel. Don’t count reps for the sake of counting. Push yourself mentally to the limit (talk dirty to ya) while somebody watching should think you will never stop – showing perfect form and not defaulting to ET (overarching at the top). Muscle failure means you can’t complete your last rep. If you could do one more…

Finisher / Core / Accessory

N/A

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Activation / Opener:

(A) External Obliques Opener
1 min on, 1 min off for 2 rounds

(B) 2 sets of 5 reps of the Inner Hamstring Opener (Hinge) with your eyes shut

Strength / Skill:

Paused Deadlifts (no shoes)
Work your way up to a challenging 5 reps with the concentric portion of the move done for the count of 5 seconds.
Key points are:
• Do NOT relax at the bottom, keep as much tension in the glutes and
hamstrings as possible.
• Engage your external obliques as hard as possible throughout the
movement.
•This requires a GREAT deal of focus…I see too many people just zoning out when they move…

Work Capacity:

TYQ
Dimmel Deadlift & ME Wall Balls
2 sets TO FAILURE- give it all you got
No more than 3 minutes rest between sets
Dimmel Deadlift (+15 reps)
Grab 2 dumbbells or Kettlebells. Start about mid shin and do a partial deadlift to about mid-thigh. Don’t fully lock out on top. Focus on keeping IT on all the time. This is Internal Torque so you should NOT feel your lumbar spine at all. I want you to focus all your might on your external obliques (and transverse) just like when you are doing the External Obliques Opener.
Straight into:

Wall Balls
You will obviously do a bunch of reps, so I want you to stay in IT as much as you can. Load
IT on the way down and all the way up to parallel. Don’t count reps for the sake of counting.
Push yourself mentally to the limit (talk dirty to ya) while somebody watching should think
you will never stop – showing perfect form and not defaulting to ET.

Finisher / Core / Accessory

Double-leg kick-backs x 100 reps

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Activation / Opener:

External Obliques Opener
1 min on, 1 min off for 2 rounds

Strength / Skill:

DB Z-Press

Build to a 5RM
(Pressing is IT so engage those External Obliques)

Work Capacity:

3 rounds for time:
30 Unbroken Double Unders
15 Toes to Bar
10 Handstand Push ups (Kip OK)

Time cap: 10 minutes

To do this workout RX’D your double unders must be completed in unbroken sets. If you mess up, start over.

Finisher / Core / Accessory

Banded face pulls x 100 reps (light and fast)

Evening crew, if you would like to fall asleep easily go for the External Oblique Opener and a heavy MB Carry.

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Activation / Opener:

(A) External Obliques Opener
1 min on, 1 min off for 2 rounds

(B) Squat-Morning Back Squats
1 min on, 1 min off for 2 rounds
(Slight change here…from the bottom drive up as if you were performing an Anderson Squat)

Strength / Skill:

Front Squat

Ladies

*E3MOM for 21 minutes you will give me 5-7 reps of Barbell Front Squats starting with roughly 50-55% of 1RM;
*Do no more than 7 reps so each time you hit that number you have to increase weight in the next round by about 5kg;
*If you get less than 5 reps that is fine…I now want you to stay at the same weight for the remaining sets until 7 sets are completed.

Gentlemen

Build up and rest as needed to
T1RM x Max reps. The goal this week and the next is to hit 5 reps or more.

[21-min cap]

Work Capacity:

In 8 minutes:
1000/850m Row
AMRAP: Ground to Overhead (60-70% 1 RM Clean and Jerk)

Use a weight you can touch and go for most reps. Score is total ground to overhead reps completed.

Finisher / Core / Accessory

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

Evening crew, if you would like to fall asleep easily go for the External Oblique Opener and a heavy MB Carry.

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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. 3 position clean: high hang x 1, mid thigh x 1, floor time x 1…..x 5 sets.

2.  Behind-the-neck jerks 3/3/2/2/1/1
3. 50 Knee-to-elbow

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Activation / Opener:

(A) External Obliques Opener
1 min on, 1 min off for 2 rounds

(B) Alt EMOM 6 min:

DB/KB Row x 5 reps for each arm (pull to your pocket without hip rotation OR shoulder retraction…*feel* your lats)

DB/KB Floor Press x 8 reps each at medium weight (Pressing is IT so engage those External Obliques)

Strength / Skill:

Ladies

Alt E2.5MOM for 20 minutes:

*Odd Intervals: 12-15 KB Floor Press (if 15 reps is easy go heavier next round and if you struggle getting to 12 no problem, just go lighter in the next round…do not go higher than 18 reps)
*Even Intervals: 6-10 false-grip ring rows (if 10 reps is easy go deeper on the next round and if you cannot do 6 that is fine, just go shallower in the next round…do not go higher than 12 reps in any round)

Gentlemen

You have 3 TYQ working sets. Rest as needed.

DB Bench Press (Heavy…aiming to die around 15-20 reps)
Neutral-grip strict pull-ups

This is all IT so External Obliques, Pec Major and Teres Major

[20-min cap]

Work Capacity:

In teams of 2

For Time:

100 MB Push Presses (30/20lb)
100 Russian KB Swings (24/16kg)
100 Sit-ups
100 Cal Row

Only one athlete can be working at a time.

Finisher / Core / Accessory

Banded Triceps push downs x 100 reps (light and fast)

Evening crew, if you would like to fall asleep easily go for the External Oblique Opener and a heavy MB Carry.

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Activation / Opener:

(A) External Obliques Opener
1 min on, 1 min off for 2 rounds

(B) Squat-Morning Back Squats
1 min on, 1 min off for 2 rounds
(Slight change here…from the bottom drive up as if you were performing an Anderson Squat)

Strength / Skill:

Back Squat

Ladies
*
E3MOM for 21 minutes you will give me 5-7 reps of Barbell Back Squats starting with roughly 50-55% of 1RM;
*Do no more than 7 reps so each time you hit that number you have to increase weight in the next round by about 5kg;
*If you get less than 5 reps that is fine…I now want you to stay at the same weight for the remaining sets until 7 sets are completed.

Gentlemen
Build up and rest as needed to
T1RM x Max reps. The goal this week and the next is to hit 5 reps or more.

[21-min cap]

Work Capacity:

“Triple 1”

For time:

1km Row
100 Double unders
1 mile Run

Finisher / Core / Accessory

Banded-good-mornings x 100 reps (light and fast…a few of you should be using the blue band by now and going unbroken)

Evening crew, if you would like to fall asleep easily go for the External Oblique Opener and a heavy MB Carry.

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Activation / Opener:

Kettlebell Workshop
KB Swing (Especially the start and the end)
Single KB Clean
Double KB Clean

Strength / Skill:

N/A

Work Capacity:

A. 10 minute AMRAP:
Partner 1: 20/15 Calorie Row
Partner 2: 10 Chest to Bar Pull ups (Advanced: 5 Bar Muscle Ups)
Partner 1: 5/Leg Goblet Hold Box Step Ups (24/16kg)
Partner 2: 20/15 Calorie Row
Partner 1: 10 Chest to Bar Pull ups (Advanced: 5 Bar Muscle ups)…**

** Keep rotating through these movements for the entire 10 minutes with your partner. One person working at a time. Use this format for each AMRAP. **

Rest 2 minutes

B. 10 Minute AMRAP:
30-50 Double Unders (45 seconds or less)
15 Wall Balls (20/14lb)
15 Box Jump Overs (24/20″)

Rest 2 Minutes

C. 10 minute AMRAP:
15 No Push up Burpees
10 Toes To Bar (Scaled: 15 Tuck ups)
5/arm Kettlebell Thrusters (24/16kg)

 

Finisher / Core / Accessory

N/A