Tuesday 7.16.19

Fitness & Open
Row 2000m


Fitness
For Time, with a 10:00 Time Cap:
30 Strict DB Press 50/35#
30 DB Push Press

*On the 1:00, 3:00, 5:00, 7:00, 9:00
10/8 Calorie Assault Bike


Open
For Time, with a 10:00 Time Cap:
30 Strict Handstand Pushups
30 Kipping Deficit Handstand Pushups (6"/4")

*On the 0:00, and every 2:00 thereafter:
15/12 Calorie Assault Bike

Alpha

Midline
Accumulate 1:30 of an L-Sit on Parallettes
*Every break, complete :20s in a handstand hold.

Not for time or score, but for quality time in the L-Sit position. On the handstand hold, this is also relative to where we are in the movement. From a handstand hold on the wall, to free-standing, let's challenge ourselves to where we currently are with this "penalty" between sets.


Monday 7.15.19

Fitness & Open
“Tailspin”
AMRAP 14:
15 Thrusters
30 Double-Unders
15 CTB Pull-Ups
30 Double-Unders

Rx - 95/65#

Alpha

Stamina Squats
Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats

Barbell - 66% of 3-Rep Back Squat
This is an increase of 3% from last week, and as a refresher, this is the same loading for *both* lifts. All squats are taken from the rack.

Week #1 - 60%
Week #2 - 63%
Week #3 - 66% (Today)

Body Armor
4 Unbroken Sets:
3 Dumbbell Power Cleans
3 Dumbbell Push Presses
2 Dumbbell Power Cleans
2 Dumbbell Push Presses
1 Dumbbell Power Clean
1 Dumbbell Push Press
*After each set, complete 15 GHD Sit-Ups.

Aim is to build to a heavy complex with the dumbbells. The entire (12) rep complex must be unbroken, with touch and go repetitions taking place on the power cleans with a single head of each dumbbell touching the ground. Rest as needed between sets, aiming to keep it to 2:00 or less.

Odd Object Conditioning
2 Rounds, resting 5:00 between efforts:
200m Sandbag Walk 100/70#
400m Bag Run 50/35#
800m Run

On the sandbag walk, we are holding this at the belly. On the Sandbag run, we are looking for the traditional sandbag, where we can rack over the shoulders. The final run is unweighted.

Saturday 5.13.19

Teams of 2
AMRAP 20:
7 Power Cleans
7 Burpees
200 Meter Run

I go, you go style
Barbell Pounds - 135/95#

3 Giant Sets:
2:00 Plank Hold
20 Horizontal Row
40 Push Ups
300 Feet Farmers Carry
Rest 2:00 between sets.


Friday 5.12.19

Fitness & Open
BFF”
Teams of 2
Ascending Ladder for 25 Minutes
3-6-9-12-15…
Row Calories
Kettlebell Swings (53/35)
Wallballs (20/14) *Females 9' Target

Stimulus: Partner completes the full round before switching, and each partner goes through the same repetition scheme in full before moving on.

Written out another way, let's say you and I are partners. You'll go first. You complete 3 calories on the rower, 3 KBS, and 3 wallball shots. After you've finished that, I'll do the same (3/3/3). Then we move onto 6's, with you once again starting the order. 6 cal row, 6 swings, 6 wallballs. And I follow in suit. We climb the ladder, adding three reps each round, until the 25 minute time cap is reached.

Scoring wise, if we complete the round of 15's, and we get 10 reps on top, let's enter a score of 15+10. That is not truly "rounds", but easier to see on the tracker as to where our last finished round was.

The purpose of this piece is the intensity. We want to bring our higher levels of effort to each round, knowing we have roughly a 1:1 work/rest situation. The row is first, so that we can get ourselves uncomfortable, resulting in better training on the final two movements. Although simple by design, they can be challenging to hold onto for bigger sets. Today is the day to aim directly for that.

 

Alpha

Snatch Primer
3 Sets of 5 - Snatch Grip Sotts Press
Followed by…
5 Sets:
3 Snatch High Pulls
3 Snatch Balances

Technique-driven loads throughout, staying within the range of 30-40% of our 1RM Snatch.


Snatch
On the 2:30 x 5 Sets:
3-Position Power Snatch
3-Position Squat Snatch

Barbell load - 60% of 1RM Snatch
A 5% increase from last week, in iteration 2 of 2.
Aim is not to simply move heavier loads, but to move them better than last week.

This complex involves a total of (6) repetitions. As it flows in full:
1 High Hang Power Snatch (pocket-level)
1 Hang Power Snatch (knee-level)
1 Power Snatch (from the floor)
1 High Hang Squat Snatch (pocket-level)
1 Hang Squat Snatch (knee-level)
1 Squat Snatch (from the floor)

Stamina Squats
3 Rounds:

12 Back Squats - 70% of 3RM Back Squat

Repeating last week's exact volume and load, but changing the repetition scheme. Where as last week we faced 4x9 reps, today we have 3x12. Times from the 4x9 will display below.


Thursday 7.11.19

HAPPY BIRTHDAY DENNIS & MELANIE!

Fitness
45:00 Bike/Ski/Row - RPE 5>

Open
45:00 Distance Swim

Fitness & Open
--- Upper Body ---

1. Puppy Pose - 1:00

youtu.be/GJmSVwsnQaI

2. Shoulder to Floor - 1:00/each

youtu.be/D0li2U56nO4

3. Wrist Stretches - 1:00

youtu.be/-L-8YRim2nw

 

--- Lower Body ---

1. Couch Stretch - 2:00/each

youtu.be/kbId9zYgoFQ

2. Pigeon Pose - 2:00/each

youtu.be/n5M-JlU210I

3. Butterfly - 1:30

youtu.be/mdYNs0nV5-8

4. Pike - 1:00

youtu.be/WSkPQ1lXfNk

5. Straddle - 1:00

youtu.be/HZRZ18fDleg

6. Kneeling Split - 1:00

youtu.be/0yxwdjCtM1Y


Wednesday 7.10.19

Fitness
“Double Header”
For Time:
50/35 Calorie Assault Bike
... Directly into:
100-80-60-40-20 - Double-Unders
50-40-30-20-10 - AbMat Sit-Ups
... Directly into:
50/35 Calorie Assault Bike

Open
For Time:
50/35 Calorie Assault Bike
... Directly into:
100-80-60-40-20 - Double-Unders
30-25-20-15-10 - GHD Sit-Ups
... Directly into:
50/35 Calorie Assault Bike

CAP 22

Alpha

Push Jerk Skill
Alternating "On the Minute" x 8 (4 Rounds):

Minute 1 - 2 Pausing Jerk Drives + 1 Jerk Drive 

Minute 2 - :30s Barbell Overhead Hold

Percentages:
On the jerk drives, start 50% of your estimated 1RM, and steadily build from there. Always take the bar from the rack. On the barbell overhead static hold, take this separately from the ground, at a load that starts at 35%. Light-to-moderate loads are the aim here... so that we can focus purely on our positioning.

 

Barbell Cycling
All with a running clock:
:30s On, :30s Off - Deadlifts
:30s On, :30s Off - Push Jerks
:45s On, :45s Off - Deadlifts
:45s On, :45s Off - Push Jerks
1:00 On, 1:00 Off - Deadlifts
1:00 On, 1:00 Off - Push Jerks
:45s On, :45s Off - Deadlifts
:45s On, :45s Off - Push Jerks
:30s On, :30s Off - Deadlifts
:30s On - Push Jerks

Weights change after each grouping, climbing from "light-moderate-heavy-moderate-light."
Male Pounds - 155-185-225-185-155
Female Pounds - 105-125-145-125-105

Odd Object Cond
Alternating OTM x 12 (6 Rounds):
Odd - 15/12 Calorie Ski Erg
Even - 50' Hand-over-Hand Sled Pull

Not for tracked time or load, familiarity training on the stationary sled pull. Through a 50' rope (or 25', with two distances pulled), we are stationary throughout as we pull the sled towards us. Build over the course of the five rounds to a heavy for the day.


Tuesday 7.9.19

“Run DMC”
4 Rounds:
200 Meter Run, 8 Bar Muscle-Ups
200 Meter Run, 12 DB Power Snatches
DB - 50/35#

CAP 18

Alpha

Gymnastics
Not for Time:
1:00 Light Row + 60% of Max Reps
1:00 Light Row + 50' HS Walk
1:00 Light Row + 50% of Max Reps
1:00 Light Row + 50' HS Walk
1:00 Light Row + 40% of Max Reps
1:00 Light Row + 50' HS Walk

Midline
On the Minute x 9 (3 Rounds):
Minute 1 - Strict TTB
Minute 2 - GHD Static Hold - Belly Up (Supine)
Minute 3 - Banded Good Mornings


Monday 7.8.19

Happy Birthday Holly!

QOTW: 

“True happiness is to enjoy the present, without anxious dependence of the future” – Seneca
How often do we rush to finish line?
Immediately turning to the next, only to rush once again?
The aim is not to ignore the future. Yet when we spend so much time working for the future, we by default ignore the present. Until... it has become the past. All of this can sound mindlessly simple – and it is. Yet we often become so frantically busy planning for the future, that we actually miss living in this moment.
Happiness is delivered in many forms, with the most important being... present enjoyment of the moment. Happiness has all that it wants. Wherever we go today, go with everything we got.

Fitness & Open
“Squat Clean Elizabeth”
For Time
21-15-9:
Squat Cleans
Ring Dips

Rx - 135/105#

Alpha

Stamina Squats
Alternating "On the Minute" x 10 (5 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats

Barbell - 63% of 3-Rep Back Squat

This is 63% of our recently tested 3-Rep Back Squat at the end of our last training cycle. This load is used oin *both* lifts, for all sets. We will be increasing this percentage steadily over the weeks to come. Time remaining in the minute after squats is rest.

Body Armor
Alternating "On the Minute" x 10 (5 Rounds):
Minute 1 - :30s Dumbbell Close-Grip Floor Press
Minute 2 - :30s Glute Bridges

Odd Object Conditioning
2 Rounds, resting 5:00 between efforts:
200m Sandbag Walk 100/70#
400m Bag Run 50/35#
800m Run

On the sandbag walk, we are holding this at the belly. On the Sandbag run, we are looking for the traditional sandbag, where we can rack over the shoulders. The final run is unweighted.

Box Bulletin
Whole life challenge begins July 13. Registration Link: https://play.wholelifechallenge.com/challenges/59/teams/42681/join


Saturday 7.6.19

“Barbell Cycling - DT”
On the 2:30 x 5:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Set #1 - 55% of 1RM Clean and Jerk
Set #2 - 60%
Sets #3+4+5 - Build to a heavy for the day.

In teams of 2
4 Rounds: (33 min)
:90 - Toes to Bar
:90 - Power Snatches
:90 - Thrusters
:90 - Calorie Assault Bike
3:00 - Rest

Barbell Pounds - 75/55


Alpha

4 Sets:

Max Effort L-Sit Hold

15 Weighted Hip Extensions

Rest 1:30 between sets.


Friday 7.5.19

Fitness & Open
“Encore”
3 Rounds:
40/30 Calorie Row
20 Lateral Burpees Over Ball/Bag
10 DBall/Sandbag over Shoulder

Dball/Sandbag Pounds - 150/100# ; CAP 20

Accessory
1 x 400m Farmers Carry
1 x 100 Banded Pull-Aparts


Alpha

Ring MU
One set, max effort.
If we are not completing ring muscle-ups today, what we don't want to test here is max CTB pull-ups. Although a good test, we will be completing CTB pull-ups on this cycle fairly frequently and we will run into some overlap which will not be ideal.

If we do not have a ring muscle-up (or working on the consistency of our repetitions), a max effort anything is more than likely not getting us closer there, regardless. Instead, let's use this day to either work on a drill we've been working in recently, or the recommendation below, the strict banded ring muscle-up.

Strict Banded Ring Muscle-Up - Video

Although every athlete is at a different stage in their progression, this easy set-up makes the strict banded ring muscle-up one of our favorites. If we will be completing this movement today, our aim in this portion will be to set the clock for 10:00, allowing us to work with varying bend tensions. Let's build to a 7-10 rep for the day. This will take some time playing with varying bands, nevermind applying patience towards learning the movement. When we find that corresponding difficulty, we can use this band level in following progressions, building our strict strength on the rings throughout the cycle.


Stamina Squats - High Rep
4 Rounds:
9 Back Squats - 70% of 3RM Back Squat

In today's stamina squat session, we are moving *for time*. We have 4 rounds of 9 unbroken back squats, where athletes rest as needed between sets. Aim is to rest just enough so that we find the next set unbroken.

Although "for time" typically indicates "competition", this number is purely for our own reference when we compare it against similar sessions in the future, where we will be growing in percentages. We are using our 3-rep from the finish of the last cycle as it is fresh in our minds.