THURSDAY 1-17-19

 

 

WARM UP

Bike  or ROW Intervals:
complete 5 intervals of:
0:50 easy
0:10 hard

Kettlebell Front Rack Warm-Up:
5/5 Half kneeling windmills
5/5 Arm bar with press
5/5 Quadruped rotations
5/5 Half kneeling halos

15 Squat therapy squats
Use a 31×3 tempo for all reps.
*0:03 down, 0:01 bottom, fast up and 0:03 top.

 

 

SKILL AND PREP

Every 1:30 for 4:30 (3 sets):

Set 1: 5 Box jump (20″/18″) + 5 power clean & push jerks (singles) @ 30% of 1RM

Set 2: 3 Box jump (24″/20″) +3 Power clean & push jerks (singles) @ 40% of 1RM

Set 3: 1 1 Box jump (30″/24″) + 1 Power clean & push jerks @ 50% of 1RM

Notes:
The box jumps are to be performed as singles – jump up, step down. Try to land with legs nearly locked out.

 

STRENGTH/POWER
POWER CLEAN + PUSH JERK – WEIGHTLIFTING

In 12:00,
Find a 1RM power clean + push jerk

Notes:
This is training a 1RM for the day. Time is limited, so set an interval that works best for you to recover at the higher loading percentages (80%+). We would recommend for the final sets, go on the 3:00.

FRONT SQUAT –

In 18:00,
Find a 1RM front squat

 

 

 

 

 

 

 

 

 

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WEDNESDAY 1-16-19

 

 

 

WARM UP 2-3 RNFT

100 m RUN

10 Leg swings

5 Kipping Bar Taps

5 K2E

10 RING ROWS

1O LUNGES

10 PUSH UPS

10 COSSACK SQUATS

1 min Jump rope or DU  Practice

WOD

CONDITIONING A)

5 Rounds for time of:
100 Double unders
200m Run

Notes:
To be most successful at this workout, try to stay relaxed as you perform double unders. Think about spinning the rope from the wrist, NOT from the shoulders and arms. Double under volume is important to have under your belt for the Open.

THEN
5 MINUTES REST

FOLLOWED BY

CONDITIONING B)

3 Rounds for time:
25  toes to bar
50ft Dumbbell front rack walking lunge (50lbs/35lbs)

 

 

POST CORE: 3 RNFT

1 Minute Plank

10 back Extensions

20 Russian Twist

1 min rest

Achilles pain or tight lower legs  MOBILITY

Seated barbell lower leg smash, 2 rounds each leg:
5 Side to side.
5 Forward and back.
5 Toe circles, clockwise.
5 Toe circles, counter-clockwise.

Seated LAX ball soleus smash, each leg:
0:30/0:30 Place Leg in front at 90º and press and roll LAX ball against the length of tibia.

 

 

Tuesday January 15th 2019

WISHING  ALLISON MATSUO A VERY A HAPPY BIRTHDAY YOU ARE AN AMAZING STRONG WOMAN MAKING TIME TO FIT A WORKOUT IN WITH 4 VERY YOUNG CHILDREN, WHAT A TRUE INSPIRATION TO YOUR KIDS AND OUR COMMUNITY!!

 

ROWING

500 meters

 

3 Rounds NOT for time:
10 ATYT
10 Bar Tap
5 Squat therapy squats
*@ 31X1
*0:03 down, 0:01 bottom, fast up and 0:01 back down.

10 step ups

WARM UP SETS FOR CONDITIONING

Warm-up sets:
3 Front squat (95lbs/65lbs)
3 Sumo deadlift high pull (95lbs/65lbs)
3 Box jump (24″/20″)
3 Push press (95lbs/65lbs)

3 Front squat (135lbs/95lbs)
3 Sumo deadlift high pull (135lbs/95lbs)
3 Box jump (30″/24″)
3 Push press (135lbs/95lbs)

“HEAVY FIGHT GONE BAD”

3 Rounds for max reps:
1:00 Front squat (135lbs/95lbs)
1:00 Sumo deadlift high pull (135lbs/95lbs)
1:00 Box jump (30″/24″)
1:00 Push press (135lbs/95lbs)
1:00 Row (calories)
1:00 Rest

Notes:
This is an exercise in strategy. Some can manage with weight with some efficiency, performing 8-12 reps consecutively. Others might choose to do short sets of 3-5 with short rests. Your recovery speed should dictate your strategy.

If not sure, be conservative and keep heart rate low and perform shorts sets of 5 front squats, followed by a squat clean +5 reps…. singles on the sumo deadlift high pulls, and 5 push press, followed by power clean +5 reps. Give it all on the last round.

MONDAY 1/14/19

 

ROWING

500 meters

Kettlebell Warm-up
*Whole body focus

3 Rounds (NFT):
5 Right arm single arm overhead lunges
5 Right arm single arm kneeling press
5 Right arm kneeling windmills
5 Left arm single arm overhead lunges
5 Left arm single arm kneeling press
5 Left arm kneeling windmills

NFT = Not for time.
*Use a light load.

 

 

POWER SNATCH WARM UP

Every 1:30 for 4:30 (3 sets):

Set 1: 5 power snatch (singles) @ 30% of 1RM

Set 2:  3 Power snatch (singles) @ 40% of 1RM

Set 3:  1 Power snatch @ 50% of 1RM

 

 

 

 

 

POWER SNATCH – WEIGHTLIFTING
In 12:00,
Find a 1RM power snatch

This is a training 1RM for the day. Time is limited, so set an interval that works best for you to recover at the higher loading percentages (80%+). I would recommend for the final sets, go on the 3:00.

CLEAN AND JERK – WEIGHTLIFTING

Followed by…

In 20:00,
Find a 1RM clean & jerk

GYM-NASTY AND FINISHER

On the minute for 10:00 (10 sets)
3 Strict handstand push-ups + handstand hold until 0:30 mark

Followed by,
100 Band pushdowns

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Kettlebell Warm-up
*Whole body focus

3 Rounds (NFT):
5 Right arm single arm overhead lunges
5 Right arm single arm kneeling press
5 Right arm kneeling windmills
5 Left arm single arm overhead lunges
5 Left arm single arm kneeling press
5 Left arm kneeling windmills

NFT = Not for time.
*Use a light load.

 

Every 1:30 for 4:30 (3 sets):

Set 1: 5 Box jump (20″/18″) + 5 power snatch (singles) @ 30% of 1RM

Set 2: 3 Box jump (24″/20″) + 3 Power snatch (singles) @ 40% of 1RM

Set 3: 1 Box jump (30″/24″) + 1 Power snatch @ 50% of 1RM

The box jumps are to be performed as singles, jump up, step down. Try to land with legs nearly locked out.

 

POWER SNATCH – WEIGHTLIFTING

In 12:00,
Find a 1RM power snatch

This is a training 1RM for the day. Time is limited, so set an interval that works best for you to recover at the higher loading percentages (80%+). I would recommend for the final sets, go on the 3:00.

 

 

CLEAN AND JERK – WEIGHTLIFTING

Followed by…

In 20:00,
Find a 1RM clean & jerk

 

GYM-NASTY AND FINISHER

On the minute for 10:00 (10 sets)
3 Strict handstand push-ups + handstand hold until 0:30 mark

Followed by,
100 Band pushdowns

COMPLETE

 

 

 

 

SATURDAY January 12th 2019

WARM UP

ROWING (Or RUN 800M)
Row 1000m

Kettlebell Warm-up
*Whole body focus

3 Rounds (NFT):
5 Right arm single arm overhead lunges
5 Right arm single arm kneeling press
5 Right arm kneeling windmills
5 Left arm single arm overhead lunges
5 Left arm single arm kneeling press
5 Left arm kneeling windmills

NFT = Not for time.
*Use a light load.

 

Pressing Soft Tissue Prep

10/10 Laying barbell pec and front delt smash.
10/10 Standing barbell pec smash.
10 Shoulder extension dips.
10/10 Standing barbell trap smash.

PARTNER FUN!

As a team of 2, complete the following for time:

100 Dumbbell push press (50lbs/35lbs), while partner holds a handstand against wall.

75 Dumbbell squat cleans (50lbs/35lbs), while partner holds a wall squat at parallel

50-50-40-40-30-30-20-20-10-10 Double unders, while partner holds a ring support

 

Notes:
Partners may switch as needed for the first two exercises and partners must alternate sets of double unders. Reps may not be accumulated if the static hold is not being held.

All reps completed before moving on to next exercise

There is a 20:00 CAP on the workout.

If performing this as an individual, perform as follows:

For time:
1:00 Handstand hold against wall
50 Dumbbell push press (50lbs/35lbs)
1:00 Wall sit
40 Dumbbell squat cleans (50lbs/35lbs)
1:00 Ring support
150 Double unders

*The time given for the holds is time accumulated in that position.

 

GYMNASTICS COMPLEX

EMOM 10:00
Sets 1-5: 0:05 Chest to bar hold
Sets 6-10:
 
3 Bar muscle ups + 5 chest to bar pull ups

 

 

 

 

 

FRIDAY YEEEE HAAWWWW JANUARY 11th 2019

WARM UP

AIR BIKE Optional Row
On an air bike, complete 5 intervals of:
0:50 Easy
0:10 Hard

Kettlebell Front Rack Warm-Up:

5 Half kneeling windmills.
5 Arm bar with press.
10 Quadruped rotations.
10 Half kneeling halos.

 

SNATCH – WEIGHTLIFTING

Warm Up Sets:
EMOM for 3:00 (3 sets):
Set 1: 5 Snatch @ 40% of 1RM snatch
Set 2: 3 Snatch @ 50% of 1RM snatch
Set 3: 1 Snatch @ 60% of 1RM snatch

Working Sets:
EMOM for 10:00 (10 sets):
1 Snatch
Sets 1-2 @ 70%
Sets 3-4 @ 75%
Sets 5-6 @ 80%
Sets 7-8 @ 85%
Sets 9-10 @ 90%

FRONT SQUAT – WEIGHTLIFTING

Every 2:00 for 16:00 (8 sets):
2 Front squats
Set 1 @ 75%
Set 2 @ 80%
Sets 3-5 @ 85%
Sets 6-7 @ 90%
Set 8 @ 95%

*Heavy heavy… this is getting serious!

WOD

21-15-9 Reps for time:
Overhead squat (135lbs/95lbs)
Box jumps (30″/24″)

There is a 7:00 cap on this workout.

 

ACCESSORY WORK

3 Rounds:
10/10 Barbell back loaded walking lunges
0:30 Rest
12 Sweat shrugs
1:00 Single unders

Notes:
Don’t worry about accumulating max reps on the single unders. Just move.

 

 

THURSDAY January 10th 2019

 

Row 500m @ EZ pace

Kettlebell Warm-up
*Whole body focus

3 Rounds (NFT):
5 Right arm single arm overhead lunges
5 Right arm single arm kneeling press
5 Right arm kneeling windmills
5 Left arm single arm overhead lunges
5 Left arm single arm kneeling press
5 Left arm kneeling windmills

NFT = Not for time.
*Use a light load.

 

 

CLEAN AND JERK – WEIGHTLIFTING

Warm Up Sets:
EMOM for 3:00 (3 sets):
1 Clean & jerk
Set 1: @ 35% of 1RM clean & jerk
Set 2: @ 50% of 1RM clean & jerk
Set 3: @ 65% of 1RM clean & jerk

Working Sets:
EMOM for 8:00 (8 sets):
1 Clean & jerk
Sets 1-2 @ 75%
Sets 3-4 @ 80%
Sets 5-6 @ 85%
Sets 7-8 @ 90%

Conditioning WOD

800 M run

20 T2 B

40 Situps weighted ball at chest

60 Russian Twist weighted

800 m Run

* Post time and weight used

 

STRETCH

Lower Body Stretch Sequence E
2 Sets
0:30 Butterfly stretch
0:30 Pigeon stretch (left)
0:30 Butterfly stretch
0:30 Pigeon stretch (right)

2 Sets
0:30 Butchers block stretch
0:30/0:30 Foam roll lats