December 31, 2013

A.

Three sets, not for time of:

Chest to Bar Pull-Ups x 12-15 reps

Handstand Walk x 40-50 ft

Roll to Candlestick x 8-10 reps

B.

Three sets of:

Jerk Balance x 3 reps

C.

Five sets of:

1 Press + 1 Push Press + 1 Power Jerk

-rest 2-3 minutes

D .

In Teams of 2:

10 Minute AMRAP:

20 Deadlifts (165/105)

15 Burpees

10 Pull Ups

- Then -

3 minute max effort Clean Thrusters (165/105)

- Then -

10 minute time cap:

 400m row

30 KB swings (53/35)

30 Toes To Bar

1 Rope Climb

December 30, 2013

A.

Every minute on the minute for 8 minutes:

Hi-Hang Snatch + Snatch

(all sets should be performed between 75-85% of your 1rm)

B.
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
Sets 4-8 – 2 reps @ 87-90%
Rest 2 minutes between sets.

C.

Three sets of:

Muscle Ups x Max Reps

-rest 90 seconds

L-Sit x Max Effort Hold

-rest 2 minutes

D.

As many rounds and reps in 12 minutes of:

Burpees x 10 reps

Double Unders x 25 reps

December 28, 2013

1.5 mile run

Rest 5 minutes...then 

For time:

50 Pull-ups 

40 Hand Stand Push-Ups 

30 Hang Cleans (225/135)

20 Snatches (155/105)

10 Muscle Ups

Time Cap: 25 minutes

I know that may not seem like a long time guys, but this is not a test of your fitness. You are all physically capable of finishing this workout. We want to see who is mentally tough enough to stay moving when they do not want to. So, with that said, please stick to the time cap. 

December 27, 2013

A.

Seven sets of:

Front Squat x 2 reps

B.

Three sets of:

Dead stop Front Squats x 3 reps

C.

Every minute on the minute for five minutes:

First :30 - Unbroken Wall Ball Shots x 10 reps

Second :30 - 3 Box Jumps (36/30)

D.

For Time:

1k Row

Kettlebell swings x 50 reps

Merry Christmas Team!

Merry Christmas guys. The workout goes along with the song! Don't worry about your score/time and just have fun!

1 Lap (Run or Row 300 Meters)
2 Snatches (155/105 lbs)
3 Thrusters (155/105 lbs)
4 Muscle-Ups
5 Burpees
6 Toes to Bar
7 Chest-to-Bar Pull-Ups
8 Kettlebell Swings (32/24 kg)
9 Box Jumps (30″/24″)
10 Handstand Push-Ups
11 Ground to Overhead (155/105 lbs)
12 Man-Makers (55/35 lb DBs)

 

 

December 23, 2013

A.

Five sets of:

Muscle Snatch x 1 rep

B.

Five sets of:

Low Hang Snatch (2 inch off ground) x 2 reps + Overhead Squat

C.

Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
Sets 4-8 – 3 reps @ 85-87%
Rest 2 minutes between sets.

D.

Every minute on the minute for 5 minutes:

Hand Release Burpee Bar Muscle Ups x 3 reps

Double Unders x 20 reps


I would like to see you guys train everyday this week, except for Wednesday. Now, I know the gym has a specific schedule Tuesday, so lets talk about a time that would work for everyone to all come in at the same time. If you must workout Wednesday, do something non-gym related. I will be running at the UNR track at some point in the AM. If anyone wants to meet up with me let me know.
- Coach B

December 21, 2013

A.

Max meters row in 5 minutes

B.

Find your 2RM back squat in 4 minutes

C.

Max Muscle Ups in 3 minutes

D.

Max Double Unders in 2 minutes

E.

Max Shoulder to Overhead (135/95) in 1 minute

Rest 5 minutes then...

F.

As many rounds and reps as possible in 5 minutes of:

Burpee box jump overs (30/24 in) x 10 reps

Chest to Bar Pull Ups x 10 reps

You must work off of a running clock – there are no rest periods except as noted between the fifth and sixth events. You may use only one barbell for all phases of the day’s events.

Movement standards

A. 

Set your erg to exactly a 5:00 timer. This will give you a more accurate score.

B.

 Barbell must start from the ground. It begins with an empty barbell. Once the clock clicks over to 5:00, you may advance to your barbell and begin to load. Regular Games standards squats apply. Full depth squat with the crease of the hip below the crease of the knee. Knees and hips must come to full extension at the top. 

C. 

Once the clock clicks over to 9:00, you may begin to perform as many muscle ups as possible. Ring muscle-ups should be performed to Games standards – full elbow extension at the bottom/hanging position, and full elbow extension at the support position. Your score will be the total number of successful muscle-ups performed in the three minutes.

D.

Once the clock reaches 12:00, you may begin to accumulate as many Double Unders as possible in the two minutes. 

E.

Once the clock reaches 14:00, you may begin your 1 minute of max shoulder to overhead. You may have the barbell loaded prior to the minute starting. (May I suggest loading it at the end of your back squats). Regular Games standards apply. Barbell must come to full extension over head with the shoulders and elbows at full extension over the heels. You must show control at the top for the rep to count. 

F. Once the clock clicks over to 20:00, you may begin your AMRAP. Standard Games rules apply. On the burpees, chest and thighs must come in contact with the ground prior to standing. You don't not have to come to full extension before jumping. You may clear the box completely or jump on and then jump over. You don't have to come to full extension on the box. For the pull-ups, clavicle and below completes the rep. Arms must come to full extension at the hang. 

December 20, 2013

A.

Take 15 minutes to build to a heavy Snatch

(let feel dictate the load – if you feel good, shoot for a new 1-RM, if you feel slow, work lower percentages for speed and mechanics)

B.

Take 15 minutes to build to a heavy Clean & Jerk

(as with snatch, let feel dictate the load)

C.

As many rounds and reps in 4 minutes of:

Deadlift (315/205) x 3 reps

Handstand Push ups x 6 reps

-rest 2 minutes then...

As many rounds and reps in 4 minutes of:

Deadlift (275/185) x 3 reps

Handstand Push ups x 6 reps

-rest 2 minutes then...

As many rounds and reps in 4 minutes of:

Deadlift (225/155) x 3 reps

Handstand Push ups x 6 reps

December 18, 2013

A.

For Time:

1000 m row

10 Burpees Over the Erg

15 Thrusters (135/95 lbs)

rest 6 minutes..

B.

For Time:

1000 m row

15 Burpees Over the Erg

20 Thrusters (115/75 lbs)

rest 6 minutes...

C.

For Time:

1000 m row

20 Burpees Over the Erg

25 Thrusters (95/65 lbs)

rest 6 minutes...

D.

For Time:

1000 m row

25 Burpees Over the Erg

30 Thrusters (45/30 lbs)

December 17, 2013

A.

Three sets, not for time, of:
Rope Climbs x 2-3 ascents
Handstand Walk x 15-20 Meters
(or work on Handstand Hold)
L-Sit x 30-45 seconds

B.
Six sets of:
Push Press + Jerk
Rest 2-3 minutes

C.
3 sets for times:
Power Clean x 5 reps
Rest 60 seconds
Shoulder to Overhead x 5 reps
Rest 60 seconds

Goal is to work on speed and efficiency here. Ascend in load for each of the three sets.
* Set 1 – 155/105 lbs
* Set 2 – 170/115 lbs
* Set 3 – 185/125 lbs

D.

Five sets for times of:
20 Wall Ball Shots (20/14 lbs)
40 Double-Unders
Rest 2:30 minutes

December 16, 2013

A.

Take 10 minutes to build to 80-85% of your 1rm Snatch

Then…

Every minute on the minute for 5 minutes

Snatch x 2 reps (using your load from above)

B.
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
Sets 4-8 – 3 reps @ 85%
Rest 2 minutes between sets.

C.

Five sets for max reps of:
30 seconds of Pull-Ups
30 seconds of Rest
30 seconds of Burpees
30 seconds of Rest

Off week

Alright team, Drew and I have decided to give you guys the week off. Now that doesn't mean we want you guys to just do nothing. You can still be active and we encourage you guys to be. Enjoy the time off and come back physically and mentally prepared!

Also, a huge congrats to the team and Jeff for a successful trip down to Vegas!

December 4, 2013

A.

Three sets of:
Supine Ring Rows x 10-12 reps @ 2111
(get as horizontal as possible)
Rest 60 seconds
Ring Dips x 4-6 reps @ 20X1
Rest 60 seconds

B.

Three rounds for time of:
30 Kettlebell Swings (32/24 kg)
30 Hand Release Burpees

If you are competing this weekend...

A.

Two sets of:

25 Unbroken Pull-ups

Rest 2-3 minutes

(you should be working on speed and efficiency for these sets, stay relaxed and in rhythm – if you cannot perform 25 unbroken, perform only as many as you can achieve without breaking)

B.

Every minute on the minute for 10 minutes:

Odd Minutes - 15 Double Unders

Even - 40-50 ft. Handstand Walk

C.

Taken 20 minutes and perform an aerobic activity at a moderate pace (80% ish)

-run, row, airdyne, swim... etc

December 3, 2013

A.

Three sets not for time:

Muscle Ups x 3-6 reps

Double Unders x 40-50 reps

Toes to Bar x 12-15 reps

B.

Five sets of:
Front Squat x 2 reps @ 85-90% of 1-RM
Rest 3 minutes

C.

Build quickly to 85% of your 1-RM Clean & Jerk, and then…
On the minute, every minute, for 10 minutes:
Clean & Jerk x 1 rep @ 75-85%

D.

For time:

1000 m Row

50 Burpees over the Erg

If you are competing this weekend

A.

Five sets of:

Back Squat x 5 reps

Rest 3 minutes

B.

Three sets for times of:
Row 500 Meters
10 Toes to Bar
6/4 Muscle-Ups
Rest 3 minutes

C.

Three sets for time:

Glute ham raise x 10 reps

December 2, 3013

A.

Every minute on the minute for 15 minutes:

Snatch x 1 rep

B.

3 sets of:

Halting Snatch Grip Deadlift x 3 reps

C.

Complete as many rounds and reps in 6 minutes as possible of:
5 Pull-Ups
10 Burpees

If you are competing this weekend..

A.

For 7 minutes:

1 Squat Clean + 1 Shoulder to Overhead @ no heavier then 165/110

Notes: Try and do it with a partner. Preferably male/male or female/female pairs. If not, mixing them is ok. If you do it by yourself, make sure you are keeping track of your times each round. On the last minute, you will go for max reps in the 50 seconds. If you do it alone, go for 25.

B.

3 sets of:

Row x 25 calories

Notes: Keep track of total strokes per split. Do your best to get your stroke/cal rate as close to 1:1 as possible.

C.

3 sets of:

Deadlift (225/155) x 10 reps

Shoulder to Overhead (115/75) x 10 reps

Box Jump (30”/24) x 10 reps

-rest 2 minutes

For those competing, your schedule will look like this
 M - prep
T - prep
W - prep
Th- light aerobic/mobility
F - light aerobic/mobility/travel
S - Game time

Prep yourselves mentally this week. I know a lot of you are beat up but we need to stay focused. If you are beat up, be smart with the training this week. Remember, we aren't training specifically for these events. They are just a diagnostic tool. Treat them as such. 
- B