April Week 1

Tuesday
Stanich, Jack, Benton, G, Jessica, Jasmine, Bell, Taegan, Serena  Every 2 Minutes for 20 minutes
     4 DeadLifts (Build) Built to 305 

3 Rounds for time
10 Chest to bar pull ups
10 DeadLifts @ 225
50 Double Unders 7:15ish 
The grip was an issue today... a big issue. It never gave out but it didn't feel good. We are going to have to go tomorrow. I changed the workout to fit a little better with the things we didn't work out today. See everyone tomorrow... Wait... Jack and Bell went hard


Wednesday
A: EMOTM x 21
   1 Power Clean
   1 Squat Clean Thruster
B: Bench Press 6 x 3 (Rest 2 Minutes)
C: Ring hold Acquire 4:00 minutes



Saturday: 

10 Rounds for time
3 Muscle UPs
6 Box Jumps (tall box)

Rest 10 Minutes

5 Rounds for time
7 Dead lifts @ 275
30 Double Unders

March Week 3

Finally found a use for one of those machines... 

Monday 

Workout of the Day

Benton, Stan, G, Jack, Bell, Brittany, Serena, Taegan, Jessica... 

Four rounds for max reps of:

60 seconds of Kettlebell Swings (32/24 kg) 

Rest 60 seconds

60 seconds of Push-Ups

Rest 60 seconds

60 seconds of Box Jump-Overs (24″/20″)

Rest 60 seconds

60 seconds of Push Press (115/75 lbs)

Rest 60 seconds

Perform in teams of two, one partner working for the full 60 seconds, then resting and supporting their teammate for 60 seconds. Track scores either individually or as a team.

Done. Late start Mondays are always fun. Who knew that working for 60 seconds was so hard. I guess typically we only do work for 15 seconds tops. 

Tuesday

Taegan working hard 2nd hour

Workout of the Day

Benton, Stanich, G, Taegan, Serena, Jasmine, Jessica, Jack 

A.

Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

followed by…

One set of:

Back Squat x Max Unbroken Reps @ 87%

Benton worked on pistol squat progressions 

B.

For time:

21 Dead lifts @225

21 HSPU's

15 Dead lifts @ 225

15 HSPU's

9 Dead lifts @ 225

9 HSPU's * 6:35 (1 minute slower than pr from November) 
*Sub HSPU's for 
Good stuff today. Worked on pistol squats during part A. Lots of basketball coming up in the next 2 days so I didn't want to stress my legs too much (legs are still super sore from 15.3 on Sunday). Day off for fit club tomorrow followed by a good one to end the week on thursday. Ill be sure to post it to FB since the blog is so hard to find... 

Thursday 

EMOTM x 12 Minutes (5 Strict DB Press) 

Every two minutes, for 10 minutes (5 sets):
Jerk x 1 rep

Build to today’s heavy single.

B.
Three sets for max reps of:
60 seconds of Ground to Overhead (155/105 lbs)
60 seconds of Box Jumps (24/20″)
60 seconds of Rest

Saturday

Workout of the Day
A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
Minutes 5-6, 11-12 & 17-18: Strict Toes to Bar x 5-8 reps @ 3111

B.
Every 4 minutes, for 20 minutes (5 sets):
Row 500 Meters
40 Double-Unders
20 Push-Ups

Sunday

Open workout 15.4 

March Week 2

Tuesday: 

Benton, Stanich, G, Jack, Josh, Thomas, Serena, Brittany, Taegan, Jasmine... I think that was it. 

A.

Every two minutes, for 16 minutes (8 sets of):

Front Squat x 2-3 reps Worked up to 265 

Build over the course of the eight sets to today’s heaviest triple.

B.

Three rounds for time of:

Run 400 Meters

30 Double-Unders

20 Deadlifts (155/105 lbs)

10 Front Squats (155/105 lbs) (From the ground)  
Everyone took around 14 minutes to get through it. Some were faster than others but we all got through it. It was very tough. I left my rope at home so I just jumped around until i got tired. I think i saw Jack crying a little bit... wait, that was me. The knee sleeves help a lot. During the open workout they really kept everything solid. Hmmmmm.... Nothing funny happened today. Rest tomorrow then come ready to crush it Thursday. 

PM: 

A: ROW 500m @90% 

x14 With 1:15 Rest in between + League Game

Thursday:

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

One set of:

Back Squat x Max Unbroken Reps @ 85%
B.

Every 3 minutes, for 15 minutes (5 sets) for times:
12 Thrusters @ 115 

12 Burpee Over Bar 

PM: 

A: Build To max Power Clean in 12 Minutes 

B: 4 Minute AMRAP @ 90% of A 

C: Run For 20 Minutes @Z1 

Saturday: 

Four rounds for max reps of:
60 seconds of Kettlebell Swings (32/24 kg)
Rest 60 seconds
60 seconds of Push-Ups
Rest 60 seconds
60 seconds of Box Jump-Overs (24″/20″)
Rest 60 seconds
60 seconds of Push Press (115/75 lbs)
Rest 60 seconds

Perform in teams of two, one partner working for the full 60 seconds, then resting and supporting their teammate for 60 seconds. Track scores either individually or as a team.

Sunday: Open Workout 15.3

March Week 1

Tuesday: 

A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14:
    Muscle-Ups x Max Reps in 45 seconds
Minutes 3-4, 9-10 & 15-16: 
    50 Wall runs
Minutes 5-6, 11-12 & 17-18:
    Alternating Pistols x 16-20 reps

Done. Got there late because of the snow... stupid snow. Should have known. Hands hurt from the open yesterday. Maybe lotion is in my future. 

Wednesday: (PM Work at LT) 

A.
EMOTM x 10 (10 sets):
Snatch x 1 rep
Built Up to 185

B.
Complete as many rounds and reps as possible in 6 minutes of:
6 Snatches (135/105 lbs)
30 Double-Unders
5 Rounds plus 5 double unders 

Thursday: 
Benton, Stanich, G, Billy Budd, Taegan, Serena, Brittany, Jasmine, Jessica, Glassman
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65% 205
*Set 2 – 4 reps @ 75% 255
*Set 3 – 2 reps @ 80% 275
*Set 4 – 2 reps @ 85% 295
*Set 5 – 1 rep @ 90% 305
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 83% 8 reps @ 265 

B.
Every 3 minutes, for 15 minutes (5 sets) for times:
20 Sit ups (12GHD)
8 Front Squats (135)
12 Toes to Bar Did 12 for the first two then backed off to 8 

Hamstrings were starting to lock up a little bit. The new knee things are really nice though. Knees felt warm and comfortable throughout the workout. 

Firday: LT
15.1 Practice Round

Saturday: Active Recovery 

Sunday: Open workout 15.2 @6pm