Earned, Not Given
Saturday Group/Team Workouts
On a running clock:
0:00 –>12:00
For time:
21,15,9
Row/AD Cals
Shoulder to Overhead 55lbs/75lbs
rest until 12 minutes
12:00–>20:00
-establish a heavy back squat 3RM
From -20:00-25:00
Rest/get in groups of 2/strategy
From -25:00–>until time in groups of 2 complete the following:
5 rounds for time:
12 ring rows
12 wall balls @15/20lbs
6 L arm hang kb snatch 25/45
6 R arm hang kb snatch 25/45
Skyla rocking our new shirt.
Friday Clean + 10-15min map
A. Power Clean Cluster 1.1.1 every 90sec x 8 sets
B. 15 min @85-90%:
9 kbs @35/53
100ft L arm farmers carry 35/53
9 goblet squat 35/53
100ft R arm farmers carry 35/53
9 burpees
100ft goblet carry 35/53
Hey guys,
Just a reminder we will be doing a draw for the free unlimited memberships for “bring” a friend month tomorrow. So stay tuned to see who wins. There will be two winners, one winner from our current membership base, and one winner from the “bring a friend”.
Thursday Fsq/Bsq emom + Mixed EMOM map + GBC + Mobility
A. Back Squat @ 20×1, 4 reps every 2min x 5 sets
-start @ challenging weight and build
-everyone starts on the same clock
B. EMOM x 10minutes
1st- 5 wall balls @15lbs/20lbs + 1 shuttle run (100ft)
2nd- 5 box jump overs 20/24″ + 1 shuttle run (100ft)
C1. Incline DB Bench Press @20×0, 10 reps x 3 sets-30sec
C2. FLR on Rings, 30-60sec x 3 sets-30sec
D. Banded Super Frog, 60sec/leg x 2 sets
https://www.youtube.com/watch?v=IvjLUg3ESsI
E. Pigeon Stretch, 60sec/leg
https://www.youtube.com/watch?v=jOBS91fJ1uM
–Bree, Noah, Sherry, Kelsey, Mitch and Jody all demonstrating strong shoulders and core stability during their wall walks.
Wednesday Posterior Chain + Core + Aerobic Tester + Mobility
A1. Hip Thrusts @30×0, 8-12 reps x 4 sets-1min
A2. Single Leg KB/DB RDL @20×0, 6-9 reps/leg x 4 sets-1min
B. Accumulate 2minutes weighted front bridge/front bridge
C. For time:
75 cal rowing
50 overhead plate walking lunges 25/45lbs
25 burpees onto 45lb plate
15 kbs @53lbs/70lbs (heavier than “normal”)
12 box jump overs 24/30″
9 deadlifts 205lbs/275lbs
scaled version:
For time:
50 cal rowing
30 walking lunges
18 burpees
15 kbs
12 step-ups
9 deadlifts
Tuesday Upper EMOM
EMOM x 10minutes
Mins 1–>5: 1 wall walk + 10second pause forehead to wall
Mins 6–>10: 2 tgu/arm @15lbs/25lbs
+
EMOM x 10minutes
1st- 6 CGBP @ high load
2nd- 100ft goblet carry 16kg/24kg
+
EMOM x 10minutes
1st-(1st) 3-4 ring dips or (2nd) 4-6 ring pushups or (3rd) 6-8 db bench press
2nd- (1st) supinated chest to bar hold 10-20seconds or (2nd) supinated chin over bar hold 10-20seconds or (3rd) chest/chin to bar hold in inverted row position 10-20seconds
+
5 way shoulder mob
https://www.youtube.com/watch?v=eveYJP1indI
Week 2 Dec. 28–>Jan.2/2016Monday Clean + Deadlift EMOM Map + Arm Cash Out + Mobility
A. Power Clean. Below Knee Hang Power Clean. Front Squat 1.1.1 every 90sec x 8 sets
-build to starting weight, then build every 90s
B. EMOM x 10minutes
Mins 1–>5: 5 deadlifts @95lbs/135lbs + 5 lateral barbell burpees
Mins 6–>10: 3 deadlifts @95lbs/135lbs + 3 bar facing burpees + 3 deadlifts @95lbs/135lbs
C. AMRAP unbroken Wide Grip Pronated Strict Pullup @30×1 x 3 sets-2-3min b/w
-follow tempo for sets to count
-*scaled:
Ring Assisted Pullup, 10-15 reps x 3 sets-rest 2-3min b/w
-create resistance harder/easier by using legs/more arms
https://www.youtube.com/watch?v=bQWvO5q6U48
D. Overhead Distraction, 30-60sec/arm x 2 sets
AMRAP in 30minutes:
Groups of 2: 1 person works/1 person rest- must “tag” before partner switch everytime: 5 burpee penalty if no “tag”
100ft partner carry (or 100ft heavy farmers carry)
25ft plate push 45lbs
100ft bear crawl
25ft plate push 45lbs
100ft walking lunges
25 cal rowing/25 cal airdyne/75 single unders
Thursday Fsq/Bsq emom + Mixed EMOM map + GBC + Mobility
A. Front Squat @20×1, 5 reps every 2 min x 5 sets
-start @ challenging weight and build
-get everyone to their starter weight, then start on the clock
B. EMOM x 10 minutes
Mins 1–>5: 3 burpees to 6″ oh + 8 kbs @24kg/16kg
Mins 6–>10: 6 burpees to 6″ oh + 6 air squats
C1. 30sec FLR on rings (can be weighted) x 2 sets-30sec
C2. Chinover Barhold, 20-30sec x 2 sets-1min
-scale with chest/chin to bar hold on inverted row
D. Banded Hip Opener 60sec/leg
https://www.youtube.com/watch?v=lgdeL7-xXGM
E. Pigeon Stretch 60sec/leg
https://www.youtube.com/watch?v=jOBS91fJ1uM
Wednesday Posterior Chain + Core + Aerobic Tester + Mobility
A. Hip Thrusts @20×0, 8-12 reps x 3 sets-1:30min – as heavy as possible
B. Hollow Rocks, 20sec per min x 5 minutes
C. For time:
1000m row
50 air squats
40 situps
30 shoulder to overhead 55lbs/75lbs
20 burpees
10 strict pullups
or scaled option:
For time:
500m row
25 air squats
20 situps
18 kbs 25/45
12 ring rows
8 burpees
D. Banded Assisted Hamstring Stretch 30-60sec/leg x 2 sets
Tuesday Upper EMOMEMOM x 10minutes
1st- 3 CGBP @ high load
2nd- 3-5 bent over barbell rows @ 20×0
+
EMOM x 10minutes
1st- 2-3 strict press @ high load
2nd- 3-5 L arm ring rows + 3-5 R arm ring rows
+
EMOM x 10minutes
1st- 5 push press @ high load
2nd- 5 db/kb rows @ 20×0/arm as heavy AS POSSIBLE