It's the weekend! Took long enough to get here. Should be a tough workout today. Anytime it's a workout in quotation marks, you know you're in for a good time. Here it is!
GYM PROGRAM
Warm-up
Plyometric Circuit
4rds - 1min at each station
Mini Hurdle Jumps
Agility Ladder
Burpees to a Plate
Rollover to V-sit
Mobility
Roll Front of Shoulders w/LAX Ball - 1min/side
Roll Lats - 1min/side
Roll Hamstrings - 1min/side
Skill/Strength
EMOM for 10min
10 Wall Balls (20/14)
5 Russian Swings
WOD
"DT"
5RFT
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerk (155/105)
SMOLOV SQUAT CYCLE
1x3 @ 65%
1x3 @ 75%
1x3 @ 85%
4x5 @ 90%
I'll start writing more on the weekends. Especially start giving some mobility/active rest day stuff for you guys to look at. See you soon!
Friday, January 31, 2014
Thursday, January 30, 2014
1/31/14: Day 61
Hey, guys! Gonna keep it nice and short tonight. I'm tired and have to work at my other job in the morning. Just how it goes! Here's today's fun.
GYM PROGRAM
Warm-up
Tabata DU
4 Rounds :20/:10
Dislocates
Mountain Climbers
PVC OHS
Dive Bombers
Mobility
Athlete Choice - 6min
Skill/Strength
EMOM for 10min
3 Behind the Head Snatch Grip Push Press (45/35)
2 Heaving Snatch Balances (45/35)
1 Snatch Balance (45/35)
WOD
AMRAP in 8min
10 Knees to Elbows
5 OHS (135/95)
SMOLOV SQUAT CYCLE
Off until tomorrow
This week was a big example to how varied AMRAP's could be. Some are tougher than others, and it's not always the time that makes it that way. You guys did awesome this week, and you are all tougher physically AND mentally. Good work!
GYM PROGRAM
Warm-up
Tabata DU
4 Rounds :20/:10
Dislocates
Mountain Climbers
PVC OHS
Dive Bombers
Mobility
Athlete Choice - 6min
Skill/Strength
EMOM for 10min
3 Behind the Head Snatch Grip Push Press (45/35)
2 Heaving Snatch Balances (45/35)
1 Snatch Balance (45/35)
WOD
AMRAP in 8min
10 Knees to Elbows
5 OHS (135/95)
SMOLOV SQUAT CYCLE
Off until tomorrow
This week was a big example to how varied AMRAP's could be. Some are tougher than others, and it's not always the time that makes it that way. You guys did awesome this week, and you are all tougher physically AND mentally. Good work!
Wednesday, January 29, 2014
1/30/14: Day 60
So, yesterday sucked about as bad as I thought it would. I'm sure everyone feels about the same way. Pretty sure I heard one of my athletes say they hated me in the middle of the workout. That's what I'm here for! You guys rocked it as always though. We all know we are gonna see a sick and twisted version of "Fran" in the Open in one way or another, so might as well learn to embrace the suck. Anyway, good work, and here's today's workout!
GYM PROGRAM
Warm-up
20 Dislocates
15 Goblet Squats
10 Good Mornings (Barbell)
5 Inch Worm/Push-ups
"Bring Sally Up" - Plank to Stand Up Edition
Mobility
Couch Stretch - 1min/leg
Front Rack Band Stretch - 1min/side
Skill/Strength
High Hang Power Clean 2-2-2-2-2-2, 2:00 int
WOD
AMRAP in 15min
20 DU
15 KB Swings (72/53)
10 Sit-ups
5 Ring Dips
SMOLOV SQUAT CYCLE
Off until Saturday
Obviously, not as much reading material, but everyone was doing the same stuff anyway. And, it gives me a little more time to write for fun. The High Hang Power Cleans are set up to be increasing in weight. Work up to a heavy set without dropping the bar. Do work!
GYM PROGRAM
Warm-up
20 Dislocates
15 Goblet Squats
10 Good Mornings (Barbell)
5 Inch Worm/Push-ups
"Bring Sally Up" - Plank to Stand Up Edition
Mobility
Couch Stretch - 1min/leg
Front Rack Band Stretch - 1min/side
Skill/Strength
High Hang Power Clean 2-2-2-2-2-2, 2:00 int
WOD
AMRAP in 15min
20 DU
15 KB Swings (72/53)
10 Sit-ups
5 Ring Dips
SMOLOV SQUAT CYCLE
Off until Saturday
Obviously, not as much reading material, but everyone was doing the same stuff anyway. And, it gives me a little more time to write for fun. The High Hang Power Cleans are set up to be increasing in weight. Work up to a heavy set without dropping the bar. Do work!
Tuesday, January 28, 2014
1/29/14: Day 59
Ok, so before you look at the workout, I just want to let you know that I want you to think of me as your parent...in a non-creepy way. You may not always understand the things I do, but I do it out of love. And sometimes the things I do hurts me more than it hurts you. Except for today's workout, this one will definitely hurt you more. Enjoy! Also, you'll notice there is no more "SMOLOV PROGRAM" section. I just combined them all together because I was posting the same stuff for both programs anyway. Just wanted to save on some paper.
GYM PROGRAM
Warm-up
Tabata DU
1min Front Squat Test
3 Rounds :20/:10
Dislocates
Mountain Climbers
Push-ups
Mobility
Roll Back - 1min
Roll Front/Back of Shoulder w/LAX Ball - 1min/section
Skill/Strength
EMOM for 10min
3 Strict T2B
3 Heavy Russian Swings
WOD
AMRAP in 12min
15 Thrusters (95/65)
15 Pull-ups
OLY CLASS
EMOM for 8min
2 Clean Pulls to top of knee w/2sec pause
EMOM for 10min
1 Power Clean w/2sec pause at top of knee
EMOM for 8min
2 Snatch Pulls to top of knee w/2sec pause
EMOM for 10min
1 Power Snatch w/2sec pause at top of knee
SMOLOV SQUAT CYCLE
1x3 @ 65%
1x3 @ 75%
1x3 @ 85%
3x3 @ 90%
1x3 @ 95%
I know everyone is gonna hate this workout, but just remember...it could always be 135# Thrusters and C2B Pull-ups right? Do work!
GYM PROGRAM
Warm-up
Tabata DU
1min Front Squat Test
3 Rounds :20/:10
Dislocates
Mountain Climbers
Push-ups
Mobility
Roll Back - 1min
Roll Front/Back of Shoulder w/LAX Ball - 1min/section
Skill/Strength
EMOM for 10min
3 Strict T2B
3 Heavy Russian Swings
WOD
AMRAP in 12min
15 Thrusters (95/65)
15 Pull-ups
OLY CLASS
EMOM for 8min
2 Clean Pulls to top of knee w/2sec pause
EMOM for 10min
1 Power Clean w/2sec pause at top of knee
EMOM for 8min
2 Snatch Pulls to top of knee w/2sec pause
EMOM for 10min
1 Power Snatch w/2sec pause at top of knee
SMOLOV SQUAT CYCLE
1x3 @ 65%
1x3 @ 75%
1x3 @ 85%
3x3 @ 90%
1x3 @ 95%
I know everyone is gonna hate this workout, but just remember...it could always be 135# Thrusters and C2B Pull-ups right? Do work!
Monday, January 27, 2014
1/28/14: Day 58
Hey, guys. Just to make sure everyone knows, there is no 5:30am class due to the "polar vortex" that seems to be sweeping through our neck of the woods. I know you're all tough and can brave the weather, but when schools are closed you know the rules! Here's today's afternoon workout.
GYM PROGRAM
Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Overhead Lunges
10 Push-ups
10 Good Mornings
Mobility
Roll Hamstrings - 1min/leg
Shoulder Mash - 1min/side
Skill/Strength
EMOM for 12min
3 Right Arm Hanging DB Snatch
3 Left Arm Hanging DB Snatch
WOD
AMRAP in 20min
6 Deadlifts (155/105)
12 Bar-facing Burpees
18 DU
SMOLOV PROGRAM
Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Overhead Lunges
10 Push-ups
10 Good Mornings
Mobility
Roll Quads - 1min/leg
Roll Hamstrings - 1min/leg
Shoulder Mash - 1min/side
Skill/Strength
EMOM for 12min
3 Right Arm Hanging DB Snatch
3 Left Arm Hanging DB Snatch
WOD
AMRAP in 20min
6 Deadlifts (155/105)
12 Bar-facing Burpees
18 DU
Squat Cycle
Off
That's all for today! I know I post the same thing for Smolov, but just go with it. Thanks!
Sunday, January 26, 2014
1/27/14: Day 57
Hey, guys! Quite a weekend! Ended up driving to Ohio on Saturday. A 4.5 hour trip turned into a 7 hour trip. Great adventure. Glad to be home. Looking forward to seeing everyone work hard this week. Here's today's workout!
GYM PROGRAM
Warm-up
Tabata DU
2 Rounds
10 Dislocates
10 Mountain Climbers
10 Barbell Rows
10 Push-ups
Mobility
Roll Lats - 1min/side
Roll Quads - 1min/side
Skill/Strength
Weighted Strict Pull-ups 5-5-5-3-3-1, 2:00 int
WOD
CrossFit Open 13.3
AMRAP in 12min
150 Wall Balls (20/14)
90 DU
30 Muscle-ups (2 Pull-ups/2 Ring Dips per 1 MU. Must go 2 PU, 2 RD, 2 PU, 2 RD, 2 PU, 2 RD. Not 6 PU and 6 RD)
SMOLOV PROGRAM
Warm-up
Tabata DU
2 Rounds
10 Dislocates
10 Mountain Climbers
10 Barbell Rows
10 Push-ups
Mobility
Roll Lats - 1min/side
Roll Quads - 1min/side
Skill/Strength
Weighted Strict Pull-ups 5-5-5-3-3-1, 2:00 int
WOD
CrossFit Open 13.3
AMRAP in 12min
150 Wall Balls (20/14)
90 DU
30 Muscle-ups (2 Pull-ups/2 Ring Dips per 1 MU. Must go 2 PU, 2 RD, 2 PU, 2 RD, 2 PU, 2 RD. Not 6 PU and 6 RD)
1x4 @ 70%
1x4 @ 80%
1x3 @ 90%
2x4 @ 90%
Getting more and more prepared for the Open!
GYM PROGRAM
Warm-up
Tabata DU
2 Rounds
10 Dislocates
10 Mountain Climbers
10 Barbell Rows
10 Push-ups
Mobility
Roll Lats - 1min/side
Roll Quads - 1min/side
Skill/Strength
Weighted Strict Pull-ups 5-5-5-3-3-1, 2:00 int
WOD
CrossFit Open 13.3
AMRAP in 12min
150 Wall Balls (20/14)
90 DU
30 Muscle-ups (2 Pull-ups/2 Ring Dips per 1 MU. Must go 2 PU, 2 RD, 2 PU, 2 RD, 2 PU, 2 RD. Not 6 PU and 6 RD)
SMOLOV PROGRAM
Warm-up
Tabata DU
2 Rounds
10 Dislocates
10 Mountain Climbers
10 Barbell Rows
10 Push-ups
Mobility
Roll Lats - 1min/side
Roll Quads - 1min/side
Skill/Strength
Weighted Strict Pull-ups 5-5-5-3-3-1, 2:00 int
WOD
CrossFit Open 13.3
AMRAP in 12min
150 Wall Balls (20/14)
90 DU
30 Muscle-ups (2 Pull-ups/2 Ring Dips per 1 MU. Must go 2 PU, 2 RD, 2 PU, 2 RD, 2 PU, 2 RD. Not 6 PU and 6 RD)
Squat Cycle
1x4 @ 60%1x4 @ 70%
1x4 @ 80%
1x3 @ 90%
2x4 @ 90%
Getting more and more prepared for the Open!
Thursday, January 23, 2014
1/24/14: Day 54
Happy Friday, everyone! As always, you all did awesome this week. Let's finish out the week strong with a little Tabata work!
GYM PROGRAM
Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Overhead Lunges
10 Good Mornings
10 Burpees
Mobility
Roll Lats - 1min/side
Front Rack Band Stretch - 1min/side
Skill/Strength
Deadlift 5x3 @ 85%
WOD
Tabata Overhead Lunges w/Plate (45/25)
Rest 1:00
Tabata Ring Dips
Rest 1:00
Tabata Hang Cleans (155/105)
Rest 1:00
Tabata K2E
Rest 1:00
*Score is lowest number of reps/Tabata round
SMOLOV PROGRAM
Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Overhead Lunges
10 Good Mornings
10 Burpees
Mobility
Roll Quads - 1min/leg
Roll Hamstrings - 1min/leg
Roll Lats - 1min/side
Front Rack Band Stretch - 1min/side
Skill/Strength
Weighted Pull-ups 5-5-5-5-5
WOD
Tabata Overhead Lunges w/Plate (45/25)
Rest 1:00
Tabata Ring Dips
Rest 1:00
Tabata Hang Cleans (155/105)
Rest 1:00
Tabata K2E
Rest 1:00
*Score is lowest number of reps/Tabata
Squat Cycle
Off
Do work!
GYM PROGRAM
Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Overhead Lunges
10 Good Mornings
10 Burpees
Mobility
Roll Lats - 1min/side
Front Rack Band Stretch - 1min/side
Skill/Strength
Deadlift 5x3 @ 85%
WOD
Tabata Overhead Lunges w/Plate (45/25)
Rest 1:00
Tabata Ring Dips
Rest 1:00
Tabata Hang Cleans (155/105)
Rest 1:00
Tabata K2E
Rest 1:00
*Score is lowest number of reps/Tabata round
SMOLOV PROGRAM
Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Overhead Lunges
10 Good Mornings
10 Burpees
Mobility
Roll Quads - 1min/leg
Roll Hamstrings - 1min/leg
Roll Lats - 1min/side
Front Rack Band Stretch - 1min/side
Skill/Strength
Weighted Pull-ups 5-5-5-5-5
WOD
Tabata Overhead Lunges w/Plate (45/25)
Rest 1:00
Tabata Ring Dips
Rest 1:00
Tabata Hang Cleans (155/105)
Rest 1:00
Tabata K2E
Rest 1:00
*Score is lowest number of reps/Tabata
Squat Cycle
Off
Do work!
Wednesday, January 22, 2014
1/23/14: Day 53
Yo! Elizabeth told me to write more, but let's be honest...you guys only check to see how sucky the workouts will be. I'm ok with that though. One of these days, I'll have her do a guest writing. Here's today's workout!
GYM PROGRAM
Warm-up
Row 500m
3 Rounds :20/:10
Dislocates
Mountain Climbers
PVC OHS
Sit-ups
Mobility
Couch Stretch - 1min/leg
Shoulder Mash - 1min/side
Skill/Strength
1-1/4 Back Squat 5x2 @ 70%
WOD
For time
100 Slam Balls (30/20)
25 DU
75 Slam Balls
50 DU
50 Slam Balls
75 DU
25 Slam Balls
100 DU
18:00 cap
SMOLOV PROGRAM
Warm-up
Row 500m
3 Rounds :20/:10
Dislocates
Mountain Climbers
PVC OHS
Sit-ups
Mobility
Couch Stretch - 1min/leg
Shoulder Mash - 1min/side
Skill/Strength
EMOM for 10min
5 Heavy Russian Swings
5 Barbell Rows (135/95)
WOD
For time
100 Slam Balls (30/20)
25 DU
75 Slam Balls
50 DU
50 Slam Balls
75 DU
25 Slam Balls
100 DU
18:00 cap
Squat Cycle
Off
Get to it!
GYM PROGRAM
Warm-up
Row 500m
3 Rounds :20/:10
Dislocates
Mountain Climbers
PVC OHS
Sit-ups
Mobility
Couch Stretch - 1min/leg
Shoulder Mash - 1min/side
Skill/Strength
1-1/4 Back Squat 5x2 @ 70%
WOD
For time
100 Slam Balls (30/20)
25 DU
75 Slam Balls
50 DU
50 Slam Balls
75 DU
25 Slam Balls
100 DU
18:00 cap
SMOLOV PROGRAM
Warm-up
Row 500m
3 Rounds :20/:10
Dislocates
Mountain Climbers
PVC OHS
Sit-ups
Mobility
Couch Stretch - 1min/leg
Shoulder Mash - 1min/side
Skill/Strength
EMOM for 10min
5 Heavy Russian Swings
5 Barbell Rows (135/95)
WOD
For time
100 Slam Balls (30/20)
25 DU
75 Slam Balls
50 DU
50 Slam Balls
75 DU
25 Slam Balls
100 DU
18:00 cap
Squat Cycle
Off
Get to it!
Tuesday, January 21, 2014
1/22/14: Day 52
Everyday, the Open gets that much closer. Everyone getting excited??? I know we are at Chemical City. You guys rock, and here's today's workout.
GYM PROGRAM
Warm-up
Row 500m
20 Dislocates
20 Russian Swings
20 Goblet Squats
20 KB Shoulder Press (10 each arm)
Mobility
Roll Back of Shoulders w/LAX Ball - 1min/side
Roll Hamstrings - 1min/leg
Skill/Strength
Push Press 7x3 @ 85%, 2:00 int
WOD
"Heavy Fran"
21-15-9 Reps for time
Thruster (135/95)
C2B Pull-ups
15:00 cap
OLY CLASS
EMOM for 10min
1 Snatch Balance
1 OHS (3sec down, 3sec hold in bottom)
EMOM for 8min
2 Hang Muscle Snatch
EMOM for 12min
1 High Hang Snatch (Squat)
SMOLOV PROGRAM
Warm-up
Row 500m
20 Dislocates
20 Russian Swings
20 Goblet Squats
20 KB Shoulder Press (10 each arm)
Mobility
Roll Quads - 1min/leg
Roll Hamstrings - 1min/leg
Roll Back of Shoulders w/LAX Ball - 1min/side
Skill/Strength
Push Press 7x3 @ 85%, 2:00 int
WOD
"Heavy Fran"
21-15-9 Reps for time
Thruster (135/95)
C2B Pull-ups
15:00 cap
Squat Cycle
1x3 @ 60%
1x3 @ 70%
1x4 @ 80%
1x3 @ 90%
2x5 @ 85%
That's all, kids. I know I'll hear lots of complaints about this one. :)
GYM PROGRAM
Warm-up
Row 500m
20 Dislocates
20 Russian Swings
20 Goblet Squats
20 KB Shoulder Press (10 each arm)
Mobility
Roll Back of Shoulders w/LAX Ball - 1min/side
Roll Hamstrings - 1min/leg
Skill/Strength
Push Press 7x3 @ 85%, 2:00 int
WOD
"Heavy Fran"
21-15-9 Reps for time
Thruster (135/95)
C2B Pull-ups
15:00 cap
OLY CLASS
EMOM for 10min
1 Snatch Balance
1 OHS (3sec down, 3sec hold in bottom)
EMOM for 8min
2 Hang Muscle Snatch
EMOM for 12min
1 High Hang Snatch (Squat)
SMOLOV PROGRAM
Warm-up
Row 500m
20 Dislocates
20 Russian Swings
20 Goblet Squats
20 KB Shoulder Press (10 each arm)
Mobility
Roll Quads - 1min/leg
Roll Hamstrings - 1min/leg
Roll Back of Shoulders w/LAX Ball - 1min/side
Skill/Strength
Push Press 7x3 @ 85%, 2:00 int
WOD
"Heavy Fran"
21-15-9 Reps for time
Thruster (135/95)
C2B Pull-ups
15:00 cap
Squat Cycle
1x3 @ 60%
1x3 @ 70%
1x4 @ 80%
1x3 @ 90%
2x5 @ 85%
That's all, kids. I know I'll hear lots of complaints about this one. :)
Monday, January 20, 2014
1/21/14: Day 51
Guys! You're awesome. That's all. Here's today's workout!
GYM PROGRAM
Warm-up
Row 500m
3 Rounds :20/:10
Dislocates
Mountain Climbers
Burpees
Rollover to V-sit
Mobility
Front Rack Band Stretch - 1min/side
Roll Back - 2min
Skill/Strength
10min to Establish a 3-Point Power Clean Max
(Power clean from the floor, Power Clean from the low hang, Power Clean from the high hang)
WOD
Death by KB Swings (53/35) & Death by Push-ups
(Minute 1 do 1 rep of each, Minute 2 do 2 reps of each…until no longer can finish in the minute)
SMOLOV PROGRAM
Warm-up
Row 500m
3 Rounds :20/:10
Dislocates
Mountain Climbers
Burpees
Rollover to V-sit
Mobility
Roll Quads - 1min/leg
Roll Hams - 1min/leg
Couch Stretch - 1min/leg
Front Rack Band Stretch - 1min/side
Roll Back - 2min
Skill/Strength
10min to Establish a 3-Point Power Clean Max
(Power clean from the floor, Power Clean from the low hang, Power Clean from the high hang)
WOD
Death by KB Swings (53/35) & Death by Push-ups (Minute 1 do 1 rep of each, Minute 2 do 2 reps of each…until no longer can finish in the minute)
Squat Cycle
Off
Get to it!
GYM PROGRAM
Warm-up
Row 500m
3 Rounds :20/:10
Dislocates
Mountain Climbers
Burpees
Rollover to V-sit
Mobility
Front Rack Band Stretch - 1min/side
Roll Back - 2min
Skill/Strength
10min to Establish a 3-Point Power Clean Max
(Power clean from the floor, Power Clean from the low hang, Power Clean from the high hang)
WOD
Death by KB Swings (53/35) & Death by Push-ups
(Minute 1 do 1 rep of each, Minute 2 do 2 reps of each…until no longer can finish in the minute)
SMOLOV PROGRAM
Warm-up
Row 500m
3 Rounds :20/:10
Dislocates
Mountain Climbers
Burpees
Rollover to V-sit
Mobility
Roll Quads - 1min/leg
Roll Hams - 1min/leg
Couch Stretch - 1min/leg
Front Rack Band Stretch - 1min/side
Roll Back - 2min
Skill/Strength
10min to Establish a 3-Point Power Clean Max
(Power clean from the floor, Power Clean from the low hang, Power Clean from the high hang)
WOD
Death by KB Swings (53/35) & Death by Push-ups (Minute 1 do 1 rep of each, Minute 2 do 2 reps of each…until no longer can finish in the minute)
Squat Cycle
Off
Get to it!
Sunday, January 19, 2014
1/20/14: Day 50
Smolov people, you are squatting again! Make sure you pay attention to your squat cycle instructions. Everyone else...time to start preparing for the Open!
GYM PROGRAM
Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Push-ups
10 Straddle Plate Jumps
10 Good Mornings
Mobility
Roll Front of Shoulders w/LAX Ball - 1min/side
Roll Quads - 1min/side
Skill/Strength
Front Squat 8x3 @ 85%, 2:00 int
WOD
CrossFit Open 13.1
AMRAP in 10min
5 Shoulder to Overhead (115/75)
10 Deadlift (115/75)
15 Box Jumps (24/20)
SMOLOV PROGRAM
Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Push-ups
10 Straddle Plate Jumps
10 Good Mornings
Mobility
Roll Front of Shoulders w/LAX Ball - 1min/side
Roll Quads - 1min/side
Skill/Strength
Front Squat 8x3 @ 85%, 2:00 int
WOD
CrossFit Open 13.1
AMRAP in 10min
5 Shoulder to Overhead (115/75)
10 Deadlift (115/75)
15 Box Jumps (24/20)
GYM PROGRAM
Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Push-ups
10 Straddle Plate Jumps
10 Good Mornings
Mobility
Roll Front of Shoulders w/LAX Ball - 1min/side
Roll Quads - 1min/side
Skill/Strength
Front Squat 8x3 @ 85%, 2:00 int
WOD
CrossFit Open 13.1
AMRAP in 10min
5 Shoulder to Overhead (115/75)
10 Deadlift (115/75)
15 Box Jumps (24/20)
SMOLOV PROGRAM
Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Push-ups
10 Straddle Plate Jumps
10 Good Mornings
Mobility
Roll Front of Shoulders w/LAX Ball - 1min/side
Roll Quads - 1min/side
Skill/Strength
Front Squat 8x3 @ 85%, 2:00 int
WOD
CrossFit Open 13.1
AMRAP in 10min
5 Shoulder to Overhead (115/75)
10 Deadlift (115/75)
15 Box Jumps (24/20)
Squat Cycle
1x3 @ 65%
1x4 @ 75%
3x4 @ 85%
1x5 @ 85%
Do work!
Friday, January 17, 2014
1/17/14: Day 47
GYM PROGRAM
Warm-up
Front Squat Test - 1:00
Row 500m
3 Rounds :20/:10
Good Mornings
Front Squats
Push Press
Mobility
Stretch Wrists - 2min
Shoulder Band Pull Stretch - 1min/side
Skill/Strength
EMOM for 8min
1 High Hang Squat Clean
1 Low Hang Squat Clean
WOD
For time
10 Squat Clean Thrusters (95/65)
20 Hand Release Push-ups
30 KB Swings (53/35)
40 Slam Balls (30/20)
30 KB Swings (53/35
20 Hand Release Push-ups
10 Squat Clean Thrusters (95/65)
SMOLOV PROGRAM
Warm-up
Front Squat Test - 1:00
Row 500m
3 Rounds :20/:10
Good Mornings
Front Squats
Push Press
Mobility
Stretch Wrists - 2min
Shoulder Band Pull Stretch - 1min/side
Skill/Strength
EMOM for 8min
1 High Hang Squat Clean
1 Low Hang Squat Clean
WOD
For time
10 Squat Clean Thrusters (95/65)
20 Hand Release Push-ups
30 KB Swings (53/35)
40 Slam Balls (30/20)
30 KB Swings (53/35
20 Hand Release Push-ups
10 Squat Clean Thrusters (95/65)
Squat Cycle
Off
Short and sweet today, guys. Do work!
Warm-up
Front Squat Test - 1:00
Row 500m
3 Rounds :20/:10
Good Mornings
Front Squats
Push Press
Mobility
Stretch Wrists - 2min
Shoulder Band Pull Stretch - 1min/side
Skill/Strength
EMOM for 8min
1 High Hang Squat Clean
1 Low Hang Squat Clean
WOD
For time
10 Squat Clean Thrusters (95/65)
20 Hand Release Push-ups
30 KB Swings (53/35)
40 Slam Balls (30/20)
30 KB Swings (53/35
20 Hand Release Push-ups
10 Squat Clean Thrusters (95/65)
SMOLOV PROGRAM
Warm-up
Front Squat Test - 1:00
Row 500m
3 Rounds :20/:10
Good Mornings
Front Squats
Push Press
Mobility
Stretch Wrists - 2min
Shoulder Band Pull Stretch - 1min/side
Skill/Strength
EMOM for 8min
1 High Hang Squat Clean
1 Low Hang Squat Clean
WOD
For time
10 Squat Clean Thrusters (95/65)
20 Hand Release Push-ups
30 KB Swings (53/35)
40 Slam Balls (30/20)
30 KB Swings (53/35
20 Hand Release Push-ups
10 Squat Clean Thrusters (95/65)
Squat Cycle
Off
Short and sweet today, guys. Do work!
Thursday, January 16, 2014
1/16/14: Day 46
The Open is finally up for registration! You guys are all ready, and you're all making it to the Games. I know it! You guys are all the Fittest on Earth in my book. Here's today's workout to prove it.
GYM PROGRAM
Warm-up
Row 500m
100 Single Unders
2 Rounds
10 Mountain Climbers
10 Dislocates
10 Jumping Lunges
10 Thrusters (45/35)
Mobility
Roll Lats - 1min/side
Shoulder Mash - 1min/side
Skill/Strength
EMOM for 7min
3 Strict HSPU
6 Barbell Rows (135/95)
WOD
For time
Buy-in: 1000m Row
Then…
3 Rounds
10 T2B
15 Wall Balls (20/14)
20 Dumbbell Snatches (65/45)
Then…
Cash-out: 100 DU
20:00 cap
SMOLOV PROGRAM
Warm-up
Row 500m
100 Single Unders
2 Rounds
10 Mountain Climbers
10 Dislocates
10 Jumping Lunges
10 Thrusters (45/35)
Mobility
Roll Lats - 1min/side
Shoulder Mash - 1min/side
Skill/Strength
EMOM for 7min
3 Strict HSPU
6 Barbell Rows (135/95)
WOD
For time
Buy-in: 1000m Row
Then…
3 Rounds
10 T2B
15 Wall Balls (20/14)
20 Dumbbell Snatches (65/45)
Then…
Cash-out: 100 DU
20:00 cap
Squat Cycle
Off
Do work!
GYM PROGRAM
Warm-up
Row 500m
100 Single Unders
2 Rounds
10 Mountain Climbers
10 Dislocates
10 Jumping Lunges
10 Thrusters (45/35)
Mobility
Roll Lats - 1min/side
Shoulder Mash - 1min/side
Skill/Strength
EMOM for 7min
3 Strict HSPU
6 Barbell Rows (135/95)
WOD
For time
Buy-in: 1000m Row
Then…
3 Rounds
10 T2B
15 Wall Balls (20/14)
20 Dumbbell Snatches (65/45)
Then…
Cash-out: 100 DU
20:00 cap
SMOLOV PROGRAM
Warm-up
Row 500m
100 Single Unders
2 Rounds
10 Mountain Climbers
10 Dislocates
10 Jumping Lunges
10 Thrusters (45/35)
Mobility
Roll Lats - 1min/side
Shoulder Mash - 1min/side
Skill/Strength
EMOM for 7min
3 Strict HSPU
6 Barbell Rows (135/95)
WOD
For time
Buy-in: 1000m Row
Then…
3 Rounds
10 T2B
15 Wall Balls (20/14)
20 Dumbbell Snatches (65/45)
Then…
Cash-out: 100 DU
20:00 cap
Squat Cycle
Off
Do work!
Tuesday, January 14, 2014
1/15/14: Day 45
GYM PROGRAM
Warm-up
Squat Test (use kb for depth if necessary) - 1:00
Row 500m
3 Rounds :20/:10
Jumping Jacks
Inch Worms
Jump Rope
Mountain Climbers
Mobility
Roll Calves w/LAX Ball - 1min/leg
Couch Stretch - 1min/side
Skill/Strength
Back Box Squat 5x2 @ 90%
WOD
21-15-9 Reps for time
SDHP (95/65)
Box Jumps (24/20)
Then…
Rest 2min
Then…
9-15-21 Reps for time
K2E
Burpees
15:00 cap
OLY CLASS
Jerk Foot Drills
After position established…
EMOM for 5min
5 Split Jerks (PVC or Oly bar only)
EMOM for 7min
2 Push Jerks from behind the head
10min to establish heavy split jerk from behind the head
EMOM for 10min
1 High Hang Power Clean and Split Jerk (work up to heavy max)
OLY CLASS
Jerk Foot Drills
After position established…
EMOM for 5min
5 Split Jerks (PVC or Oly bar only)
EMOM for 7min
2 Push Jerks from behind the head
10min to establish heavy split jerk from behind the head
EMOM for 10min
1 High Hang Power Clean and Split Jerk (work up to heavy max)
SMOLOV PROGRAM
Warm-up
Squat Test (use kb for depth if necessary) - 1:00
Row 500m
3 Rounds :20/:10
Jumping Jacks
Inch Worms
Jump Rope
Mountain Climbers
Mobility
Roll Calves w/LAX Ball - 1min/leg
Couch Stretch - 1min/side
Skill/Strength
Back Box Squat 12x2 @ 90%
WOD
21-15-9 Reps for time
SDHP (95/65)
Box Jumps (24/20)
Then…
Rest 2min
Then…
9-15-21 Reps for time
K2E
Burpees
15:00 cap
That's all for today, folks!
Monday, January 13, 2014
1/14/14: Day 44
Good work yesterday, everyone. That's how we usually like to start off our weeks! Well, at least I do. You guys don't really have a choice. Just remember, everything I do, I do out of love. Here's today's love!
GYM PROGRAM
Warm-up
Row 500m
20 Dislocates
20 PVC OHS
20 Barbell Good Mornings
Bring Sally-up: Push-up Edition
Mobility
LAX Ball to Front/Back of Shoulder - 1min/section
Roll Hamstrings - 1min/side
Strength/Skill
Push Press 6x4 @ 80%, 2:00 int
WOD
10 Rounds for time
3 Power Cleans (185/125)
3 Shoulder to Overhead (185/125)
3 Burpees
16:00 cap
SMOLOV PROGRAM
Warm-up
Row 500m
20 Dislocates
20 PVC OHS
20 Barbell Good Mornings
Bring Sally-up: Push-up Edition
Mobility
LAX Ball to Front/Back of Shoulder - 1min/section
Roll Hamstrings - 1min/side
Skill/Strength
Push Press 8x4 @ 80%, 2:00 int
WOD
10 Rounds for time
3 Power Cleans (185/125)
3 Shoulder to Overhead (185/125)
3 Burpees
16:00 cap
Squat Cycle
Off
Today is a great example of finding the right weight. You want to push yourself and make the weight challenging, but not to the point of only being able to get one rep at a time. Remember, scaling doesn't mean you're weak, scaling means you're smart enough of an athlete to know your limits and when to push the envelope. You guys know your own bodies better than anyone!
GYM PROGRAM
Warm-up
Row 500m
20 Dislocates
20 PVC OHS
20 Barbell Good Mornings
Bring Sally-up: Push-up Edition
Mobility
LAX Ball to Front/Back of Shoulder - 1min/section
Roll Hamstrings - 1min/side
Strength/Skill
Push Press 6x4 @ 80%, 2:00 int
WOD
10 Rounds for time
3 Power Cleans (185/125)
3 Shoulder to Overhead (185/125)
3 Burpees
16:00 cap
SMOLOV PROGRAM
Warm-up
Row 500m
20 Dislocates
20 PVC OHS
20 Barbell Good Mornings
Bring Sally-up: Push-up Edition
Mobility
LAX Ball to Front/Back of Shoulder - 1min/section
Roll Hamstrings - 1min/side
Skill/Strength
Push Press 8x4 @ 80%, 2:00 int
WOD
10 Rounds for time
3 Power Cleans (185/125)
3 Shoulder to Overhead (185/125)
3 Burpees
16:00 cap
Squat Cycle
Off
Today is a great example of finding the right weight. You want to push yourself and make the weight challenging, but not to the point of only being able to get one rep at a time. Remember, scaling doesn't mean you're weak, scaling means you're smart enough of an athlete to know your limits and when to push the envelope. You guys know your own bodies better than anyone!
Sunday, January 12, 2014
1/13/14: Day 43
GYM PROGRAM
Warm-up
Front Squat Test - 1:00
Row 500m
3 Rounds :20/:10
Dislocates
Squats
Burpees to a Plate
Heavy Russian Swings
Mobility
Roll Back - 1min
Roll Quads - 1min/leg
Front Rack Band Stretch - 1min/side
Skill/Strength
Front Squat 5x5 @ 80%, 2:00 int
WOD
2 Rounds for time
30 Front Squats (135/95)
30 KB Swings (53/35)
30 Slam Balls (30/20)
16:00 cap
SMOLOV PROGRAM
Warm-up
Front Squat Test - 1:00
Row 500m
3 Rounds :20/:10
Dislocates
Squats
Burpees to a Plate
Heavy Russian Swings
Mobility
Roll Back - 1min
Roll Quads - 1min/leg
Front Rack Band Stretch - 1min/side
Skill/Strength
EMOM for 10min
2 Hang Cleans, increasing weight each minute
WOD
2 Rounds for time
30 Front Squats (135/95)
30 KB Swings (53/35)
30 Slam Balls (30/20)
16:00 cap
Happy Monday!
Warm-up
Front Squat Test - 1:00
Row 500m
3 Rounds :20/:10
Dislocates
Squats
Burpees to a Plate
Heavy Russian Swings
Mobility
Roll Back - 1min
Roll Quads - 1min/leg
Front Rack Band Stretch - 1min/side
Skill/Strength
Front Squat 5x5 @ 80%, 2:00 int
WOD
2 Rounds for time
30 Front Squats (135/95)
30 KB Swings (53/35)
30 Slam Balls (30/20)
16:00 cap
SMOLOV PROGRAM
Warm-up
Front Squat Test - 1:00
Row 500m
3 Rounds :20/:10
Dislocates
Squats
Burpees to a Plate
Heavy Russian Swings
Mobility
Roll Back - 1min
Roll Quads - 1min/leg
Front Rack Band Stretch - 1min/side
Skill/Strength
EMOM for 10min
2 Hang Cleans, increasing weight each minute
WOD
2 Rounds for time
30 Front Squats (135/95)
30 KB Swings (53/35)
30 Slam Balls (30/20)
16:00 cap
Happy Monday!
Thursday, January 9, 2014
1/10/14: Day 40
Sorry, she's a little bit late tonight. Been a busy day! Don't worry though, I made it an extra special workout to make up for it. Here it is!
GYM PROGRAM
Warm-up
100 Single Unders
Row 500m
6:00 AMRAP
5 Good Mornings (Barbell)
5 Front Squats (Barbell)
5 Russian Swings
5 Slam Balls
Mobility
Front Rack Band - 1min/side
Calf Stretch - 1min/side
Skill/Strength
Deadlift 5x5 @ 75%
WOD
AMRAP in 2min
KB Swings (53/35)
Rest 1min
AMRAP in 2min
Box Jumps (24/20)
Rest 1min
AMRAP in 2min
Squat Cleans (95/65)
Rest 1min
AMRAP in 2min
Slam Balls (30/20)
Rest 1min
AMRAP in 2min
Overhead Lunges (95/65)
SMOLOV PROGRAM
Warm-up
100 Single Unders
Row 500m
6:00 AMRAP
5 Good Mornings (Barbell)
5 Front Squats (Barbell)
5 Russian Swings
5 Slam Balls
Mobility
Front Rack Band - 1min/side
Calf Stretch - 1min/side
Skill/Strength
Deadlift 5x5 @ 75%
WOD
AMRAP in 2min
KB Swings (53/35)
Rest 1min
AMRAP in 2min
Box Jumps (24/20)
Rest 1min
AMRAP in 2min
Squat Cleans (95/65)
Rest 1min
AMRAP in 2min
Slam Balls (30/20)
Rest 1min
AMRAP in 2min
Overhead Lunges (95/65)
Squat Cycle
Off
Let's just call today...AMRAP Friday. Enjoy!
GYM PROGRAM
Warm-up
100 Single Unders
Row 500m
6:00 AMRAP
5 Good Mornings (Barbell)
5 Front Squats (Barbell)
5 Russian Swings
5 Slam Balls
Mobility
Front Rack Band - 1min/side
Calf Stretch - 1min/side
Skill/Strength
Deadlift 5x5 @ 75%
WOD
AMRAP in 2min
KB Swings (53/35)
Rest 1min
AMRAP in 2min
Box Jumps (24/20)
Rest 1min
AMRAP in 2min
Squat Cleans (95/65)
Rest 1min
AMRAP in 2min
Slam Balls (30/20)
Rest 1min
AMRAP in 2min
Overhead Lunges (95/65)
SMOLOV PROGRAM
Warm-up
100 Single Unders
Row 500m
6:00 AMRAP
5 Good Mornings (Barbell)
5 Front Squats (Barbell)
5 Russian Swings
5 Slam Balls
Mobility
Front Rack Band - 1min/side
Calf Stretch - 1min/side
Skill/Strength
Deadlift 5x5 @ 75%
WOD
AMRAP in 2min
KB Swings (53/35)
Rest 1min
AMRAP in 2min
Box Jumps (24/20)
Rest 1min
AMRAP in 2min
Squat Cleans (95/65)
Rest 1min
AMRAP in 2min
Slam Balls (30/20)
Rest 1min
AMRAP in 2min
Overhead Lunges (95/65)
Squat Cycle
Off
Let's just call today...AMRAP Friday. Enjoy!
Wednesday, January 8, 2014
1/9/13: Day 39
Yo! I'm gonna start opening my blog like the emails I get from the Barbell Shrugged. Maybe it'll make more people follow the blog. If only they knew I existed...haha. With that being said, here's today's workout!
GYM PROGRAM
Warm-up
1:00 Squat Test
Row 500m
4 Rounds
Dislocates
Overhead Lunges (PVC)
Barbell Rows
Push Press
Mobility
Roll Hamstrings - 1min/side
Roll Lats - 1min/side
Skill/Strength
1-1/4 Back Squat 5x3 @ 75%, 2:00 int
WOD
"Cynical Cindy"
AMRAP in 20min
5 C2B Pull-ups
10 Weighted Push-ups (25/15)
15 Pistols (Start with alternate legs each round)
SMOLOV PROGRAM
Warm-up
1:00 Squat Test
Row 500m
4 Rounds
Dislocates
Overhead Lunges (PVC)
Barbell Rows
Push Press
Mobility
Roll Hamstrings - 1min/side
Roll Lats - 1min/side
Skill/Strength
1-1/4 Back Squat 5x3 @ 75%, 2:00 int
WOD
"Cynical Cindy"
AMRAP in 20min
5 C2B Pull-ups
10 Weighted Push-ups (25/15)
15 Pistols (Start with alternate legs each round)
Hopefully, you never look at Cindy the same way again. She heard what you said about her last time, so now she's fighting back with a vengeance! Happy lifting!
GYM PROGRAM
Warm-up
1:00 Squat Test
Row 500m
4 Rounds
Dislocates
Overhead Lunges (PVC)
Barbell Rows
Push Press
Mobility
Roll Hamstrings - 1min/side
Roll Lats - 1min/side
Skill/Strength
1-1/4 Back Squat 5x3 @ 75%, 2:00 int
WOD
"Cynical Cindy"
AMRAP in 20min
5 C2B Pull-ups
10 Weighted Push-ups (25/15)
15 Pistols (Start with alternate legs each round)
SMOLOV PROGRAM
Warm-up
1:00 Squat Test
Row 500m
4 Rounds
Dislocates
Overhead Lunges (PVC)
Barbell Rows
Push Press
Mobility
Roll Hamstrings - 1min/side
Roll Lats - 1min/side
Skill/Strength
1-1/4 Back Squat 5x3 @ 75%, 2:00 int
WOD
"Cynical Cindy"
AMRAP in 20min
5 C2B Pull-ups
10 Weighted Push-ups (25/15)
15 Pistols (Start with alternate legs each round)
Hopefully, you never look at Cindy the same way again. She heard what you said about her last time, so now she's fighting back with a vengeance! Happy lifting!
Tuesday, January 7, 2014
1/8/14: Day 38
Awesome work yesterday, guys. Definitely a lower back burner. I know you'll all come back for more today though! It's the nature of the beast. Here's today's awesomeness.
GYM PROGRAM
Warm-up
Row 500m
3 Rounds :20/:10
Dislocates
Mountain Climbers
Heavy Russian Swings
Bring Sally Up - Down-up Edition (no jump burpee)
Mobility
Roll Front/Back of Shoulder - 1min/side
Skill/Strength
Push Press 5x5 @ 75%, 2:00 int
WOD
21-15-9
Overhead Squat (135/95)
T2B
*EMOM do 3 KB Swings (72/53)
12:00 cap
OLY CLASS
6min to establish 1RM Power Snatch
EMOM for 10min
2 Snatch Grip Deadlifts @ 110%
EMOM for 7min
2 Hang Snatch High Pulls @ 95%
EMOM for 15min
1 Snatch Balance @ 85% with 5sec pause at bottom
SMOLOV PROGRAM
Warm-up
Row 500m
3 Rounds :20/:10
Dislocates
Mountain Climbers
Heavy Russian Swings
Bring Sally Up - Down-up Edition (no jump burpee)
Mobility
Roll Front/Back of Shoulder - 1min/side
Skill/Strength
Hang Snatch (Squat) 5x2 @ 80%, 2:00 int
WOD
21-15-9
Overhead Squat (135/95)
T2B
*EMOM do 3 KB Swings (72/53)
12:00 cap
GYM PROGRAM
Warm-up
Row 500m
3 Rounds :20/:10
Dislocates
Mountain Climbers
Heavy Russian Swings
Bring Sally Up - Down-up Edition (no jump burpee)
Mobility
Roll Front/Back of Shoulder - 1min/side
Skill/Strength
Push Press 5x5 @ 75%, 2:00 int
WOD
21-15-9
Overhead Squat (135/95)
T2B
*EMOM do 3 KB Swings (72/53)
12:00 cap
OLY CLASS
6min to establish 1RM Power Snatch
EMOM for 10min
2 Snatch Grip Deadlifts @ 110%
EMOM for 7min
2 Hang Snatch High Pulls @ 95%
EMOM for 15min
1 Snatch Balance @ 85% with 5sec pause at bottom
SMOLOV PROGRAM
Warm-up
Row 500m
3 Rounds :20/:10
Dislocates
Mountain Climbers
Heavy Russian Swings
Bring Sally Up - Down-up Edition (no jump burpee)
Mobility
Roll Front/Back of Shoulder - 1min/side
Skill/Strength
Hang Snatch (Squat) 5x2 @ 80%, 2:00 int
WOD
21-15-9
Overhead Squat (135/95)
T2B
*EMOM do 3 KB Swings (72/53)
12:00 cap
Happy lifting! Oh, and Smolov needs to do the Oly class as well. Just to clarify. :)
Monday, January 6, 2014
1/7/13: Day 37
Class Update: No 5:30am class due to bad weather and surrounding area schools closing. Anytime the schools in the area close due to weather, morning class will automatically be canceled.
Back on track! Weekends are always rough to recuperate from, but we're caught up and ready for action. Today's WOD should be a blast. No skill or strength because this WOD will be a little longer. I just have a quick question before you read the workout...anyone wanna do some gambling? ;)
GYM PROGRAM
Warm-up
1:00 Overhead Squat Test (PVC Pipe)
Row 500m
30 Dislocates
20 OHS
30 Good Mornings (Barbell)
Mobility
Roll Back - 1min
Shoulder Band Pull - 1min/side
Skill/Strength
Off
WOD
For time
"Blackjack"
20 Deadlifts @ BW
1 Burpee
19 Deadlifts @ BW
2 Burpees
18 Deadlifts @ BW
3 Burpees
…
1 Deadlift @ BW
20 Burpees
25:00 cap
SMOLOV PROGRAM
Warm-up
1:00 Overhead Squat Test (PVC Pipe)
Row 500m
30 Dislocates
20 OHS
30 Good Mornings (Barbell)
Mobility
Roll Back - 1min
Shoulder Band Pull - 1min/side
Skill/Strength
Off
WOD
For time
"Blackjack"
20 Deadlifts @ BW
1 Burpee
19 Deadlifts @ BW
2 Burpees
18 Deadlifts @ BW
3 Burpees
…
1 Deadlift @ BW
20 Burpees
25:00 cap
Back on track! Weekends are always rough to recuperate from, but we're caught up and ready for action. Today's WOD should be a blast. No skill or strength because this WOD will be a little longer. I just have a quick question before you read the workout...anyone wanna do some gambling? ;)
GYM PROGRAM
Warm-up
1:00 Overhead Squat Test (PVC Pipe)
Row 500m
30 Dislocates
20 OHS
30 Good Mornings (Barbell)
Mobility
Roll Back - 1min
Shoulder Band Pull - 1min/side
Skill/Strength
Off
WOD
For time
"Blackjack"
20 Deadlifts @ BW
1 Burpee
19 Deadlifts @ BW
2 Burpees
18 Deadlifts @ BW
3 Burpees
…
1 Deadlift @ BW
20 Burpees
25:00 cap
SMOLOV PROGRAM
Warm-up
1:00 Overhead Squat Test (PVC Pipe)
Row 500m
30 Dislocates
20 OHS
30 Good Mornings (Barbell)
Mobility
Roll Back - 1min
Shoulder Band Pull - 1min/side
Skill/Strength
Off
WOD
For time
"Blackjack"
20 Deadlifts @ BW
1 Burpee
19 Deadlifts @ BW
2 Burpees
18 Deadlifts @ BW
3 Burpees
…
1 Deadlift @ BW
20 Burpees
25:00 cap
Squat Cycle
Off
Happy lifting!
1/6/14: Day 36
New domain name and blog name! Late post today. My child decided to cry for most of the night, so I was a little preoccupied with that. Hopefully everyone is staying safe on the roads today. We had to cancel our morning class because of how bad everything got. Anyway, here is the workout for today.
GYM PROGRAM
Warm-up
1:00 Front Squat Test (Barbell)
Row 500m
4 Rounds :20/:10
Goblet Squats
Dislocates
Mountain Climbers
Push Press (Oly bar)
Mobility
Roll Quads - 1min/leg
Couch Stretch - 1min/leg
Skill/Strength
Front Squat 4x7 @75%, 3:00 int
WOD
5 Rounds for time
15 Pull-ups
25 Wall Balls
16:00 cap
SMOLOV PROGRAM
Warm-up
1:00 Front Squat Test (Sit in bottom of front squat with Oly bar)
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Barbell Rows
10 Rollover to V-sit
Mobility
Roll Quads - 1min/leg
Couch Stretch - 1min/leg
Skill/Strength
EMOM for 10min
Pause Power Clean (1sec pause at knee) @ 80%
WOD
5 Rounds for time
15 Pull-ups
25 Wall Balls
16:00 cap
Squat Cycle
Off
If any more classes are canceled, and you aren't on our Facebook page (Beth); check here for those updates. Happy lifting!
GYM PROGRAM
Warm-up
1:00 Front Squat Test (Barbell)
Row 500m
4 Rounds :20/:10
Goblet Squats
Dislocates
Mountain Climbers
Push Press (Oly bar)
Mobility
Roll Quads - 1min/leg
Couch Stretch - 1min/leg
Skill/Strength
Front Squat 4x7 @75%, 3:00 int
WOD
5 Rounds for time
15 Pull-ups
25 Wall Balls
16:00 cap
SMOLOV PROGRAM
Warm-up
1:00 Front Squat Test (Sit in bottom of front squat with Oly bar)
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Barbell Rows
10 Rollover to V-sit
Mobility
Roll Quads - 1min/leg
Couch Stretch - 1min/leg
Skill/Strength
EMOM for 10min
Pause Power Clean (1sec pause at knee) @ 80%
WOD
5 Rounds for time
15 Pull-ups
25 Wall Balls
16:00 cap
Squat Cycle
Off
If any more classes are canceled, and you aren't on our Facebook page (Beth); check here for those updates. Happy lifting!
Friday, January 3, 2014
1/3/14: Day 33
Gonna keep her short and sweet. I'm pretty tired after this week! You guys have done awesome as always. The Olympic lifting class went really well this week. I'm excited to keep it going! Gym program is the only one posted today. Smolov needs to take tomorrow and/or Saturday off to retest their squat max. If you don't feel ready Saturday, do it Sunday. Here is today's workout.
GYM PROGRAM
Warm-up
Row 500m
1:00 OHS Test w/PVC
4 Rounds
Dislocates
Mountain Climbers
Burpees
Mobility
Partner PVC Stretch (lie on floor with pvc pipe in hands while partner pulls pvc pipe up and out) - 1min/partner
Calf Stretch - 1min/leg
Skill/Strength
Snatch Grip Deadlift 5-5-5-5-5, 2:00 int
WOD
Buy-in: 100 DU
Then...
15-12-9-6-3 Reps for time
Power Snatch (95/65)
Sit-ups
That's all for today, folks. Keep up the good work. Happy lifting!
GYM PROGRAM
Warm-up
Row 500m
1:00 OHS Test w/PVC
4 Rounds
Dislocates
Mountain Climbers
Burpees
Mobility
Partner PVC Stretch (lie on floor with pvc pipe in hands while partner pulls pvc pipe up and out) - 1min/partner
Calf Stretch - 1min/leg
Skill/Strength
Snatch Grip Deadlift 5-5-5-5-5, 2:00 int
WOD
Buy-in: 100 DU
Then...
15-12-9-6-3 Reps for time
Power Snatch (95/65)
Sit-ups
That's all for today, folks. Keep up the good work. Happy lifting!
Wednesday, January 1, 2014
1/2/14: Day 32
Here's the second part of the night! This is all for tomorrow. Let's keep the ball rolling on the new year with some more good workouts. You guys have done so awesome this year already. Here is tomorrow's festivities!
GYM PROGRAM
Warm-up
Row 500m
1:00 Squat Test
30 Air Squats
20 Dislocates
30 Jumping Jacks
1:00 Squat Test
Mobility
Shoulder Band Pull - 1min/side
Roll Lats - 1min/side
Banded Lunge Holds - 1min/leg
Skill/Strength
Back Box Squat 5x3 @ 85%, 2:00 int
WOD
3 Rounds for Reps
1:00 Dumbbell Burpee Box Overs (50/35 DB)(24/20)
1:00 K2E
1:00 Row (Calories)
1:00 Ring Dips
1:00 Slam Balls
1:00 Rest
SMOLOV PROGRAM
Warm-up
Row 500m
1:00 Squat Test
30 Air Squats
20 Dislocates
30 Jumping Jacks
1:00 Squat Test
Mobility
Shoulder Band Pull - 1min/side
Roll Lats - 1min/side
Banded Lunge Holds - 1min/leg
Skill/Strength
Push Press 7x5 @ 75%, 2:00 int
WOD
3 Rounds for Reps
1:00 Dumbbell Burpee Box Overs (50/35 DB)(24/20)
1:00 K2E
1:00 Row (Calories)
1:00 Ring Dips
1:00 Slam Balls
1:00 Rest
Squat Cycle
Off
There you go! Happy lifting!
1/1/14: Day 31
Sorry for the late post today! Things got a little busier than planned. We'll have two posts right in a row tonight. Talk more in the second one!
GYM PROGRAM
Warm-up
Row 500m
100 Singles
3 Rounds :20/:10
Jumping Jacks
Straddle Plate Jumps
Dislocates
OHS (PVC Pipe)
Mobility
Roll Hamstrings - 1min/leg
Shoulder Mash - 1min/side
Roll Back - 1min
Skill/Strength
Athlete's Choice
WOD
In teams of 2
First…
6min to find 3RM OHS (Score is both partners weight added together)
2min Rest
Then…
For time
100 Wall Balls (20/14)
80 Pull-ups
60 Box Jumps (24/20)
40 Deadlifts (185/125)
20 Pistols
OLY CLASS
2 Clean High Pulls @ 105%, EMOM for 7min
3 Hang Muscle Clean @ 45%, EMOM for 8min
10sec Pause Front Squats @ 50%, EMOM for 10min
2sec Pause Power Clean (top of knee) @ 75%, EMOM for 12min
SMOLOV PROGRAM
Warm-up
Row 500m
100 Singles
3 Rounds :20/:10
Jumping Jacks
Straddle Plate Jumps
Dislocates
OHS (PVC Pipe)
Mobility
Roll Hamstrings - 1min/leg
Shoulder Mash - 1min/side
Roll Back - 1min
Skill/Strength
Athlete's Choice
WOD
In teams of 2
First…
6min to find 3RM OHS (Score is both partners weight added together)
2min Rest
Then…
For time
100 Wall Balls (20/14)
80 Pull-ups
60 Box Jumps (24/20)
40 Deadlifts (185/125)
20 Pistols
GYM PROGRAM
Warm-up
Row 500m
100 Singles
3 Rounds :20/:10
Jumping Jacks
Straddle Plate Jumps
Dislocates
OHS (PVC Pipe)
Mobility
Roll Hamstrings - 1min/leg
Shoulder Mash - 1min/side
Roll Back - 1min
Skill/Strength
Athlete's Choice
WOD
In teams of 2
First…
6min to find 3RM OHS (Score is both partners weight added together)
2min Rest
Then…
For time
100 Wall Balls (20/14)
80 Pull-ups
60 Box Jumps (24/20)
40 Deadlifts (185/125)
20 Pistols
OLY CLASS
2 Clean High Pulls @ 105%, EMOM for 7min
3 Hang Muscle Clean @ 45%, EMOM for 8min
10sec Pause Front Squats @ 50%, EMOM for 10min
2sec Pause Power Clean (top of knee) @ 75%, EMOM for 12min
SMOLOV PROGRAM
Warm-up
Row 500m
100 Singles
3 Rounds :20/:10
Jumping Jacks
Straddle Plate Jumps
Dislocates
OHS (PVC Pipe)
Mobility
Roll Hamstrings - 1min/leg
Shoulder Mash - 1min/side
Roll Back - 1min
Skill/Strength
Athlete's Choice
WOD
In teams of 2
First…
6min to find 3RM OHS (Score is both partners weight added together)
2min Rest
Then…
For time
100 Wall Balls (20/14)
80 Pull-ups
60 Box Jumps (24/20)
40 Deadlifts (185/125)
20 Pistols
Squat Cycle
Off
More to come soon!
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