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!
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