Archives

Saturday 4/3

“HELEN”

3 rounds for time:
400m run
21 kettlebell swings, 24/16kg
12 pullups

Performance = 5 rounds.

Post time to comments!

Join us at our new time of 8am!


EMOM for 5 minutes: 2 t2b + pullup + c2b + bar mu

Super HELEN

5 rounds for time:
400m run
21 kettlebell swings, 24/16kg
12 pullups

tabata front squats, 43/29kg

Dynamax Wheels

abs o’ steel

Join us for our new Saturday Barbell Skills at 10am!


Today we discuss the CLEAN! Best practices, mobility requirements, technique development, etc.

Saturday 2/6

Come join us at 8am for BACK SQUATS!

We’ll break down technique differences between high-bar and low-bar back squats, why an athlete would use each, mobility and activation protocols, and more.

establish a heavy 5-rep deadlift, then

5 rounds for time:
400m run
21 kettlebell swings, 24/16kg
12 pullups

Post results to comments!

A. EMOM lifts (snatch/CJ/clean)

B. muscle-up development

C.
– 5 minutes of max reps of burpee box jump overs, 24/20″
– 5 minute rest
– 4 minutes of max reps of 10m shuttle
– 4 minute rest
– 3 minutes of max reps of db hang power snatch, 45/25#
– 3 minute rest
– 2 minutes of max reps of wall balls, 20/14
– 2 minute rest
– 1 minutes of max reps of max UB C2B

D. skills and group stretch

Tuesday 10/27

handstand development, then

for 20 minutes:
20 kettlebell swings
15 v-ups
10 weighted lunges

This is not for time or for reps- quality first! Keep moving and see if you can pace your movement for big sets. Slow motion > no motion.

Post results to comments!

A. muscle-up work

B. 10k meter row (@2:30-2:36/500m pace)

– Take your target 2k, divide by 4 for your 500m pace. Multiply by 125-130% to find your 500m pace for your 10k.

C. “JACKIE” or “CHRISTINE” or “HELEN”

“JACKIE”
for time:
1000m row
50 thrusters, 20/15kg
30 pullups

“CHRISTINE”
3 rounds for time:
500m row
12 deadlifts, BW/.7BW
21 box jumps, 24/20″

“HELEN”
3 rounds for time:
400m run
21 kettlebell swings, 24/16kg
12 pullups

D. cooldown stretch

TABATA THIS+THAT

1. burpees
2. squats
3. push-ups
4. hollow rocks
5. SL hip thrusts
6. lunges

1 min iso hold (your most challenging handstand progression) between tabatas for active rest

Wednesday 7/15

AMRAP in 7 minutes:
200m run
10 shoulder-to-overhead, 70/50kg

then

for time:
800m run
30 toes-to-bar
50 thrusters, 20/15kg

Dropping the barbell yields a DNF. 10min time limit.

then

5 min of burpee-over-bar

Post all three results to comments!

2 rounds
– overhead banded distraction, 90sec/side
– banded chair stretch (kneeling on bench), 90sec/side

A.
– 400m run
– 2(1,2,3,2,1) pullups & dips
– 400m run

B.
– deadlift 60x1x6 (speed)

C.
class conditioning:

AMRAP in 7 minutes:
200m run
10 shoulder-to-overhead, 70/50kg

then

for time:
800m run
30 toes-to-bar
50 thrusters, 20/15kg

Dropping the barbell yields a DNF. 10min time limit.

then

5 min of burpee-over-bar

Post all three results to comments.

D.
– Crossover Symmetry recovery protocol
– banded hamstrings, 3min/side

STRENGTH

3 x 3 OH Squat R and L

SS:

3 x 5 Bench/Bent over row

CONDITIONING

“HELEN”

3 rds for time:

400 m run
21 American KB Swings
12 Pull-ups

COOL DOWN

smash forearms/pigeon stretch

Saturday 6/20

“HELEN”

3 rounds for time:
400m run
21 American-style kettlebell swings, 24/16kg
12 pullups

Compare to 02APR2015. Post time to comments!

A.
squad warmup

B.
– bench press 7×2
– board press 5×2 AFAP

C.

1.
in a 10-minute window:
1mi run + max CJ, 61/43kg

3min rest

2.
in a 7-minute window:
800m run + max snatches, 52/34kg

3min rest

3.
in a 4-minute window:
400m run + max thrusters, 43/30kg

D.

gymnastic skills and cool down

Max Monday 5/18

5 rounds for time:
400m run
21 kettlebell swings, 24/16kg
12 pullups

Post time to comments

– straddle split, 2min
Straddle legs out as far as possible. Lock legs hard. Goal is to sit upright. If possible get shoulders in front of hips. Pancake out is ideal. If scaling is needed use an upright to pull torso forward.

– tib ant stretch, 2min
With toes pointed back sit on heels with upright torso. Goal is to have top of foot, ankle, and shin flat. Scale up: elevate toes/foot so ankle has a deficit. Scale down: place ab-mat so ankle has a gentle flattening

– one-legged squatting quad, 2min/side
Using a light kettlebell, load the Achilles keeping the knee in track

All of these are for recovery as well as prep for tomorrow’s Day 5 of Hatch squats

A. 5min of no-strap rowing, then

5 rounds of
5-7 box jump overs, 24/20″
5-7 ring dips (or negatives)
2 k2e + 2 t2B + 2 pullup + bar muscle-up (to be done consecutively)

B. 7 sets:
3-part pausing snatch + pause hang snatch. only go as heavy as you can complete the holds for a full 3-count

then

EMOM for 5min: power snatch + hang snatch. go heavier than previous weeks.

C. your squats, if any. otherwise do 5×20 reverse hyper, heavy

D. class

E
– 2min drills: choose a skill
– (see Cool Down)