Coaches Choice

Warm-up/Mobility:

Coaches Choice

Strength:

1) 6x 3 Cleans (Full Squat) + 1 Jerk (Split) @ 60%-70%

Warm-up with 2-3 sets of the complex. Work within your skill set, an example would be: 

3 high-hang power cleans + 1 push-press

Conditioning:

3 Rounds

50 Doubles or 50 Tuck Jumps or 150 Single Unders

5 Wall Climbs

30 Sit-ups

 

Coaches Choice 10min time limit

Workout:

"Loredo"

6 Rounds

24 Squats

24 Push-ups

24 Lunges (1=1)

400m Run

Last done: 2.2.13

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Coaches Choice, 10min time limit

Strength:

1a) Bench Press 3x10 @ 70%

1b) Dead Lift 3x10 @ 70%

Conditioning:

4 Rounds

25 Tuck Jumps

10 Toes 2 Bar or Hanging Knee Raise

10 Push-press, 115#(75#)

Don, getting aggressive with the cleans!

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Warm-up/Mobility:

Coaches Choice 10min time limit

Strength:

1) 7x3 Power Cleans

Warm-up with 2x3 first, working weight should be in the 60%-70% range

Workout 1:

5x200m run

2:00 Rest between efforts

Each round should be an all out effort

If weather turns nasty, 5x250m row

Workout 2 (if time):

300sec Plank Hold (that's 5min kids) 

Rings, elbows or locked out 

If you break your plank, add the rest time(s) to the back end.

Liz, grinding through the "330".

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Coaches Choice 10min time limit

Warm-up:

Coaches Choice

Strength:

1) 7x 1 Power Snatch + 2 Behind the Neck SN Grip Push Press, 60%-70% 

Warm-up as needed, you may go up in weight over the 7 sets, form needs to stay spotless

2) Kettle Bell Swing warm-up 2x5 increasing to workout weight

Conditioning:

3 Rounds

400m Run

21 Kettle Bell Swings

12 Burpees

If the weather turns for the worst a 500m row will be substituted.

Tim throwing down a textbook lock-out!

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200m Run

5 Wall Climbs or partial wall climb

20 Jumping Lunges (1=1)

20 Tuck Jumps

Hip Mobility

Strength:

1) HBBS 5x2 @80%

Warm-up: 3x2

Conditioning:

AMRAP 10min

6 Hand Stand Push-ups

30 Weighted Lunges, Barbell in front rack, 75#(55#)

60 Doubles or Tuck Jumps or 120 Single Unders

The 330 competition was AMAZING. Great job to all the athletes who came out and put forth 100% effort! 

Thanks to everyone who came out and cheered on the competitors, your yells, screams and applause fueled the event.

And lastly, thanks to everyone who contributed to sending Coach Megan to regionals. We are honored to have such a supportive community.

There were a ton of pictures taken on Saturday. We will be posting them throughout the week. If you would like to check them out click here and here.

Thanks to Mike and Tony for the excellent pics!

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If you are competing please arrive at 10am so we can go over the details of the workout. You will be required to check-in 5 minutes before your heat is set to start. That means you will be responsible for your own warm-up, so plan accordingly.

Reminder, there is no 9am class. Feel free to come out and cheer on the competitors. There will be a BBQ, drinks and fun post competition, all members are invaded.

Good luck to all the competitors!

Debbie Dillmuth	Heat 1	10:30am
Brooke Brundy	Heat 1	10:30am
Liz Armendiaz	Heat 1	10:30am
Andrea Byrd	Heat 1	10:30am
Don Dillmuth	Heat 1	10:30am
Jake Bourgoin	Heat 1	10:30am
Nate Hinkle	Heat 1	10:30am
Jill Mintz	Heat 2	11:00am
Ari Miller	Heat 2	11:00am
Morin	Heat 2	11:00am
Christy Buffington	Heat 2	11:00am
Ali Jafarian	Heat 2	11:00am
Steven Knoll	Heat 2	11:00am
Valarie Shoemaker	Heat 2	11:00am
Diana Lehman	Heat 3	11:25am
Wendy Curtis	Heat 3	11:25am
Mr. Pete	Heat 3	11:25am
Lee Erickson	Heat 3	11:25am
Liz Klovstad	Heat 3	11:25am
Gabby	Heat 3	11:25am
Ben Byrd	Heat 4	11:50am
Shanley Brezen	Heat 4	11:50am
Craig Frey	Heat 4	11:50am
Prisalla McElveen	Heat 4	11:50am
Alex Wilson	Heat 4	11:50am
Tim Slater	Heat 4	11:50am
Heather Granzella	Heat 4	11:50am

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400m Run

2x20 Jumping Lunge(1=1)

2x10 Hand Release Push-up

Mobility: Posterior Chain Floss

Strength:

Based on Thursdays strength training you should have a good idea of what weight you can handle. If you didn't do the workout Rx'd last time we did it, try and add more weight.

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Ladder Drills

Skill:

18min to work on

Triple/Double Unders

Hand Stand Holds

L-Sits

Ideally you should spend 2:00min per movement then move to the next (this will total 3 rounds). 

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Coaches Choice

Hip Mobility

Warm-up:

5min Double/Tripple/Single Practice

Snatch technique work

PVC Pass Through

PVC OHS

PVC Drop Snatch

PVC High Hang Squat Snatch 

Strength:

1) 7x 2-Position Snatch (full squat), heavy but perfect

2) Thruster warm-up 3x3

Conditioning:

3 Rounds

400m Run

10 Thrusters, 115#(75#)

If the weather turns for the wort in the afternoon, rowing will be substituted for the run.

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2) Push-press warm-up 3x3

Conditioning:

AMRAP 12min

10 Push-press, 115#(75#)

10 Over the Box Jumps

10 Chest 2 Bar Pull-ups

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Warm-up:

Coaches Choice

Workout:

Teams of 2

AMRAP 20min

5 Thrusters, 115#(75#)

10 KB Sumo DL High-pulls

150m Run

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5 min Double Under/Triple Under Practice 

5 min Shoulder/Hamstring Mobility  

Coaches Choice, 10min time limit

Conditioning:

Kettle Bell Mountain

5-10-15-20-15-10-5

Kettle Bell Swing 

Goblet Squat

Last done: 11.2.12

Indoor Run

2x10 Goblet Squat, 3 count

2x10 Ring Row, single ring, 3 count

Hip/Wrist Mobility

Strength:

Front Squat 5x3 @ 75%

Conditioning:

4 Rounds

5 HSPU 

10 Toes 2 Bar or Hanging Knee Raise

250m Row

3min Rest (3min time limit per round)

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Warm-up:

200ft Broad Jumps

2x10 Jump Squats

2x10 Pass Through

2x10 Good Morning

Ankle/Hip/Wrist Mobility

Strength:

EMOM 7min 

1 Power Snatch + 2 Behind the Neck Push Press (snatch grip) @80% (of snatch)

Conditioning:

Teams of 2 complete the following

AMRAP 20min

E1: 10 Wall Balls 

     10 Box Jumps

     10 Pull-ups

E2: Elbow Plank or Rest

If solo 1:1 work to plank ratio

  

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Warm-up/Mobility:

Coaches Choice, 10min time limit 

Strength:

HBBS 5x3@75%

Warm-up: 3x3

Weight should be the same as last week.  

Conditioning:

40 Burpees

50 Double Unders or Tuck Jumps

30 Burpees

50 Double Unders

20 Burpees

50 Double Unders

Run 1K (5 Laps)

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Warm-up:

Coaches Choice

Team Workout:

3 Rounds

E1: 1:30/:30 Row

E2: 1:30/:30 Clean & Jerk

E3: 1:30/:30 Pull-up

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Coaches Choice, 10min time limit

Strength:

1a) 7x3 Shoulder Press

1b) 7x3 Speed Dead Lift (50% to 60% range)

Conditioning:

4 Rounds

400m Run

50 Squats

Last done:?? (if someone know please post to FB)

Sunday Fun-day crew, what a good looking group! 

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Warm-up:

800m Run

5min shoulder/hamstring/wrist mobility

Strength:

1) Power Clean + Push Jerk, 3x1@65%, 2x1@70%, 2x1@75%, 1x1@80%

Warm-up as needed, work within your skill set.

2) Power Snatch warm-up 3x3

15min time limit for 1 and 2

Conditioning:

5 Rounds

25 Split Jumps (aka Jumping Lunge, 1=1)

5 Power Snatches, 115#(75#)

25 Hand Release Push-ups

25min time limit

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Indoor Run (outside if nice)

2x10 Goblet Squat, 3 count hold at the bottom 

5min hip/squat/wrist mobility

Warm-up:

8min HSPU or Wall Climb or Shoulder Tap modification practice

Strength:

1) Power Snatch + Snatch(full squat), 3x1@65%, 2x1@70%, 2x1@75%, 1x1@80

2) Turkish Get-up practice 3-5min, light

Conditioning:

3 Rounds

5 Turkish Get-ups (5 Right/5 Left)  

20 Toes 2 Bar or Hanging knee raise

Choose a proper weight for the TGU's. Work through them slowly and efficiently.  

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5min Tripple, Double or Single under Practice

Mobility:

Couch Stretch

Wrist Stretch

Strength:

1) High Bar Back Squat 5x2 @ 75%

Warm-up: 3x2

2) Hang Power Clean warm-up 3x3, increasing to workout weight

Conditioning:

AMRAP 12min

7 Hang Power Cleans, 135#(95#)

14 Burpees

21 Over the Box Jumps, 20" (touch at top)

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Warm-up:

Coaches Choice

Strength:

15min to establish a 1RM Bench Press

**Spotter must be used for all reps**

Conditioning:

"Diane"

21-15-9

Dead Lift, 225#(155#)

Hand Stand Push-ups

Modifications for the HSPU will be demonstrated in class

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2 Rounds

30 Mt. Climbers (1=1)

10 Burpees

10 Ring Row (single ring) 

Mobility:

Mt. Climber Stretch

Wrist Stretch 

Warm-up:

Ladder Drills

Strength:

15min to establish a 1RM Snatch (full squat)

Work within your skill set. If you have not mastered the high-hang squat snatch, power snatch, etc, do not go into territory your are unfamiliar with.

Skill work:

With remaining class time practice

1) Turkish get-ups

2) Toes 2 Bar 

Hint: These movements might show up next week

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Warm-up:

Indoor Run

Mobility:

Posterior Chain Floss

1st Rib Smash

Strength:

15min to establish a 1RM Push-press

Conditioning:

3 Rounds

:45sec/:15sec (Work/Rest and Transition)

Push-up (clapping or hand release)

Lunge w/plate overhead 45#(25#)

Sit-ups

1min rest between rounds.

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3:00 Double Under Practice or Single Under Mastery

2x20 Squat

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Those of you who attended the 4pm class the other day, this is the video I was referring to.

 

**Reminder, if you are bringing in a friend or family member please arrive early so they can fill out our waiver**

Warm-up:

Coaches Choice

Workout Review

Movement Practice

Workout:

Teams of 2-3 complete the following

3000m Row

500 Squats

250 Hand Release Push-ups

Once the team has reached the Squats, Only 2 people may be working at a time (one person on the team will always be resting. If team of 2, both people may simultaneously work). Same will apply for the Hand Release Push-ups.   

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Tomorrow (Thursday) will be Day 1 of Bring a Friend Days. If a friend of family member is planing on coming in please have them arrive early so they can fill out our waiver.  

Warm-up:

200ft Walking Lunges

100ft Burpee Broad Jumps

Mt. Climber Stretch

Posterior Chain Floss

2) Dead Lift Warm-up 3x3

Conditioning:

5 Rounds

10 Dead Lifts, 185#(125#)

20 Jumping Step-ups or Step-ups (1=1)

10 Knees to Elbows or Hanging Knee Raise

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Indoor Run

2x5 Wall Climb or Partial Wall Climb

1st Rib Smash

Group:

2x5 PVC Pass Through

2x5 PVC Shoulder Press

2x5 PVC Push Press

2x5 PVC Push Jerk

Strength:

1) Shoulder Press 5-5-5-5-5

2) Push Press 3-3-3-3-3

3) Push Jerk (or Power Jerk) 1-1-1-1-1

Compare to: 2.5.13

Conditioning:

4x :30/:30 Pull-up/Dead Hang

1min Rest

4x :30/:30 Kettle Bell Swing/Hold in front rack

1min Rest

4x :30/:30 Leg Raises/Hold legs 6" (above ground)

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Warm-up:

400m Run

2x20 Squat

2x10 H.R. Push-ups, 3 count hold at top

Mobility:

Couch Stretch

Wrist Stretch

Strength:

1) 7x 2-pos Squat Clean (Floor/Mid-hang) 

Weight should be challenging but not overwhelming. Keep form flawless. You may move up in weight through the 7 sets.

Warm-up with 3 sets first

Modification: 2x High-Hang Squat Clean

Conditioning:

AMRAP 15min

10 Goblet Squats

15 Clapping Push-ups

30 Double Unders or Tuck Jumps

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Warm-up:

Coaches Choice

Workout:

AMRAP 20min

250m Row (1min time limit)

10 Head Cutters 2

1:00min Plank Hold

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Warm-up:

400m Run

15 PVC Thrusters

15 Ring Rows (single ring)

Mobility:

Mt. Climber Stretch

Couch Stretch

Wrist Stretch

Workout/Standards Review

Thruster warm-up 3x3

Workout:

"13.5"

Complete as many rounds and reps as possible in 4 minutes of:
15 Thrusters, 100#(65#)
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. 
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

 

Workout #2 (optional):

16 Rounds

:20sec Row(Calories)

:10sec Rest

 

 

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Warm-up:

2x5 Wall Squat

2x20 Lunge (in place) w/PVC Overhead

2x10 PVC Good Mornings

Strength:

1) Dead Lift 3x70%, 3x75%, 2x2x80%

Warm-up: 3x3

Conditioning:

21-18-15-12-9-6-3

Kettle Bell Swings or Ball Slams

Ab-mat Sit-ups

Hand Release Push-ups

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Warm-up:

Indoor Run

200ft Bear Crawl

4x30/30 PVC Push-press

Strength:

1) Push-press 5x70%, 5x75%, 3x3x80%

Warm-up: 2x5

Conditioning:

AMRAP 10min

3 Hand Stand Push-ups

9 Box Jumps, high

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Warm-up:

2x5 Wall Squat 

2x20 Air Squat

Mt. Climber Stretch

Posterior Chain Floss

Strength:

1) Back Squat 4x70%, 4x75%, 3x4x80%

2) PVC Pass Through and Hang Power Snatch warm-up, 3x3

Conditioning:

Every minute on the minute (EMOM) for 12min 

2 Hang Power Snatches

4 Burpees

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Warm-up:

Coaches Choice

Workout:

AMRAP 25min

400m Run

25 Kettle Bell Swings

200ft Broad Jumps

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Warm-up:

:30sec Jumping Jacks

:30sec Mt. Climbers 

:30sec Skiers

:30sec Tuck Jumps

Group:

Choose your own adventure 

Foam Roll 

and

Mobility (ex: posterior/anterior chain floss, mt. climber stretch, couch stretch, etc)

Workout:

"Baseline: Hat Trick"

3 Rounds

500m Row

40 Air Squats

30 Sit-ups

20 Hand Release Push-ups

10 Pull-ups, any style

Rest 4min between rounds

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Warm-up:

400m Run

Workout review

Clean & Jerk Review and practice

Workout:

"13.4"

AMRAP 7min

3 Clean & Jerk 135#/95#

3 Toes 2 Bar

6 Clean & Jerk

6 Toes 2 Bar

9 Clean & Jerk

9 Toes 2 Bar

Going up by 3 reps till the 7min is up

This is obviously a short workout so with the remaining time we will have some grip busting fun with farmer carries.

AMRAP 10min.

E1: 100' down/100' back farmer cary

E2: Rest

E2: 100' down/100' back farmer cary

E1: Rest

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Warm-up:

400m Run

Group:

10 PVC Pass Through

10 PVC Snatch Grip Behind the neck push press

10 PVC Snatch Grip Behid the neck power jerk

 

Power Snatch review/drills

Strength:

1) Power Snatch 3x70%, 3x75%, 4x2x80%

2) Ground 2 Overhead Warm-up

G2O can be a multitude of movements. Example: Power Clean & Push Press, Power Snatch, Squat Clean & Split Jerk, etc.

Power Snatch will be the most efficient/quickest (thats why it is being done for strength) but choose what you are comfortable with and stick with that movement.  

Conditioning:

10-9-8-7-6-5-4-3-2-1

Ground 2 Overhead

1-2-3-4-5-6-7-8-9-10

Burpee Box Jump

Do 10 G2O and 1 BBJ then 9/2, 8/3 and so on.

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Warm-up:

3:00min Double under practice or single under mastery

2x5 Wall Squat

2x10 Squat

2x10 Jump Squat

Mobility:

Mt. Climber Stretch

Wrist Stretch

Strength:

1) Front Squat 3x70%, 3x75%, 3x3x80%

2) Thruster Warm-up 3x3

Team Workout:

Teams of 2 complete the following

3000m 

150 Thrusters

150 Ball Slams

If solo: 1500m Row/75 Thrusters/75 Ball Slams

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