Wednesday 25, February 2015

Warm up:

5 min AMRAP - Partner style
2-4 partners can do this together
P1 - 200m row SPRINT
P2-P4 body weight movements
    air squats
    lunges
    push ups
Rotate through the group

Stabilizer:

30 KB sit ups

Skill:

Hang cleans 3x3

Strength:

Bench press
5-5 warm up
5-3-1+ 75/85/95% of your 90% of your 1 rep max

Metcon:

1000m row
then
3x
25 wall balls 20/16lb
25 box jumps 24/20in
25 ring push ups

Tuesday 24, February 2015

Warm up:

200m Indian drill

Stabilizer:

50 TRX/ring mountain climbers

Skill:

Clean from the hip
3x3

Strength:

Deadlifts
5-5 warm up
5-3-1+ 75/85/95%

Metcon:

3x
25 man makers 35/25lb dumbbells
25 dumbbell lunges
25 ring dips

Monday 23, February 2015

Warm up:

Soooo, I really hope you are enjoying these different warm ups like I am in programming them. I think it is fun and sets the right tone in direction for the class time frame too.  Love ya guys

6 min AMRAP
2 partner warm up

P1 - starts on one end of the gym, while P2 is on the opposite side.
P1 - 6 abmat sit ups, P2 plank hold
P1 sprints to P2, and takes the plank position over while P2 sprints to the other side of the gym and does his/her 6 abmat sit ups, back and forth for 6 minutes

Stabilizer:

50 weighted crunches 45/25lb plate over head

Skill:

This week we will be working on our power clean positions all week

Clean pulls 3x3

Strength:

Week 3 of our cycle

5-5 warm up
5-3-1+ @ 75/85/95% of your 90% of your 1 rep max

Strict press

Metcon:

2x
12 hang clean and jerk 52.5/37.5kg
9 thrusters
6 snatch

Saturday 21, February 2015

COME WATCH COACH DEREK CRUSH THE SUPER TOTAL COMPETITION at American Iron this Saturday!

9a.m. on till the end

Combined number of all power lifts
     Bench
     Deadlift
     Squat
PLUS your Olympic lifts
     Snatch
     Clean and jerk

It is going to be a great day, come support your coach who supports you everyday!

Friday 20, February 2015

Warm up:

1 min at each movement
KB complex

Hand to hand swings
V-twist
Cleans - smirch hands each rep
Swings

Stabilizer:

50 KB sit ups

Skill:

Full snatch

Light technique work

Strength:

Snatch
3-3-3-3-3 - skill and technique
or
1-1-1-1-1-1-1 heavier reps

Metcon:

3x
7 power cleans 70/50kg
9 OHS
11 deadlifts

Thursday 19, February 2015

Warm up:

4 min KB complex
30 seconds at each movement
AHAP

Snatch
Side rack lunges
High pulls
Clean, squat, press

Stabilizer:

100 bicycles

Skill:

Snatch from the hang position - light technique work

Strength:

Bench press
5-5 warm up
3-3-3+ 70/80/90% of your 90% of your 1 rep max

Metcon:

200m sled pull 60/40kg
800m run
30 thrusters 50/35kg
200m sled pull 60/40kg

Wednesday 18, February 2015

Warm up:

30 seconds each movement
Kettlebell complex - AHAP

One arm high pull
Forward rack lunge
Snatch
Squat and press - (in the hole)

Stabilizer:

50 double crunches

Skill:

Snatch balance

Strength:

Deadlift
5-5 warm up
3-3-3+ 70/80/90% of your 90%

Metcon:

12 min AMRAP
12 KB swings 32/24kg
12 goblet squat
12 ring dips

Tuesday 17, February 2015

Warm up:

30 seconds at each movement
Kettlebell Complex - AHAP

One hand swing
Reverse rack lunge
Clean
Squat and press (in hole)

Stabilizer:

30 toes 2 bar

Skill:

Hang snatch

Strength:

Strict press
5-5 warm up
3-3-3+ 70/80/90% of your 90%

Metcon:

800m run
50 pull ups
50 double unders
800m run

Monday 16, February 2015

Week 2 of our strength cycle

All Power lifts will be performed as
5-5 warm up
3-3-3+ work sets at 70/80/90% of your 90% of your 1 rep max

Warm up:

30 seconds at each movement
Kettlebell Complex - AHAP

One hand swing
Reverse Rack lunge
Clean
Rack squat

Stabilizer:

3 min cumulative plank hold

Skill:

High hang snatch

Strength:

Back squat
5-5 warm up
3-3-3+
70/80/90%

Metcon:

Shankle Complex
5 rounds with 5 reps per round
1 rep =
2 clean pulls
1 hang clean
2 jerks

Every round add weight
25 burpee penalty for every broken round

Friday 13, February 2015

Warm up:

2000m row
Lane drills

Stabilizer:

50 v-ups

Skill:

Bergner warm up

Strength:

Bench press
5-5 warm up
5-5-5+ 65/75/85% of your 90% of your NEW 1 rep max

Metcon:

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Double unders
If you mess up on a set, (like you get to 17 of 20 and mess up - you start 20 over until you can complete it)
Rest as needed between sets

30 min time limit

Thursday 12, February 2015

Warm up:

Lane drills

Stabilizer:

100 med ball sit ups

Skill:

Bergner warm up

Strength:

Deadlifts
5-5 warm up
5-5-5 65/75/85% of your 90% of your NEW 1 rep max

Metcon:

3x
100m row SPRINT
9 power cleans 75/55kg
150m row SPRINT
7 hang cleans 65/45kg
200m row SPRINT
5 snatch 55/35kg

YES, you will have to change the weight on 1 bar for each movement :-)

Wednesday 11, February 2015

Warm up:

Lane drills

Skill:

Bergner warm up

Stabilizer:

50 four count flutter kicks

Strength:

Strict press
5-5 warm up
5-5-5 65/75/85% of your new 90% of your NEW 1 rep max

Metcon:

5x
5 rack lunges each side 60/40kg
10 front squats
5 bar facing burpees

10 min time limit

2 min rest
.
5x
8 thrusters 50/32.5kg
8 KB swings 24/20kg
8 pull ups

8 min time limit

Total "workout" time 20 minutes

Tuesday 10, February 2015

Warm up:

Lane drills

Skill:

Bergner warm up

Stabilizer:

100 mountain climbers

Strength:

Back squats - add 5kg for your new 1 rep max
5-5 warm up
5-5-5 65/75/85% of your 90% of your NEW 1 rep max

Metcon:

10x
1 deadlift 60/40kg for all movements
2 hang cleans
3 push press

THEN

5x
5 deck squats AHAP
5 evil wheels 60/40kg

THEN

50 plyo push ups

Monday 9, February 2015

This week is

Strength -
Cycle 1
Phase 2

We will NOT 1 rep max this wek like we have in the past, you will take your 1 rep max from the start of the last cycle and you will ADD

2.5 kg to your upper body lifts, bench and strict press
5.0 kg to your lower body lifts, squats and deadlifts

This new weight will become your NEW 1 REP MAX

You will then take your 90% off of those new numbers and then your percentages from that 90% for this cycle.

Warm up:

Lane drills

Stabilizer:

50 baby hollow rocks

Skill:

Bergner warm up all week

Strength:

Power clean
3-3-3
Squat clean
3-3-3

Metcon:

5x
5 strict pull ups
5 KB cleans each side 24/20kg
5 KB upper cuts e/s
5 KB swings
5 KB v-twists

Friday 6, February 2015

Warm up:

Korn - Shoots and Ladders

Front squats and burpees

Skill:

Strict pull ups

Strength:

Deadlifts
5-5-5

Metcon:

Friday Fun Day

3 mins at each movement - max effort

Pull ups - any form, just get your chin over the bar
Push ups - do these RIGHT no worm, no ass in the air, no weirdness
Broad frog jumps - yes squat jump for distance
Box squats - 60/40kg ohhhh feel the burn - at parallel or slightly below
Evil wheels - 60/40kg - you know the drill

Thursday 5, February 2015

KEEPING UP WITH THE SONGS THIS WEEK - I AM HAVING A BLAST WITH THIS TYPE OF WARM UP, AND I HOPE YOU GUYS ARE AS WELL!

Warm up:

Ramstein - Du Hast
Du - power clean
Du Hast - hang clean
Du Hast Mesh - Jerk
Bar stays in rack position for cues 30/20kg

Skill:  Strict pull ups

Strength:

Strict press
5-5-5

Metcon:

"50 in the clip"

50 burpee clean and jerks 60/40kg

Wednesday 4, February 2014

Warm up:

Lane drills
Song - "Roxanne" by the Police
     single jump ropes until you hear the chorus Roxanne and burpees for the chorus

Skill:

Pull ups

Stabilizer:

50 four count flutter kicks

Strength:

Squat

5-5 warm up
5-5-5 40-50-60%

Metcon:

"400"
4x
400m run
400m row
400 single jump ropes

Tuesday 3, February 2015

Warm up:

Lane drills

Song - Thunderstruck by AC/DC

Push press on every thunder - hold in the rack position when not pressing 40/30kg

Skill:

Pull ups

Stabilizer:

100 mountain climbers

Strength:

Snatch balance
3-3-3-3

Snatch
1-1-1-1-1-1-1

Metcon:

Thanks to Travis for this little one

1000m row
50 box jumps
50 burpees
50 push press 42.5/30kg

Monday 2, February 2015

Warm up:

This week will have a song incorporated into every days warm ups, but with that we have some lane drills for you first to get you a little more ready.

Lane drills
Song - "Flower" by Moby (better known as Sally Up, Sally Down)

Back squats 60/40kg

Skill:

Pull ups - NO BANDS work on whatever stage you are on

Stabilizer:

50 baby hollow rocks

Strength:

Deload Week

5-5-5 at 40-50-60%

Bench press

Metcon:

Well I screwed this one up - a short version of Chief :-(

3x3 min AMRAP

3 power cleans
6 push ups
9 air squats

Should be 5 rounds

Friday 30, January 2015

Warm up:

1000m row
STRETCH
MOBILITY
Stabilizer:

35 toes to bar

Skill:

Rope climbs

Strength:

Strict press

Metcon:

Friday Fun Day

5 mins max effort rope climb
5 mins mac effort HSPU
5 mins maxc effort - your choice - whatever you want to do