Warm up:
Same as yesterday 10 minutes to complete
Stabilizer:
100 elevated pulsing side planks
Skill:
5 minutes 3rd world squat
5 minutes pistol squats
Strength:
Bench press
Warm up
10-8-6
Work set
6-6-6-6 at 75%
Metcon:
12 minute AMRAP
30 jump squats
20 lunges
10 burpees
Friday, October 16, 2015
Monday 12, October 2015
Warm up:
2 minute row
400m run
3x
10 OHS
10 back extensions
10 push ups
10 minutes to complete
Skill:
5 minute 3rd world squat
5 minute pistol squat
Stabilizer:
100 evil wheels
Strength:
10-8-6 at bar/40%/60%
then work sets
6-6-6-6 at 75% of your 1 rep max
Metcon:
Horton
9 rounds for time with a partner of:
9 bar muscle-ups
11 clean and jerks, 155 lb.
50-yard buddy carry
Share the work with your partner however you choose with only one person working at a time. If you can't find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry.
U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.
2 minute row
400m run
3x
10 OHS
10 back extensions
10 push ups
10 minutes to complete
Skill:
5 minute 3rd world squat
5 minute pistol squat
Stabilizer:
100 evil wheels
Strength:
10-8-6 at bar/40%/60%
then work sets
6-6-6-6 at 75% of your 1 rep max
Metcon:
Horton
9 rounds for time with a partner of:
9 bar muscle-ups
11 clean and jerks, 155 lb.
50-yard buddy carry
Share the work with your partner however you choose with only one person working at a time. If you can't find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry.
U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.
Sunday, October 11, 2015
Friday 9, October 2015
Warm up:
Last day for this week warm up
Stabilizer:
50 toes 2 bar
Strength:
Over head squat
3-3-3-3-3
Then
Snatch
2-2-2-2-2
Metcon:
3x
200m sprint
20 pull ups
10 TGU - 5 each side
There is your skill work for the week all rolled into one beautiful workout
Last day for this week warm up
Stabilizer:
50 toes 2 bar
Strength:
Over head squat
3-3-3-3-3
Then
Snatch
2-2-2-2-2
Metcon:
3x
200m sprint
20 pull ups
10 TGU - 5 each side
There is your skill work for the week all rolled into one beautiful workout
Thursday 8, October 2015
Warm up:
600m jog
Then
3x
10 supermans
10 goblet squats
10 KB swings
Skill:
10 min
Pull ups
Strength:
Deadlifts
10-8-6 warm up sets
8-8-8 at 70% of your 1 rep max
Metcon:
KB Tabata
Complete each full 8 rounds of one movement before moving onto the next
KB cleans
Goblet squats
KB snatch
KB swings
AHAP
600m jog
Then
3x
10 supermans
10 goblet squats
10 KB swings
Skill:
10 min
Pull ups
Strength:
Deadlifts
10-8-6 warm up sets
8-8-8 at 70% of your 1 rep max
Metcon:
KB Tabata
Complete each full 8 rounds of one movement before moving onto the next
KB cleans
Goblet squats
KB snatch
KB swings
AHAP
Wednesday, October 7, 2015
Wednesday 7, October 2015
Warm up:
Still working on our 600m jog with some light weight kettle bells for this weeks warm up
Skill:
Turkish Get Ups - little heavier than Monday
Strength:
Hang cleans
3-3-3-3-3
to
Clean and jerks
3-3-3-3-3
Metcon:
On Sunday we did Title Fight Gone Bad, and it made me think of how long its been since we did something in regular class like it, as well as make a list of some movement's we haven't done in a while, so the list has been created, and do be surprised to see some 4 count burpees, tire flips, muscle ups, man makers, you know FUN stuff coming up.
4x
1 min row sprint
1 min push press 42.5/30kg
1 min burpees
1 min front squats 42.5/30kg
1 min rest
Still working on our 600m jog with some light weight kettle bells for this weeks warm up
Skill:
Turkish Get Ups - little heavier than Monday
Strength:
Hang cleans
3-3-3-3-3
to
Clean and jerks
3-3-3-3-3
Metcon:
On Sunday we did Title Fight Gone Bad, and it made me think of how long its been since we did something in regular class like it, as well as make a list of some movement's we haven't done in a while, so the list has been created, and do be surprised to see some 4 count burpees, tire flips, muscle ups, man makers, you know FUN stuff coming up.
4x
1 min row sprint
1 min push press 42.5/30kg
1 min burpees
1 min front squats 42.5/30kg
1 min rest
Tuesday, October 6, 2015
Tuesday 6, October 2015
Warm up:
10 minutes to complete - same as yesterday
Skill:
10 minutes
Kipping pull ups
***If you have kipping pull ups, you are working on max effort strict pull ups
Strength:
Back squats
Warm up:
10 at empty bar weight
8 at 40% of your new 1 rep max
6 at 60% of your new 1 rep max
Work sets:
8-8-8 at 70% of your new 1 rep max
Metcon:
Tabata Mile
20 seconds - SPRINT
10 seconds - recovery, jog/walk
For one mile
For every 10 seconds you are over 10 minutes you owe 10 burpees
10 minutes to complete - same as yesterday
Skill:
10 minutes
Kipping pull ups
***If you have kipping pull ups, you are working on max effort strict pull ups
Strength:
Back squats
Warm up:
10 at empty bar weight
8 at 40% of your new 1 rep max
6 at 60% of your new 1 rep max
Work sets:
8-8-8 at 70% of your new 1 rep max
Metcon:
Tabata Mile
20 seconds - SPRINT
10 seconds - recovery, jog/walk
For one mile
For every 10 seconds you are over 10 minutes you owe 10 burpees
Monday, October 5, 2015
Monday 5, October 2015
New strength cycle stating up this week - we will add some more OLY lifts in and training lifts for these as well.
We will also switch from stabilizer work to skill work, and adding those skills into our workouts as the weeks progress.
Warm up: 10 MINUTES to complete
600m jog
3x
10 supermans - weighted
10 goblet squats - light
10 KB swings - light - if you want to work on competition swings and shoulder warm up here, you can
Skill: 10 MINUTES
Turkish Get ups
Coach demo - then athletes work
Strength:
New cycle this week rep scheme for our "power" lifts will be
Warm up
10 at the empty bar weight
8 at 40% of your NEW 1 rep max
6 at 60% of your NEW 1 rep max
Work sets
8-8-8 at 70% of your NEW 1 rep max
Metcon:
2nd ever female HERO WOD posted on the CF main site
Jennifer
Complete as many rounds as possible in 26 minutes of:
10 pull-ups
15 kettlebell swings, 1.5 pood
20 box jumps, 24-inch box
Post rounds completed to comments.
Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.
We will also switch from stabilizer work to skill work, and adding those skills into our workouts as the weeks progress.
Warm up: 10 MINUTES to complete
600m jog
3x
10 supermans - weighted
10 goblet squats - light
10 KB swings - light - if you want to work on competition swings and shoulder warm up here, you can
Skill: 10 MINUTES
Turkish Get ups
Coach demo - then athletes work
Strength:
New cycle this week rep scheme for our "power" lifts will be
Warm up
10 at the empty bar weight
8 at 40% of your NEW 1 rep max
6 at 60% of your NEW 1 rep max
Work sets
8-8-8 at 70% of your NEW 1 rep max
Metcon:
2nd ever female HERO WOD posted on the CF main site
Jennifer
Complete as many rounds as possible in 26 minutes of:
10 pull-ups
15 kettlebell swings, 1.5 pood
20 box jumps, 24-inch box
Post rounds completed to comments.
Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.
Friday 2, October 2015
The end of a very successful training week for all of our BattleBorn athletes!
Was awesome to coach and see so many people break through the wall with a PR on every strength lift we train.
GREAT JOB ATHLETES
Warm up:
500m easy row
Inch worms
Butt kickers
500m medium row
High knees
Duck walk
Stabilizer:
5 min max effort sit ups
Strength:
Make up day
Metcon:
Double under ladder
5-10-15-20-25-30-35-40-45-50 AND back down
*If you mess up on a round, you start that round over
Was awesome to coach and see so many people break through the wall with a PR on every strength lift we train.
GREAT JOB ATHLETES
Warm up:
500m easy row
Inch worms
Butt kickers
500m medium row
High knees
Duck walk
Stabilizer:
5 min max effort sit ups
Strength:
Make up day
Metcon:
Double under ladder
5-10-15-20-25-30-35-40-45-50 AND back down
*If you mess up on a round, you start that round over
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