Wednesday, December 31, 2014

Day 39


A. Squat

Back Squat - Work up to a 5RM

B. Bench

Bench Press - Work up to a 2RM

C. Superset

Close Grip Bench Press - 3 × 20 
Rest 30s
DB One Arm Row - 4 × 10 across each side
Rest 30s

Tuesday, December 30, 2014

Day 38


A. Squat

Pause Front Squats – Heavy Single

B. Deadlift

Work up to a heavy set of 3 with bands

C. EMOM x 12 

Odd: 7 Deadlifts – you choose the weight
Even: 50 Double unders

Monday, December 29, 2014

Day 37



A. Squat Complex


2 Front Squat + 2 Back Squat

B. Bench

DB Bench Press (4 x 10)

Rest 90-120 seconds between sets. 
Go as heavy as possible.

Last set is a drop set, perform Max Reps with your weight, drop, hit Max Reps with about 70% of your starting weight, then perform Max Reps with about 50% of your starting weight.

C. Vanity Work

Superset: 3 Sets of

Seated Incline DB Curls x 12
rest 30s
Rope Cable Push-Downs x 15
rest 30s

Saturday, December 27, 2014

Day 36


A. Snatch

Work up to today's heavy single

B. Squat

Back Squat - Work up to today's heavy single

C. Accessory work

Bulgarian Split Squat 10 x 5 (per leg)

- Hold DB in Goblet Position

D. Row

10 x 300m row/ 30s rest between sets.

Friday, December 26, 2014

Day 35


A. Squat

6 x 2 Pausing “Rock Bottom” Front Squats (95/65) 

– hold each rep for :30 seconds

B. Bench

Bench Press (10-8-6-4-2)

C. Superset: 4 Sets of,

Seated Row x 10
rest 30s
Face Pull x 12
rest 30s

Wednesday, December 24, 2014

Day 33


A. EMOM x 12 Minutes:

Back Squats x 3 (255/115) + 10 Push-ups

B. Benchmark

Strict Pull-ups (3 Max Effort Sets)

C. Plank Series: 3 Rounds

30 seconds Bird Dog Left
30 seconds Bird Dog Right 
30 seconds Front Plank 
30 seconds Side Plank Left 
30 seconds Side Plank Right
30 seconds Rest

Tuesday, December 23, 2014

Day 32


A. Every 90 seconds for 15 Minutes (9 Sets): 

Deadlift (6-5-4-3-2-2-1-1-1) + 6 Burpee Over Bar

60% 
65% 
70% 
75% 
80% 
85% 
90% 
90% 
90% 

B. Every 90 seconds for 18 Minutes (10 Sets): 

Front Squat (8-6-4-3-2-6-4-2-1-1)

60% 
70% 
80% 
85% 
90% 
65% 
75% 
85% 
90% 
95% 

C. MetCon (Time): 3 Rounds of,

400m run
12 Power Snatch (115/75)
21 KB Swings (53/35)

Monday, December 22, 2014

Day 31


A. Squat

Front Squat (5 x 5) @ 75%

B. Bench

Bench Press (5 x 5) @ 75%

C.) Bench

Close Grip Bench Press (3 x 20, across)

D.) Row

Single Arm DB Row (10-1, across)

Ex. 10 reps right arm, 10 left, 9 right, 9 left... no rest.

Saturday, December 20, 2014

Day 30


A. Squat

1 Front Squat & 1 Pause Back Squat 

B. On the Minute x 15

Minute 1 - 7 Back Squats (255/135)
Minute 2 - 14 Push-ups
Minute 3 - 21 Abmat Sit-ups

C. 3 rounds, not for time

10 Barbell Rollouts
20 Cross Body Mountain Climbers (each side, 40 total)
30 Second Hollow Hold

D. For Quality,

50 Band Pull-Aparts
100 Banded Good Mornings 
50 Band Pull-Aparts

Friday, December 19, 2014

Day 29



A. Squat


Box Squat (7 x 2) 

B. Metcon (Time) 

Double Unders
100-80-60-40-20
Pull-ups
25-20-15-10-5

C. Row 

Every 3 minutes for 30 minutes: 

250m Row 
10 Burpees 

Rest remaining time.

Wednesday, December 17, 2014

Day 27


A. Squat

Pause Front Squat (Heavy Single)

B. Overhead Series

3 Reps Every 90 Seconds X 15 Sets 

(Warm-up as needed, On each movement build as heavy as possible.)

Sets 1-5 are Strict Press. 
Sets 6-10 are Push Press. 
Sets 11-15 are Push Jerk.

C. Neutral Grip Chin-Up (3 x 6-8)

Rest 2 minutes between sets. Add weight if able.

D. Single Arm Dumbbell Row (3 x 12)

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

E. Hip Extension (3 x 15)

Rest 90-120 seconds between sets. Add load as able.

Tuesday, December 16, 2014

Day 26


A. Every 2 minutes, for 10 minutes (5 sets):

Bench Press × 10 @ 60% 

B. EMOM x 20 Minutes:

Even: 5 Back Squats (225/135)
Odd: 10 Stationary Dips
C. MetCon (Time):

160-120-80 Double Unders
80-60-40 Air Squats
40-30-20 Hand Release Push-Ups

Monday, December 15, 2014

Day 25


A. Squat

Front Squat/ Back Squat Complex 7 x (1+1)

Warm-up as needed. No Rest between movements. Rest 90-120 seconds between sets. Heavy as possible.

B. MetCon (Burner) 

4 rounds for time of,

10 Front Rack Reverse Lunges (95/65) 
10 Lateral Bar Burpees 

C. MetCon (Partner) x 8 minutes:

Partner 1: 10 GHD Sit-Ups
Partner 2: Plank Hold

Saturday, December 13, 2014

Day 24


MetCon (With a running clock)

A. At 0:00

AMRAP 5:

10 AbMat
10 Hand Release Push ups
10 DB Snatches (70/50)

Rest 5 minutes

B. At 10:00

AMRAP 4:

10 AbMat
10 Hand Release Push ups
10 Power Snatches (70/50)

Rest 4 minutes

C. At 18:00

AMRAP 3:

10 AbMat
10 Hand Release Push ups
10 DB Snatches (70/50)

Rest 3 minutes

D. At 24:00

AMRAP 2:

10 AbMat
10 Hand Release Push ups
10 DB Snatches (70/50)

Rest 2 minutes

E. At 28:00

AMRAP 1:

10 AbMat
10 Hand Release Push ups
10 DB Snatches (70/50)

Friday, December 12, 2014

Day 23


A. 5 Rounds NOT for time of:

500-400-300-200-100m Row
5 Bench Press (225/135)
10 Bent Over Row (155/95)
15 Weighted AbMat Sit-Ups

B. Three sets of,

DB Bench Press x 8-10
Rest 30s
Seated Row x 12
Rest 60s

C. Three Sets of,

DB Floor Press x 20
Rest 30s
Band Pull Aparts x 20
Rest 60s

Thursday, December 11, 2014

Day 22 (Recovery Day)



John Giacalone is our local Mobility Specialist. If you are having any issues or just want to get better, please check him out. You can schedule an appointment online. 

Active Recovery: These days are not "Rest days". You will recover faster, perform better every other day of the week, build up tolerance to volume, and be a better all-around athlete by moving on your recovery day. Doing something outside the box will get you more exposure and expand your margins of experience.

These days is about pro-actively speeding up your recovery. This involves getting blood flowing, massage, ART, active recovery, mobility work, foam rolling, yoga, compression, voodoo flossing and anything else that might promote recovery. The activity selected must be restorative for you. It can also be an opportunity to work on a skill, but the effort expended should leave you feeling energized at the end of the session, not depleted. Get some blood flowing to aid in your recovery. 

A.) Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:

* Swim (this is our first choice)
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy, find a nice easy slope and go for a walk outdoors)

B.) Mobility and Maintenance

Choose 1-2 Thoracic Drills (upper back) and spend 5-10 minutes on them.
Choose 2-3 Lower Body Drills (hips, ankles) and spend 10-12 minutes on them.
Choose 1-2 Upper Extremity Drills (shoulders) and spend 5-10 minutes with them.

Wednesday, December 10, 2014

Day 21


A.) MetCon (AMRAP – Rounds and Reps)

"Chelsea"

EMOM x 30 Minutes:

5 Pull-ups
10 Push-ups
15 Air Squats

If you fail to complete a minute, the workout turns into an AMRAP for the remainder of the 30 min.

B. MetCon (Time): 

“Burner” 

20 Barbell Facing Burpees 
20 Thrusters (75/55) 
20 Barbell Facing Burpees

Tuesday, December 9, 2014

Day 20


A. Squat

Front Squat (8 x 3) @ 80%

B. MetCon (Time)

“Flight Simulator"

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

Unbroken Double unders for time.

C. "Midline"

On the Minute x 15

Minute 1 - 15 AbMat Sit-Ups
Minute 2 - 15 Banded Good Mornings 
Minute 3 - :45s Plank Hold

Monday, December 8, 2014

Day 19


A.) Bench

Bench Press (8x3) @ 80%

B.) Three sets of, 

L-Seated DB Shoulder Press x 8
Rest 30s
Strict Chin-Up x 10
Rest 60s

C.) Accessory Work

10-1

Single Arm DB Row

Ex. 10 right arm, 10 left arm, 9 right arm, 9 left arm...down to 1

D.) MetCon (AMRAP) x 15 minutes

250m Row
15 Push-ups

Saturday, December 6, 2014

Day 18


A.) Squat

Front Squat (1RM)

B.) Squat

Back Squat (3 x 10) climbing

C.) MetCon (Time)

"Liberace" 

12 - 9 - 6 - 3 - 6 - 9 - 12 

Deadlift (225/155) 
30 Double-Unders after each Set

Friday, December 5, 2014

Day 17


A. Bench Press (5 @ 60%, 5 @ 70%, 2×5 @ 75%)

Warm-up as needed. Rest 90-120 seconds between sets.

B. Strict Press: 5 @ 65%, 5 @ 70%, 5 @ 75%)

Warm-up as needed. Rest 90-120 seconds between sets.

C. Row: 3 x 2000m

Rest 5 minutes between intervals. Goal is fastest consistent pace.

D. Strict Pull-Ups: 3 x Max Reps

Rest 3 minutes between sets.

E. Hollow Position: Accumulate 3 Minutes

Keep track of total time and attempts to complete.

Thursday, December 4, 2014

Day 16 (Recovery Day)


A. MetCon

Row 10k

B.) Mobility and Maintenance

Choose 1-2 Thoracic Drills (upper back) and spend 5-10 minutes on them.
Choose 2-3 Lower Body Drills (hips, ankles) and spend 10-12 minutes on them.
Choose 1-2 Upper Extremity Drills (shoulders) and spend 5-10 minutes with them.

"It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat." 

- Theodore Roosevelt


John Giacalone is our local Mobility Specialist. If you are having any issues or just want to get better, please check him out. You can schedule an appointment online. 

Active Recovery: These days are not "Rest days". You will recover faster, perform better every other day of the week, build up tolerance to volume, and be a better all-around athlete by moving on your recovery day. Doing something outside the box will get you more exposure and expand your margins of experience.

These days is about pro-actively speeding up your recovery. This involves getting blood flowing, massage, ART, active recovery, mobility work, foam rolling, yoga, compression, voodoo flossing and anything else that might promote recovery. The activity selected must be restorative for you. It can also be an opportunity to work on a skill, but the effort expended should leave you feeling energized at the end of the session, not depleted. Get some blood flowing to aid in your recovery. 

Wednesday, December 3, 2014

Day 15


A. Front Squat: (7 x 1)

Warm-up as needed. Build as heavy as possible. All reps at 85% or higher.

B. MetCon: "Burner" On The 2:00 x 5

10 Calorie Row 
5 Front Squats (135/95) 
AMRAP Double-Unders in Time Remaining 

C. Strict Chin-Ups (4 x 8-10)

D. Double Bent Over Dumbbell Row (3 x 10)
Rest 90-120 seconds between sets. Heavy as possible.

E. Superset:

Band Pull-Aparts (5 x 20)
Rest 30s
Cable Pull Through (4 x 10)
Rest 30s

F. Glute Hip Series: 

3 Rounds (Use a mini-band or Slingshot around the knees.) 

1 round consists of: 
10 Monster Walks F, B, L, R, 
10 Squat
10 Glute Bridges

Tuesday, December 2, 2014

Day 14


A. Bench Press 
(Rest 90-120 seconds between sets.)

5 @ 60%
5 @ 70%
2×5 @ 75% 

B. Strict Press 
(Rest 90-120 seconds between sets.)

5 @ 65%
5 @ 70%
5 @ 75%

C. Stationary Dips (4 x 4) (AHAP) 
(Rest 90-120 seconds between sets.)

D. MetCon (Time) 5 Rounds of,

40 Double Unders
20 AbMat Sit-Ups
10 DB Snatches (80/45)

E. Dumbbell Floor Press (3 x 15) 
(Rest 90-120 seconds between sets.)

Monday, December 1, 2014

Day 13


A. Back Squat 
(Rest 90-120 seconds between sets.)

5 @ 60%
5 @ 70%
2×5 @ 75%

B. Front Squat (Rest 90-120 seconds between sets. )

5 @ 65%
5 @ 70%
5 @ 75%

C. MetCon (Time):

21-15-9

Front Squat (115/75)
Pull-Ups 

-3 minute rest into -

21-15-9

S2OH (115/75)
Air Squats

Saturday, November 29, 2014

Day 12


A.) EMOM x 40 Minutes:

Movement 1 – Monostructural Conditioning
Movement 2 – Gymnastics/Skill
Movement 3 – Non-Monostructural Conditioning
Movement 4 – Barbell

Movement 1 – Monostructural Conditoining

Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. 

Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round.

Movement 2 – Gymnastics/Skill 

Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. 

This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders).

Movement 3 – Non-Monostructural Conditioning

Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. 

This should be approximately 20-30 seconds worth of work.

Movement 4 – Barbell

Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format, i.e. heavy weight and somewhere between 1 and 5 reps. 

This shouldn’t be more than 15 seconds worth of work.

Workout:

Minute 1: Calorie Row (15/12)
Minute 2: 15 Push-Ups
Minute 3: 8 TnG Power Snatches (115/75)
Minute 4: 5 Deadlifts (275/185)

Friday, November 28, 2014

Day 11


A.
Bench Press (3x2, 5x3) @ 80%

B. Overhead Static Hold: Accumulate 2:00 total (95/65)

C. MetCon (Time): 5 Rounds of,

10 Push Press (95/65)
15 Deadlift (185/135)
50 Double Unders

D. Dumbbell Floor Press (3 x 15)

Thursday, November 27, 2014

Day 10


Happy Thanksgiving!

A.) For Time

60 Strict Pull-Ups

B. “Fortitude”

EMOM x 30 Minutes

Even: 15 Calorie Row
Odd: 15 Burpees


Wednesday, November 26, 2014

Day 9



A.) Sprints

5 shuttles of: 10 yards and back + 20 yards and back (Demo)

B.) Plyometric 

6 x 4 Bench Hops

C.) Deadlift

Find a 3(RM) Deficit Deadlift

D.) Squat

Olympic Pause Squats (3 x 6) 

– pause for 2 seconds in the hole of each squat. 

E.) MetCon (Time) 

"Puck's Potion"

18-15-12-9-6-3 Reps: 

Pull-Ups
Medball Cleans (20/14) 

F.) Accessory

Cable Pull Through (3 x 15)


Tuesday, November 25, 2014

Day 8


A.) Bench

Bench Press (4x2,4x3) @ 80%

B.) MetCon (AMRAP) x 12 minutes,

10 DB Bench Press (60/40)
30 Double Unders

C.) Accessory Work

10-1
Strict Ring Dips
Ring Rows (Feet on box)

D.) Tabata

Hand Release Push-Ups

Monday, November 24, 2014

Day 7


A.) Warm-Up: 3 Rounds, not for time of:

Double Unders x 40-50
Russian KB Swing x 12
Plank x 30s

B.) Squat

Front Squat (4x2,4x3) @ 80%

C.) MetCon (Burner): 3 rounds of,

300m Row 
10 Burpees 
10 Thrusters (75/55) 

Rest 5 minutes

D.) MetCon (Time)

"Annie"

50-40-30-20-10 

Double Unders 
AbMat Sit-Ups

Saturday, November 22, 2014

Day 6


A.) Bench

Bench Press (5x2,3x3) @ 80%

B.) "Beach Season" 

10-1 Bench Press (135/95) 
1-10 Strict Pull-up

C.) Accessory Work

50 Band Pull Aparts
100 Banded Good Mornings 
50 Band Pull Apart

D.) Tabata

Hollow Rocks

Friday, November 21, 2014

Day 5




A.) Technique

Clean (10 × 3) @ 70%

B.) MetCon (AMRAP) x 7 minutes

21 Double Unders 
15 KB Swings (53/35) 
9 Burpees 

C.) 6 Rounds (No time component)

30 sec Plank hold (elbows)
15 AbMat sit-ups

Thursday, November 20, 2014

Day 4 (Active Recovery)


John Giacalone is our local Mobility Specialist. If you are having any issues or just want to get better, please check him out. You can schedule an appointment online. 

Active Recovery: These days are not "Rest days". You will recover faster, perform better every other day of the week, build up tolerance to volume, and be a better all-around athlete by moving on your recovery day. Doing something outside the box will get you more exposure and expand your margins of experience.

These days is about pro-actively speeding up your recovery. This involves getting blood flowing, massage, ART, active recovery, mobility work, foam rolling, yoga, compression, voodoo flossing and anything else that might promote recovery. The activity selected must be restorative for you. It can also be an opportunity to work on a skill, but the effort expended should leave you feeling energized at the end of the session, not depleted. Get some blood flowing to aid in your recovery. 

A.) Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:

* Swim (this is our first choice)
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy, find a nice easy slope and go for a walk outdoors)

B.) Mobility and Maintenance

Choose 1-2 Thoracic Drills (upper back) and spend 5-10 minutes on them.
Choose 2-3 Lower Body Drills (hips, ankles) and spend 10-12 minutes on them.
Choose 1-2 Upper Extremity Drills (shoulders) and spend 5-10 minutes with them.

Wednesday, November 19, 2014

Day 3


A.) Warm-Up: Partner Row (1:1)

100m
200m
300m
400m
500m
2 min Squat hold
5 Inch Worms
10 Air Squats

B.) Pulls

Deadlift (2RM)

C.) MetCon (Time): 5 Rounds of,

20 Wall Ball (20/14)
20 Deadlifts (155/115)

Tuesday, November 18, 2014

Day 2


A.) EMOM x 6 minutes

Odd: 3 Pause Front Squats at 50% of 1RM, :05 second hold at rock bottom (focus on good positioning)
Even: 40 Double unders

B.) EMOM x 6 minutes

Odd: 2 High Hang Squat Cleans (pockets) at 70% of 1RM
Even: 40 Double unders

C.) EMOM x 6 minutes

Odd: 1 Squat Clean at 90% of 1RM
Even: 40 Double unders

D.) Squat

Front Squat (5×2, 3×3 @ 80%)