Friday, March 25, 2016

Day 5


A. Warm-Up

1000m Row
100 walking lunges
15 Banded Hip Extensions

B. Strength

Front Squat (10-8-6-4-2)

C. Accessory Work

Pause OHS (3 x 30s) - Work on feeling comfortable in this position

D. MetCon (Time) 

15 Thrusters (95/65)
30 Calorie Row
90 Double-Unders
30 Calorie Row
15 Thrusters (95/65)

Thursday, March 24, 2016

Turning The Page


As many of you may or may not know, I have decided that I will be moving on from Steel Fitness Riverport to pursue a job within the Accounting field so that I can advance my career aspirations while attending school full time. I have learned a lot in my 9 years here, met many friends, and created outstanding relationships. Sure, I could have stayed longer, but with each and every passing month I was losing the opportunity to grow. Once you become complacent, you end up living a life you settled for as oppose to the dreams and aspirations you set out to accomplish in the first place.

Sometimes the first step towards the future is simply that; taking that first step. You have be comfortable being uncomfortable. The only way to grow as an individual is to assess the situation, plan for it, and take risks. If I fail, then I learn. When I learn, I grow. Then you take what you learned and be sure to not repeat the same mistake again. As Johnny Cash once said "You build on failure. You use it as a stepping stone. Close the door on the past. You don't try to forget the mistakes, but you don't dwell on it. You don't let it have any of your energy, or any of your time, or any of your space."

You only have one life to live. Why keep putting off what you truly want out of life. You need to clear your mind and not allow negative thoughts and resistance cloud your dreams. Procrastination is the most common manifestation of resistance because it's the easiest to rationalize. We don't tell ourselves "I'm never going to write my symphony." Instead we say, "I am going to write my symphony; I'm just going to do it tomorrow." The thing about tomorrow is that tomorrow is NEVER promised.

“Dream as if you’ll live forever, Live as if you’ll die today.” – James Dean

- Chad

Day 4


A. Warm-Up

1 mile bike
100 walking lunges
15 Banded Hip Extensions

B. Strength

DB Front Squat (5 x 3), ascending

C.Strength

Weighted Chin up - 5RM

D. MetCon (AMRAP) 

As many rounds as possible in 10 minutes of,

5 Pull-ups
10 Push-ups
15 Wall Balls (20/14)

Wednesday, March 23, 2016

Day 3



A. Warm-Up

1 mile bike
100 walking lunges
15 Banded Hip Extensions

B. Strength (EMOM)

Every minute on the minute x 16 minutes,

Odd: 4 Front Squat
Even: 8 Back Squat

*Same weight for both*

B. MetCon

5 Round for time of,


400m Run
30 Air Squats


*20 Minute Time Cap*

Tuesday, March 22, 2016

Day 2


A. Strength

Front Squat with Belt - Heavy Single

B. Strength

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


C. Accessory Work

DB Floor Press (3 x 15), across

Many people asked Christina yesterday how she worked up to benching 135 x 2. The floor press works on that sticking point that most people have to reach lockout on your bench press.

D. Gun Show


Four sets of,

DB Preacher Curl x 12

Banded Tricep Push Downs x 20

Monday, March 21, 2016

Day 1


A. Strength (EMOM) 

EMOM x 12 Minutes,

1 Front Squat @ 75-80%

B. Accessory Work

Every 5 minutes x 20 minutes (4 sets)

20 DB Walking Lunges (55/35)
20 Ring Dips

C. Conditioning (Intervals)

5 x 300m row (30s rest between efforts)

Friday, February 19, 2016

Day 51

A. Warm-Up

3 min bike
100 walking lunges
15 Banded Hip Extensions

B. Strength

Deadlift - Work up in sets of 3 to find today's "heavy" single

C. Accessory Work (squatLIFE)


6 Sets of the following Complex,

Clean + Split Jerk + Hang Squat Clean + Split Jerk

D. MetCon (AMRAP)


As many rounds as possible in 8 minutes of,

Partner 1: 400m Run
Partner 2: AMRAP of,

10 Alt. DB Snatch (70/50)
15 ABmat Sit-ups

rest 2 minutes

Repeat.

Wednesday, February 17, 2016

Day 50


A. Warm-Up

3 min bike
100 walking lunges
15 Banded Hip Extensions

B. Strength

Pause Back Squat with Belt (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.


C. Strength


Take 12 minutes to find today's 3RM Push Press

D. MetCon (Time)

75 KB Swings (53/35)


-into-

3 Rounds of,

10 Shoulder 2 Overhead (95/65)
10 Hang Squat Clean (95/65)

-into-

30 Burpees

Tuesday, February 16, 2016

Day 49


A. Warm-Up

3 min bike
100 walking lunges
15 Banded Hip Extensions

B. Strength

Front Squat with Belt (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.


C. MetCon (Time)


1,000m Row
21 Bench Press, Bodyweight
750m Row
15 Bench Press, Bodyweight
500m Row
9 Bench Press, Bodyweight


D. Accessory Work (Superset)

Seated Row (3 x 12)
Rehab Muscle Snatch (3 x 12)

Monday, February 15, 2016

Day 48


A. Warm-Up

3 min bike
100 walking lunges
15 Banded Hip Extensions

B. Strength

Pause Front Squat (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

C. MetCon (Partner)

AMRAP # 1 (7 minutes)

Partner 1: Max Plank Hold
Partner 2: 12 Wall Balls

— Rest 3 min —

AMRAP # 2 (7 minutes)

Partner 1: Max Double Unders
Partner 2: 4 Bear Complex (95/65)

— Rest 3 min —

AMRAP # 3 (7 minutes)

Partner 1: Max Burpees
Partner 2: 12 Calorie Row

Friday, February 12, 2016

Day 47


A. Warm-Up

3 min bike
100 walking lunges
15 Banded Hip Extensions

B. Strength

Every 2 minutes, for 16 minutes (8 sets):

Strict Shoulder Press x 2-3 reps

Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+

C. Every minute, on the minute, for 21 minutes:

Minute 1 – 12 Kettlebell Swings (53/35)
Minute 2 – 12 Push Press (95/65)
Minute 3 – 50 Double-Unders 

D. Strength (Accessory)

DB Bulgarian Split Squat 4 x 8

Thursday, February 11, 2016

Day 46


A. Warm-Up

3 min bike
100 walking lunges
15 Banded Hip Extensions

B. Strength

Pause Back Squat (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.



C. MetCon (Intervals) 
500m Row x 7; rest 1:15 (hard intervals – this is individual pacing) 
D. Accessory Work 
DB Single Arm Row (4 x 8-10)

Wednesday, February 10, 2016

Day 45


A. Warm-Up

3 min bike
100 walking lunges
15 Banded Hip Extensions

B. Strength

Pause Front Squat (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.


C. MetCon (AMRAP)

3 Min AMRAP:

Max Push Ups

-1 Min Rest-

3 Min AMRAP:

7 Pull Ups
7 Box Jumps (24/20)

-1 Min Rest-

3 Min AMRAP:

Max KBS (70/53)

-1 Min Rest-

3 Min AMRAP:

Max Burpees

Tuesday, February 9, 2016

Day 44


A. Warm-Up

3 min bike
100 walking lunges
15 Banded Hip Extensions

B. Strength

Split Jerk (3-3-3-1-1-1-1) 

C. Metcon (Time) 

5 Rounds of,

20 Back Squats (185/125)
20 Chest to Bar

* 15 min Time Cap *

D. Skill: (Not for Time)

5 Rounds of,

1 min Plank Hold (elbows)
20 Hip Extensions

Monday, February 8, 2016

Day 43


A. Warm-Up

3 min bike
100 walking lunges
15 Banded Hip Extensions

B. Strength

Pause Front Squat with Belt (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.


C. Strength

Bench Press (5 x 5) @ 75%

D. MetCon (AMRAP) x 15 minutes,

250m Row
15 Push-ups

Friday, February 5, 2016

Day 42


A. Warm-Up

3 min bike
100 walking lunges
15 Banded Hip Extensions

B. Strength

1 1/14 Front Squat (10-10-5-3-3-1-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.


C. Skill

Pause Overhead Squat (Light), working on positioning

D. MetCon (EMOM) x 10 minutes

Even: 15/12 Calorie Row
Odd: 10 DB Snatch (70/50)

D. Accessory Work

Accumulate 30  RDL + Bent row w/ full stop at top (empty barbell)

Thursday, February 4, 2016

Day 41


A. Warm-Up

3 min bike
100 walking lunges
15 Banded Hip Extensions
15 RDL + Bent row w/ full stop at top (empty barbell)

B. Strength

Pause Front Squat (10-10-5-3-3-1-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

C. Strength

Bench Press (10-5-5-5-5-3-1)

D. Accessory Work Superset

DB Floor Press (3 x 20)
Face Pull (3 x 20)

Wednesday, February 3, 2016

Day 40


A. Warm-Up

3 min bike
100 walking lunges
15 Banded Hip Extensions
15 RDL + Bent row w/ full stop at top (empty barbell)

B. Strength

Take 15 Min to Establish today's:

3 RM Front Squat

C. MetCon (Time)

7 Rounds of,
200m Run
10 Thrusters (95/65) (From Ground)

Friday, January 29, 2016

Day 39


A. Warm-Up

3 min bike
100 walking lunges
15 Banded Hip Extensions
15 RDL + Bent row w/ full stop at top (empty barbell)

B. Strength

Every 1:30 x 10 sets,

3 Front Squats @ 78% 

C. MetCon (Time)

"Angie"

100 Pull-ups
100 Push-ups
100 ABmat SIt-ups
100 Air Squats

Thursday, January 28, 2016

Day 38


A. Warm-Up

3 min bike
100 walking lunges
15 Banded Hip Extensions
15 RDL + Bent row w/ full stop at top (empty barbell)

B. Strength

Front Squat with Belt (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

C. Strength 

Split Jerk - Heavy Single

D. Skill

50 Strict Pull-Ups*

Every time you drop off the bar, *3 Strict HSPU before you return.

Wednesday, January 27, 2016

Day 37


A. Warm-Up

3 min bike
100 walking lunges
15 Banded Hip Extensions
15 RDL + Bent row w/ full stop at top (empty barbell)

B. Strength

Back Squat (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

C. Strength Superset

DB Bench Press (4 x 10)
Chin-up (4 x 8)

D. Conditioning

5 x 300m row/ 1 minute rest between intervals

Tuesday, January 26, 2016

Day 36


A. Warm-Up

3 min bike
100 walking lunges
15 Banded Hip Extensions
15 RDL + Bent row w/ full stop at top (empty barbell)

B. Strength

Pause Front Squat (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

C. MetCon (Time)

21-15-9

Deadlift (275/185)
Strict Ring Dips

D. Accessory Work

3 x 15 Banded Good Morning
3 x 15 Hip Thrusts
3 x 20 Reverse Hyper 

Monday, January 25, 2016

Day 35


A. Warm-Up

3 min bike
100 walking lunges
15 Banded Hip Extensions
15 RDL + Bent row w/ full stop at top (empty barbell)

B. Bounding

5 x 5 Tuck Jumps (Demo)


C. Strength

Front Squat (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

D. MetCon (Time)

1000m Row, into:

4 RFT:

20 KBS (70/50)
60 Double Unders

Then, 1000m Row