Week of 8/1-8/6

Okay guys I'd like you all to take somewhat of a deload week. Take class 3 days this week and chill out the other days. Maybe check the barbell club out. If you are going on vaca and will be using that time to deload take class all week and get after it! We will be hitting the weights hard these upcoming weeks!!!

Saturday 7/29

A) 12 Min EMOM:
HP Snatch x3

B) 15 Minute AMRAP:
8 HP Snatch @75% of MAX
50 Dubs
8 T2B

Friday 7/29

A) Class
then
B1) Bench press 10 x 4; Rest 30
B2) Bent row 10 x 4; Rest 2 minutes

Thursday 7/28

A) Deadlift x1  with Class but keep going until 45-1 hr
B) 2k TT rest 3 Minutes then 1 Mile run TT

Wednesday 7/27

A) 1 Hour row or AB EASY

Tuesday 7/26

A) Strict press x1 25-30 Minutes
B) Max pull-ups x3; Rest 3 minutes
C)  MAP(Maximum aerobic power) 8 Test:
15 min AB for Cals
*rest 5 minutes
15 min Row for Cals

Monday 7/25

A) Back squat x1 with class but take 45-1 hr to MAX
*Rest 10 Minutes then
B) Max Reps BS @ 85% @3010 tempo 1 ATTEMPT
C) 5 Rds:
10 DB russian step-ups each side HEAVY
25 Russian KB swings HEAVY

Week of 7/25-7/30

Hey guys and gals,
This week we test! Eat good, sleep well, and get your recovery on!! Lots of heavy weights then after a De-load week we are going into a Strength/Explosiveness phase using % we find this week. Get ready!! I had one person approach me about skills last week. Thats kind of sad....step your game up guys...just aimlessly playing with skills is not going to get you there!!

- Coach Matt

Saturday 7/22

A) Deadlift x5 (25 Minutes to build)


B) "BOSTON" 
4 rounds for time: each round representing a year or his life.
7 DEADLIFTS (225/155)
22 KETTLEBELL SNATCHES (53/35)
9 SLURPEES (slamball burpees)

Friday 7/22

Class

Thursday 7/21

A) Power clean x1 + Front squat x3
*Build to heavy

B) Muscle snatch x1 + Power snatch x1 + OH squat x3
*Build to heavy

C) Every 3 minutes x 5
5 Burpees
5 OH squat 95/65
Max cal row with the remainder of time
* Rest 5 Minutes then repeat @ 115/75

Wednesday 7/20

A) 60 minute row

B) 30 minutes of skill work

Tuesday 7/19

A) Push press x2 Split jerk x1
*3 Sec pause at the top of each rep
**25 Minutes to build

B) For time:
100 Dubs
100 Ab-mat
100 DB push press 35/15
100 Dubs

C) 10 minute AB @ EASY pace

Monday 7/18

A1) Deadlift @ 3010 1×5 @ 85-90%; Rest 2 minutes 

A2) DB RDL @ 3131 8×5; Rest 3 minutes

B1) Incline Bench press 6-8 x 4; Rest 30 sec 

B2) Pendlay row 10-15 x 4; Rest 30 sec 

B3) HSPU 8-10 x 4; Rest 2 Minutes 

C) 2K row x 3 @ 75% of last 2K; Rest 3 Minutes between 

  

Week of 7/18-7/23

Hey guys so I feel like you guys all need some direction for your skill development!! Come see me this week and we can put a plan together to get you guys going in the right direction. Also as you may know we are going to be having coach Jon Walka on the team starting in August. That being said I am going to start making our active recovery on Wed. so that we can make it to his class on Thurs @6:30 and get some solid work on our olympic lifts. Don't worry if you can't make it I'll get the programming up so you can do it on your own time. But it would be best to try to make it Coach Walka is the man!

Saturday 7/16

4 person Team, one person working at a time. AMRAP 45 minutes

100 Burpees

100 Box Jumps (24″)(20″)

100 Cal Row

100 DB Snatch (45)(25)

100 Squats

100 Hang Cleans (135)(95)

Friday 7/15

Class A + B
**Rest 8 Minutes then perform B again. Shoot for same time or better. Keep that in mind on your first round and pace accordingly!!!

Thursday 7/14

Class or 60-90 Minute walk with weighted vest

Wednesday 7/13

Class A + B + C

** Sub 5 Muscle ups for pull ups or 4 CTB + 4 Dips if you don"t have muscle ups yet

Tuesday 7/12

A) Clean DL x2 + HP clean x1 + Power clean x1
*20 Minutes to build

B) 20 minute AMRAP:
2 Cleans @75% of todays complex
4 HSPU
6 Pistols
8 T2B

C) 20 Minute AB @ easy pace

Monday 7/11

Class A + B

+

C) 500m row x 12
*rest 90 sec
**rest 5 minutes after rd 6

Week of 7/11-7/16

Hey all hope you had a great weekend! Lets get after it this week! Got some good stuff planned. I'd like to see us all getting some more skill work in. Look to previous weeks for drills!! We need to get these down. Keep working!!!

Saturday 7/9

A) Teams of 2:
4k Row (switching every 500m)
800m run @ easy pace with partner
6 Rds total:
10 Cals AB
25 Wall Balls 20/14
10 T2B
*Switch every rd
800m run @ easy pace with partner
4k Row (switching every 500m)

Friday 7/8

Class A + B

then

C) 10 rds:
30 sec sprint
1 minute recovery walk
*after rd 5 take a 5 minute recovery walk

Thursday active recovery 7/7

A) Class + light skill work

Wednesday 7/6

Class A + B + C

then

C) 500m row x6 @ 75-85% effort
*2 Minute rest between efforts

D)30 TGU HEAVY (for quality)

Tuesday 7/5

Class A + B
then

C) 2 mile run for time

D)12 Minute EMOM:
2-3 HSPU negatives
+
3-5 Kipping HSPU
*30-35 seconds worth of work

Week of 7/5-7/9

Hope you all had a great 4th !!! Now its time to get back on it !! Make sure we get some quality food prepped for the week and get out of holiday eating mode. Just wanted to make sure my ladies are still throwing some extra bodybuilding work in the mix. Everyone feel free to work on skills !!! Remember just keep it light and focus on building skill instead of turning it into a WOD!!
ex. 3 Rds:
DB bench press @ lightweight until failure
DB bicep curl @ lightweight until failure
Banded lat pulldown w/ red band

You are going to be in class everyday for the remainder of the week with additional work added. If possible split into 2 sessions

Saturday 7/2

A)14 Minute EMOM:
Strict press x1 + PP x1 + SJ x1

B) Split the class in 2 Teams:
40 Min AMRAP:
15 Cal SkiErg
15 STO 95/65
Front rack farmer carry 54/35 (length of gym x2)
15 WB 20/14