Monthly Archives: January 2015

Thursday 1/15/14 Training

UPCOMING

1/17 11am Skill Clinic-Kipping Pull Up 

 

1/21-23 Bring A Friend Day

 

1/24 7:30pm La Habra 300 Bowl 

 

2/4 Skill Clinic-Kipping Pull Up

 

2/14 10am Valentines Buddy Workout
Conditioning

 

Amrap 4

6 kb/db snatch (each arm)

3 strict pull ups

 

Rest 4m

 

Amrap 4

6 kb/db overhead squat

3 strict pull ups

 

rest 4m

 

Amrap 4

6 kb/db snatch

3 strict pull ups

 

 

 

Notes

-If mobility keeps you from good form on squat…use front squat as sub

 

Wednesday 1/14/14 Training

UPCOMING

1/17 11am Skill Clinic-Kipping Pull Up 

 

1/21-23 Bring A Friend Day

 

1/24 7:30pm La Habra 300 Bowl 

 

2/4 Skill Clinic-Kipping Pull Up

 

2/14 10am Valentines Buddy Workout

 

 

 

Strength/Skill

 

EMOM 10

3 touch and go power cleans

 

 

Conditioning

 

Amrap 12

teams of 2 alternate rounds

8 ring dips

8 box jumps

 

 

Notes

-if new to touch and go cleans go for perfect technique

-if you are skilled in touch and go cleans build to a heavy set

-ring dips with bands for sub or ring push ups

Tuesday 1/13/14 Mental Toughness

UPCOMING

1/17 11am Skill Clinic-Kipping Pull Up 

 

1/21-23 Bring A Friend Day

 

1/24 7:30pm La Habra 300 Bowl 

 

2/4 Skill Clinic-Kipping Pull Up

 

2/14 10am Valentines Buddy Workout

 

 

Conditioning

 

AMRAP 30

 

10 deadlifts 

15 air squats

1 rope climb

 

*1 person rowing a 1k at all times

 

Notes

-this is a pacing workout…75-80% effort

-rope climbs should be legless unless not possible

-no jumping on rope climbs

Monday 1/12/14 Training

UPCOMING

1/17 11am Skill Clinic-Kipping Pull Up 

 

1/21-23 Bring A Friend Day

 

1/24 7:30pm La Habra 300 Bowl 

 

2/4 Skill Clinic-Kipping Pull Up

 

2/14 10am Valentines Buddy Workout

 

Strength

 

3 sets

12 front squats

rest 1m

12 push press

rest 1m

12 bent over row

rest 1m

 

 

Conditioning

 

3 rounds

run 200m

20 pull up

 

 

Notes

-front squats done at 60% of 1rm

-push press done at 60% of 1rm

-pull ups in workout should be kipping, sub ring row if no kipping pull up

Friday 1/9/14 Testing week

UPCOMING EVENTS

1/10

WBBC Enlistment Day 9-11

Food As Fuel 11:15-12:15

30 Day Transformation Challenge 12:30-1:30

 

 

 

Conditioning

 

3 rounds

1 min wall balls

1 min rest

1 min kbs

1 min rest

1 min burpees

1 min rest

Thursday 1/8/15 Testing Week

UPCOMING EVENTS

1/10/15

WBBC ENLISTMENT DAY 9am-11am

Food As Fuel Seminar 11:15am-12:15pm

30 Day Transformation Challenge 12:30pm-1:30pm

 

 

O-Lifting

 

Clean Progression

 

 

Skill/Mobility

 

Bridge Progression

Wednesday 1/6/15 Testing Week

UPCOMING EVENTS

 

1/10/15

WBBC ENLISTMENT DAY

Food As Fuel Seminar

30 Day Transformation Challenge

 

Conditioning

 

Run 5k

 

Post times to comments

Tuesday 1/6/15 Testing

 

 

 

Strength

 

20 minutes to find

1 Rep Max

 

Front Squat

 

Push press

 

 

Post loads to comments

Testing Week

January 5-9

 

 

Conditioning

 

Fran

 

21-15-9

thruster

pull up

 

 

Notes

Bring your journals to class…we need to know your times and how you scaled the worjout for you level

 

Post times to comments