Conditioning

Kirk, Jordan:

Warm up 10:00 row...

4 x30 push press @ light dumbbells - rest as needed


Ladder from 10-1 of dead lifts @ bodyweight 

+ x10 bench press @ moderate dumbbells 

+ 15 meters of bear crawls

+ 3 broad jumps

*break each set of the dead lift ladder up with the three other activities. 


Finishing the day, they set a clock at zero and every minute they added 2 pushups to each minute of work...

minute 1 complete 2 pushups

minute 2 complete 4 pushups

minute 3 complete 6 pushups 

so on and so forth

kirk - 8 rounds

jordan - 11 rounds

 









Conditioning

Chris, Helen:

Warm up 10:00

5 rounds:

x5 goblet squats + x5 kb swings + x5 burpees


Ladder 8-1 of a dumbbell complex:

Dead lift + bent over row + hammer curl + rack squat + push press + push-up

*rest as needed after the push-up


4 rounds:

1:00 heavy ball slam + 1:00 plank on hands + :30 rest


Chris finished with some supportive pressing activities.

Helen finished with some supportive hip and hamstring activities.


Conditioning

Ben, MimI, Devon, Adrian:

Warm up on rower:

500 Meter row @ tempo:

Ben - 1:41

Devon - 1:33

Mimi - 1:53

Adrian - 1:43


Ladder 1-5 5-1...

Dead lifts @ 70-115% bodyweight

Step-ups @ x2 kbs in the farmer carry

*breaking up the ladder is a set of x5 heavy ball slams


3 x 150 meter row @ threshold plus (at previous 500 m pace up to :12 faster than)

1:00 rest between each set.

DSC_0313.JPG

Strength

Mike, Gary, Nic:

Warm up on rower...

3x5 wall squats

x15 muscle-ups between the bar and the rings


*complete all sets with less than :30 rest...

*all work based off of 3 rep max...

5x5 dead lifts @ 40%

5x3 dead lifts @ 60%

5x2 dead lifts @ 80%


3x3 dead lifts @ 90+ % of 3 rep max:

Mike - 355#

Nic - 375#

Gary - 315-355#


25-20-15-10-5

Push press @ 75#

Pull-ups


Rack pull dead lifts:

*pull one - two times per weight and hold for :05-:10 a piece 

225#, 315#, 405#, 455#


100 calories on bike, or 1,000 meter row

Mike - 100 calories @ 435 watts

Nic - 1,000 meter row @ 1:42/500

Gary - 1,000 meter row @ 150/500



Strength

Oleg, Mike, Nic, Brant:

Warm up 10:00

3x5 back squats @ warm up weight

Work up to 3 rep back squat weight;

Complete 3 x 2 back squats @ 3 rep weight:

Oleg - 255#

Mike - 330#

Nic - 315#

Brant - 205#


Player 1/Player 2:

10-1 Heavy ball slams + pull-ups

Player 1 completes 10 ball slams + 10 pull-ups.

Player 2 holds 2 x 44# kbs in farmer carry position.

Switch, and then…

Player 1 completes 9 ball slams + 9 pull-ups.

Player 2 holds 2 x 44# kbs in farmer carry position.

So on and so forth until you complete the ladder. 


As a group, complete...

x400 horizontal row

x500 push-ups


Conditioning

Nic, Oleg, Mike, Gary:

Warm up 5:00

5x5 push press @ 95# *heels stay on the floor.

Over 8 sets, work up to heavy 3 rep push press:

Nic - 170#

Oleg - 165#

Mike - 170#

Gary - 135#


Player 1/Player 2:

3 rounds on each machine:

Player 1 completes 40 calories on the rower.

Player 2 gets real rest.

Player 1 completes 40 calories on the skier.

Player 2 gets real rest.

Player 1 completes 40 calories on the assault bike.

Player 2 gets real rest.

*each player completes 360 calories total.

*took about 40 total minutes of work. 

Conditioning

Jessi:

3 x 20 weighted sit-ups

3x10 front squats @ 65#

5x5 dead lifts @ 135#

x2 dead lifts @ the following weights: 165, 185, 195, 205, 215, 225, and also, 

1 x 10 dead lifts @ 225#


3 x 1:00 step-ups @ 20# db's + high knee @ top of box/:30 rest between each set.

3 x 30 meter sled sprint/full recovery between each set.


Jessi, Nic, Mike, Oleg:

Warm up on machine you want to work on for the day.

5x5 front squats @ light weight: 135/95#


Complete a new round every 2:30 for 8 rounds:

x5 front squats @ 70% of 3RM + 10% of bodyweight in calories sprint on machine.

*machine work is intended to be speed, not all out. 

5:00 break

20% of bodyweight in calories sprint on machine. 

*increase the speed from the intervals by 10-15% 


Finish the day with pressing, and pulling stuff.

 

Austin:

5x5 hang clean @ 95#

5x3 hang clean @ 115#

x 1 power clean + 5 front squats @ the rolling weights: 115, 125, 135, 145, 155, 165, 175, 185#


12:00 amrap:

x7 bench press @ 95#

x7 burpee pull-ups @ 8' bar

* 7 rounds

 

Danny, Brook, Keith:

Warm up 2:00 row + foam roll + stretch

2x15 push-ups

3x10 dead lifts @ 135#

Progressive build over 8 rounds of dead lifts arriving at previous 3RM max dead lift:

Danny: 305#

Brook: 305#

Keith: 275#

Once the 3RM has been matched for a set of 2, complete a big set of dead lifts at that weight:

Danny: 10 reps

Brook: 5 reps

Keith: 10 reps


10x10 dead lifts @ 50% of 1RM + 10-1 ladder of ball slams @ 30-40# ball.


1 x 20 dead lifts @ 95#

1 x hold with chin over bar + slow descent out of lock-off position. 

Strength

Gary, Mike, Nic:

Warm up 10:00

5x5 back squats, or bench press @ 50% of 1RM with :15 rest between each set.

2x5 back squats, or bench press @ 60% of 1RM with 1:00 rest between each set.

5x3 back squats, or bench press @ 70% of 1RM with 1:30, or less rest between each set.


After the strength sets, everyone picked a machine to work on:

Gary - skier

Mike - air assault bike

Nic - rower

The workout looked like this...

The workout is considered a "breakdown"

5 rounds...

*every 3:30 a new round starts

Round 1: complete 30% of your body weight in calories.

Round 2: complete 25% of your body weight in calories.

Round 3: complete 20% of your body weight in calories.

Round 4: complete 15% of your body weight in calories.

Round 5: complete 10% of your body weight in calories.

*as the workload decreases, the intensity should inherently increase, which leaves a larger rest window each round. 



Conditioning

Ben, Payton, Parinaz, Adrian, Kirsty:

Warm up 10:00

Warm up with some strength sets


5 rounds...

1:30 effort on bike, or rower @ 2,000 meter pace, or bodyweight calorie pace

1:30 rest

*during rest period complete x5 strength reps, and x10 push-ups

Ben bench press @ 115#

Payton back squat @ 185#

Parinaz back squat @ 95#

Adrian back squat @ 135#

Kirsty back squat @ 120#


Adrian went on to finish the day working up to a heavy set of x5 bench press over 10 sets.

Payton went on to finish the day with a 2,000 meter row @ 7:13 - personal best

Parinaz went on to finish the day with a 2,000 meter row @ 8:21

Ben went on to finish the day with 330 total reps between ball slams and lunges

Kirsty went on to recover for a later workout tonight of 3 x 2,000 meter rows.


Conditioning

Scott, Jordan, Ali:

Warm up 10:00

3x5 burpees

Ladder 1-5 handstand push-ups/inverted push-ups


Every minute on the minute for 15 minutes, complete x10 strict press @ 25% of 1RM bench press

*if you don't bench press complete the press @ a light, manageable weight.

*once you can no longer strict press the weight, just move to push press.

*after you can no longer strict press even one rep you can add weight to all of the push press.


5 rounds no rest of...

____ meter effort on rower

x10 weighted burpees 

*____ meters were determined by the individual's 2000 meter effort, and where they come in at the 2:00 mark. 

*the starting pace was :08 above the individual's 2,000 meter pace. 



Conditioning

Austin, Jordan, Shalyn:

Warm up 10:00


500 meter row @ 100%

Austin: 1:24

Jordan: 1:33

Shalyn: 1:57


Team work:

x300 dead lifts @ 115#/185#

x600 push-ups

*finish the workload in 30:00 or less.

 

Steve:

Warm up 10:00

3x5 wall squats

3x5 back squats @ 135#

x100 back squats @ 40% of 1RM


3 x 100 calorie ride @ airdyne

3:00 rest between each effort


x100 push-ups

 

Keith, Derek, Mike, Jordan, Dale:

Warm up 10:00


5:00 cap for one of the following:

x50 burpees

x30 wieghted burpees

x30 burpee pullups

x20 manmakers

*complete within the 5:00 window, or stop at the 5:00 mark and move straight into the next workout...


This workout has a 15:00 cap...

Bent over row ladder 1-10 

*break up the ladder with one of the following...

10x10 overhead press @ 25% of 1RM bench presss

10x10 back squat/front squat/bench press @ 40% of 1RM


5:00 break


3 x 500 meter row:

*each 500 meter effort continues from the previous effort (1500 meters straight through)

*first 500 meters: :11-:08 above 2,000 meter pace

*second 500 meters: :08-:05 above 2,000 meter pace

*last 500 meters - shoot for the moon (at or faster than 2,000 meter pace)



Conditioning

Ben, Brant, Mike:

Warm up 10:00

Suitcase swings + push press @ kb practice


5 rounds...

120 m sprint rower

2:00 rest - during rest period complete x10 bench press @ 60% of 1RM


8 rounds...

x5 heavy ball slams 40#+

x5 rack hold squats @ kbs

45 foot rack hold carry @ kbs

x5 push press @ kbs

x5 pull-ups

45 foot farmer carry @ kbs

 

Jon, Helen, Dan:

Warm up 10:00

3x5 wall squats

2 x failure push-ups  shooting for more than previous best.


3 rounds, resting 1:00-3:00 between sets...

x12 bent over row

x12 hammer curl

x12 push press

x36 goblet squats


7:00 work window...

x7 horizontal row

x7 push-ups

x7 heavy kb swings


@ plate over shoulders...

x60 wipers

x60 straight leg raises


Conditioning

Steve, Chase:

Warm up 10:00

3x5 wall squats

3x10 pushups

2 x 1-5 pull-ups on rings

3 x 1:00 plank - every :10 complete some number of push-ups

3 x 1:00 slow cadence step-ups @ 18" box

P1/P2: x3 - x5 dead lifts @ hex bar 135# + farmer carry across room

P1/P2: x3 - x5 dead lifts @ hex bar 225# + farmer carry across room


I went on to finish the day with some dead lifts @ 285#


teve went on to finish the day with...

5 rounds no rest of...

x20 bench press @ 135#

500 meter ski @ moderate pace

 

halyn, Ali, Austin:

Warm up 10:00

2:00 overhead ball hold - every :05 complete 1 ball slam

1:00 rest

2:00 overhead ball hold - every :05 complete 1 ball slam


5 dead lifts @ 45% of max

150 meter sprint on row @ +:03 of 500 meter

1:00 rest

5 rounds


4 rounds no rest...

x8 dead lifts @ 65% of max

x30 weighted step-ups 


Finish the day with some pull-ups

 

Helen, Nicole:

Warm up 10:00

:15 plank + :15 push-ups

:30 rest

3 rounds


5 rounds...

X15 ball slams @ 20#

150 meter row - slow, and hard pulls

1:00 rest - during rest complete 10 push-ups


P1/P2 4 rounds...

P1: x5 hex har dead lifts @ 95# + farmer carry 40 yards

P2: weighted step-ups @ farmer carry

1:00 rest - complete 5 pull-ups

 

Mike, Oleg, NIc:

Warm up 10:00

2:00 overhead ball hold - every :05 complete 1 ball slam

1:00 rest

2:00 overhead ball hold - every :05 complete 1 ball slam


5 rounds...

x10 dead lifts @ bodyweight

150 row +/- :05 of 500 m

1:00 rest


P1/P2/P3 4 rounds...

p1: x5 hex bar dead lifts @ 225# + 40 yards farmer carry

p2: jumping pull-ups

p3: x20 push-ups



Weeks worth

Jessi:

Warm up 10:00

3x5 wall squats

5x5 back squats @ 115#

5x5 box squats @ 115#

3x5 back squats @ 165#

3x5 box squats @ 165#

3x2 back squats @ 195#

2x1 back squats @ 215#

x1 back squats @ 235#

x1 back squats @ 245#

2x4 pause squats @ 165# - hold for :04 each squat

GET LOW, AND HOLD IT!

 

Kirsty:

Warm up 10:00

3x5 wall squats

Some push-ups

Some pull-ups


Dead lift progression:

x12 dead lifts @ 40% of max

x11 dead lifts @ 45% of max

x10 dead lifts @ 50% of max

….so on and so forth adding 5% each round, and decreasing 1 repetition each round. 

Everyone had the option to finish at 95%, or continue on to another heavier rep, Kirsty was the only one who went beyond her previous 1RM, which was 245#. She continued onto 280# for a new personal best. 

LET THE LEARNING BEGIN. FIND THE VALUE IN THE PROCESS, HAVE FUN, AND SHOOT FOR THE MOON. 

 

Jordan:

Warm up 10:00

1:00 upright hold @ stationary dip bars - every :10 complete 1, 3, or 5 dips 

1:00 rest 

3 rounds


Max dips in 5:00


Ladder from 10-1 of...

Bench press @ 135#

Ring pull-ups

Horizontal row @ rings

 

Jon, Helen:

Warm up 10:00

3x20 reverse stationary lunges @ plate overhead

3x10 push-ups


Chipper:

--- = wind sprint across room

x20 goblet squats

---

x20 kb swings

---

x15 box jumps

---

x30 step-ups

---

x30 push press

---

x20 push-ups

---

x30 russian twists

---

x15 jumping pull-ups

---


Lunges, + sit-ups + planks

 

Mike, Shal:

Warm up 10:00

Strict pull-up practice


Complete every 2:00 for 10:00….

x10 push press @ 35% of bench press 1RM

100m sprint rower

Rest 5:00

Complete every 2:00 for 10:00….

x10 dead lifts @ 50% of 1RM 

100m sprint rower











Conditioning

Jake, Jordan, Paul, Kirsty, Parinaz:

Warm up 10:00

"push - n - pull"

15-10-5 of...

Push press @ 45/65/95/135#

Pull-ups 

*6:00 cap on workout


Circuit:

1:00 work/1:00 rest:

1. hex bar farmer carry @ 115/185#

2. push-up/bench press @ 95/135#

3. farmer carry step-up

4. up and over @ 20/45/65#

5. sled push

6. box jump

7. ball slam @ 25/30/50# ball

8. man makers @ 10/20/30# dbs

9. curl - press @ 20/30/40# dbs

10. plank

11. farmer carry step-ups

 

Thanksgiving turn-up: Dale, Melissa, Kirsty, Mike, Shal, Jessi, Steve, Nic, Gary, Jordan Harper, Paul, Scott, Keith, Brant, Oleg:

Part 1:

Player 1/Player 2/Player 3:

Player 1: complete a set of back squats @ 40% of 1RM

Player 2: rest

Player 3: rest

*total back squats has to be 121 reps per person. 

*each person can complete sets as they desire. 

*all 15 people need to finish their 121 squats before they could switch exercises.

Part 2:

2250 push-ups/bench press @ 125# total between all 15 people. Complete as a group.

Part 3:

Each person complete 30 dead lifts @ 55% of max

Each person complete 15 dead lifts @ 70# of max

Each person complete 5 dead lifts @ 85% of max

Part 4: 

1125 pull-ups between all 15 people. Complete as a group.

Part 5:

3 x 5-person-team relays on row machine.

*each team complete 5,000 meter row. 

*work window of :30, with a :20 transition 

*has to be completed under 25 rounds

DSC_6234.JPG
 

Scott, Nic:

Warm up 10:00

3x5 wall squats

3x5 pull-ups

3x5 dead lifts @ bodyweight 


Timed circuits for rounds:

5:00 rounds - as much work as possible with 2:00 rest windows between each round:

1: x15 goblet squats @ 44# + x10 pull-ups

2: x15 box jumps @ 24" + x10 dead lifts @ bodyweight

3: x15 toes to bar + x10 burpees

4: x15 ball slams @ 25# + x20 push-ups

5: x15 calories rower + x10 kb swings @ 44# 

DSC_6306.jpg




Conditioning

Kirsty, Gary, Parinaz, Kam:

Warm up 10:00


Player 1/Player 2:

Player 1 works, and player 2 gets real rest:

500 meter row

400 meter row

300 meter row

200 meter row

100 meter row

*make sure to increase in speed each round. 


Circuit:

x20 goblet squats

x20 kb swings

x10 burpees

x10 pushups

x20 box jumps

x20 ball slams

x20 jumping pull-ups


X20 dead lifts @ 60% or more of your 1RM.

 

Nic, Ben:

Warm up 5:00 row


Ladder from 1-8 of...

Bent over row @ 30% of dead lift 1RM

Jumping pull-ups


Ladder from 10-1 of bench press @ 50% of max 

*breaking up the ladder is x3 dead lifts @ 75% of 1RM

*move through the ladder with little rest.


 

Steve:

Warm up 10:00

5x5 back squats @ 135#

5x5 overhead squats @ 95#


6 rounds:

150 m ski @ 1:45/500

2:00 rest, during which, complete:

x12 back squats @ 185#

x6 pull-ups


Strength/Conditioning

Kirsty:

Warm up 10:00

3x5 wall squats 

Work up to 86% of 1RM for a set of 3 back squats.

2x3 back squats @ 170#

Finish the day with bench press + pull-ups + bent over row


 

Jordan:

Warm up 10:00

3x5 wall squats

Work up to new 3 rep back squat max: 235#


5x8 back squats @ 125# - rest less than 1:00 between sets


Finish the day with some pull-ups.


 

Parinaz:

Warm up 10:00

3x5 wall squats

Work up to heavy single rep max back squat: 200# pr


5 rounds no rest of...

x8 back squats @ 105#

200 meter row @ 1:56/500m


 

Sabreena, Jessi:

Warm up 10:00

3x5 wall squats

Sabreena - work up to heavy 5 rep back squat: 135# pr

Jessi - work up to 86% of 1RM for a set of 5 back squats @ 225#


5x8 back squats @ 60% of 5 rep effort of today with less than 1:00 of rest between each set.


x50 push-ups

x60 weighted walking lunges