Conditioning

Dan, Helen:

Warm up 10:00

3x5 wall squats

3x5 pull-ups

3x5 push-ups


5 rounds...

x15 goblet squats @ medium weight

x30 mountain climbers

20 yards bear crawl

x10 jumping pull-ups

1:00 rest


50-40-30-20-10/25-20-15-10-5

Russian twists/push-ups


 

Devon, Jeremy, Derek:

Warm up 10:00

Ladder from 1-10

Kb swings + box jumps


Complete every 2:00 for 11 rounds:

x5 back squats @ 50% of 1RM +

x5 jumping pull-ups


Complete a bunch of dips, and push-ups

Strength/Conditioning

Steve, Mike:

Warm up 10:00

3x5 wall squats

3x5 pull-ups

2x5 dead lifts @ 135#

2x5 dead lifts @ 205#

2x3 dead lifts @ 275#

2x2 dead lifts @ 315#

*from here do some singles, and then find 5 rep effort:

Steve: 405#

Mike: 330# 


Player 1: ski 2:30 @ moderate effort

Player 2: x5 bupree pull-ups + x5 ball slams @ 40# ball

5 rounds 

 

Dan, Helen:

Warm up 10:00

Ball slam + push-up ladder from 1-12 


5 rounds of...

x5 burpees

x10 kb swings 

x30 step-ups


x200 russian twists

x100 ab-mat sit-ups

 

Chase:

Warm up 2:00 + stretching

3x5 wall squats

3x5 pull-ups

2x5 dead lifts @ 135#

2x5 dead lifts @ 205#

2x3 dead lifts @ 275#

2x2 dead lifts @ 315#

x1 dead lift @ 345#

x1 dead lift @ 365#

x1 dead lift @ 385#

x1 dead lift @ 405#

 


Conditioning

Paul, Jessi:

Warm up 10:00

5 rounds:

x5 pull-ups

20 yards lunges


Ladder from 12-1 of...

Bench press @ 135#/push-ups

Pull-ups

Ball slams @ 20-40#

Knees to elbows/Toes to bar

Dips/Strict press @ bar

 

Parinaz, Adrien:

Warm up 10:00

5 rounds:

x5 pull-up

20 yards lunges/x12 step-ups


8 rounds of...

Player 1:

x6 back squats @ 75-125#

x6 box jumps @ 24"

x6 ball slams @ 20-30#

*add weight after 2nd round.

Player 2:

Real rest


5x6 strict bent over row @ 65-115#



Conditioning

Melissa, Dale:

Warm up 10:00

player 1/player 2: 

3 x 1-4 pull-up ladders

3 x 1-4 dip ladders

3x10 goblet squat @ 44#


Ladder from 10-1 of...

Back squats @ 75/105#

Pull-ups

Ball slams @ 20#


Finish the day with some knees to elbows, or more back squats.

 

Gary:

Warm up 10:00

3x5 wall squats 

3x5 dead lifts @ 135#

x5 dead lifts @ 185, 205, 225, 245, and then,,,

x10 dead lifts @ 275#


Ladder from 10-1 of...

Bench press @ 135#

Pull-ups

Ring dips


Conditioning/Strength

Helen, Jon, Josh:

Warm up 10:00

3x5 wall squats

3x 1-4 pull-up/or 30 pull-ups


30-20-20-10-10-10 repetitions of:

Kb swings

Ball slams

Push press @ dbs


3x 1:30 plank


Freestyle some lunges, push-ups, and pull-ups

 

Jessi, Jordan, Paul:

Warm up 10:00

x30/x50 pull-ups

3x5 wall squats

3x15 goblet squats @ light kb

x30/50 push-ups


2x5 light dead lifts

5x5 dead lifts progressing in weight each round to something moderately heavy

1x2 dead lifts @ projected 10 rep effort (at least at last week's 20 rep effort)

1x10 dead lifts @ moderately heavy:

Jessi: 170#

Jordan: 275#

Paul: 315#


To finish the day, complete at least 200 yards of forward sled push.

DSC_2790.JPG

Conditioning

Josh, Jon:

Warm up 10:00


Burpee + jumping pull-up ladder from 1-5

*Burpees are completed on one side of the room; bear crawls are completed in between the burpees and jumping pull-ups.


25-20-15-10-5 repetitions of...

Wall ball tosses

Weighted sit-ups 


x110 push-ups

x55 knees to elbows

x40 overhead walking lunges

*complete however.

 

Jordan, Jeremy, Paul, Derek:

Warm up 10:00

x25 ring dips

x25 handstand push-ups on box

3x5 wall squats

3x10 overhead split squats @ bar


5 rounds no rest...

x5 front squats @ 95-115#

x12 toes to bar

x12 push-ups


Finish the day with x45 bench press @ 70% of 1RM

*Break the sets up however.

DSC_2404.JPG
 

Steve, Chase:

Warm up 5:00

3x5 wall squats

8x5 back squats progressing in weight each round to a heavy set of 5:

Steve: 335# for 5 reps

Chase: 345# for 5 reps


@ 44-53# complete every minute on the minute for 10:00...

x5 goblet squats

x5 kb swings

x5 burpees

*Chase stopped at round 8 due to sissiness. 


Conditioning

Parinaz, Erin:

Warm up 10:00

500 meter ski - fast


x45 incline push-ups


Ladder from 10-1 of strict press @ 45#

Ladder from 1-10 of burped pull-ups


500 meter ski - :02 slower than first effort. 

 

Dale:

Warm up 10:00

Ladder from 10-1 of...

Goblet squats @ 44# + push-ups + pull-ups


Ladder from 10-1 of back squats @ 105#


7 rounds no rest...

x3 bench press @ 95#

x5 bent over row @ 75#

x7 ball slams @ 40# ball


x35 knees to elbows

 

Melissa:

Warm up 10:00

3x5 wall squats

3x5 push-ups

3x5 pull-ups


"VITALITY"


5x5 back squats @ 75#

5x5 back squats @ 115#

5x5 strict press @ 55#


3 x 1:30 planks

 

Mike, Chase:

Warm up 5 x :10 sprint airdyne/rower - :50 active recovery

x25 handstand pushups

3x5 wall squats

3x5 front squats @ 135#

3x5 bench press @ 115/135#


Chase: 

x110 front squats @ 165#

x110 bench press @ 165#


Mike:

x110 front squats @ 155#

x110 bench press @ 115#

*Complete some sort of ladder situation of each, or a couple ladders of each. Basically just get the shit done because yesterday was a doozie on the legs and back. 

*Make sure to eat some sort of in and out burger situation once completed. 

*Make sure to take some sort of napping situation once completed. 



Stength endurance

Jeremy, Devon:

Warm up 10:00

3x5 wall squats 

5x5 box jumps from 24" progressing to 42"

2x10 dead lifts @ 135#

2x5 dead lifts @ 185#

1x20 dead lifts @ 

Jeremy: 205#

Devon: 185#


X100 strict press @ 45-70#

x55 pull-ups

DSC_2148.JPG
 

Oleg, Mike, Sabreena, Jordan, Brook, Chase:

Warm up 10:00

3x5 wall squats

3x5 pull-ups

x50 pushups

3x5 light dead lifts

3x5 dead lifts progressing in weight each round

x3 dead lifts @ projected effort, and then:


x20 dead lifts @ heavy:

Oleg: 240#

Mike: 240#

Sabreena: 110#

Jordan: 190#

Brook: 140#

Chase: 320#


After the set of 20 dead lifts, Mike, Sabreena, Jordan, and Brook continued on to finish the day with...

x25-20-15-10-5 repetitions of:

pull-ups

box jumps 

dips/push-ups


After all the talk about a heavy dead lift I have decided to move away from heavy singles and focus on heavy volume in single sets. I have a feeling that the adaptation will be more beneficial in the short an long run, as well as give a much better perspective about heavy singles. After all, if I can pull 2x my bodyweight for 20 reps, why the fuck would I care about a single at 400#? I probably wont. To the moon. YEAH THATS A NAP-HAMMOCK IN THE BACKGROUND.

strength endurance

Mike, Chase:

Warm up 2:00 row

Bench press practice, and then...


Mike: x125 bench press @ 165# < 30:00 (29:33)

Chase: x75 bench press @ 225# < 30:00 (24:10)


X150 strict press @ 45# bar < 10:00


x55 chin up < 5:00

 

Scott:

Warm up 10:00

3x15 push press @ 15# dbs

3x15 kb swings @ 35# kb

3x15 ball slams @ 16# ball

3x15 wall ball tosses @ 16# ball


30-20-10 repetitions of...

Strict press @ 45# bar

Knees to elbows

Push-ups


3 x 1:30 plank

*rest as needed


10:00 row

DSC_2006.JPG

Conditioning

Jon, Josh:

Warm up 10:00


X60 push-ups


Complete 1:00 overhead hold @ slam ball

*every :10 complete 1 ball slam starting, and finishing the minute with a slam.

*rest 1:00 between each round.

*during each rest window complete over 10 push-ups

*5 rounds


5 rounds no rest...

x22 weighted sit-ups

x22 box jumps @ 18" box


Finish the day with some planks, and sit-ups.

 

Devon, Derek , Jake, Jessi, Jeremy, Paul:

Warm up 10:00 

3x15 light goblet squats

3x5 jumping pull-ups

3x5 back squats @ 40% of 5RM back squat


5 rounds no rest of...

x22 back squats @ 40% of 5RM

x22 step-ups @ 18" box (total)

x22 knees to elbows 


Conditioning

Jordan, Seth, Devon:

Warm up 10:00

5 rounds no rest:

x15 goblet squats @ 44#+ kb

x10 pushups

x5 pull-ups


Dumbbell complex:

8 repetitions each @ light dbs (20-25#)

6 rounds

1:00 rest between each set

Dead lift

Bent over row

Curl

Strict press

Squat

Push press

Push-up ob dbs


5 rounds no rest:

x5 bent over row @ 70% of bodyweight

x12 box jumps @ 24"


 

Alexis:

Warm up 10:00

5 rounds no rest:

x15 kb swings @ 25#

x10 pushups

x5 pullups


Dumbbell complex + battle rope:

6 total rounds

6 repetitions each @ 10# dbs:

Dead lift

Bent over row

Push press

Curl

Push press

:30 battle rope

1:00 rest


:30 airdyne @ 350+ watts

1:00 rest

*during rest period complete 3 burpees

5 rounds


Strength endurance

Oleg, Nic, Jordan, Brant, Brook, Keith:

Warm up 10:00


2 x 1-6 pull-up ladders

3x5 bench press @ 50% of max


DB COMPLEX:

6 rounds no rest @ light dbs (15-25#)

8 reps each...

Dead lift

Bent over row

Curl

Strict press

Push press


20:00 max bench press @ 70% of 1RM

Oleg: 185# - 98 reps

Keith: 115# - 56 reps

Brook: 105# - 90 reps

Nic: 170# - 63 reps

Jordan: 135# - 94 reps

Brant: 85# - 107 reps

 

Steve, Chase:

Warm up 5:00

3x5 wall squats

3x5 fronts squats @ 135#


Progress to 85% of front squat max for 1 rep:

Steve: 260#

Chase: 285#


Every 3:00 for 30:00 complete 1 front squat @ 85% - 100% of 1RM

Chase - a few @ 285, a few @ 295#, and a couple @ 305#

Steve - start @ 260# and increase by 5 pounds every round for all 10 rounds. 


Complete 110 bench press @ 40% of 1RM under 12:00


Complete 2 x 10-1 pushup ladders partner style under 6:00

 

 

Jessi:

Warm up 10:00

3x5 wall squats

3x5 back squats @ 115#

5x5 back squats @ 165#

5x3 back squats @ 185-195#

3x1 back squats @ 200-215-230#

5x10 knees to elbows

Strength endurance

Ben, Nic, Jordan, Brant:


Warm  up 10:00

3 x 5 wall squats

2 x 1-6 pull-up ladders 

3 x 5 back squats @ 30% of max


Back squat ladder from 10-1 @ 50-60% of back squat max depending on experience, and comfort. 

*breaking up the ladder is x10 push-ups

*no more than :30 rest between each set of the ladder.

*10 back squats + 10 push-ups…9 back squats + 10 push-ups…8 back squats + 10 push-ups...


Conditioning/Strength

Chase:

Warm up 2:00 row + static stretch

Progress to 95% of front squat max and complete 1 single:

315#


Ladder 10-1 of front squats @ bodyweight (165) +

X10 pushups between each step of the ladder

*rest :30 after each set of 10 push-ups


Cooldown: teach some classes.

 


Brook, Keith, Jordan:

Warm up 10:00

8x5 push-ups

8x3 jumping pull-ups


3x5 bench press @ 50% of 1RM

5x6 bench press @ 70% of 1RM


Ladder from 10-1 of heavy ball slams (40-60#)

*breaking up each step of the ladder is x10 push-ups

*rest no longer than :30 after each step of the ladder

 

Mike, Ben, Brant, Shalyn, Parinaz, Nic:

Warm up 10:00


Dumbbell complex:

8 rounds of 5 repetitions each @ light weight (10-25# dbs):

dead lift

bent over row

hammer curl

push press

squat

strict press

push-up on dumbbells

*rest :30 between each set


Ladder 10-1 of ball slams (20-60#)

*in between each step of the ladder complete any number of push-ups (5-15)

*must be completed under 7:00


2 x 20 straight leg dead lifts (45-95#)

DSC_0763.JPG




Conditioning

Austin:

Warm up 10:00 row


2,000 meter row for time:

6:42


Pacing cannot be overlooked, nor should it be disregarded. Austin is the Prefontaine of the row machine. Here are his 400 meter splits:

1:34

1:40

1:41

1:42

1:42

Which averages 1:40.7. A nice surprise when finishing is knowing that he yanked the line too soon, which leaves us with the understanding that when the time comes to do this again he will go at least :06 faster - simply because he will ride the line a little closer to popping for much longer. Still, a 6:42 2,000 is an amazing effort considering Austin has not done any real row conditioning. 



Conditioning

Mimi, Sabreena:

Warm up 10:00 row

3x5 wall squats

3x20 goblet squats @ 20# kb

3x20 ball slams @ 20# ball


Work window of 15:00….

Complete 180 kb swings @ 45# kb

+ 90 jumping pullups

*once the 180 kb swings, and 90 jumping pull-ups are done, continue on to finish as many jumping pull-ups as possible to finish out the 15:00 window.


10 rounds of...

:30 stationary lunges *+15 lunges/:30 

:30 plank on hands 


Cooldown: 10:00

 

Austin:

Warm up 10:00 row

3x5 wall squats

3x5 shoulder dislocates

3x5 burpees

3x5 dead lifts @ 135#


5 rounds of...

700 meter row @ 1:42/500, or faster

7:00 rest period 

*during the rest period complete...

3 rounds of...

x5 bench press @ 65% of max

x5 dead lift @ bodyweight