9/20/17

Jana

Strength:

Overhead Squat:

  • 3RM with a 5 sec pause at the bottom of the 1st rep
  • -10% for 2×3
Conditioning (Practice):

Performance:

12 min AMRAP:

10-20-30-40-50-60…

  • DB Snatch (50/35) (5/5-10/10-15/15 etc)
  • Unbroken Double Unders

Fitness:

4 Rounds:

  • 2 min AMRAP DB Snatches (50/35)
  • 1 min AMRAP Double Unders
Extra:

Hip Mobility: Hamstring Ball Smash – 3 min each leg

9/19/17

unnamed-2

Strength:

A1. Bench Press: 5RM w/ a 5 sec pause on 1st rep

then,

-10% for 2×5 (no pause)

A2. Choose an option:

  • Weighted Pull Ups: 3×8
  • Single Arm DB Row: 3×8
  • Pull Up Program
Conditioning (Test):

4 Rounds:

  • 3 Rope Climbs (Scale = 12 Jumping Pull Ups)
  • 20 Burpees

(16 min cap)

Extra:

Ankle Mobility work: Foam Roll or Barbell Calf Smash (3 mins each leg)

 

9/18/17

HARDWARE August 19

Strength:

Back Squat: 5RM w/ 5 sec pause at the bottom of first rep

then, -10% for 3×5 (no pause)

Conditioning (Test):

For Time:

  • 100m Lunge
  • 100m Run
  • 70 RKBS (70/53)
  • 30 HSPU (scale is 10 Wall Walks + 20 Push Ups)
  • 100m Lunge
  • 100m Run

(15 min cap)

Extra:

Thoracic work on foam roller (3 mins)

9/17/17

HARDWARE August 19, 2017 - 7602

Open Gym today from 10AM – 12PM!

Yoga is canceled today, but will resume next week!

9/16/17

HARDWARE August 19, 2017 - 7510

Yoga is Canceled Tomorrow (9/17)
Focus of Today’s Foundations:
  • Rowing
  • Rope Climb
Conditioning (Test):

Teams of 2 with 1 person completing 1 full round at a time

20 min AMRAP:

  • 7 Power Clean (165/115)
  • 7 TTB
  • 250m Row, 25 cal Bike, or 200m Run

 

9/15/17

HARDWARE August 19, 2017 - 7505

Yoga is Canceled This Sunday (9/17/17)
Strength:

A1. RDL: 3×8

A2. Unilateral DB Strict Press: 3×8

Conditioning (Practice):

Fitness:

12 min AMRAP:

  • 15 Wall Balls
  • 100 Single Unders
  • 10 Ring Rows

Performance:

12 min AMRAP:

  • 50 Wall Balls
  • 60 Double Underes
  • 7 Muscle Ups
Extra:

Hip Mobility: Glute Smash & Floss (3 min each leg)

9/14/17

HARDWARE August 19-4

Focus of Today’s Foundations:
  • Back Squat
  • Bench Press
Supplemental Strength:

Back Squat: 10×3 (start at 80% 1RM)

9/13/17

HARDWARE August 19-3
Strength:

Overhead Squat:

  • 3RM (w/ a 5 sec pause at the bottom of the 1st rep)
  • -10% for 2×3 (no pause)
Conditioning (Test):

4 Rounds:

  • 0:00 – 2:00 Perform 30/24 cal Bike or Row
  • 2:00 – 4:00 Perform 5 Squat Snatch (start at 60%)
Extra:

Hip Mobility: Hamstring ball smash  (3 min each leg)

 

9/12/17

HARDWARE August 19-2

Strength:

A1. Bench Press:

  • 5RM (w/ a 5 sec pause on the 1st rep)
  • -10% for 2×5 (no pause)

A2. Weighted Pull Ups: 3×8

Conditioning (Test):

5 mins to perform:

  • 400m Run
  • AMRAP of Burpee Box Jumps (24/20)

2 min Rest

5 mins to perform:

  • 400m Run
  • AMRAP of KBS (70/53)
Extra:

Ankle Mobility: Foam Roll or Barbell Calf Smash (3 min each leg)

9/11/17

HARDWARE August 26-4

Strength:

Back Squat:

  • 5RM (5 sec pause at bottom of 1st rep)
  • -10% for 2×5 (no pause)
Conditioning (Test):

in 10 mins complete

  • 100m Lunge
  • 100m Run

then, AMRAP of:

  • 10 TTB
  • 30 Double Unders
Extra:

3 mins thoracic work on foam roller