Sessions @ 5.15, 6.15,8.15, 11.30,4.30,5.30,6.30
Warm Up
1) General Heart Rate
2) Barbell Drills
3) Stretching
Flow: Alt between station 1 and 2. You have 1 min to perfom each station. Scoring Cals only. Note weight in comments. V1. Should focus on HEAVY weight reletive to max (60-80%) done w good execution in max effort style. V2. is UB swings at a challenging weight. Alter weight as needed.
Execution: Clean and Jerk - sharp movements, AKB -full hip extension
V1.
EMoM 20
1) Power Clean and Jerk A)185/125, B)155/105, C)115/75 RX+)225/145
2) Bike for Cals
*score total cals
V2.
EMoM 20
1) 15 AKB (OH) 55/35
2) Cals on Bike
Conditioning 10-20-30-40
Machine Cals
Air Squats
Core/Cond.2 4rds
30 Sec of GHD Pulses
30 sec of Back Ext Pulses
30 sec of SB Squat Holds
Rest 90
Rest Day
Open Gym Sessions @ 5.30-7am, 11.30-12.30, 5-7pm
10-20-30-40
Cals on Bike of your choice
Cals on Rower
Cals on Ski
*Reps may be used on WBC
Sessions @ 5.15,6.15,8.15,11.30,4.30,5.30,6.30
Warm Up
1) General Heart Rate
2) Posterier and Shoulder- Push/Pull focus
Flow: Traditional CF style workout. Complete one movement before moving on to next for 5 total rounds. Ladies have discounted Cals on Bike
Goal: Body Weight Aerobic Workout w mid/heavy Deadlift component. Heart rate should spike moderatly due to deadlift weight, then slightly return as round continues.
Execution: Deadlift technique-segmenting movement, Pullup - halve reps for strict work Pushups - Range of motion is to contact w DB's
5rds
10 Deadlifts
15 Pullups
20 DB Pushups
25/17 Cals on Bike A)225/155, B)185/125, C)155/105, RX+)275/175
Weightlfiting
A1) DB Incline Press 8-8-6
A2) Dual DB half rep HPC
B1) DB Bench 8-8-8/Burnout
B2) DB 1/2 rep HPC
C1) Dual DB Skull Crushers B.O.)3
C2) Curl Bar B.O.)3
WL2
Hang Squat Snatch
10 sets of 1
*begin at 65-70 and add weight each rep
**Bike Erg for min of 20 cals after each rep
Booty Building
A1) LM Split Lunges 8/8)5
A2) Back Ext Pulses/Weighted 30 sec)5
B1) Hip Bridges 12-15)4
*aim for failure each set
B2 )Step Up Repeats BW/SB 10-15)4
Sessions @ 5.15,6.15,8.15,11.30,4.30,5.30,6.30
Warm Up
1) General Heart Rate
2) 20-30 KB 2 Hand Clean and Press
Flow: Athletes will have 1 min to perform each station and then will cyle through all 6 options before repeating. There is a total of 5rds. Not Scoring the workout.
Goal: Chipper Style workout of multiple intervals lasting 30-45 sec of med level intensity. Cardio focus w premium on skill execution under increasing fatigue.
Execution: SB (hop and hug) GHD (knee lock) Sunrise (elbow lock) HSPU/ Jerk (core-hips)
EMoM 30
1) GHD Situps (2 Hand) / Med Ball Sunrises 12-16
2) SB OTS 4-8
3) Single Farmer Hold w raised leg for 45 Sec
4) Opp. Arm
5) Machine for 30 sec
6) HSPU / Dual DB Jerk 10-15
Endurance 3rds
Run 1 mile, Rest 4
Gymnastics Ev 5 mins for 4rds
75 DU then max effort MU/ Strict PU
Core/ Conditoning 3-5 sets
20 Standing Banded Twists
14 Landmine Waves
1 min of Plank