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  • 4/29/2016

      

    Even though Saturday is Holland Happening we will still have classes. That being said, Pioneer will be shut down so parking may be challenging. Just keep that in mind if you are planning on being at the gym Saturday morning!! Im not 100% sure if the road will be be open tomorrow evening or not. I know they have a street fair on Saturday and Sunday and I'm not exactly sure what time they start setting up for that tomorrow. Either way I hope to see lots of folks in the gym tomorrow for a lovely Friday workout.

    Workout of the Day:

    1) Coach Led Warm-up


     

    2) 4x60 sec wall sit

    Rest 60 sec between sets

     

    3) For time complete

    a descending lader form 10-1 of

    KB swings

    Goblet squats

     

    Notes:

  • Use the same KB for both the swings and the squats.
  • Starting at 3-2-1 go and every 3 minutes after complete a 200m run

  •  

    4) Mobility/stretching

     

    Competition Programming:

    1) Clean and Jerk - Work up to a 3RM from the power position


     

    2) Clean and Jerk - Clean and jerk from the power position 5x1@ 85% of above

     

    3) Paused Front Squats - Work up to a max with a 7 second pause at the bottom and 15 second pause at the top

     

    4) Pause Front Squat - 3x3@ 85% of above using the same tempo

     

    5) 3 Rounds for time of

    400m Run

    50 Air squats

    10 Muscle ups (use the rings)

     

    6) Mobility/Stretching




  • 4/28/2016

      

    Workout of the Day:

    1) Coach led Warm-up


     

    2) Work up to a push jerk that feels like a 6 on a scale of 1-10. 1 being super light 10 being maximal.

     

    3) 12 Minute AMRAP of

    5 Push Jerks @ the weight you worked up to

    10 Over the bar burpees

    60 Sec Plank Hold

     

    4) Mobility/Stretching

     

    Competition Programming:

    Rest Day!!




  • 4/27/2016

     

    Lets keep the week rolling with a team workout. 

    Workout of the Day:

    1) Coach led Warm-up

     

     

    2) In teams of 3 Complete for time

    250m Row each (done as a relay)

    150 Box Jumps

    100 C2B Pull-ups

    50 Hang power cleans

    155/110

    250m row each (done as a relay)

     

    Notes:

    1 Person works

    1 Person holds a plate 45 lbs both men and women (you can hold the plate any way possible. If the plate gets dropped then each member must complete 5 Burpees)

    1 Person rests

    Rotate as necessary


    4) Mobility/Stretching

     

    Competition Programming:

    1) Snatch - Work up to a 3RM from the power position

     

     

    2) Snatch - From the power position complete 5x1@ 80% of Above

     

    3) Back Squat -

    1x5@ 75%

    1x3@ 85%

    1x1+@ 95% (The + means do the 3 reps plus as many more as you can)

     

    Notes: Find 90% of your 1RM and use this weight to base your percentages off of.

     

    4) For time complete 27-21-15 reps of

     

    Wall Balls 30/20

    Box Jumps 30/24

     

    5) Mobility/Stretching

     




     

  • 4/26/2016

     

    Workout of the Day!!!

    1) Coach led Warm-up


     

    2) Burgener Warm-up

  • Down and finish x5
  • High pull x5
  • Muscle snatch x5
  • Snatch drops 2”,4”,6”
  • Snatch drops to the bottom x5 

  • Skill transfer exercises
  • Snatch grip push press x5
  • Overhead squat x5
  • Snatch drops to the bottom x5

  •  

    3) Take 15 Minutes to find a heavy 3 rep Power Snatch

    Notes: These don't need to be touch and go however if you drop the bar then get right back to it.

     

    4) For time working on the even minutes and resting on the odd minutes complete

     

    20 Full snatches

    30 Snatch balances

    40 Snatch grip push presses

    Use 70% of todays heaviest set of Power Snatches for all 3 Movements

     

    Notes:

    1 - From 0:00-1:00 work. From 1:00-2:00 rest. From 3:00-4:00 work so on and so forth to you complete all reps and movements.

    2 - You must do the exercises in order, so to move on to the Snatch Balances you must complete all Snatches first and then to move on to the Snatch Grip Push Presses you must complete all Snatch Balances first

     

    Competition Programming:

    1) Bench Press Heavy Day:

    Heavy Single - Work up to 1x1@ 95% of your 1RM


    Working Sets - 5x3@ 85% of your 1RM

    Rest 1:30 - 2:00 between sets

     

    2) Take 15 Minutes to work on Handstand walks

     

    3) 12 Minute AMRAP of

    10 KB snatch 5 each arm 70/53

    30 Second hollow body hold

    10 KB Push Press 5 each arm

    70/53

    30 Second Hollow body hold

     

    4) Mobility/stretching


     


  • 4/25/2016

     

    Happy Monday everyone!!!

    Workout of the Day:

    1) Coach led Warm-up


     

    2) Take 10-15 minutes to work on a goal

     

    3) For time complete

    800m Run

    100 Double unders

    800m Run

    75 Double unders

    800m Run

    50 Double unders

    800m Run

    25 Double unders

     

    4) Mobility/stretching

      

    Competition Programming:

    1) Deadlift:

    Work sets - Work up to 1x2 @ 85%


    Speed sets - 6x3 @ 70%

    90-120 Sec rest between sets

     

    2a) 3x8 Stiff Legged Dead Lifts Heavier than last week

    90 sec rest

    2b) 3x8 Bent over rows heavier than last week

    90 sec rest

    2c) 3x8 Supinated grip pull-ups (chin ups)

    90 sec rest

    2d) 3x8 good Mornings heavier than last week

    2:00 rest

     

    Notes: This second part should be done as a circuit. So 2a then 2b then 2c then 2d. Start back at the top and repeat the circuit for a total of three times. Rest 90 seconds between exercises and 2:00 between circuits. These accessory lifts are an important part so give 100% effort on them.

     

    3) For time complete

    2000m Row

    150 Double unders

    2000m Row


     

     


  • 4/23/2016

     

    Its been a great week. Lets finish it off with a nice Saturday workout. 

    Workout of the Day:

    1) Coach led warm-up


     

    2) Burgener Warm-up

  • Down and finish x5
  • High pull x5
  • Muscle snatch x5
  • Snatch drops 2”,4”,6”
  • Snatch drops to the bottom x5 

  • Skill transfer exercises
  • Snatch grip push press x5
  • Overhead squat x5
  • Snatch drops to the bottom x5

  •  

    3)  For time complete as a descending ladder 10-1 reps of

    Cleans using 50% of your 1RM (Yes full cleans)

    Before each set of cleans complete a 250m row or 200m Run

     

    Notes: if you don't have a 1RM clean then find a weight that feels like a 4 or 5 on a scale of 1 to 10

     

    4) Mobility

     

    Competition Programming:

    1) Bench Press Light Day:

    After warming up complete 8x3@ 60% of your 1RM


     

    2a) 3x10 Strict Ring Dips

    60 Sec rest

    2b) 3x10 Strict HSPU

    60 sec rest

    2c) 3x10 Hand release push-ups

    1:30 rest

     

    Notes: Complete the second part as a circuit.

     

    3) 12 Minute AMRAP of

    10 KB clean and press 70/53 5 each arm

    15 T2B

    20 Double Unders

     

    4a) 4x15 GHD Sit-ups

    4b) 4x7 Ab wheel roll out

     

    5) Mobility/Stretching


     

  • 4/22/2016

     

    Workout of the Day:

    1) Coach Led Warm-up


     

    2) 3xME strict Pull-ups + ME kipping Pull-ups

     

    Notes: Do a max effort set of strict Pull-ups. Upon finishing your last strict Pull-up (without dropping from the bar) complete a max effort set of kipping Pull-ups.

     

    Rest as needed between  rounds

     

    3) 75 HSPU for time. Every time you come off the wall complete  5 Strict Pull-ups

     

    4) Mobility/stretching

     

    Competition Programming:

    1) Clean and Jerk - Work up to a 1RM 3 position Clean plus Jerk 


     

    2) Clean and Jerk - 3 Position Clean plus Jerk 5x1@ 85% of above

     

    3) Paused Front Squats - Work up to a max with a 7 second pause at the bottom and 15 second pause at the top

     

    4) Paused Front Squats - 3x3@ 83% of above using the same tempo

     

    5) 4 Minute AMRAP of bar MU

    then

    3 Rounds of

    15 KB swings Russian 70/53

    15 Goblet Squats 70/53

    then

    4 Minute AMRAP of bar MU




  • 4/22/2016

     

    Workout of the Day:

    1) Coach Led Warm-up


     

    2) 3xME strict Pull-ups + ME kipping Pull-ups

     

    Notes: Do a max effort set of strict Pull-ups. Upon finishing your last strict Pull-up (without dropping from the bar) complete a max effort set of kipping Pull-ups.

     

    Rest as needed between  rounds

     

    3) 75 HSPU for time. Every time you come off the wall complete  5 Strict Pull-ups

     

    4) Mobility/stretching

     

    Competition Programming:

    1) Clean and Jerk - Work up to a 1RM 3 position Clean plus Jerk 


     

    2) Clean and Jerk - 3 Position Clean plus Jerk 5x1@ 85% of above

     

    3) Paused Front Squats - Work up to a max with a 7 second pause at the bottom and 15 second pause at the top

     

    4) Paused Front Squats - 3x3@ 83% of above using the same tempo

     

    5) 4 Minute AMRAP of bar MU

    then

    3 Rounds of

    15 KB swings Russian 70/53

    15 Goblet Squats 70/53

    then

    4 Minute AMRAP of bar MU




  • 4/21/2016

     

    Im going to post a link to a small local throwdown. You all should check it out and if interested we should try to get a group together to take part in it. Also the person that's putting it on was asking if we had anyone interested in volunteering. I'm passing the word just in case anyone may be interested in taking part or volunteering at the throwdown. The link is http://whidbeyislandthrowdown.com

    Workout of the Day:

    1) Coach led Warm-up


     

    2) Sumo Deadlift Highpull - Work up to a weight that feels like a 6 or 7 on a scale of 1-10. 1 being super light 10 being maximal

     

    3) 6 Rounds for working time of

    200m Run

    10 over the bar burpees

    5 SDHP using the weight you worked up to in part 2

     

    90 Second rest between rounds

     

    4) Mobility/Stretching

     

    Competition Programming:

    Rest Day!!




  • 4/20/2016

      

    We will be looking for a new 1RM Back Squat tomorrow. Come in motivated and be ready to crush your old number. 

    Workout of the Day:

    1) Coach led Warm-up


     

    2) Back Squat 5-5-3-3-1-1-1-1 Reps AHAP

    Notes: Goal is to increase weight each set  finding a 1RM by the end.

     

    3) EMOM for 10 Minutes complete 5 Box Jumps 24/20 + 5 T2B

     

    4) Mobility/Stretching

     

    Competition Programming:

    1) Snatch - Work up to a 1RM 3 Position Snatch


     

    2) Snatch - 3 position Snatch 5x1@ 85% of Above

     

    3) Back Squat -

    1x3@ 70%

    1x3@ 80%

    1x3+@ 90% (The + means do the 3 reps plus as many more as you can)

     

    Notes: Find 90% of your 1RM and use this weight to base your percentages off of.

     

    4) 10 Minute AMRAP of

    30 Calorie Row

    20 Box Jumps

    10 Wall Balls 30/20

     

    5) Mobility/Stretching







  • 4/19/2016

     

    Workout of the Day:

    1) Coach led Warm-up


     

    2) Take 10-15 Minutes to work on your goals

     

    3) 4 Rounds for time of

    15 Push Jerks 135/95

    20 Push-ups

    25 Double unders

     

    4) Mobility/Stretching

     

    Competition Programming:

    1) Bench Press Heavy Day:

    Heavy Single - Work up to 1x1@ 92.5% of your 1RM


    Working Sets - 5x3@ 82.5% of your 1RM

    Rest 1:30 - 2:00 between sets

     

    2) Take 15 Minutes to work on Handstand walks

     

    3) 4 Rounds for time of

    1:00 Plank Hold

    6 Push Press 145/100

    400m Run

    6 Push Press 145/100

     

    4) Mobility/stretching




  • 4/19/2016

     

    Workout of the Day:

    1) Coach led Warm-up


     

    2) Take 10-15 Minutes to work on your goals

     

    3) 4 Rounds for time of

    15 Push Jerks 135/95

    20 Push-ups

    25 Double unders

     

    4) Mobility/Stretching

     

    Competition Programming:

    1) Bench Press Heavy Day:

    Heavy Single - Work up to 1x1@ 92.5% of your 1RM


    Working Sets - 5x3@ 82.5% of your 1RM

    Rest 1:30 - 2:00 between sets

     

    2) Take 15 Minutes to work on Handstand walks

     

    3) 4 Rounds for time of

    1:00 Plank Hold

    6 Push Press 145/100

    400m Run

    6 Push Press 145/100

     

    4) Mobility/stretching




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    720 SE Pioneer Way Oak Harbor Wa 98277