3-3-3-3-3 (plus 3 warm up sets of 5 reps)
1-2-3-4-5 Power Snatch (135/95)
2-4-6-8-10 Ring Dip
*Continue adding 1 power snatch and 2 ring dips until time is done. Score is total reps.
Let’s go ahead and work on some front squats today! Three warm up sets of 5 reps and then 5 working sets of 3 reps. Depth and form are far more important than the amount of weight. Make sure that you start with a good front rack position. Elbows nice and high with that barbell resting on your shoulders. If you need help with this position, try a loose grip on the barbell. You only need a finger or two on the bar, it should be resting on your shoulders for support.
Then, we are going to put 10 minutes on the clock. You are going to work on power snatches at a heavier weight (135/95). This can be a pretty heavy weight for people, make sure to scale properly for your ability. It is a strength day, so it should be heavier than usual, but you do also need to be able to get that weight overhead, and for multiple reps, AND with good form. Remember you will be tired and you need to do these reps well to not only avoid injuries but also to gain good muscle patterns.
We are also going to work on ring dips today too! Your Coach is going to show you a few different ways to work on them today if you need to modify. We want to work on that ring dip strength while also working on that full range of motion.
5-5-5-5-5 (plus 3 warm up sets of 5)
Alternating Dumbbell Snatches
Dumbbell Front Squat (hold like a goblet squat)
Overhead Walking Lunge
Let’s pick up some heavy things and put them down too! We’ll warm up with 3 sets of 5 and then work through 5 working sets of 5 reps. The goal is to get up to about 85% of your one rep max. BUT, only if you can do it with perfect form. Push with your legs, don’t pull with your back, Your Coach will be keeping a very close eye on form – no rounded backs!
After that we will take on descending reps of alternating dumbbell snatches, dumbbell front squats, and overhead walking lunges.
So, let’s talk about these movements (and we’ll be sure to review them in class too.)
Dumbbell Snatch: From the floor each time. Maintain a tight core and back, use your legs and your hips to pop that dumbbell overhead – don’t pull with your back! Get it up and lock it out overhead Your Coach will review the proper movement for this in class today.
Dumbbell Front Squat: You are going to hold the dumbbell in a goblet squat position (like you would if you were using a kettlebell) and then squat. Both hands on the dumbbell at your chest. Your Coach will go over this in class.
Overhead Walking Lunge: There is an even number of reps each round, so go ahead and split these up as you’d like, but you want to be sure to do the same number on each side – both lunges and the dumbbell in each hand overhead. The Coach will review this movement as well today.
Time Cap: 14 minutes
3-3-3-3-3 (plus 3 warm up sets of 5 reps)
30 Back Squats (115/75)
30 Push Ups
20 Front Squats
20 Handstand Push Ups
10 Overhead Squats
10 Strict Handstand Push Ups
We are going to front squat today! We’ll start by some warm up sets and then work into our working sets. Today after the 3 sets of 5 warm ups sets, we will go into 5 sets of 3 reps. A few less reps per set, so you should plan to increase the weights per set a bit. We’re halfway through the month and soon will get to re-test that one rep max!
For our workout today we are going to do some more squatting and some variations of push ups. 30-20-10, less reps as we go, more difficult movement.
You will have to pick your barbell weight based on what you can overhead squat at the end (while tired.) There are various modifications for the push ups, your coach will go through all of those for you.
Time Cap: 12 minutes
9/11 Memorial Workout
In honor of September 11th, today we will do our annual September 11th Memorial Workout. No music will be played during the workout. Take time to reflect on the events of that day and what America has become since then.
11 Box Jump (30/24)
11 Thruster (135/95)
11 Pull Ups
11 Power Cleans (135/95)
11 Handstand Push Ups
11 Kettlebell Swings (70/55)
11 Bar Over Burpees
11 Deadlift (135/95)
11 Push Press (135/95)
Do you remember where you were on 9/11/01 when you heard about the attacks on the Twin Towers?
We will do this workout today with no music. 2001 meters is about a mile and a quarter. You’ll turn right out the back door and run around the building on the sidewalk and then continue down the bike path until it ends at the cul de sac and come straight back on the bike path (don’t run around the building again on the way back.)
Then there are 11 reps of 9 different movements. You’ll use the same bar/weight for the entire workout and it should be heavy. Finish it up with another run.
While you are out on the bike path running, think about the day and how our country has changed since then. No whining today. Embrace the suck.
5-5-5-5-5 (plus 3 warm up sets of 5 reps)
5 Strict Pull Ups
10 Strict Toes to Bar
100′ Walking Lunge
What do you get when you mix a Power Clean and a Front Squat? A full squat clean! Front squats go very well with the Power Cleans we are working on this month. A lot of people struggle to stand up with heavy weight after they catch it. Front squatting will help. You will need to keep your chest nice and upright with that bar resting on your shoulders in that good front rack position. We’ll work on some mobility to be able to get into a good front rack position. You’ll also work your core and back muscles fighting to keep your chest upright so that bar doesn’t pull you forward and you lose the bar – a common occurrence. (This is also why people can back squat more than they can front squat.)
After that. Let’s work on some other strength moves – like strict pull up, strict toes to bar (that’s a lot of gripping the pull up bar today…) some walking lunges and then a short, quick sprint to make sure we get that heart rate up. Enjoy the first round when you are rested, the next three will be a bit tougher once you’re out of breath and your heart rate is elevated.
Time Cap: 18 minutes
Should be enough time to really spend some time working through these strict movements. Working on the movements is more important that doing them quickly today.
Max Effort Strict Pull Ups
Handstand Push Ups
Kettlebell or Dumbbell Deadlifts (heavy)
4 Gym Lengths Overhead Walking Lunges (2 kettlebells or dumbbells)
Today we are going to test our max effort dead hang pull ups. For these to count today, you must jump up to a bar that is out of arm’s reach, you must start with your elbows fully locked out at the bottom, you must get your chin over the top of the pull up bar, and you must return to a complete dead hang position with your elbows locked out at the bottom again before starting your next rep.
If you don’t quite have pull ups yet, you will test your max effort active hang from the bar and then immediately following that you will test your max effort ring rows.
Hang from the bar with active shoulders (no hanging on the shoulder meat.) And when you do the ring rows you many not rest at any point and you should be as parallel to the ground as possible.
Then, we are going to take on our own version of the Fibonacci Final Event at the 2017 Games. Some handstand push ups, heavy kettlebell or dumbbell deadlifts, and then some overhead walking lunges. Pick weights that you can manage but that also challenge you. Your Coach will help you pick a suitably challenging modification if you don’t have handstand push ups yet. We do want to work on gett inverted and we do what to work on the full range of motion. We also want to work on that shoulder strength needed.
12 Minute Core Series
2 minutes on, 1 minute off:
2 Rope Climbs
Bike for Calories (10/7)
Max Rep Overhead Squats
4th round extended to 3 minutes.
Go until 50 reps of Overhead Squats are complete.
We are going to start the day with our 12 Minute Core Series. We’ll re-test our max effort pull ups on Thursday. Working and having a strong core has a lot of benefits and transfers over to all of the movements we do at the gym. Time to work on it!
Then we are going to take on another one of the Games workouts, or at least our variation of the workout, of course modified for our skills, abilities, and equipment/class size.
The goal of this workout is 50 overhead squats at 115/75. We have modified the number of reps and the weights, well because we are not Games athletes…
Classes can alternate between starting with the Ropes and Bikes (or stagger the start time.) Seven strict Toes to Bar (or hanging knee raises) can be done for each rope climb.
Time Cap: 12 Minutes
Active Hang with a False Grip on the Rings
Pull Ups with a False Grip on the Rings
Full Snatches (135/95)
Remember last week when the Games were in town? Remember all those fun workouts they did?!?! Let’s go ahead and try one of those! (But we will definitely be scaling these bad boys…)
So, today we tackle Amanda. But, let’s just do regular Amanda – no need to add those couple extra rounds…
This is a high skill movement coupled with a heavy snatch (and it is a full, squat snatch.) Whew.
Let’s talk about those muscle ups first. You can choose rings or bars. If muscle ups aren’t quite there yet, work with your Coach to find an appropriate scale for where you are, how close you are to muscle ups, and if they are even a goal for you or if you are just looking to get a good workout in.
Scale the weight of the snatches as needed. We want a weight that is a challenge – there aren’t that many reps and this is supposed to be a fast paced workout. Since it is a Strength Day, we will give everyone a few extra minutes so that you can work on either or both of these higher skill movements.
Time Cap: 8 minutes
Max Effort Weighted Pull Ups
20 Calorie Bike
20 Clean & Jerk (165/125)
20 Calorie Row
If you have strict pull ups, today you are going to try your hand at some weighted pull ups. There are a couple ways you can do that. We have a belt with a chain, you can strap vest on, you can hold a med ball between your ankles, or you can configure some bands and weights.
Half the class will start on the bike, the other half on the rower. You’ll knock out 20 calories, then go ahead and do 20 heavy clean and jerks. These can be power or squats cleans and push press, push jerk, or split jerks.
Then you’ll do 20 calories on what you didn’t do to start with. This is a spicy little number today. Short, sweet, heavy, effective. The calorie row/bike will tire you out and then we are asking you to perform 20 pretty heavy clean and jerks. You probably won’t be able to touch and go with these, but quickly reset after each rep and keep moving.
Time Cap: 10 minutes
Goal is 5 ascents, modify as needed
Hang Power Clean
We are going to work on our rope climbs skills and strength a bit today. These tie into the pull up strength that we are working on this month. You need that good grip and you need to be able to pull yourself up that rope. It’s a different angle and grip then the pull up bar – it’s good to work on them all!
We will then take on the always fun 21-15 -9 rep scheme. That deadlift weight might not seem super heavy, but this workout is going to test your grip strength! I recommend you hook grip even these light deadlifts. I recommend you hook grip those hang power cleans as well. Then get that barbell into a nice front rack position and let your body hold that bar on your shoulders. Finish it off with those push presses. You will find these to be the hardest movement most likely. Choose your weight today based off of the press.