9.30.11

WARMUP

250 Ski Erg

2 Cast Wall Walks

10 Ring Rows

10 Squat to Stands

STRENGTH/SKILL

Pistols x 3/side

Kroc Rows x 12/side

 Lowers from an inverted hang on the rings, slowly, with straight body and arms x4

(4cycles, Pistols: Small Box 25#)

METCON

AMRAP IN 10 MINUTES

5 Power Cleans (95#)

5 Push Press (95#)

10 Burpees

(5rounds + 5 power cleans)

9.29.11

WARMUP

2 Rounds

5 Burpee Broad Jumps

Samson Stretch x 30sec/side

5 Pullups

STRENGTH/SKILL

Mid-Thigh Stop Snatch x 1

Max Ring Dips

Farmers Walk 1 length/side
(4cycles, Snatch: 75x1, 85x1, 85x1, 85x1, Farmers Walk: 70#, 106#, 70#, 90#)

METCON

7 Rounds

200M Overhead Carry/Run (45#)

10 Knees to Elbows
(20:40)

9.28.11

WARMUP
400M Run
10 Dislocates
10 Ankle Mobility
10 Squats

STRENGTH/SKILL
Back Squat x 1
Handstand Walk for Distance
Pallof Press x 30sec/side

(4cycles, Squat: 45x10, 115x8, 145x5, 165x1, 185x1)

METCON
Buy In: 800M Run
3 Rounds:
15 Wallball Shots (20#)
10 Box Jumps (24inch)
5 KB Snatches/arm (53#)

(10:32)

9.27.11

WARMUP
250 Ski Erg
2 Cast Wall Walks
10 Ring Rows
10 Squat to Stands

STRENGTH/SKILL
Power Clean x 1
Hurdle Jumps x 4
Deadbugs x 15
(4 cycles, Clean: 75x1, 95x1, 115x1, 135x1)
(additional Cleans: 135x2, 135x1, 135x1, 155x1)

METCON
3 Rounds
30 KB Swings (53#)
10 Pullups (round 1- kipping PU) (rounds 2/3 - banded PU)
3 Turkish Getups/side (35#)
30 Situps
(13:28)

additional workout:
200m Ski Erg Sprints (2min rest between bouts)
1- 50s
2- 49s
3- 51s

4 200m Sprints (1min rest between bouts)
 

9.26.11 / "Diane"

WARMUP

2 Rounds

200M Run

10 T-Pushup

10 OH Squats

STRENGTH/SKILL
Pistols x 7/leg
Kroc Rows x 8/side
Lowers from an inverted hang on the rings x 4

(3cycles, Kroc: 53lbs)

METCON
"DIANE"
21-15-9
Deadlift (185#)
HSPU (w/bands)

(8:24)

 additional workout:
300m Rowing Sprints (2min rest between sprints)
1- 56s
2- 57s
3- 59s
4- 1:02
5- 59s

One Month Down

Only one month into my internship and I already feel much richer for it.  I came into the experience knowing I'd like to leave it a better student of the exercise and sports sciences than when I came in.  What I wasn't prepared for was this new family compiled of some of the most interesting, entertaining, hard-working, and persevering people I've ever met.  They say you are who you hang out with, and if this is true I'm the luckiest intern on the planet.  Thanks for letting me be a part of this.  To 2 1/2 more months of pure unfiltered awesomeness.

9.23.11

WARMUP

200m Run

Snatch Progression with coach

STRENGTH/SKILL

Mid-Thigh Stop Snatch x 2

Max Ring Dips

Farmers Walk 1 length/side
(4cycles, Snatch: 75x2, 75x2, 95x2, 95x2, Ring Dips: x5, Farmers Walk: 88lbs)

METCON

8 Rounds:

4 KB Snatch/arm (35#)

8 Ring Rows

24 Double Unders
(19:05)

9.22.11

WARMUP
2 Rounds:
200m Run
5 Windmills/side
2 Cast Wall Walks

STRENGTH/SKILL
Back Squat x 3
Handstand Walk for Distance
Pallof Press

(4cycles, Squat: 95x5, 125x3, 155x3, 175x3)

METCON
50 Wall Ball Shots (20# med ball)
15 Toes to Bar
30 Wall Ball Shots
15 Toes to Bar
10 Wall Ball Shots
15 Toes to Bar

(9:45)

 

additional workout:
Sprintttttttz
300m row
2min rest
300m row
2min rest
300m row
2min rest
250m ski erg
2min rest
250m ski erg
2min rest
250m ski erg
2min rest
200m sprint
1min rest
200m sprint 

9.21.11

WARMUP
2 Rounds:
5 KB Snatches/arm
2 Cast Wall Walks
Burpee Broad Jump 1 length

STRENGTH/SKILL
Power Clean x 2
Hurdle Jumps x 4
Deadbugs x 10

METCON
5 Rounds:
1 min KB Swings (53#) up to 30 reps
1 min HSPU max reps
*10 burpee penalty for every round that
KB swings don't reach 30 reps

9.20.11

WARMUP
2 Rounds:
200m run
5 Deck Squats
5 Ring Rows
5 KTE

STRENGTH/SKILL
Pistols x 7/leg
Kroc Rows x 8/side
Lowers from an inverted hang on the rings x 4

(3cycles, Kroc: 53lbs)

METCON
6 Rounds:
200m Run
3 Turkish Getups/arm (35#)
9 Jumping Deck Squats

(19:05)

9.19.11

WARMUP
200m Skierg
Snatch Progression (technique practice)

STRENGTH/SKILL
Mid-Thigh Stop Snatch x 2
Max Ring Dips
Farmers Walk 1 length/side 

(4cycles, Snatch: 75x2, Ring Dips: x5, Farmers Walk: 70lbs)

 
METCON
5 Rounds:
3 Push Jerks (115lbs for rounds 1-2, 105lbs for final 3-5)
6 Pullups (kipping pullups for rounds 1-3, purple banded pullups for 4-5)
9 Pushups

(8:36)

9.16.11

WARMUP
2 Rounds:
200m Run
2 Cast Wall Walks
5 Deck Squats

STRENGTH/SKILL
Back Squat x 4
Handstand Walk for Distance
Pallof Press 30 sec/side
(5cycles, Back Squats: 95x8, 115x8, 135x5, 155x4, 175x4)

METCON
AMRAP 15 min:
Handstand Pushups (w/band)
400m Run
(44 Banded HSPU + 1.5miles)

9.15.11 / "Fran"

WARMUP
2 Rounds:
10 Pullups
10 Pushups
10 Goblet Squats

STRENGTH/SKILL
Power Clean x 2
Hurdle Jumps x 4
Deadbugs x 10

(6rds, Power Cleans: 75x4, 95x2, 95x2, 95x4, 115x2, 115x2, 115x3)

METCON
FRAN
21-15-9
Thrusters (85#)
Pullups

(11:14) 

 

additional workout:
300m Row sprints (2 mins rest b/w)
1- 1:00:07
2- :57.2
3- :58.0

9.14.11

WARMUP
2 Rounds:
200m Run
10 Ring Rows
2 Cast Wall Walks

STRENGTH/SKILL
Pistols x 6/leg
Kroc Rows x 10/arm
Lowers from an inverted hang on the rings, slowly, with straight body and arms x 6

(4rds, 35lbs for Kroc, bodyweight for pistols)

METCON
Modified Fight Gone Bad:
1 min Wall Ball Shots
30 sec rest
1 min SDHP (75/55#)
30 sec rest
1 min Box Jumps (24")
30 sec rest
1 min Push Press (75/55#)
30 sec rest
1 min Row for calories
30 sec rest
1 min Double Unders

Wall Ball Shots= 27
SDHP= 21
Box Jumps=16
Push Press=16
Row=14 calories
Double Unders=17 (plus singles)

Total: 111

9.13.11

WARMUP
250M Ski Erg
10 Dislocates
10 OH Squats
10 Ring Rows

STRENGTH/SKILL
Mid-Thigh Stop Snatch x 3
Max Ring Dips
Farmers Walk 1 length/side

(3rds, Snatch: 65x3, 85x3, 85x3, 95x1)

METCON
3 ROUNDS:
Run 400M
10 Overhead Squats (65lbs)
15 Burpees
20 Situps

(14:58)

9.12.11

WARMUP
2 Rounds:
200m Run
2 Cast Wall Walks
5 Deck Squats

STRENGTH/SKILL
Back Squat x 6
Handstand Walk for Distance
Pallof Press 30 sec/side

(Squats: 45x10, 95x10, 115x8, 125x6, 145x6)

METCON
AMRAP 10 min:
5 KB Snatches/arm (53lbs)
10 Pullups (green band)

(5rds + 2kb snatches)

9.9.11

WARMUP
2 Rounds:
Burpee Broad Jumps 1 length of turf
15 squats
3 cast wall walks
5 windmills/arm

STRENGTH/SKILL
Power Clean x 3
Hurdle Jumps
10 deadbugs

METCON
5 Handstand Pushups (modified off of box)
10 Toes to Bar
15 KB swing (35lbs)
20 Box Jumps (24" box)

(10:52)

9.8.11

WARMUP

2 Rounds:

200m Run

7 Deck Squats

7 Ring Rows

STRENGTH/SKILL

Pistols x 5 per leg

Kroc Rows 

Lowers from upside down hang on the rings, slowly, with straight body and arms x 5

METCON

800m Run

1k Ski

1k Row

800m Run

 

(16:49)

9.7.11

WARMUP

2 Rounds:

200m run
10 Deck Squats
10 Scap Pushups

STRENGTH/SKILL

Hang Snatch x 3

Max Ring Dips
Farmers Walk/side

METCON

As much as you can complete in 6min:

20 Squat Cleans (95lbs)
20 Toes to Bars
Row

(completed cleans, toes to bars, and 246m row)
-----

additional workout:4 300m Row Sprints w/ 2-3 min rest

9.6.11

WARMUP

2 Rounds:

200m Ski
10 Deck Squats
2 Cast Wall Walks

STRENGTH/SKILL

Back Squat x 8

Handstand Walk for Distance x 3
Pallof Press x 30 sec/side

(95lbs, 145lbs)

METCON

AMRAP 12 min:

7 Pullups (CTB)
14 MedBall Bar Toss Overs
21 Double Unders

(3rds +  7PU+12med ball)
-----

additional workout:row 1000m as fast as possible
(3:40)

9.5.11

Gym closed/ third rest day?!
(was pretty active at least the previous 2 days helping with Faction Games)

9.4.11

Faction Games/ rest day

9.3.11

Faction Games/ Rest day

9.2.11

WARMUP

200m Row

200m Run
10 Squats
10 KB Snatches/Side
10 Windmills/side

METCON

500m Row

12 Pushups(games style)
21 KB Swings (53/35#)
200m Run
12 Pushups
21 KB Swings
200m Run
12 Pushups
21 KB Swings
500m Row

(17:33)

9.1.11

WARMUP

400M Run

2 Rounds

5 Deck Squats
10 Ring Rows
10 PVC Goodmornings

STRENGTH/SKILL

RFESS x 3/side

Ring Pullup/MU max reps
L-Sit max time

(4 rounds + RFESS)
(RFESS weight= 26lbs KB/hand)
(3 ring pullups)
(avg L-Sit time = 10sec)

METCON

21-15-9

Deadlift (135#)
Toes to Bar

(7:33)