by amy | Sep 30, 2020 | Uncategorized
RUNCLUB tomorrow will meet at the Compo Beach parking lot at 7am!
WORKOUT
Warm-up with a 400m run and 3min Ride, Row or Ski
then:
A. 3 rounds:
10/leg standing on box one leg heel taps (don’t push off floor try to work on single leg strength )
*add weight if able to do controlled
Rest 20 sec
8/arm Half kneeling TGU to elbow
Rest 20 sec
15-20 seated banded PVC pipe lat pull downs behind neck + 15-20 Half kneeling tricep press downs
Rest 20 sec
+
20-25 min EMOM:
Min 1: 15/12 Cal row or ski
Min 2: 15 wall ball
Min 3: 50-65 double under or 100 singles
Min 4: 6-7 devil’s press @50/35# or 45/30# or 40/25# per hand
Min 5: rest
*shouldn’t be working for more than 45 sec
BOOTCAMP
Every 2 mins x 5 sets:
8-10 burpees
20 jumping lunges
rest 3 mins
Every 2 mins x 5 sets:
20 jumping air squats
20/15 push ups
+
For time:
3 rounds
300m Run
30 plank up downs
20 curtsy lunges
+
Core finisher if time:
Coaches choice =)
by amy | Sep 29, 2020 | Uncategorized
WORKOUT
Warm up – with an empty bar
5 Bar Dead Lifts
5 Jump and Shrug from the hang
5 Muscle Cleans from the hang
5 Front Squats from the hang
5 Hang Power Cleans
x 2 rounds
A. Hang Power cleans , 5-4-3-2-1
Build over each set on decreasing weight
*Rest as needed between
B. 3 sets:
8-10/side Crossbody DB RDL
Rest 20 sec
Standing DB Lateral raises x 10 reps + 10 sec Hold on last rep
Rest 20 sec
12/side Plank side rotations
Rest 20 sec
+
3 min AMRAP:
15/10 Cal Air bike
12 STOH @135/95 or 115/85 or 95/65#
AMRAP in remainder time Alt. Back Rack barbell lunges
Rest 90 sec
x 4 sets
BOOTCAMP
3 sets:
12 left arm Split stance Bent over row
12 right arm Split stance bent over row
Rest 10 sec
15 KB Good Mornings (hug to chest)
Rest 10 sec
50m Uneven Carry (one in front rack + 1 OH )
50m Switch arms
+
Every 6 mins x 4 sets:
400m Run
10/left arm KB Swings
10/right arm KB Swings
10/arm SA KB thrusters
20 Hand taps to KB
MUSCLE
A1. Barbell Strict press @20×1 x 15-12-9- 6
Rest 30 sec
A2. DB Fly laying back on bench x 12 reps x 4 sets
Rest 30 sec
A3. 8-10/arm single arm Ring row @30×1
Rest 30 sec
B. 3 rounds: (arm Burner)
10 DB Front raises
10 DB lateral raises
10 DB High pulls
10 DB Military Strict press
20-30sec DB OH Hold
Rest 90sec b.t
C. Leg burner:
9-12 min EMOM:
Min 1: 30 sec Weighted curtsy lunge
Min 2: 30 sec Front rack KB wall sit
Min 3: 30 sec KB RDL
by amy | Sep 28, 2020 | Uncategorized
RUNCLUB will meet at the gym tomorrow morning.
WORKOUT
Warm-up
40s on 10s off
Slam Ball Thrusters
Slam Ball Squats
Slider Hamstring Curls
½ Kneeling KB Chops left (video)
½ Kneeling KB Chops right
x 2 rounds
A. Deadlift – work to a tough Triple @11×1 for the day in 10mins
B. Every 2 mins x 4 sets:
AMRAP strict mixed grip pull ups or 10 tough Barbell bent over supinated grip rows
Into….
AMRAP Banded push ups unbroken or regular push ups (good quality push ups, use bench if needed or ab mats)
*should have about 1 min rest each round
+
For time:
30-20-10
Thruster @95/65 or 75/55#
TTB or lying tuck ups
*run 400m after each round
*18 min time cap
BOOTCAMP
4 rounds:
3 mins on /90 sec off:
10 DB L-sit press
10 DB Lying Bench press
50 double under or 100 singles
AMRAP DB Alternating Snatch
+
4 rounds:
3 mins on /90 sec off:
10 DB Front squats
10/leg DB Front rack reverse lunges
AMRAP DB burpees in remainder time
+
Core finisher if time:
3 sets:
10 DB Front raises (use one DB With both Hands)
10 DB Bicep curls per arm
10/arm DB plank drag through
by amy | Sep 27, 2020 | Uncategorized
WORKOUT
Warm-up
10 squat to press to stand – with small band and light DB
10 Clam Shells Left/Right
10 SA alternating reverse lunges R/L
x 2 rounds
then:
A. 4 sets:
3 Front squats
6 Back squats
*try for the same weight as last week or a little less
Rest as needed b/t
B. 3 sets:
30-45 sec KB front rack wall sit
Rest 20 sec
8/arm Standing KB Alternating Push press @20×1 (tough reps, switch at bottom holding in front rack position )
Rest 20 sec
12-15 KB Shrugs into 12-15 fast controlled (light bent over flies)
Rest 20 sec
+
10 min AMRAP:
8 Left arm KB Deadlifts @70/53 or 60/44
8 Right arm KB deadlifts @70/53 or 60/44
8 RKBS @70/53# or 60/44
8 box jumps @30/24” or 24/20”
BOOTCAMP
No Equipment
5 rounds:
300m run
20 Jumping Air squats- feet in and out
20 sit ups
20 push ups
20 walking lunges
Rest 2-3 mins b/t rounds
*high effort
+
Finisher:
3 rounds:
15/leg SL RDL (slow and controlled)
15/side plank hip taps
15/side penguin heel taps
by amy | Sep 26, 2020 | Uncategorized
WORKOUT
A. 1 Squat snatch + 1 OHS- build to a tough single for the day or 1 Squat clean +1 Front squat
*10-12 mins to build
B. 8-10 min steady flow:
8/leg jumping Bulgarian split squat (weighted light)
Rest as needed
DB Crush grip Incline chest press x 12-15 tough reps @20×1
Rest as needed
Standing OH DB Tricep ext x 12-15 tough reps @20×1
Rest as needed
+
Every 3 mins x 5 sets:
15/12 cal row or Ski erg
10 Alt. Db power snatch
8 TTB
BOOTCAMP
Partner WOD
For time:
400m Med ball run/carry (switching when needed)
40 DB Push press
40 DB Front squats
40 med-ball sit ups (throwing ball to partner)
300m Med ball run/carry
30 DB Push press
30 DB front squats
30 Med ball sit ups
200m Med ball run/carry
20 DB push press
20 DB Front squats
20 Med ball Sit ups
100m Med ball run/carry
10 DB push press
10 DB Front squat
10 med ball sit ups
*one person at a time on push press/front squats
+
Finisher:
Coach’s choice !
SWEAT
A. 3 sets:
8/side KB Windmill
Rest 20 sec
12-15 Single leg (foot on box ) glute hip bridge
Rest 20 sec
20 plank up downs
Rest 20 sec
+
5 rounds :
500m Row or Ski
15 DB thrusters
15 ball slams
15 box jump overs
Rest 2 mins b.t rounds
*switch order around each set !
MUSCLE
A. 3 sets:
DB Crush grip Incline chest press x 12-15 tough reps @20×1
Rest 30 sec
One arm DB Row with rotation at top x 12-15 tough reps per arm @20×1 (kneeling on bench on hand and leg on )
Rest 30 sec
Single arm Glute bridge DB Bench press x 12-15/arm @20×1 (rest back on wall ball or sandbag, hips off ground the whole time)
Rest 30 sec
Bent over DB T Row x 12-15 tough reps @20×1 (One DB in the middle of your legs, hands together on )
Rest 30 sec
B. 3 sets:
Standing 1 DB Bicep curl crusher @30×1 x 12-15 tough reps
Rest 20 sec
Half Kneeling 1 Db Strict press @30×1 x 12-15 tough reps
Rest 20 sec
10/side slider lunges (one foot on slider)
Rest 20 sec
C. Finisher:
10/leg jumping Bulgarian split squats
15/side kb side bends
20sec/arm KB bottoms up 90/90 hold
x 3-4 rounds
Recent Comments