All Levels A.
10:00 EMOM
3 DB/KB SA OVHD Walking Lunges/Leg
3 Strict Pull-ups
B.
20:00 AMRAP
5 Ring Rows
10 Box Jumps w/ Step Down
15 KBS @ 24K, 16K
200 M Run
*Rounds Recorded
C.
3 Rounds
:60 Weight Front Plank
:60 Rest
In the pursuit of fitness we often times look for more complex solutions to our problems. Whether it’s buying a $1000 blender to “juice” all our food, a piece of exercise equipment that has 15 functions, or a workout that has 10 exercises and needs a road map to navigate. All of these examples play into the fallacy that more is better. As I’ve said before, success lies in simple fundamentals more often than not. So today we are going to explore a circuit of 3 simple stretches we can use on a daily basis to improve our basic ability to move.
Circuit:
2-3 Rounds
Shin on the wall stretch :30/ Leg
Hanging Partner Upper Body Stretch :30
Heel Sit :30
Total Time:
Approximately 6-10 minutes including time to move from exercise to exercise.
What you need:
A wall, a bar to hang from, and a partner or box
What you’re accomplishing:
With this circuit we are attacking two common mobility issues with each exercise: Tight quads and hip flexors with the shin on the wall stretch, limited ROM in the upper thorax and tight pectorals with the hanging partner stretch, and we address a tight groin, and stiff ankles with the heel sit.
Performance – Week 7 of 8 Conditioning A. Hang Snatch x2x5 Rest :90
*Work to a challenging double
B. Back Squat x5x5 @ 80% Rest 3:00
C1. GHD Hip Extensions x8x3
*:03 pause at the top
C2. Max WTD Push-ups x 2 chains – 1 Chain – BW
Foundations Skill: Front Squat
A. Front Squat x5x5
B. Press x5x5
C.
4 Rounds
200m Run
10 KB Swings
10 Box Jumps
“Success is not the key to happiness.Happiness is the key to success.If you love what you are doing, you will be successful.”–Albert Schweitzer
As clients you hear us coaches harping on about the squat. “Knees out” “Squat Deeper” “Chest up”. By now ours words have turned into mantras while you squat. The problem I see now is clients bring the mechanics of the squat into the Deadlift or hip hinge movements. The two movements should not only feel but visually be different.
Why should you care about the hip hinge? Well, it’s the foundation for a healthy back, glutes and hamstrings as well as being essential in movements like kettlebells swings, RDL’s, Snatchs, and Cleans. Most importantly, it helps in correcting posture.
To test whether or not you have a good hip hinge all you need is a broom stick or PVC pipe and do the following:
Hold the PVC behind your back by placing your hands behind the small of your neck and the small of your back (which hand goes where doesn’t really matter). For you to PASS this test, the PVC must stay in contact with your head, upper back, and butt throughout the entire hip hinge. Give it a go! If you passed the test you have a solid hip hinge. If not, here are some quick ideas on what might be wrong:
If the dowel is coming off of your butt, you are rounding your back
Quick fix: Arch your back instead!
If the dowel is coming off of your back, you are squatting too much
Quick fix: Maintain vertical shins and push your butt back!
If the dowel is coming off of your head, you’ve got too much rounding by the shoulders
Quick fix: Try moving the shoulders back and down. Keep a neutral neck and good posture!
If you are still struggling come find me and we will get to work!
Performance – Week 7 of 8 Conditioning A1. Jerk x2x5 Rest :30
A2. Walking Lunge x5/leg x5 (Heavy) Rest 3:00
B.
3 Rounds
20 Burpees
20 Tic Tacs Total @ 45 lb, 25 lbs
100 M Farmers Walk
*Time Recorded
Foundations(Test) Skill: Burpee
For Time:
20 DB Push Press
20 Burpee
100m Sprint
10 DB Push Press
10 Burpees
100m Sprint
Front Plank (Test)
“If you are going to achieve excellence in big things, you develop the habit in little matters. Excellence is not an exception, it is a prevailing attitude.”–Charles R. Swindoll
Performance – Week 7 of 8 Conditioning A.
In 10:00 Work to a heavy 2 in the Hang Clean
*Weight Recorded
B.
3 Rounds
Shuttle Run (5-10-5)
30 KBS @ 24K, 16K
15 Pull-ups
*Time Recorded
C.
3 Rounds
:60 Hollow Hold
10 Horizontal Pull-ups/Ring Rows
Foundations (Test) Skill: Clean
A. Clean x2x6
B. Step ups x8/ea legx3
C. Mile Run (Test)
“By recording your dreams and goals on paper, you set in motion the process of becoming the person you most want to be. Put your future in good hands — your own.”–Mark Victor Hansen
All Levels 3 Rounds
30 Wall Balls @ 20 lb, 16 lb
30 CTB Pull-ups
30 Step-ups @ 20”, 16” (Total)
30 DB Snatches @ 55 lb, 35 lb (Total)
*2-3 person Teams work one person at a time, split reps
*Total time recorded
All Levels A.
10 Rounds for Quality
3 DB Walking Lunges/Leg (Heavy)
3 DB Push Press
B.
5 Rounds
10 Goblet Squats @ 24K, 16K
10 Push-ups
10 KBS @ 24K, 16K
10 Ring Rows
*Times Recorded
C.
3 Rounds
:60 Weight Front Plank
:60 Rest
Chad Vaughn throwing down at this year’s Athlete Open!
Performance – Week 6 of 8 Conditioning A. Snatch x2x5 @ 70-80% Rest :90
B. Front Squat x2-3×3 Rest 3:00
*Work to a max but technically sound weight
C1. Deadlift x3x3 @ by feel Rest :30
*all 3 sets at a challenging weight
C2. WTD Dips x3x3 Rest 3:00
Foundations(Test) Skill: Handstand Push ups
12 min AMRAP
6 KB/DB Push press
6 KB/DB Lunge100m Side Shuffle (50m R/ 50m L)
Test Front Plank
“Success isn’t overnight. It’s when everyday you get a little better than the day before. It all adds up.” – Dwayne ‘The Rock’ Johnson
