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Strength Training

Preparation: 3-5 minutes on treadmill or rower. 1 round of : 40 second goblet squat static hold (heavy today), 3 ninja roll-ups to vertical jump, 3 right leg, 3 left leg cradles to lunge with lateral flexion and extension, 3 ninja roll-ups to vertical jump, 2 right leg, 2 left leg cradles to lunge with back heel touch, 3 ninja roll-ups to vertical jump, 3 right leg knee hugs, 3 left leg knee hugs to lateral lunge with twist. (Think speed skater lunge with twist at full extension.)

Focus: Deadlift (Rest 45 seconds between lifts.)
8: 55# Barbell Deadlifts
6: 95# Barbell Deadlifts
5: 125# Barbell Deadlifts
5: 150# Barbell Deadlifts
4: 175# Barbell Deadlifts
2: 195# Barbell Deadlifts
2: 210# Barbell Deadlifts
2: 225# Barbell Deadlifts
2: 220# Barbell Deadlift

Storm: 5 Rounds:
15: Banded Hamstring Curls
12: Kettlebell Front Squat (AHAP)

Finisher: 100 Sit-ups in as few rounds as possible.

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Preparation: 3 rounds: 10: ipsilateral dead bugs. 25 second pillar hold. 10 alternating arms pillar reach and hold. 20 Hip thrust. 3 right leg, 3 left leg knee hug to lunge with arms extended, thumbs up and full rotational twist. 3 right leg, 3 left leg cradle to lunge with lateral flexion and extension

Storm: 5 Rounds for Time
10: Plyo Push-ups
20: Dumbbell Rows
15: Dumbbell RDL (AHAP)

Finisher: 50 Evil Wheels in as few rounds as possible

Preparation: 4 rounds: 10: four way dead bugs. 3 inch worms to full extension. 3 Right leg, 3 left leg knee hug to lunge with arms extended, thumbs up and full rotational twist. 10 right arm, 10 left arm banded shoulder raises.

Focus: (A.) 4 Rounds Max Rep Chin-ups (reverse or underhand grip)
(B.) Bench Press: (Rest 45 seconds between heavier rounds)
8: 45# Bench Press
5: 65# Bench Press
5: 75# Bench Press
5: 85# Bench Press
2: 95# Bench Press
2: 110# Bench Press

(B.) 4 Rounds for time
15: Kettlebell Swings (AHAP)
20: Low Box Dynamic Step-ups
15: Med Ball to toes (note med ball weight)

Finisher: 5 rounds of 10 Knees to Elbows

Preparation: (A.) 100 Single unders.  (B.)  3 Rounds: Samson Stretch, 2 per side 15 second hold, squats, 25 jumping jacks, 15 push-ups, 2 Pull-ups.

Focus: Push Press/Row Complex
3 Rounds: Move quickly between movements, rest 45-90 seconds between rounds.
8: Dumbbell Push Press (Use 2 dumbbells, AHAP)
12: Dumbbell Row (AHAP)

Storm : 5 Rounds for Time
6: Pull-ups
12: Split Squats (AHAP 6 per leg)

Finisher: 5 rounds of 10 Get-up Sit-ups and 10 Russian Twists

Preparation: 3 rounds of: 10 (5 per side) contralateral dead bugs, 30 second pillar hold, 20 second alternating hands pillar hold, 6 (3 per leg) leg cradle to lunge with lateral extension and flexion.

Focus: Squat
5: Shin Hops
8: 85# Back Squats
5: Shin Hops
4: 120# Back Squats
5: Shin Hops
4: 135# Back Squats
5: Shin Hops
4: 140# Back Squats
5: Shin Hops
3: 155# Back Squats
5: Shin Hops
2: 165# Back Squats

Storm : 5 Rounds for Time:
10: 75# Close Grip Bench Press
20: 25# Hammer Curls

Finisher: 5 rounds Max Rep Toes to Bar, 3 Ninja Roll-ups

Preparation: 3 rounds: 20 second dead bugs, 10 lunge with trunk twist, 3 inch worms out to a push-up, 2: long lunge (2 right leg, 2 left leg), with elbow down to ankle with a 5 second hold per leg.

Focus: Deadlift
8: 55# Barbell Deadlifts
20: Low Box Dynamic Step-ups
3 125# Barbell Deadlifts
20: Low Box Dynamic Step-ups
2: 150# Barbell Deadlifts
20: Low Box Dynamic Step-ups
2: 190# Barbell Deadlifts
20: Low Box Dynamic Step-ups
2: 205# Barbell Deadlifts
20: Low Box Dynamic Step-ups
Max Reps (minimum of 4) 215# Barbell Deadlifts

Storm: 5 Rounds:
15: Banded Hamstring Curls
12: Dumbbell Split Squats

Finisher: 100 Sit-ups in as few rounds as possible.

Preparation: 4 rounds: 10: four way dead bugs. 3 inch worms to full extension. 3 Right leg, 3 left leg knee hug to lunge with arms extended, thumbs up and full rotational twist. 10 right arm, 10 left arm banded shoulder raises.

Focus: (A.) Bench Press: (Rest 45 seconds between heavier rounds)
8: 45# Bench Press
5: 65# Bench Press
4: 75# Bench Press
3: 85# Bench Press
2: 95# Bench Press
1: 105# Bench Press
Max Reps at 110# Bench Press

(B.) 4 Rounds for time
10: Dips
15: Med Ball to toes (note med ball weight)

Finisher: 5 rounds Max Rep Knees to Elbows