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Thursday – November 1

Part 1:

3 Sets

10 Weighted Step Ups (each leg)

1 Minute Plank Hold

5 Bulgarian Split Squats (each leg)

3 Rope Climbs OR 10 One-Arm Rows (each arm)

Part 2:

3-2-1

3-2-1

3-2-1-10

Back Squat

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*Don’t underestimate the power of the weighted step up – track your knees properly, have a solid base, press through your entire foot – we program these for a functional reason.  You should feel very ready to squat after Part 1!

Wednesday – October 31

For Time:

400 M Run

21 KB Swings (53/35)

21 Burpees

14 KB Swings

14 Burpees

 

Rest 2 Minutes

 

400 M Run

18 KB Swings

18 Burpees

12 KB Swings

12 Burpees

 

Rest 2 Minutes

 

400 M Run

15 KB Swings

15 Burpees

10 KB Swings

10 Burpees

 

 

Tuesday – October 30

BISON BENCHMARK #15

 

2 Rounds

2 Minutes

25 Wall Balls (20/14)

Max Rep Double Unders

2 Minutes

20 Pull Ups (Scale = 20 Jumping Pull Ups or Ring Rows)

Max Rep Double Unders

2 Minutes 

20 Toes to Bar (Scale = 30 Knee Raises)

Max Rep Double Unders

*Score is total reps including Double Unders, Wall Balls, Pull Ups, and Toes to Bar

*Single unders are allowed, but only DU will be eligible for the benchmark win!

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Olympic Lifting – 815pm

A Clean deadlift (pause at knee)    4 x 6-8 reps

B Squat clean thruster + 2 push press + push jerk

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*BENCHMARK RE-TEST!  You have practiced various skills over the last two months – time to put all that work on the board.  Whatever your focus is – whether it’s an improved score or an improved movement – stick to it.  Your score is worth something, but the skill improvements will be what you remember in the future.  

Monday – October 29

Part 1:

Every 4 Minutes for 3 Rounds

18 Back Rack Lunges (115/75)

18 Hang Power Cleans

18 Push Press

*record all 3 times

Part 2:

5-4-3-2

Tempo Back Squat

*Tempo is 3 seconds down / 1 second hold / 3 seconds up

5-4-3-2

Back Squat

*Not recoding 

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*Part 1 should be fast – so make sure that weight is scaled appropriately if needed.  Move well and prime the body for squatting.  Hold yourself accountable to the tempo, or have a partner count out loud for you.  Move well first, then heavier!

Saturday – October 27

In Teams of 2 (1 working /.1 resting)

80/64  Cal Row

then

3 Rounds

20 Hang DB Clean and Jerk

20 Power Snatch (95/65)

20 Burpees

then

80/64 Cal Row

then

3 Rounds

20 Thrusters (95/65)

20 DB Snatch

20 Burpees

*30 Minute Cap

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Find a conservative rep range so that you and your partner can go back and forth with minimal time where both of you are resting. The important thing to remember is there will always be rest coming your way, but you’ll have to earn it.

Friday – October 26

Part 1:

10 Minutes

10 Muscle Ups OR 20 Chest to Bar Pull Ups)

35 Wall Balls (20/14)

150 Double Unders

35 Wall Balls

Max Rep Muscle Ups OR Chest to Bar Pull Ups

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Part 2:

5-4-3-2

Tempo Back Squats

*Tempo is 3-3-x-1

5-4-3-2

Back Squats

*Not Recording

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Be sure to pick Muscle Ups OR Pull Ups, don’t go back and forth.  The goal is to act least get back to the second set of wall balls in this one and if you can get back to the rig/rings, time to see where you gymnastics stand under duress.  And what is your plan when you get there to chip away at as many reps as possible?

Thursday – October 25

Part 1:

AMRAP 15

6 Strict Toes to Bar (Scale = Leg Raises with negative)

3 Power Cleans (185/125)

6 Strict Handstand Push Ups (Scale = DB Strict Press OR 15 Push Ups)

3 Power Cleans

Part 2:

3 Sets

30 Seconds Hollow Hold

15 Seconds Rest

30 Seconds Superman Hold

15 Seconds Rest

10 Push Ups

45 Seconds Rest

*Taken from Crossfit Jaakarhu

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Part 1 is a strength retcon, don’t make any mistake about it.  It won’t be fast, and each set should be difficult.  We are always aiming to build the foundation of weightlifting and gymnastics and that heavily relies on strength.  Go for quality, not speed.  Part 2 is a great core finisher that will challenge you big time.  Try as hard as you can on the holds.

Wednesday – October 24

500 M Run

21-15-9

Sit Ups

Box Jumps

then

500 M Run

21-15-9

KB Swings (53/35)

Burpees

then

500 M Run

21-15-9

Push Ups

Cal Row/Bike

500 M Run

*35 Minute Cap

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Olympic Lifting – 815pm

A) Snatch doubles to 80%

B) 5 sets:

10/7 cal bike sprint

1 snatch @ 80%

Rest 1:00

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“Every now and then, you go long” – Greg Glassman.  This will be a long grind that you simply need to chip away out knowing that none of these movements and none of these sets are over the top.  Clear your mind, just get it done.

Tuesday – October 23

Part 1:

3 Sets

10 Seated DB Press

10 Bulgarian Split Squats (each leg)

10 Ring Rows OR DB Rows

5 Tempo Goblet Squats

30-40 Seconds Double Unders

Part 2:

3-2-1

3-2-1

3-2-1-10

Back Squat

*Try to increase loads from 10/18

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Strength-only day is back.  Don’t only view Part 1 as a primer for your squats.  These are the building blocks to your long term strength gains and overall safety.