200m Run
20 double unders
200m Run
5 rounds total
post time to comments
scale as needed
Monday, April 12, 2010
thurs 27 may 2010
Neuro day:
10-30 single arm / single leg push ups
done over course of day
and/or
parkour
tues 25 may 2010
2 max dead lift (goal: 2x's BW)
2 max cleans (goal: BW)
record personal best/max
post to comments
mon 24 may 2010
15 jumping pull ups
10 HIGH swings w/kettlebell 1/4 BW
5 thrusters w/kettlebell 3/4 BW
whatever time it takes to complete round, take that time off before next round
AMRAP in 20 mins.
post to comments
scale as needed
*note: in high swings kb is taken to vertical position over head.
use olympic bar for thrusters if no kb 3/4 body weight
kb swings vs. high swings :
two-hand to kb thruster:
sat 22 may 2010
400m Run
1 olympic clean 1/2 BW
10 push ups
10 pull ups
3 rounds total
post time to comments
scale as needed
olympic bar clean demo:
thurs 20 may 2010
Neuro day:
10-30 pull ups over course of day
scale as needed (up or down)
and/or
parkour
tues 18 may 2010
5 lay down standups
5 push ups
5 sit ups
5 sqats
AMRAP in 20 mins.
post to comments
scale as needed
*amrap = as many rounds as possible
sat 15 may 2010
20 - 15 - 10 olympic bar cleans 1/2 BW
20 - 15 - 10 two-leg mountain climbers
3 sets total - -1st set 20 ea; 2nd set 15 ea; 3rd set 10ea
post time & weight to comments
scale as needed
olympic bar cleans:
Thursday, April 8, 2010
thurs 13 may 2010
Neuro day:
10-30 pistols over course of the day
scale up or down as needed
and/or
parkour
pistols with and w/o assist:
tues 11 may 2010
5 sets total as noted
jump rope : burpee ratio
1st set 500:10
2nd 400:20
3rd 300:30
4th 200:40
5th 100:50
OR
5 sets total as noted
double unders : burpees ratio
1st set 50:10
2nd 40:20
3rd 30:30
4th 20:40
5th 10:50
for time
post time to comments
mon 10 may 2010
400 m run
15 over head squats w/ olympic bar 1/2 BW
5 rounds total
post time/weight to comments
scale as needed
*overhead squat w/olympic bar demo:
sat 08 may 2010
21 dead lifts w/ olympic bar 3/4 BW
7 burpees
5 rounds total
post time/weight to comments
scale as needed
thurs 06 may 2010
Neuro day:
dead lift - 2x BW if possible
post personal best/max to comments
and/or
parkour
tues 04 may 2010
2 pull ups
4 knee high box jumps
8 thrusters w/ kettle bell 1/2 BW
5 rounds total
post time to comments
scale as needed
mon 03 may 2010
20 - 16 - 10 high row w/ kettlebell 1/4 BW
20 - 16 - 10 lay down stand ups
400 m run
3 rounds total - - first round 20 ea. high row & lay down stand ups; 2nd round 16 ea; 3rd round 10ea. 400m run remains the same all 3 rounds
post time to comments
scale as needed
sat 01 may 2010
1 mile run
10 hanging leg raises
10 dive bomber push ups
3 rounds total
post time to comments
(sorry videos r sideways...)
hanging leg raises:
*dive bomber push ups
thurs 29 april 2010
Neuro day:
10-30 pull ups
done over course of 1 day; scale as needed (up or down)
and/or
parkour
tues 27 april 2010
30 wall balls (12lbs. medicine ball)
15 double unders
5 pull ups
5 rounds total; stop at 5 rounds or 15 min. (whichever comes first)
scale as needed
post time /# rounds to comments
mon 26 april 2010
3 mile run
every 4 min:
10 squats & 10 push ups
for time (time doesn't stop during squats & push ups)
scale as needed
post time to comments
sat 24 april 2010
olympic bar cleans 1/2 BW
handstand push ups
burpees
150 running total (all three combined)
scale as needed
post time to comments
thurs 22 april 2010
Neuro day:
10-30 pistols each leg
done over course of a day
and/or
parkour training day
mon 19 april 2010
10 push ups
40 yd sprint
10 two-legged mountain climbers
7 rounds total for time
scale as needed
post time to comments
*fyi: you will need a 12lbs medicine ball for next weeks workout
tues 20 April 2010
800m Run
10 pull ups
10 high swings w/ kettlebell 1/4 BW
5 rounds total for time
scale as needed (sub A-frame push ups for pull ups)
post time to comments
sat 17 April 2010
10 dead lifts BW
5 thrusters w/ kettlebell 1/2 BW
5 rounds total; 2 min rest between ea. round
scale as needed
post to comments
thur 15 April 2010
Neuro Day:
single arm/single leg push up (opposite leg to arm)
10-30 over the course of a day
scale number as needed
for those that parkour, neuro day can be a parkour training day also
tues, 13 april 2010
20 high swings w/ kettlebell 1/4 BW
5 pull ups
AMRAP (as many rounds as possible) in 20 mins.
post rounds/time to comments
if you cannot do pull ups substitute with A-Frame Pushups:
from down dog position bring nose to ground and push back up
mon 12 april 2010
30 cleans w/kettlebell 1/4 BW
30 burpees
30 laydown stand ups
7 rounds
scale as needed
post time to comments
*BW= body weight
leaving and training
I will be out of town for two months, which I will explain later when I get back. In the meantime I have put together a 2 month training cycle for everyone who wants to partake. The cycle will be repeated when I get back after a everyone takes a 7 to 10 day break.
The goal is to track your progress by recording all of your times, weights and what you have to do to scale the workout. Then during the second phase we want to see improvement.
I tried to get strength, power, speed, and some longer workouts to try and set up a really good baseline through multiple levels of fitness for everyone. Right now we have people really good at a one or two things but suffer at other things. We want to try and balance that out a little and then start specific progression training stuff over different modalities. This will allow us to push every body up the fitness/wellness ladder quickly and efficiently. After the second cycle of the training we will do a cycle of strength, then speed, power, etc. Then we will come back to a more general cycle probably this one again and see if we did not markedly improve on all levels of fitness. The idea is that this will be a one year or so cycle and we all improve on every level of fitness/wellness.
There are some rules.
EAT WELL
Use your recovery days to recover. They are as, if not more important than the training days.
HYDRATE
Scale a workout when necessary
Don’t cherry pick a workout because you don’t like a movement. If you don’t like it, it is probably because you suck at it and you need to work at it.
On your off days get on a foam roller!
If you need support ask someone in the group and workout with them.
Don’t fuck around. TRAIN!
You will need
Olympic bar and plate weights at a minimum your bodyweight preferably 2. Sports authority often has 300# weight sets for around $200
Kettlebells. ¼, 1/3, ½ your bodyweight.
Jump rope
If you have questions most movements can be found online I will try and find some good links. Also, many people in the group can answer most of the questions.
Have fun
Train hard
Recover well
Eat well
Sleep well
HYDRATE
Take a picture front side and maybe back every two weeks. Also take measurements at the same time. If you get on a scale remember that they do not tell you your level of wellness or fitness. Most often they make you feel better or worse than you do and at the same time lie to you. I HATE THE SCALE. All it does is tell you what you weigh not what your fitness and wellness is.
Tuesday, April 6, 2010
wed 7 april 2010
20 high swings kb 1/2 bodyweight plus
40 yd sprint
7 rounds
and less than 6 min
scale it however you want
post times to comments
Monday, April 5, 2010
5 mon 2010
workout
150 push ups for time
rules
if you can do 10 chest to ground with your knees off the ground then ALL of them are off the ground and chest touches. (ALL of them)
if you can't do 10 then ALL of them are knees down and chest touches.
take a break whenever you want. You have 4 burpees anytime you break.
If you cant do 10 chest to ground on your knees do on your tummy lay down stand ups.
if you get to 12 min stop
Friday, April 2, 2010
Fri 2 april workout
150 double unders
anytime you need a break or mess up you have 5, one handed swings. If you dont have a kettlebell you have 3 i arm burpees ea side.
for those that have a rower row 500 m 3 hours after workout
post times to comments
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