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Surfer on Acid

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SQUAT

Final week of front squats on this specific format – building towards a heavy single at 95%. Following, a single set of 10 Back Squats, still based off of your front squat percentages.

Every 2min x 7 sets:

Set #1 – 3 Front Squats @ 82% of 1RM Front Squat

Set #2 – 1 Front Squat @ 89% of 1RM Front Squat

Set #3 – 3 Front Squats @ 82% of 1RM Front Squat

Set #4 – 1 Front Squat @ 92% of 1RM Front Squat

Set #5 – 3 Front Squats @ 82% of 1RM Front Squat

Set #6 – 1 Front Squat @ 95% of 1RM Front Squat

Set #7 – 10 Back Squats @ 80% of 1RM Front Squat

 “SURFER ON ACID”

3 Rounds:
400 Meter Run (trainers I’ll brief on the run outside IF it’s nice, people can always run inside too if they are more comfortable)
21 Burpees

  • 12min time cap (goal should be under 10min)
  • If we are not able to run today, row 500 meters per round.

L2 15 burpees/round

L1 200m Run and 10-15 Burpees/round

 

MIDLINE RECOVERY

Not for time – for quality.
50 AbMat Sit-Ups, 50 Banded Pull-Aparts
35 AbMat Sit-Ups, 35 Banded Pull-Aparts
20 AbMat Sit-Ups, 20 Banded Pull-Aparts

Open Water

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PUSH PRESS

Progressing from the 4×6 repetition scheme to a 5×3 scheme in our final weeks of “Silverback”. We will be completing two additional weeks of this progression before attempting a heavy single on the final week of the cycle.

 Push Press – 5 Sets of 3 “Across”

  • Complete these sets “across”. That is, the same weight across all five sets.
    This may be somewhere between 10-20lbs heavier than our last 4×6.
    Next week, we will be climbing to a heavy set of 3.
“OPEN WATER”

AMRAP 13:
55/40 Calorie Row
55 Thrusters (95/65)
55 Pull-Ups
55 Handstand Pushups

  • Post Rounds + Reps to the leaderboard below.
BODY ARMOR (POST WORKOUT OPTIONAL)

3 Rounds:
50 Overhead 1-Arm Kettlebell Carry, each arm (Video HERE)
10 Slow Romanian Deadlifts (Video HERE)

  • Loading is athlete’s choice in this finisher, but the goal is to keep weights light. This is a practice and technique finish.

Power Wheels

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Power Snatch Review/Skill Work
·      Focusing on form, speed and efficiency 5 (touch n’go or fast singles)
“POWER WHEELS”

Three AMRAP 3:00’s below.

After each AMRAP, rest 3:00. On a running clock…
0:00 – 3:00 – Part #1
3:00 – 6:00 – Rest
6:00 – 9:00 – Part #2
9:00 – 12:00 – Rest
12:00 – 15:00 – Part #3

 “Power Wheels” Part #1
AMRAP 3:
10/8 Calorie Assault Bike
12 Power Snatches (95/65)

 “Power Wheels” Part #2

AMRAP 3:
10/8 Calorie Assault Bike
8 Power Snatches (115/80)

 “Power Wheels” Part #3

AMRAP 3:

10/8 Calorie Assault Bike
4 Power Snatches (135/95)

  • Each portion is scored separately as rounds + reps.
  • Lighter is harder in this workout, as it gets us right back on the bike/rower for another round. What we want to avoid is a loading here that is so heavy that we find ourselves staring at the bar, loosing the conditioning aspect. Let’s make this a breather today, building the engine.

The speed on the bike is a significant factor, but not as important as the snatches. Make our push there. When we need to break on the barbell, our progress comes to a dead-stop. Push on the barbell even if we need the first few pedals as an absolute recovery.

RECVOERY: BIKE/RUN/ROW/SKI

Crossover Symmetry

Back Squats and BODY ARMOR

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Back Squats (every 2min for 9 sets) W5
Set #1 – 3 Back Squats @ 80% of 1RM Back Squat

Set #2 – 1 Back Squat @ 85% of 1RM Back Squat

Set #3 – 3 Back Squats @ 80% of 1RM Back Squat

Set #4 – 1 Back Squat @ 88% of 1RM Back Squat

Set #5 – 3 Back Squats @ 80% of 1RM Back Squat

Set #6 – 1 Back Squat @ 91% of 1RM Back Squat

Set #7 – 3 Back Squats @ 80% of 1RM Back Squat

Set #8 – 1 Back Squat @ 94% of 1RM Back Squat

15-Rep Front Squat
Set #9 – 15 Front Squats @ 56% of 1RM Back Squat

BODY ARMOR

These sets are not for time.

Body Armor Part #1
3 Giant Sets:
Max Strict Pull-Ups
10 Kettlebell Russian Swings (chest level) 35/25
10 Kettlebell Step-Back Lunges 35/25
10 Glute Bridges (Video HERE)

  • Athletes choice in KB loading.

 **AFTER CLASS OPTIONAL WORK**

Body Armor Part #2
50 Strict Presses (75/55)

  • Every break, complete 40 Double-Unders
  • Choose a loading on the barbell that allows for a minimum of 15 repetitions unbroken, when fresh. Not for time, but for practice.

 

CERBERUS

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POWER CLEAN

Primer
5 Sets: 1 Pausing Clean Deadlift + 1 Power Clean
Purpose here is to practice and reinforce proper bar path. Pausing at two positions, just below and the knee and mid-thigh, we want to focus on keeping the bar close and maintaining lat engagement. Rest as needed between sets, but not more than 90 seconds. Following, we will be building to our heavy single for the day.

Set #1 – 1 Complex @ 103#

Set #2 – 1 Complex @ 113#

Set #3 – 1 Complex @ 123#

Set #4 – 1 Complex @ 133#

Set #5 – 1 Complex @ 144#

Following, take 7:00 to build to a Heavy Single Power Clean for the day. Post heaviest completed lift below.

 

 

 

CERBERUS

For Time:

800 Meter Run, 30 Power Cleans (135/95), 10 Barbell-Facing Burpees
800 Meter Run, 20 Power Cleans (175/115), 20 Barbell-Facing Burpees
800 Meter Run, 10 Power Cleans (205/135), 30 Barbell-Facing Burpees

If we are unable to run today, complete an equal distance row (800m).

MAYA

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SQUAT

Week two of three in this specific format, with three building waves of Front Squats. Following, a single set of 10 Back Squats, still based off of your front squat percentages.

Every 2min for 7 sets:

Set #1 – 3 Front Squats @ 82% of 1RM Front Squat

Set #2 – 1 Front Squat @ 87% of 1RM Front Squat

Set #3 – 3 Front Squats @ 82% of 1RM Front Squat

Set #4 – 1 Front Squat @ 90% of 1RM Front Squat

Set #5 – 3 Front Squats @ 82% of 1RM Front Squat

Set #6 – 1 Front Squat @ 93% of 1RM Front Squat

Set #7 – 10 Back Squats @ 78% of 1RM Front Squat

 “MAYA”

AMRAP 17:
20 Calorie Row or 15 Calorie Bike
17 Power Snatches (75/55)
20 Box Jumps (24/20)
17 Wallballs (20/14) – Females to a 9 Target

L2 15 Cal Row or 10 Cal Bike, 65/45 PS, 20/12” Bxj

L1 10 Cal Row or 8 Cal Bike, 55/35 PS, Step Ups, 14/10 WB

RECOVERY COOLDOWN

10:00 Light Bike, Row, or Ski Erg
Conversational pace, aimed to bring about a faster recovery from today’s session. Following…

Couch Stretch – 2:00 Each Leg

Bike Gang

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EMOM x 20 min
1) Max Cal Bike
2) Max Burpee
3) Max Bench Press 135/95
4) Rest

  • Teams of Three
  • Score is total reps of all five rounds
  • Each team member starts at a different station. Make sure to give yourself at least 10 seconds to transition to the next movement.
 RECOVERY
Row/Bike/Ski/Run
Crossover Symmetry

Big Clean Complex

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“BIG CLEAN COMPLEX”

Video Demonstration – CLICK HERE.

With a running clock, 5 Rounds…
1 “Big Clean Complex” every 6:00:
High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Press
High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Jerk
High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Split Jerk

Sets are to be started on the 0:00, 6:00, 12:00, 18:00, and 24:00. Any time remaining inside those windows after completion is rest. Recorded score is the heaviest completed “Big Clean Complex”.

All 12 repetitions complete 1 set. To be completed as “Rx”, the squat cleans (to the floor) are “touch and go”, and the overheads are brought back down to the shoulders as opposed to being dropped. It is absolutely the right move to drop from overhead however if it is an unsafe environment for you to bring the load back down from overhead… if that is the case, drop from the top and strive to get our hands immediately back on the bar.

This is meant to be an engine builder, where we can train not only strength and stamina, but also conditioning by fixing the rest periods.