No Zoom today.
Engine Day:
35:00 AMRAP:
4:00 work / 1:00 rest
500m row/.7 mile bike
30 alt sa hang clean & Jerk
20 plank pull-through
75 DU/150 SU
30 KB Curl
20 Laying knee tuck
At home workout:
Warmup:
5-7 minutes
Part A:
12:00 EMOM:
Min 1) 12 Goblet Step-up
Min 2) 7 SA Tempo Seated Press (R)
Min 3) 7 SA Tempo Seated Press (L)
Tempo = 30X2
Part B:
3 Rounds for total reps:
:45 work / :15 rest
– Jumping air squat
– Alt SL Weighted Glute Bridge
– Burpee high jump
– Plyo Push-up
– Bicycle Crunch
Build Day Part A:
12:00 EMOM:
Min 1) 10 Snatch Grip DL (mod-heavy)
Min 2) 7 SA Tempo Seated Press (R)
Min 3) 7 SA Tempo Seated Press (L)
Tempo = 30X2
Build Day Part B:
3 Rounds for total reps:
:45 work / :15 rest
– Cals rower / bike
– Hang Power Snatch (95/65)
– Burpee box jump over
– Ring Push-up
– Bicycle Crunch
At home workout:
Warmup:
5-7 minutes:
Part A:
Every 3:00 for 4 rounds:
50 jump lunges
50 two-foot mountain climber
Part B:
22-16-10:
Alt SA Snatch
SA OHS (half ea arm)
Then
10-8-6:
SA Alt Hang Squat Clean
HRPU
Athletic Day Part A:
Every 3:00 for 4 rounds:
50 jump lunges
50 two-foot mountain climber
Athletic Day Part B:
For Total Time: (16:00 cap)
21-15-9:
C2B/Pull-up
OHS (95/65)
Then
10-8-6:
Hang Squat Clean
HSPU/HRPU
Most of the time we think to improve our fitness we need to push ourselves harder and do more.
If we aren’t seeing the results we want we feel it is just our fault for not working hard enough.
Our solution is to dig deeper, add more workouts, eat less, go harder, etc.
This is both a recipe for failure and potentially disaster.
Injuries happen when the amount of load or stress we put ourselves through exceeds our capacity to adapt to that stress.
Check out this graphic from @whiteboard_daily
Improving our fitness level and making changes to our physique rely on our bodies ability to adapt to the stresses we put it under.
All the stresses in our life play a role in our capacity.
The thing we often forget about is RECOVERY. Recovery from stress is when your body goes through the process of adapting and improving.
When we add too many stresses whether they are harder workouts or lifestyle stresses (or likely a combination) we not only put ourselves at risk of injury but we also see a decline in performance.
To be clear in order to make improvements through adaptation we do need to challenge ourselves beyond what we are currently doing.
We just need to make sure our body is in the right state and has the capacity to take on that stress and make those positive adaptations.
Managing stress and optimizing recovery will allow you to stay healthy and maximize your performance both in and out of the gym.
This Saturday, March 20th, at 10:30 am we will be hosting Dr. Liz Walker of Primal Practice Chiropractic at the gym and she will be presenting in detail on this subject.
If you value your health and performance you won’t want to miss it!
As a Chiropractor Liz sees the negative impact too much stress has on the body on a daily basis.
She also gets to see how much people’s mental and physical health and performance improve when they have the right strategies to recover and adapt.
To get registered click the button below. See you there!!ofh
At home workout:
Warmup:
5-7 MInutes
Part A:
3 Rounds:
:40 work / :20 rest
– Hollow Hold
– Alt Pistol/SL Squat to box
– KB/DB Curl
Part B:
7:00 AMRAP:
14 Alt SA Push-Press
14 Goblet Squat
3:00 Rest
7:00 AMRAP:
50 DU/100 SU/50 Jumping jacks
12 Alt SA High Pull
12 Burpee over object
Athletic Day Part A:
3 Rounds:
:40 work / :20 rest
– Ring Support Hold
– Alt Pistol/SL Squat to box
– Weighted Dead Hang
Athletic Day Part A:
7:00 AMRAP:
14 Push-Press
14 Front Squat
3:00 Rest
7:00 AMRAP:
50 DU/100 SU
12 Deadlift
12 Burpee over bar
Barbell = 75% 3RM Push-press
At home workout:
Warmup:
5-7 minutes
Part A:
18:00 AMRAP:
50 jumping jacks
100 air squats
50 Sit-ups
5:00 rest
18:00 AMRAP:
50 jump lunges
40 RKBS
30 jumping knee tuck
Engine Day:
18:00 AMRAP:
1k Row
40 Wallball
20 K2C/Weighted K2C from rings
5:00 rest
18:00 AMRAP:
1 Mile Assault Bike
40 RKBS (53/35)
20 Box Jump
At home workout:
Warmup:
5-7 minutes
Part A:
15:00 EMOM:
Min 1) 6 SA Seated Strict Press ea arm
Min 2) 15 Box Dip
Min 3) 6 SA Bent-over Row ea arm
Part B:
12:00 for quality:
12 Tempo Push-up
12 KB Romanian Deadlift
24 Goblet Alt Forward Lunge
Tempo = 31X1
Build Day Part A:
15:00 EMOM:
Min 1) 7-10 Strict Press @ 70% – 75% 1RM strict press
Min 2) 7-10 Strict Ring Dip / Banded
Min 3) 7-10 Ring Row w/:03 pause at top
Build Day Part B:
12:00 For quality:
12 Tempo Push-up
12 Barbell Goodmorning
24 Back Rack Alt Forward Lunge
Tempo = 31X1
No zoom today.
Engine Day:
30:00 AMRAP:
100 DU / 200 SU
30 Power Snatch (95/65)
30 Back Rack Forward Lunge (95/65)
30 Russian Twist
1:00 Sandbag Bear Hug Hold (60/40)
No part of the sandbag can be resting on the shoulders, cannot be held with an underhad grip. . . only hold position is in a hug.
At home workout:
Warmup:
5-7 minutes
Part A:
Every 2:00 for 8 rounds:
20 jumping air squat
20 sit-up
Part B:
15:00 AMRAP for quality:
20 Russian Twist
20 Alt SA Push Press
20 Alt SL RDL
Cycle Test #6:
For Time: (15:00 cap)
2500m Row
Part B:
15:00 for quality:
10 Half Kneeling Landmine Trunk Rotation ea
10 Alternating Turkish Get-up
At home workout:
Warmup:
5-7 minutes:
Part A:
12:00 EMOM:
Min 1) 12 weighted cossack squat
Min 2) 12 Spiderman Push-up
Part B:
For Time: (13:00 cap)
50 Alt SA Snatch
50 Sit-ups
50 Box dips
50 Alt SA Snatch
Part A:
12:00 EMOM:
Min 1) 8-10 moderate back squat
Min 2) 12 Spiderman Push-up
Tomorrow is the row test, so don’t push weight of the squat
Part B:
For Time: (13:00 cap)
50 Ring Rows
50 Sit-ups
50 Ring Dips
50 G2O w/plate (45/35)