Thursday 140501

Vise / ViseDowntown

-Warm-up-

10 minutes:

20 lunges
20 sit-ups
10 press (empty bar)

5 minutes:

Parnter oblique med ball toss (10 per side)


-Olympic Lifting-

A. Hang clean + Tng clean

-Strength-

B1.  Press (percentage based off of 3 x 3 weight last week) 5 @ 65%, 5 @ 75%, 5+ @ 85%

B2. Weighted pull-ups 3 x 5 acending


-Conditioning-

C. 3 rounds for time:

50 pistols alternating
7 muscle ups
10 hang power cleans 175/115

Time cap 16 minutes

-Cool down-

10 catback/camelback stretch
10 swimmers
10 arm circles forward
10 arm circles backwards

Post all results to comments
No comments:

Wednesday 140430

Vise / ViseDowntown

Rest Day / Open Gym

Come in with a plan. Work on movements or make up a workout that you may have missed. 

There is still time to sign up for the competition this Saturday. Family BBQ to follow the competition! 

Post all results to comments. 
No comments:

Tuesday 140429

Vise / ViseDowntown

-Warm-up-

10 minutes:

3 rounds: 
5 wall balls
5 burpee over ball

5 minutes:

Handstand walk attempts (work against wall if not confident) 

-Olympic Lifting-

A. 3 dip-drive + 1 jerk

-Strength-

B. Power Clean- 4 x 3 @ 70%

Complete on a 3-4 minute clock

-Conditioning-

C. 15-12-9

Burpees
Push Press 135/95
Run 200 meters after each round

-Cool down-

Banded shoulder stretches (2 rounds per side)

:30 sec- tricep/arm across body
:30 sec- chest/front delt/ arm behind body

Post all results to comments. 
No comments:

Monday 140428

Vise / Vise Downtown

-Warm-up-

10 minutes:

Row 500 meters

5 minutes:

2 rounds:
5 bear complexes (empty bar)
5 pull ups

-Olympic Lifting-

A. 3-position snatch (mid-thigh, below the knee, ground)

This is a snatch from each of the three positions and are squat snatches. After a few warm up sets at lighter loads, complete 1 rep every 90 seconds for 5 sets.

-Strength-

B. Back Squat 1-1-1-1 reps

Warm up using the following rep scheme: 5-5-3-3-2. Increase in load each warm up set until you reach your first work set. You may continue to increase load each work set but you get only 4 attempts. Complete on a 3 minute clock.

-Conditioning-

C. Amanda

9-7-5 reps for time of:
Muscle up
Squat Snatch 135/95

Scale muscle ups first to bar muscle ups (use nothing more than a single green band if you'd like to try assisted bar muscle ups but you must complete prescribed reps) then burpee pull ups at least 6" above your reach.

-Cool down-

Couch stretch (1 minute per leg)
Sit and Reach (1 minute) 

Post all results to comments. 
No comments:

Saturday 140426

Vise / ViseDowntown

-Warm-up-

 10 minutes:

2 rounds: 
5 pull-ups
5 thrusters (empty bar)

5 minutes: 

Down and back:
Skip for height
Skip for distance
Lateral shuffle
Lateral shuffle (squat stance)
Burpee broad jump

-Conditioning- 

In teams of 2 complete the following for time

Run 200 m (all runs completed together)
100 air squats
Run 200 m
100 sit ups
100 oh walking lunges 35/25
60 push ups
Run 200 m
60 pull ups
Run 200m

-Cool down-

Yoga pose- pigeon(accumulate 1 minute)

Yoga pose- child's pose with arms  extended  forward (accumulate 1 minute)

Post all results to comments. 
No comments:

Friday 140425

Vise / Vise Downtown

-Warm-up-

10 minutes:

Every minute on the minute for 3 minutes:

3 pull-ups 
15 wall taps

5 minutes:

2 rounds (empty bar)

10 back squats
10 good mornings
10 sumo deadlift high pulls

-Skill-

A. Rope Climbs

Classes will be divided into two groups, instructed and tested. The tested group, partner up with someone else in your group and AMRAP in 7 minutes, alternating rope climbs. The instructed group will focus on mechanics and learning how to rope climb. 

-Strength-

B. Deadlift- 5 @ 75%, 3 @ 85%, 1 + @ 95%

Complete on a 3 minute clock. For the final set, put no more than 95% of your 1RM on the bar and attempt a sub maximal amount of reps. Be safe. 

-Conditioning-

C. For time:

30 Row for Calories
30 Burpee Box Jumps 24/20

20 Row for Calories
20 Burpee Box Jumps 24/20

10 Row for Calories 
10 Burpee Box Jumps

-Cool down-

Calf stretch (accumulate 1 minute per leg)
20 PVC pass throughs (slowly decrease hand width)

Post all results to comments. 
No comments:

Thursday, 140424

Vise / Vise Downtown

-Warm-up-

10 minutes:

2 rounds:
5 pull ups
10 push ups
15 air squats

5 minutes:

10 scorpions
10 pvc pass throughs 

-Olympic Lifting-

A. Squat Clean + 2 Pause Front Squats

Complete 5 sets on a 2 minute clock. Move up in weight each set but keep your movement clean. 

-Strength-

B1. Press 3 x 3 
B2. Weighted Pull ups 3 x 3 

Complete on a 3-4 minute clock

-Conditioning- 

C. For time:

Run 800 meters
50 toes to bar
25 thrusters 135/95

-Cool down-

Roller

- hip flexor/upper quad (accumulate 1 minute per leg)
-hamstring(1 minute per leg)

Post all results to comments. 
No comments:

Wednesday 140423

Vise / ViseDowntown

Rest Day / Open Gym

Come in with a plan. Ask a coach for help or tips if needed. Keep up the good work! 

Post all results to comments. 
No comments:

Tuesday 140422

Vise / Vise Downtown

-Warm-up-

10 minutes:

Row 200 meters
Run 200 meters

5 minutes:

2 rounds:
10 swimmers
10 elbow-to-instep

-Olympic Lifting-

A. 2 push presses + 1 paused split jerk

-Strength-

B. Power Clean- 1 @ 70%, 1 @ 77%, 1 @ 85%, 1 @ 92%, 1 @ 100%

Complete on a 2 minute clock

-Conditioning-

C. 3 rounds:

Row 300 meters
Run 400 meters
50 double unders
Rest 2 minutes

-Cool down-

Couch stretch-(Accumulate 2 minutes each leg) 

Post all results to comments. 
No comments:

Monday 140421

Vise / Vise Downtown

-Warm-up-

10 minutes:

2 rounds:
8 burpees
8 wall balls

5 minutes:


-Olympic Lifting-

A. Heaving Snatch Balance (http://youtu.be/39nx2kxSw1c)

-Strength-

B. Back Squat, 3 (sets) x 2 (reps)

Same load for each set. Heavier than last week. Complete on a 3 minute clock. 

-Conditioning-

C. Every minute, on the minute, for 16 minutes:

Odd minutes - 5 Clean & Jerks, touch & go (60-70%)

Even minutes - Pistols, 8-12 reps

-Cool down-

Roller
- Back (Accumulate 2 minutes)
- Quads (1 minute per leg) 

Post all results to comments
No comments:

Saturday 140419

Vise / Vise Downtown

-Warm-up-

10 minutes:

20 single unders
20 left foot single unders
20 right foot single unders
20 alternating single unders

5 minutes:

Down and Back:

Skip for height
Skip for distance
Lateral shuffle
Lateral shuffle(squat stance)
Burpee broad jump

-Conditioning-

In teams of 3, complete the following for time:

Run 3 miles...

The run will be completed in 400 meter increments and after each 400 you must do 10 burpee box jump overs 24/20

-Cool down-

Partner sit and reach (1minute)

Banded hip flexor stretch

Post all results to comments.  
No comments:

Friday 140418

Vise / Vise Downtown

-Warm up-

10 minutes:

Run 200 meters
15 squat box jumps (full squat on ground before jump) 

5 minutes:

10 good mornings (empty bar)
squat therapy against wall, 10 reps

-Skill work-

A. Kipping pull ups

We'll spend 5-10 minutes teaching and correcting. 

-Strength-

B. Deadlift- 3 @ 70%, 3 @ 80%, 3+ @ 90%

Complete on a 3 minute clock. The last set, hit at least 3 reps if not more. 

-Conditioning- 

C. Four rounds for time:

25 wall balls 20/14
25 double unders
25 ab mat sit ups

-Cool down-

Quad stretch (1 minute each leg)
10 hip bridges

Post all results to comments. 
No comments:

Thursday 140417

Vise / Vise Downtown

-Warm-up-

10 minutes:

Every minute on the minute for 3 minutes: 

Row 100 meters
4 over the rower burpees

5 minutes:

2 rounds (empty bar)
5 strict press
5 push press
5 push jerk
5 overhead squat

-Olympic Lifting-

A. Hang squat clean- below the knee

-Strength-

B1. Press 3 x 4
B2. Weighted pull-ups 3 x 4

Complete on a 3-4 min clock. Heavier than last week. 

-Conditioning-

C. For time:

Run 600 meters
21 Overhead squats 95/65

Run 400 meters
15 Overhead squats 95/65

Run 200 meters
9 Overhead squats 95/65

-Cool down-

10 scorpions (each side)

25 banded good morning (fast)

25 band pull aparts (fast)

Post all results to comments. 

No comments:

Wednesday 140416

Vise / ViseDowntown

Rest Day / Open Gym

Come in with a plan. Ask a coach for advice or help if your having trouble with a movement. 

Try to sign up for the fun competiton to help with funds towards regionals for our vise team! (May 3rd) 

Post all results to comments. 


No comments:

Tuesday 140415

Vise / Vise Downtown

-Warm-up-

10 minutes:

20 double unders
20 sit-ups
10 double unders
10 sit-ups

5 minutes:

3 rounds:
6 hand release push-ups

-Olympic Lifting-

A. Press from Split Position (out of rack), 5-5-5 reps

-Strength-

B. Power Clean- 3 @ 63%, 3 @ 70%, 3 @ 77%, 3 @ 85%, 3 @ 92%

Complete on a 2 minute clock.

-Conditioning-

C. As many reps as possible in 12 minutes:

Run 200 meters
15 Shoulder to Overhead with Double KB or DB, 55#/35#
10 Strict Pull-ups

Use bands for assistance if needed. 

-Cool down-

Banded shoulder stetches

:20 seconds tricep/ arm across body
:20 seconds chest/ front delt/ arm behind body
:20 seconds lat/arm overhead

Post all results to comments. 
No comments:

Monday 140414

Vise / Vise Downtown

-Warm-up-

10 minutes:

Row 500 meters

5 minutes:

2 rounds:
10 DB thrusters
10 Bent Over ITYL (#2.5 or #5 plates)

I is arms to your side, T is straight arms out wide, Y is arms overhead, and L is elbows out wide then rotate forearms up. 

-Olympic Lifting-

A. 
Every minute on the minute for 7 minutes: 

Halting Squat Snatch @ Knee (2 second pause)


Focus on pausing at the knee while supporting the load with the hamstrings. 

-Strength-

B. 
Back Squat- 3 x 3 

Same load for all sets. Heavier than heaviest set from last week. Complete on a 3 min clock. 

-Conditioning-

C. 
Three rounds for load:

6 Dead-lifts
6 Bent Over Rows
6 Hang Power Cleans
6 Front Squats
6 Back Squats

Rest as needed between rounds. Dead-lifts are touch and go. Rest bar anywhere on body but not on ground once round begins. 

-Cool down-

PVC Pipe Roller
-upper back  (accumulate 2 minutes)
-quads (1 minute per leg) 

Post all results to comments.


No comments:

Saturday 140412

Vise / ViseDowntown

-Warm-up-

10 minutes:

2 rounds:
10 wall balls
6 burpees over ball

5 minutes:

Down and back in gym
High knees
Butt kickers
Carioca
Bear Crawl

-Conditioning-

In teams of 4, waterfall fashion...

As many reps as possible in 20 minutes:

200 meter run
5 back squats 95/65 (no rack)
15 kb swings 1.5/1


-Cool down-

Roller
-Back (Accumulate 2 minutes)
-Quads (1 minute per leg)

Post all results to comments. 

No comments:

Friday 140411

Vise / ViseDowntown

-Warm-up-

10 minutes:

2 rounds
5 toes to bar
20 wall taps

5 minutes:

50 banded good mornings

-Gymnastics-

A. Handstand push ups

-Strength-

B. Deadlift- 5 @ 65%, 5 @ 75%, as many reps as possible @ 85% 
(Based off of calculated 1RM of last weeks heaviest set of 5)

For the 85% try to shoot for 5 plus reps. 

-Conditioning-

C. As many reps as possible in 5 minutes:

5 pull ups
10 push ups
15 air squats

Rest 5 minutes

As many reps as possible in 5 minutes:

5 pull ups
10 push ups
15 air squats

-Cool down-

400 meter walk

Post all results to comments
No comments:

Thursday 140410

Vise /ViseDowntown

-Warm-up-

10 minutes:

Run 400 meters

5 minutes:

15 kb deadlift high pull
20 hollow rocks

-Olympic Lifting-

A. 3-position Squat Clean
(mid-thigh / below knee / floor)

-Strength- 

B1. Press, 3 x 5 @ 90% of last weeks heaviest set of 5

B2. Weighted pull ups, 3 x 5 @ 90% of last weeks heavies set of 5 

Complete on a 4 minute clock

-Conditioning-

Every minute on the minute for 4 minutes:

5 wall balls 14/20
5 toes to bar

Every minute on the minute for 4 minutes: 

5 wall balls 14/20
5 power cleans 135/90

Every minute on the minute for 4 minutes: 

5 wall balls 14/20
5 burpees

-Cool down-

Yoga pose - Pigeon (accumulate 1 minute per side)

Yoga pose - Cobra ( accumulate 1 minute per side) 

Post all results to comments.

No comments:

Wednesday 140409

Vise / Visedowntown

Rest day / Open Gym

Come in with a plan. For those who are doing the challenge, its a great time to knock out your run. 

Find your 1RM for some of the lifts to help with your percentages thoughout the week. 

Post all results to comments. 
No comments:

Tuesday 140408

Vise / ViseDowntown

-Warm-up-

10 minutes:

Row 300 meters
10 push ups

5 minutes:

2 rounds:
5 cartwheels (per side)
5 pull ups

-Olympic Lifting-

A. Jerk skill transfer - Jerk Dip Squats 3x3


Complete on a 90 second clock. 

B. Power clean- 5 @ 55%, 5 @ 63%, 5 @ 70%, 5 @ 77%, 5 @ 85%
( based off of last weeks heavy single)

Complete on a 2.5 minute clock.

-Conditioning-

C. 10-8-6-4-2 reps for time of:
     Chest to Bar Pull ups
     KB Snatch (each arm) 1.5/1 pood

Twelve minute time cap.

-Cool down-

Banded shoulder stretches ( 2 rounds per side)

0:30 seconds Tricep/Arm across body
0:30 seconds Chest/Front Delt/Arm behind body

Post all results to comments:

Remember to sign up for the Snatch Seminars if interested! Limited spots available- get your spot reserved! 
No comments:

Monday 040407

Vise / ViseDowntown

-Warm up-

10 minutes:
 
2 rounds:
20 double unders
5 burpees

5 minutes:

10 squat jumps
5 handstand walk attempts

-Olympic Lifting-

A. Snatch skill- sots press

-Strength-

B. Back squat 5 x 3 (heavier than last week!)

-Conditioning-

As many reps as possible in 10 minutes:

10 shoulder to overhead 115/75
20 double unders
30 walking lunges

-Cool down-

Yoga Pose- Downward dog ( accumulate 2 minutes)

Quad Stretch ( 30 seconds each leg)

Post all results to comments



No comments:

Saturday 140405

Vise / ViseDowntown

-Warm-up-

10 minutes:

Row 500 meters
10 Russian twists(each side)

5 minutes:

2 rounds
10 goblet squats
6 kb/db snatch

-Conditioning-

In teams of 2, complete the following for time:

Wall Balls 20/14
Power Cleans 135/95

-Community-

Individual, complete the following for time:

Wall Balls 20/14

Run 400 meters after every round of wall balls, including the last. 

-Cool down-

Couch stretch ( accumulate 1 minute per side)

Roll- Back ( accumulate 2 minutes) 

Post all results to comments.


No comments:

Friday 140404

Vise / Vise Downtown

-Warm-up-

10 minutes:

Row 250 meters
10 Wall Balls
10 Pull-ups

5 minutes:

25 Banded Good Mornings
25 Double Unders

-Gymnastics-

A. Pistol progressions

-Strength-

B. Deadlift 5-5-5

-Conditioning-

As many reps as possible in 8 minutes:

7 toes to bar
9 box jumps 24/20
11 kb swings 1.5/1

-Cooldown-

Spinal twist
One minute each side


Partner sit and reach
One minute each side

http://www.stack.com/exercise/1514/Partner-SitandReach/ 

Post all results to comments:





No comments:

Thursday 140403

Vise / Vise Downtown

-Warm-up-

10 mins:

3 rounds: Cindy

5 pull ups
10 push ups
15 air squats

5 mins:

10 PVC pass throughs
10 A skips (per leg)
10 B skips (per leg) 

-Olympic Lifting-

A. High Hang Squat Clean

-Strength-

B1. Press 5-5-5
B2. Weighted Pull ups 5-5-5

Complete a set of both movements on a 4 minute clock. Increase weight each set. 

-Conditionig-

On a 3 minute clock:

Run 400 meters
Max DB Snatch 70/50

-Rest 3 minutes-

On a 4 minute clock:

Run 400 meters
Max burpee box overs 24/20

-Cool Down-

Couch Stretch

Two minutes each leg. 

Post all results to comments.
No comments:

Wednesday 140402

Vise / Vise Downtown

Rest day / Open gym

Come in with a plan. Work on some mobility or grab a coach and work on rope climbs. 

For those in the challenge, this is a great time to get some of those lifts / running out of the way. 

Post all results to comments.


No comments:
Subscribe to: Comments (Atom)