Friday 140530

Vise / ViseDowntown

-Warm-up-

10 minutes:
Three rounds
5 Pull ups or Ring Rows
10 Push ups
15 Air Squats

5 minutes:
10 Kettlebell Snatches, alternating
10 Kettlebell Turkish Get ups, alternating

-Gymnastics-

A. Every minute on the minute for 7 minutes of:
Chest to Bar Pull ups, 5 unbroken

Scale to chin above or strict with band assistance. If band is not used, kipping must be. 

-Strength-

B. Dead-lift - 65%x5, 75%x5, 85%x5+

Add 5# to the number you based your dead-lifts off from last week. This a long term progression so stick to only 5# increase. Complete on a 3 minute clock. 

-Conditioning-

C. "Annie"
50-40-30-20-10 reps for time of:
Double Unders
Sit ups

Time cap: 12 minutes

-Cool down-

Cobra Yoga pose - 1 minute

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Thursday 140529

Vise / ViseDowntown

-Warm-up-

10 minutes:
Run 200 meters
50 Jumping Jacks

5 minutes:
With an empty bar:
10 Good mornings
10 Sumo dead-lift High Pulls
10 Strict Press

-Olympic Lifting-

A. Clean & Jerk - 5x3+1

 This is 5 sets of 3 reps of a squat clean plus 1 split jerk. Complete on a 2.5 minute clock. Increase weight each set if possible.

-Strength-

B1. Bench Press - 5-5-5 reps (progressive sets)
B2. Single Arm DB Rows - 3x12 (sets across)

 Complete on a 3 minute clock. Alternate between bench and rows per interval.

-Conditioning-

C. For time:
20 Squat Cleans, 115/85
Run 400 meters
15 Squat Cleans, 115/85
Run 400 meters
10 Squat Cleans, 115/85

 Time cap: 12 minutes. Scale run to 200 meters if necessary.

-Cool down-

 PVC Pipe Roll the Back - accumulate 1 full minute
Banded Shoulder Stretches - 2 rounds per side
Band on wrist with arm across body, look away, 30 seconds
Arm through band on shoulder with arm behind back (facing away), 30 seconds

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Wednesday 140528

Vise / ViseDowntown

Rest Day / Open Gym

Optional: Front Squat - 75%x5, 80%x4x2, 85%x3x2

Complete on a 2-3 minute clock. 

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Tuesday 140527

Vise / ViseDowntown

-Warm-up-

10 minutes:
Row 500 meters

5 minutes:
Two rounds of (go up in weight the second round):
10 Kettlebell Dead-lifts
10 Kettlebell Swings

-Olympic Lifting-

A. Power Clean - 72% x3 x2, 77% x3 x2

 Complete on a 2 minute clock. These are not touch and go.

-Strength-

B. Push Press - 3x5 (sets across)

 Use a heavy but manageable weight. Complete on a 2.5 minute clock.

-Conditioning-

C. As many rounds as possible in 10 minutes of:
Run 200 meters
10 Bar Facing Burpees
5 Dead-lifts, 225/155

 Burpees must be completed by chest and thighs touching ground while facing bar.

-Cool down-

 10 cat back/camel back stretches (https://www.youtube.com/watch?v=sQCUbUnd_hQ)
Seated Twist, 1 minute (https://www.youtube.com/watch?v=goL_5RASYog)

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Monday 140526

Vise / ViseDowntown

-Warm-up-

10 minutes:
Row 500 meters
30 Jumping Jacks

5 minutes:
2 Rope Climbs
10 Handstand Push ups (strict)

Scale as needed 

-Olympic Lifting-

A. Snatch (full) - 5x3 (sets across)

Challenging but should be able to complete easily. Complete on a 90 second clock. 

-Strength-

B. Back Squat, 75%x3, 80%x5 (reps) x3 (sets), 83%x3, 80%x5

Complete on 2.5 minute clock. 

-Conditioning-

C. Every minute on the minute for 10 minutes:
Odd minutes: Row 15 calories
Even minutes: 15 Wall Balls, 20/14

-Cool down-

Pick two exercises from posters and complete for 2 minutes. 

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Saturday 140524

Vise / ViseDowntown

-Warm-up-

10 minutes:
Every minute on the minute for 3 minutes:
Row 100 meters
6 Over Rower Burpees

5 minutes:
Down and Back:
Skips for height
Skips for distance
Broad jumps
Handstand walk attempts
Bear crawls

-Conditioning-

 In teams of 2, complete the following for time of:
70 Tire Flips
60 Stone to Shoulders, 93/73
50 Burpees
55/35 pound DB Farmer's Carry, 400 meters
3 Rope Climbs

Share the work except for farmer's carry. Both must farmer's work at the same time. Otherwise, only one person working at a time.

 -Optional-

Back Squat - 65% x5, 70% x5, 75% x4, 80% x3 (reps) x2 (sets)

-Cool down-

 10 Swimmers
10 Cat/Cow Stretch
10 Scorpions

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Friday 140523

Vise / ViseDowntown

-Warm-up-

10 minutes:
Three rounds of
5 Pull ups, any style
10 Push ups
15 Air Squats

5 minutes:
Practice the following for 5 minutes:
Kettlebell around the body (https://www.youtube.com/watch?v=vCbaaF2L4zM)
Kettlebell figure 8's (https://www.youtube.com/watch?v=Wr7niYklRC0)

-Olympic Lifting-

A. None

-Strength-

B. Dead-lift - 65% x3, 75% x3, 85% x3 (don't go for max reps)

Complete on a 3 minute clock. 

-Conditioning-

C. For time:
50 Handstand Push ups
100 Pistols, alternating
50 Handstand Push ups

Use gymnastics mat or an ab mat surrounded by the blue 45's in CB or the green 25's in Omaha. Scale to green 25's in CB or the shiny training plates in Omaha. If necessary, no plates may be used. Otherwise, seated DB presses may also be substituted. 

For pistols, scale to princess or use of a band in a rack. 

There is a 15 minute time cap for this workout. 

-Cool down-

25 Band Pull Aparts (fast)
Roll out quads (accumulate 1 min per leg)

-------------------------------------------------------------

-Free Week-

Skill: Kipping Pull ups (how to scale if not able)
Strength: Bench Press - 3x5

Conditioning:
21-15-9 reps for time of:
Hang Squat Clean, 95/65
Kettlebell Swing, 1.5/1 pood

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Thursday 140522

Vise / ViseDowntown

-Warm-up-

10 minutes:
Two rounds of
10 Kettlebell Swings
5 DB Squat Cleans (https://www.youtube.com/watch?v=RT_MTXaLKxU)

5 minutes:
10 Kettlebell Snatches, alternating
10 Turkish Get ups, alternating

-Olympic Lifting-

A. None

-Strength-

B1. Press - 65% x3, 75% x3, 85% x3 (don't go for max reps)
B2. Weighted Pull ups - 3 x 3 (sets across)

-Conditioning-

C. Every minute on the minute for 20 minutes:
Odd minutes: 10 Kettlebell Swings (2/1.5 pood) + 5 Burpees
Even minutes: Run 100 meters

-Cool down-

 Sit and Reach (accumulate 1 minute)
Scorpions, 10 each side

 ----------------------------------------------

 -Free Week-

 Skill: Kettlebell Swings
Strength: Hang Squat Cleans - 5x3

 Conditioning:
Ten rounds for time of:
20 Double Unders
8 Front Squats, 135/95

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Wednesday 140521

Vise / ViseDowntown

Rest Day / Open Gym

Optional Front Squat - 65%x6, 70%x6, 75%x5, 80%x3 (reps) x2 (sets)

------------------------------------------------

-Free Week-

Skill: Double Unders
Strength: Front Squat 3x5

Conditioning:
AMRAP in 20 minutes of:
5 Box Jumps, 24/20
10 Push Press, 75/55
Walking Lunges, 15 steps

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Tuesday 140520

Vise / ViseDowntown

-Warm-up-

10 minutes:
Row 500 meters

5 minutes:

-Olympic Lifting-

A. None

-Strength-

B. Power Clean, 72% x3 (reps) x4 (sets)

Complete on a 2 minute clock. 

-Conditioning-

C. "Kelly"
Five rounds for time of:
Run 400 meters
30 Box Jumps, 24/20
30 Wall Balls, 20/14

Time cap is 25 minutes. 

-Cool down-

Couch Stretch - accumulate 1 minute per leg
PVC roll the back - accumulate 2 minutes

-Free Week-

Skill: Air Squat

Strength: Push Press, 4x2, 2 minute clock

Conditioning:
Three rounds for time of:
Run 400 meters
12 Dead-lifts, 135/95

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Monday 140519

Vise / ViseDowntown

-Warm-up-

10 minutes:

Two rounds of:
10 Burpees
10 V-ups

5 minutes:
Two rounds of:
5 Good Mornings
5 Front Squats
5 Power Cleans

-Olympic Lifting-

A. None

-Strength-

B. Back Squat, 65%x6, 70%x6, 75%x6, 80%x5 (reps) x 2 (sets)

Complete on a 2.5-3 minute clock.

-Conditioning-

C. Five rounds for time of:
20 Power Cleans, 95/65
20 Ab Mat Sit ups
20 Pull ups
20 Double Unders

Scale movements as necessary. Sub jumping pull ups only as the reps are higher than normal.

-Cool down-

 Quad Stretch (1 minute per leg)
Calf Stretch (1 minute per leg)

 ----------------------------------------------------------------

 -Free Week-

Skill Teaching: Dead-lift

Strength Work: Dead-lift, 3x3, complete on a 2 minute clock

Team Conditioning:
In teams of 3, complete the following for time of:
Row 2000 meters
60 Burpees
Row 1500 meters
80 Burpees
Row 1000 meters
100 Burpees

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Saturday 140531

Vise / ViseDowntown

-Warm-up-

10 minutes:
Two rounds:
10 Wall Balls
6 Ball Over Burpees

5 minutes:
Down and Back:
High Knees
Butt Kicks
Carioca
Bear Crawl

-Conditioning-

Medley for time of:
A1. 147/93 Stone Carry, 60 feet
A2. Legless Rope Climbs, 3 ascents 
A3. 10 Tire Flips, heavy as possible

B1. Max reps in 2 minutes of:
Single Arm DB Shoulder to Overhead, 70/40

C1. For max time:
Hold top of Dead-lift, 225/155

Double overhand grip only and only one attempt. 

-Community Workout-

Five rounds, each for time of:
Run 200 meters
25 Air Squats
Prowler Push, 160 feet (80 there and back)
Run 200 meters

Rest 2-3 minutes between attempts. Guys use at least 50# additional on the sled whereas females use sled only. 

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Saturday 140517

Vise / ViseDowntown

-Warm-up-

10 minutes:
Run 400 meters

5 minutes:
20 Line Jumps

-Conditioning-

In teams of 3, complete the following for time:
Run 800 meters as a team
100 Sledgehammer Swings
50 Tire Flips
100 Sledgehammer Swings
Run 800 meters as a team

Optional:
Back squat - 60%x6, 65%x6, 70%x6, 75%x4x2


-Cool down-

Couch Stretch (1 minute per leg)
Sit-and-Reach (1 minute)

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Friday 140516

Vise / ViseDowntown

-Warm-up-

10 minutes:

12 Wall Balls
12 Burpees-over-ball

5 minutes

2 Rounds:
10 KB Deadlifts
10 KB Swings

-Skill-

A.  Turkish getups

-Strength-

B.  Deadlift - 5@75%, 3@85%, 1+@95%

Complete on a 3-4 minute clock

-Conditioning-


Hang power clean 95/65
Push press
Back squat

5 burpee penalty for putting the bar down

-Cool down-

10 Catback/Camelback Stretch

Seated Twist (Accumulate 1 minute per side)

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Thursday 140515

Vise / ViseDowntown

-Warm-up-

10 minutes:

Run 200m
20 Lunges

5 minutes

Empty Bar:
10 Good Mornings
10 Sumo Deadlift High Pulls
10 Strict Press

-Olympic Lifting-

A. Hang clean (mid thigh) x 2 (reps) x 5 (sets)

Complete on a 2 minute clock. Bar must not pass below mid-thigh for either rep, once picked up. 

-Strength-

B1. Press 5@75%, 3@85%, 1+@95%
B2. Pull ups - 5-3-1 ascending

Complete on a 3-4 minute clock. 

-Conditioning-

C.   Helen

3 rounds:
400 meter run
21 kb swings 1.5/1
12 pull ups

-Cool down-

Roller
 -Back (Accumulate 1 minute)
Banded Shoulder Stretches (2 rounds per side)
 -0:30sec Tricep/Arm Across Body 
 -0:30sec Chest/Front Delt/Arm Behind Body

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Wednesday 140514

Vise / ViseDowntown

Rest Day / Open Gym

Come in with a plan. Find a coach and work on some weaknesses or techniques. Keep up the good work!

Optional
Front squat - 65%x6, 70%x5, 75%x3, 70%x5

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Tuesday 140513

Vise / ViseDowntown

-Warm-up-

10 minutes:

2 Rounds:
10 Wall Balls
10 Push Ups

5 minutes:

5 Wall Walks
15 Air Squats
15 Ab Mat Sit Ups

-Olympic Lifting-

A.  Jerk balance - 3x5

Stay relatively light and work footwork. Complete on a 90 second clock. 

-Strength-

B.  Power clean - 70%x3, 75%x3x2, 80%x3

Complete on a 2-3 minute clock. 

-Conditioning-

C. As many reps as possible in 12 minutes:

30 double unders
10 t2b
10 overhead squats 95/65

-Cool down-

Yoga Pose - Cobra (Accumulate 2 minutes)

Yoga Pose - Reverse Crucifix (Accumulate 2 minutes)


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Monday 140512

Vise / ViseDowntown

-Warm-up-

10 minutes:
Row 500 meters

5 minutes:
Two rounds
10 burpees

-Olympic Lifting-

A. Snatch + Snatch Balance + OHS, 5 sets, 2 minute clock

-Strength-

B. Back Squat- 60% x 8, 65% x 8, 70% x 6, 75% x 6 (reps) x 2 (sets)

Complete on a 3-4 minute clock

-Conditioning-

C. On a continuous clock:

0:00 run 400 meters
3:00 run 400 meters
7:00 run 400 meters
12:00 run 400 meters

Record each run time.

-Cool down-

Quad stretch, 1 minute per leg
Calf stretch, 1 minute per leg

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Saturday 140510

Vise / ViseDowntown

-Warm-up-

10 minutes:

15 Wall Balls
10 Inch Worms

5 minutes:

Down and Back:
Skips for Height
Skips for Distance
Broad Jumps
Handstand Walk Attempts
Bear Crawl

-Conditioning-

Run 800 meters...

5 rounds:
10 pull-ups
20 push-ups
30 air squats 

...Run 800 meters

Back Squat- 60% x 8 x 2, 65% x 6, 70% x 4 x 2 (OPTIONAL)

-Cool down-

Quad Stretch
Yoga Pose - Pigeon (Accumulate 1 minute per side)

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Friday 140509

Vise / ViseDowntown

-Warm-up-

10 minutes:

EMOTM 3 Minutes:
Row 100m
3 Burpee-over-Rower

5 minutes:

2 Rounds:
10 KB Swings
10 Alternating KB Snatch

-Skill-

A. Handstands / Handstand Walks

-Strength-

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

Complete on a 3-4 minute clock

-Conditioning-

C. As many reps as possible in 10 minutes:

10 alternating db snatches 70/50
30' burpee broad jump
30' run back

-Cool down-

10 Scorpions (each side)
25 Banded Good Morning (Fast)
25 Band Pull Aparts (Fast) 

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Thursday 140508

Vise / ViseDowntown

-Warm up-

10 minutes:

25 Jumping Jacks
Row 300m

5 minutes:

2 Rounds:
5 Med Ball Cleans
5 Push Ups
10 Double Unders

-Olympic Lifting-

A. Halting clean deadlift (3 sec at knee) + hang clean from that halt position

-Strength-

B1. Press- 3 @ 70%, 3 @ 80%, 3+ @ 90%
B2. Weighted pull-up 3 x 3 (ascending)

Complete on a 3-4 minute clock

-Conditioning-

C. Three rounds for time of:

30 overhead walking lunges 45/25
400 meter run
3 rope climbs 

-Cool down-

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

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Wednesday 140507

Vise / ViseDowntown

Rest Day/ Open Gym

Come in with a plan. This is optional but recommended...

Front Squat:

60% x 6 (reps) x 2 (sets)
65% x 5
70% x 3

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Tuesday 140506

Vise / ViseDowntown

-Warm-up-

10 minutes:

2 Rounds:
5 Pull Ups
10 Push Ups
15 Air Squats

5 minutes:

2 Rounds:
10 PVC Pass Throughs
10 Swimmers

-Olympic Lifting-

A. 1 push jerk + 2 jerks, 5 sets

-Strength-

B. Power Clean
70% x 3 (reps) x 2 (sets) 
75% x 3 (reps) x 2 (sets)

Complete on a 3-4 minute clock. 

-Conditioning-

C. 10-8-6-4-2 reps for time of:

Handstand Push ups
Front Squat, 155/105
Burpees

-Cool down-

Banded Shoulder Stretches (2 rounds per side)
 -0:30sec Tricep/Arm Across Body 
 -0:30sec Chest/Front Delt/Arm Behind Body

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Monday 140505

 Vise / ViseDowntown

-Warm-up-

10 minutes:

Run 200 meters
Row 200 meters

5 minutes:

Empty bar
10 good mornings
10 back squats
10 overhead squats

-Olympic Lifting-

A. Hang Snatch- 5 x 2

-Strength-

B. Back Squat- 60% x 8, 65% x 6, 
70% x 6 (reps) x 2 (sets)

Complete on a 3-4 minute clock

-Conditioning-

C.  As many reps as possible in 10 minutes:

15 deadlifts 185/125
40 double unders
15 toes to bar

-Cool down-

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

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Saturday 140503

DOWNTOWN LOCATION ONLY!!!

Vise / ViseDowntown

-Warm-up-

10 minutes:

400 meters

5 minutes:

Lateral shufflt
Karaoke
Elbow to instep
Punters stretch/high kicks
5 push-Ups than sprint 50%
3 squat jumps than sprint 75%
3 burpees than sprint 100 %

-Conditioning-

10 rounds:

200 meter run
12 front rack lunges 95/65
20 double unders

-Cool down-

Roller
-Quad (accumulate 1 minute per leg)
-Parnter calf mash(accumulatd 2 minutes per leg)

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Friday 140502

Vise / ViseDowntown

-Warm-up-

10 minutes:

2 rounds:
25 double unders
10 push-ups

5 minutes:

2 rounds:
5 inch worms
10 pvc pass throughs
15 pvc good mornings

-Skill-

A. Strict muscle up (band assisted)

-Strength-

B. Deadlift- (add 5-10 pounds for 1RM)
5 @65%, 5 @ 75%, 5+ @ 85%

Complete on a 3 minute clock

-Conditioning-

C. For time:

30 pull-ups
60 kb swings 2/1.5
1000 meter row

-Cool down-

Roller
-back (accumulate 2 minutes)
-hamstrings (accumulate 1 minute per leg) 

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