Gotta Get Down On Friday


Friday fun fact: the record for most push-ups completed in 24 hours is 46,0001. That’s sustaining about 32 push-ups per minute for TWENTY FOUR HOURS!  See if you can sustain that pace for over two minutes.



Strength in Conditioning

A) Nonstop:
Row 1000m
80 squats
60 sit ups
40 push ups
20 pull ups
rest 5 minutes

B) For time:
Row 500m
40 squats
30 sit ups
20 push ups
10 pull ups

+ roll out






Strength in Conditioning

A1) Bench
A2) Deadlift
A3) Power Clean
Get in small groups and share weights
L- choose weight
F-Approximately: A1 0.5x BW, A2 1.0x bodyweight, A3 .75x BW
S- A1 .75x BW, A2 1.25x BW, A3 1.0x BW
*As little rest as possible

B) With partners:
Accumulate 200 kettlebell swings as fast as possible
*1 person work at a time

Run It




Strength in Conditoning

A) Run 400m + 15 burpees
Rest 3 minutes
Run big lap + 10 burpees
Rest 2 minutes
Run small lap + 5 burpees
Rest 1 minute
(Life- no 400m, do small lap portion 2x before repeating circuit; sub
burpees with no-push-up walk-out if needed)

STRETCH Glutes, hips, hammies, quads, calves remainder of class time



Push Yo Self




Strength in Conditioning

A1) Push press x4-5
A2) Pull up x6
Rest 1-2 minutes
X6 sets

B1) Front Shoulder raise + Lateral shoulder raise
X7 each

B2) 12-15 hammer curls
B3) 5 burpees As Fast As Possible (AFAP)
Rest :30

C) For time:
Row 500m
30 push ups

Motivated Monday





Strength in Conditioning

A) EMOM x10
Power Clean + Front Squat
Build as heavy as possible (L-add weight when possible with good form,
F-add weight every 2 minutes, S- add weight every minute)

B) EMOM x5
2 hang squat cleans
*keep moderate weight, work on speed and pull under bar

C) Row :10 sprint, row :50 easy
:20 sprint :40 easy,
:30 sprint, :30 easy
:40 sprint, :20 easy
:50 sprint, :10 easy
(15 min timer count down)



FREE FITNESS FRIDAY! Natural Grocers at 9:00am. Be there or be square!


Strength in Conditioning

Skill- Power Jerk

A) 3 Strict press + 3 Push Press + 3 power jerks
Rest 2 minutes
X5 sets

B) Row 250m
Bicycle kicks x20/side
Man Maker x10 (L-push up and reach without weight)
Rest 1 minute

Buns Of Steel


Squats not only help to build your leg muscles and glutes, but they also create an anabolic environment, which promotes whole-body muscle building.


Strength in Conditioning

A) Back Squat x6
A2) Box jump x4 (no rebound, but get them done quickly)
A3) Crunches x16
Rest 1-2 minutes
X4 sets

B) :30 MAX EFFORT, :30 rest
Air squat, jump rope, hanging knee tuck/ hanging toes to bar
X5 sets

+ roll out

Sun’s Out, Guns Out




Strength in Conditioning

Skill- kipping pull up
Hollow body hold, superman, small kip on bar, progress to bigger kip,
kip and regrip bar, kip pull up best possible and hold isometric 3
seconds, return from top to string together
*15 min

A) 20 minute AMRAP
Row 300m
12 pull ups
Run small lap
6 hang power cleans (L-barbell, F- 65/95, S-85/135)

Adios, March


SICEST of the Southwest III Competition


Strength in Conditioning

Skill- hang power clean PVC or barbell only for 10 minutes
Teach feet start/land, core upright start/athletic stance catch, transition above knee to hips in pull.

A) Take 15 minutes to build to heavy 3 rep hang power clean

B) 5 rounds for time:
10 hang power cleans + 10 burpees
life- hang clean barbell #45/35
fitness- take 50% of B
sport- take 80% of B

Terrific Tuesday





Strength in Conditioning

A1) Push press x8

A2) KB/DB single arm row on bench x8 each side

A3) barbell ab roll outs x6-8

A4) Mountain climber x50 total (25 each leg)

NO REST except to add load on the bar back to A1 6 rounds total after

prep sets

*Start push press weight where you can go up at least #10 per round

Life- scale all movement and reps depended on movement in warm up

B) 500m row

Rest :90


80% first set, 100% final set. That means first should be slower!!

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