Sun’s Out, Guns Out

 

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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

 

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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

X2

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

WORK IT!

 

 

 

 

Strength in Conditioning

A) 5 minutes to build to 5-rep seated dumbbell strict press

B) 24 minute EMOM
1- Sprint 100m (Life- mountain climbers as fast as possible for 20 seconds)
2- pick # 5-10 burpees
3- Air squat x15-20 (Life-10)

Terrific Tuesday

 

 

 

 

Strength in Conditioning

A1) Deadlift x6 (reset each rep for perfect pulls)

A2) Box jump x6 (Life-step up x6, Fitness- Practice jump off, Sport- rebound)

A3) Push up x6 (Fitness & Sport: weighted plate on back)
Rest 2 minutes
X5
*Increase weights and height

B) For time:
Row 300m
Jump rope 300
30 crunches
Rest 1 minute
Row 600m
Jump rope 200
30 laying straight leg lifts
Rest 1 minute
Row 900m
Jump rope 100
30 bicycle kicks

No Monday Blues Today

 

 

 

 

Strength in Conditioning

A1) Back Squat x10, 8, 6, 4, 2

A2) Chin up x10, 8, 6, 4, 2
Rest 1-2 minutes between sets

B1) Romanian deadlift (just to below knee) x5 (about 50% of A1)

B2) Strict dumbbell shoulder press x5
Rest 1 minute; x4

C) Row 1 minute for max distance
Rest 2 minutes

X4

Good Friday

 

Lil Beasts

 

Reminder: Come join us at SICFIT Scottsdale tomorrow at 11am for an Easter egg hunt!  Not your average Easter egg hunt; each egg has a challenge, activity or prize inside. Friends and family welcome! Level 1 testing at noon. Join us at 1:00 for the spring training game, also!

 

Strength in Conditioning

A1) push press *off racks x8-10, x5-8, x8-10, x5-8

A2) Pendlay rows *bent over barbell row x8

A3) Single arm waiters walk with slam ball down and back each arm *if you drop the ball perform 10 ball slams

B) 3 rounds for time:
300 run or row + 30 burpees + 30 air squats 3x rounds for time
Life- small lap or 150 row + 5 & 15 3x rounds not for time

Don’t Stop Now!

 

Clear your calendars this Saturday, the 26th! Along with the normal Saturday scheduled classes, Level 1 testing will take place at noon. But the fun doesn’t end there… Join us at 1:00 for a spring training game! Can you think of anything better than some fun in the sun, baseball, your friends at SICFIT Scottsdale, and fitness? Me neither.

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Strength in Conditioning

A1) 5x Turkish get ups/arm

A2) 10x goblet squats

A3) 20x kettle bell swings
Rest :60
X3

B) EMOM x15
1- Ball slam x8-10
2- wall ball x10-12
3-burpees x5-8
(SPORT do Burpee pull ups)

+ roll out and stretch

Better, Faster, Stronger

 

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Strength in Conditioning

Skill
A) Rope climb practice (everybody does minimum 5 climbs/attempts)
Life- 10 climbs from laying to standing

B1) Strict supinated pull up x5

B2) Z-press x15 (light dumbbells)

B3) Row :30 all out
X4 rounds
No prescribed rest, not for time, get through it quickly with best quality
of movement possible

C) For time:
30-20-10 of
Calorie row
Push ups
Sit ups

+ roll out back and shoulders

(not so) Terrible Tuesday

 

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Strength in Conditioning

A) Power clean + front squat + Push Press x3+3+3
Rest 1-2 minutes, build weight
X5 sets

B) 3 Rounds For Times:
50 jump ropes (sport-DU)
5 squat clean and jerks (Life-barbell, Fitness- 85/135, Sport-105/155)
15 pull ups
5 squat clean and jerks
50 jump ropes
rest 3 minutes

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