PROJECT OPEN DAY 110: Saturday, December 19, 2015

(A) Muscle Mash (5 min)

(B) Mobility + Back Squats ... in 8 sets, work up to 1x5 @ 80% of 1RM (15 min)

(C) Back Squat 4x12 @ 60-65% of 1RM (15 min)

(D) Press ... work up to 1x5 @ 80% of 1RM (10 min)

(E) Press 4x12 @ 60-65% of 1RM (15 min)

Each set followed by

  • 5-10 Ring Rows
  • 5-10 Snatch Grip Press, weighted

(F) Deadlift ... work up to 3x80% of 1RM (15-20 min)

(G) Touch-n-Go Deadlifts 4x12 @ 50-55% of 1RM (15 min)

Optional Cooldown:

  • 1-2K Row
  • Mobility + Catcows

2-A-Day

  • Mobility Cycle + Band Pull Aparts (1st 4), Muscle Up Practice (Next 4)
  • 1K Warm Up Row
  • 5 Rounds for Time
    • 30 Double Unders
    • 20 Kettlebell Snatches (10 left, 10 right)
    • 10 Cal Row
  • 1K Cool Down Row
  • Mobility Cycle
  • 30 Minutes of Muscle Mashing/Rolling Out/Mobility

3 HOUR MAYHEM: Saturday, November 21, 2015

3 HOUR CLASS TODAY! Starts at 9:15 p.m. and goes til 12:15 p.m.
Stay for as long as you can or stay for the whole thing!

(A) Muscle Mash

(B) Mobility + Band Pull Aparts (1st 4)/Ring Rows (Next 4)

(C) Bar and Ring Muscle Up Progressions

(D) Handstand Push Up Practice and Progressions

(E) Review Workout 1 (F)

  • Ab Mat Sit Up -> V-Up -> Toes to Bar
  • Plank -> Push Up
  • Air Squat

(F) Workout 1

8 Minute AMRAP

4 Toes to Bar
8 Push Ups
12 Air Squats

(G) Rest 2 Minutes + 800m Jog

(H) Review Workout 2

  • Air Squat -> Wall Ball
  • Hollow Body -> Hollow Rock
  • Russian Kettlebell Swing

(I) Workout 2

10 Min AMRAP

  • 7 Wall Balls 20/14 to 10' (all)
  • 8 Hollow Bodies
  • 9 Russian KB Swings HEAVY

(J) Rest 3 Minutes + 400m Jog + 20 Easy Air Squats

(K) Review Workout 3 (L) and/or set up equipment

  • Back Squat

(L) Back Squat 5x15 @ 50-55% of 1RM, rest as needed

 

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THREE HOUR MAYHEM IV: Saturday, August 22, 2015

TODAY: Class starts at 9 a.m. and ends at 12 p.m.

One class and one class only. 3 HOURS, BABY! Can't stay for the whole thing. Stay for as long as you can BUT YOU MUST START AT 9 A.M. You may not crash the class if unreasonably late.

Minute-by-Minute Breakdown

0-15 Muscle Mash + Trainer Led Mobility

15-25 Equipment Set Up: Sumo Deadlift and Battle Ropes (inside shed, on shelves)

+ Novice Athletes' Sumo Deadlift Tutorial

25-60 SUMO DEADLIFT

5-5-5-5-5-5 + 6 second count on the negative for each rep (to be counted by partner or trainer when available)
each set followed by
30 Alternating Waves on Battle Ropes (one arm is moving the rope up, the other down)

60-65 800m Jog ...  Novice Athletes' Strict Press Tutorial

65-75 Equipment Set Up: Strict Press and Rowers

75-110 DEAD STOP STRICT PRESS (1-2 second pause at the completion of every repetition)

5-5-5-5-5-5
each set followed by
15 Pulls on Erg for Max Distance

110-115 800m Jog ... Novice Athletes' Back Squat Tutorial

115-120 Equipment Set Up: Back Squat and Barbell Rows

120-160 BACK SQUAT

5-5-5-5-5-5
each set followed by
10 Bent Over Barbell Rows + 6 second count on the negative for each rep (to be counted by partner or trainer when available)

160-168 EMOM AMRAP (8 Minutes)

Minute 1:  Diamond Push Ups
Minute 2: Air Squats
Minute 3: Burpees
Minute 4: Hollow Rocks
Minute 5: Push Ups
Minute 6: AB Mat Sit Ups
Minute 7: Squat Hold
Minute 8: Plank Hold

168-180 Trainer Led Cooldown

Photo: Rafael Vega

Photo: Rafael Vega

PROJECT BREAKDOWN DAY 139: Saturday, August 15, 2015

(A) Muscle Mash + Trainer's Choice Mobility

(B) Movement Review for Chipper

(D) Chipper for Time (30 Minute Time Limit)

80 (40 Push Ups + 40 Burpees)
60 (30 Wall Balls + 30 Air Squats)
40 (20 American Swings + 20 Russian Swings) 24kg/16kg
20 (10 KB Thrusters Right + 10 KB Thrusters Left) 24kg/16kg
10 (5 Strict L Pull Ups  + 5 Strict L Chin Ups) ... (Sub 5 Kipping Pull Ups + 5 Ring Rows)
100 (50 Double Unders + 50 Single Unders) ... (Sub 150 Single Unders)

(E) Weightlifting or Powerlifting

Backsquat 6x4 @ 80% of 1RM

Weightlifting: each set followed by

  • 2 Sled Push Down and Up Ramp
  • 5 Diamond Push Ups
  • 5 Ring Dips.

Powerlifting: each set followed by

  • 5 Jump Squats for Height
  • 5 Ring Dips
  • 5 Diamond Push Ups if skipped Friday's workout
Butt selfie?  

Butt selfie? 

PROJECT BREAKDOWN DAY 79: Tuesday, June 16, 2015

(A) Soft Tissue

(B) GymNASTY Mobility

(C) Core 1:

  • 30s Plank Hold
  • 30s (5 Med Ball Wall Pass, 10 Lateral Med Ball Wall Pass)
  • 30s Side Plank
  • 30s (5 MBWP, 10 LMBWP)
  • 30s Side Plank
  • 30s (5 MBWP, 10 LMWP)
  • 20 Russian Plate Sit Ups
  • 20 Wall Balls

(D) Thruster Demo and Warm-Up

(E) For Time: 30 Thrusters 120/85 (7 min Time Limit)

(F) Front Squats 5x4 @ 85% of 1RM, each set followed by

  • x6 Strict Pull Ups OR x3 Ring/Bar Muscle Ups
  • x10 Palms Out Barbell Rows (weighted but with speed emphasis)

Time Permitting or After Class:

(G) 4 Sets of Max Bottoms Up KB Press (Max Out on NonDom arm, Match reps on Dom arm)

(H) Cool Down Jog (800m-1 mile)

Coach Cris. Wallballs with the Hardy Boys. Photo: Rafael Vega