Week of 8/24 – 8/30

Brian during last weeks burner. Consistency & effort are the name of his game and it shows.


Monday 8/24

Performance
Spend 10 mins working up to a 5RM Deadlift
Spend 10 Mins Working up to a 10RM Bench Press

Fitness
Every Even Min for 20 Mins

  • Max Deadlift @ BW
  • Max Rep Ring Dips > Ring Push-ups > Standard Push-ups off Bar

*Alternate exercises every even min.

then

AMRAP 10 Mins
10 Wallball 20/14# 10/9ft
10 Box Jumps or 20 Dynamic Step-ups 24/20#
10 Russian Swings or Snatches 53/35#

Notes: Mod the second part if needed to maintain higher intensity movement.

Recovery/ Extra: 30-60+ Min Walk, Hike, Trail Run, Row, Swim, Paddle or Bike under 70% max heart rate


Tuesday 8/25

Performance

For Completion With a Partner

Pacer: Run the Hill Loop or 1000m Row
Partner: Max Lengths Sandbag Drag
Switch & Repeat

Pacer: Run the Flat Loop or 600m Row
Partner: Max Lengths Heavy Gimme Gimme
Switch & Repeat

Pacer: 400m Run or 400m Row
Partner: Max Ground to OH Sandbag
Switch & Repeat

Pacer: Run the Flat Loop or 600m Row
Partner: Max Lengths Sandbag Drag
Switch & Repeat

Pacer: Run the Hill Loop or 1000m Row
Partner: Max Lengths Heavy Gimme Gimme
Switch & Repeat

Fitness Use the distance of  Flat loop > 400 > 200 > 400 > Flat loop

Notes: Stamina/Grind Day. Please use 1 sandbag for everything.  Optional fitness cut off at 30 mins & absolute cut off at 40 mins.

Recovery/ Extra: Yoga or rock/trail run in the PM with Coach Jon. Meet at CFCA 6:30pm.


Wednesday 8/26

Performance & Fitness

“Hang On” Row or Ski

Notes: With a continuously running clock, each player starts the first minute with an ALL OUT 20 second effort to establish starting # of Calories and rests the remaining 40 seconds of that minute.  All odd minutes are rest. The next even min they have to add 1 more calorie (no more than 1) to the starting number and repeat that on the even minutes until they cannot get the required cals in 60 seconds. When you fail to get the cals…your workout is over. Your score is the highest # of Cals you completed in 60 seconds.  Initially you will have plenty of rest and social time…but as the Cals and your efforts increase the rest decreases….hence “Hang On”. Don’t dog the 20 second all out as it will only prolong your workout and likely give you a worse score. Good Luck

Recovery/ Extra: 30-60+ Min Walk, Hike, Trail Run, Row, Swim, Paddle or Bike under 70% max heart rate


Thursday 8/27

Performance & Fitness

Teams of 3 -1 Sled Drags, 1 DU’s or NPU Burpee, 1 Rests

8 Rounds (Per Player) or 25 mins (whichever comes first)
Pacer: 1 Loop Sled Drag (@ BW)
P2: Max Rep Double Unders or NPU Burpees
P3: Rest

Notes:  Push hard during the back to back efforts than recover as best you can during the rest period. If the numbers don’t work out a team of 4 can do 6 rounds per player with an added station of a sandbag or ring plank hold.

Recovery/ Extra: 30-60+ Min Walk, Hike, Trail Run, Row, Swim, Paddle or Bike under 70% max heart rate

Sport Night: This week we’re going to play Ultimate on the beach or Kickball so check the FB group to cast your vote & see the final call! If weather is bad we will likely play some dodgeball in the gym.


Friday 8/28

Performance

12 mins to 5 Rep Max Push Press

Fitness
Every 3 Mins for 12 Mins
1 Set of Max Reps KB Seesaw Press

then

“Helen”
3 Rounds for Time:
400m Run
21 KB Swings 53/35# (American Swings)
12 Pullups (kipping)

MOD Jumping Pull-ups

then

Core Circuit
4 Rounds NFT
5-10 GHD Situps or 10-20 Standard Sit-ups
30-60 Second Ring Plank

Notes:  Looks like a fun day..get in here.

Recovery/ Extra: 30-60+ Min Walk, Hike, Trail Run, Row, Swim, Paddle or Bike under 70% max heart rate


Saturday 8/29

Coaches Choice!


Sunday 8/30

Endurance Day… Outside the gym Go long 60-90+ minutes doing an activity you enjoy…Hike, bike, jog, paddle, swim, row dories, whatever. The mode does not matter. Keep the pace casual and conversational

Weather Pending on Sunday we’ll hold Open Gym. Great time to work on skills you have an interest in but don’t feel like you have the chance to work on during class time… if the weather is good though, we’re heading outside ourselves to enjoy it so no open gym! Stay tuned to the FB group or shoot us an email if you’re not on there.

Nutrition Preparation  Track your food for the week and then come talk to us about how to tweak this to help support your goals.

Mental Restoration  Cultivate harmony within yourself.

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