Frightening Friday...

On the eve of Halloween, a very scary workout!!

WARM-UP
10 Deep Squats with a stretch
10 Burpees
10 tee pees

STRENGTH
Bench 10-8-6-4-2-1 reps start at 50% & add weight for each set
Power Shrugs (heavy) 2 x 12
Power High Pulls 2 x 12
Push Jerk or Push Press 4 x 4 @75% of 3-rep max

CORE
PLANKS FOR THE MEMORIES!
10 sec. rest between exercises

60 sec. plank
30 sec. side plank
30 sec. side plank (other side)
30 sec. push up plank
90 sec. plank
45 sec. side plank
45 sec. side plank
45 sec. push up plank
120 sec. plank
60 sec. side plank
60 sec. side plank
60 sec. push up plank

Thursday

WARM-UP--3o second rotation, 2 rounds
barbell warm-up
air squats
push ups

SKILL PRACTICE
With a partner (alternate) using empty bar, weighted bar or PVC:
1) Squat Clean transfer & catch 3 x 10
-start with the bar in the high pull position
-perform transfer--wrists & elbows under--as you drop into front squat position
-rise to standing position
2) Overhead Squat 3 x 10
-maintain proper squat position with bar overhead
-get a feel for your balance as you perform OH squat
-bar should be behind your head throughout movement

STRENGTH
Squats 4 x 5 @80% of 3-rep max
-After each set perform 15 jumping air squats

Hang Squat Cleans 4 x 7 @50-75% of your 3-rep clean max
-after each set perform 15 dumbbell bicep curls

METCON
5-10 minute AMRAP depending on time left in class...

5 tee pees
10 push ups
15 crunches
20 air squats

Wednesday

WARM-UP
2 rounds:
-10 push ups
-10 crunches
-10 air squats

STRENGTH
Incline Bench 4 x 5 @ 50% of bench max (add weight as needed)
Deadlift 3 x 8 add weight as needed
Thrusters 3 x 12 L1=75#, L2=65#, L3=55#, L4=45#
--start at a level & add 10# each set if possible
--use dumbbells if you can't start at 45# bar

CORE
With partner, alternate exercises

15 overhead squats 45#/25# plate
15 weighted cruncehs 45#/25# plate
15 steering wheels 45#/25# plate
15 straight arm plate twists 45#/25#
15 straight arm plate raises 45#/25#

Tuesday

Today is a heavy lift day.

WARM-UP
10 push ups
10 crunches
10 air squats
10 burpees

STRENGTH
-Bench 5 x 7 start at 50% max & move up as needed
-Bent Over Rows 3 x 7
-Squats 5 x 7 start @ 50% max & move up as needed
-Weigthed Lunges 3 x 7 (alternate & use each leg 7 reps)--use bar + needed weight

**make sure you are moving quickly through your groups--rest only during the time your partners are lifting.

If you get done:
-pull ups
-leg curls
-med ball crunches w/partner

CORE
Teacher choice...
-

Monday

Today is an EXPLOSIVE day!!

WARM-UP
barbell warm up
push ups
crunches

STRENGTH
Hang Power Cleans 5 x 4 sets 1,2,3 80% of 3-rep max--set 4 @90%--set 5 @100%
Push Press 5 x 7 @60%, move up as needed

HALL
PLYOS!!
-hurdles
-ladders
-boxes
--alternating lunge jumps
--side hops over box
--front & back hops over box
--depth jumps (step off box & vertical jump)

Thursday

Today one class may be testing while another is doing a workout.

WARM-UP
barbell warm-up
air squats
crunches

STRENGTH
Deadlift 2 x 12
Push Press 5 x 5 start at 50% of 3-rep max & add weight as needed
Power Shrugs 3 x 10
Power High Pulls 3 x 10

CORE
60 sec plank
30 sec side plank
30 sec side plank
90 sec plank
45 sec side plank
45 sec side plank
2 min plank
60 sec side plank
60 sec side plank

Wednesday

Today we'll have a split dual metcon...

After your metcon is done, teachers will review the squat & hang power clean for testing Thursday & Friday (depending on who your teacher is).

WARM-UP
With your teacher at your spot.

WEIGHT ROOM
3 Rounds for time:
-20 reps Thruster L1=75#, L2=65#, L3=45#, L4=15#
-20 Burpees
-20 KB/DB Swings

(review hang power clean & have students practice with bar)

HALL
3 rounds for time:
-Farmer's Walk (end of hall & back) 45#, 25#, 10#
-20 steps overhead lunge 45#, 25#, 10#
-20 push ups
-20 tee pees

(review squat & have students practice air squats)

You'll do both workouts & switch after about 16 minutes. Once you are done with a workout, you're done! Remember, INTENSITY is the key to these metcons.

Tuesday

WARM-UP
Barbell warm-up (focus on clean trnasfer)
Air Squats
Crunches

STRENGTH
-Hang Power Cleans 6 x 3 start at 60% & move up
-Push Jerk 5-5-4-4-3-3 start at 60% & move up to 3-rep max
-Squat Jumps 2 x 12
----after each set, perform 20 air squats
-Pull Ups 3 x 10 or max reps

CORE
5 minute AMRAP
-5 push ups
-10 half jack knifes
-15 crunches

Monday

Remember, this week you'll be tested on squats & cleans using your 3-rep max.

WARM-UP--2 times
-barbell warm-up
-shoulder girdle w/pvc
-push ups

STRENGTH
Bench 5 x 7 start at 60% of max & add weight as necessary
Squats 5 x 3 start at 75% of max & set new 3-rep max
Power Shrugs 3 x 12 using heavy weights
--after each set of shrugs, use dumbbells for 8 reps of bicep curls
Pull Ups (if time) 3 sets of max

CORE 3 rounds
Group Rotation (30 secs each):
-crunches
-plank
-hanging knee raise (from pull up bar, hold knees up for 30 secs)
-seated med ball twists

Friday

Testing will now commence!! We will start testing your technique on the back squat & hang power clean. Testing will continue into next week.

WARM-UP
Barbell warm-up
shoulder girdle w/pvc
air squats

STRENGTH
Squats 4 x 3 (try to get past your 3-rep max)
Hang Power Cleans 4 x 3 (try to get past your 3-rep max)

GROUP ROTATION--60 seconds per station, 30 second rest
-mad man push ups w/DB
-KB/DB swings
-box jumps
-air squats
-push press
-crunches

CORE--30 seconds per exercise, rotate to each exercise twice
-knees to elbows
-plank
-med ball half jack knifes

Thursday

MAX EFFORT DAY!!

WARM-UP
3 person rotation
-barbell warm-up
-shoulder girdle w/pvc
-push ups

STRENGTH
Push Press 5 x 5 @60% max
Incline Bench 3 x 7 @ 50% of bench max
Deadlift 3 x 8
Pull Ups 3 x12 (or max) any style

CORE--3o second rotation x 3
-Knees to elbows or knee raises (hanging from pull up bar)
-Plank
-Medicine ball half jack knifes

Wednesday--PSAT Day

It is a short day, so a short but intense workout.

WARM-UP
10 jumping jacks
10 squats
10 lunges (5 each leg)
10 tuck jumps

STRENGTH
Squats 5-4-3-1-1-1
5 reps @80% mas
4 reps @90% max
3 reps at max
1 rep @ max +10%
1 rep@ max + 15-20%
1 rep @ max + 20-25%

If time is remaining:
2 x max reps pull ups
-try to do a regular pull-up (kipping is OK)

Tuesday

Today is an explosive/tabata day. The lifts will be explosive in nature & we'll add some Tabata fun at the end!

WARM-UP
jump squat stretch
leg swings
10 push ups
10 sit ups
10 squat jumps
10 lunge jumps (switch legs)

STRENGTH
Hang Power Cleans 5 x 7 @ 75% of max
Thrusters 2 x 15
-males L1=95#, L2=75#, L3=55#, L4=45#
-females L1=65#, L2=55#, L3=45#, L4=15#
Sumo Deadlift High Pull 2 x 15 (same weights as Thruster)

TABATA--6 minute Tabata sequence
4 rounds (2 mins) push ups
4 rounds (2 mins) squats
4 rounds (2 mins) burpees

Monday

Today is a MAX EFFORT day. You are pushing your limits & working with you 3-rep max weight & beyond.

WARM-UP
3 rounds:
10 push ups
10 squats

STRENGTH
Bench 5-4-3-2-1 start @60% of 3-rep max
Squats 4 x 5 @75% of 3-rep max, move up as needed
Wide Grip High Pull 4 x 7

MINI METCON--time permitting
5 or 10 minutes (or whatever time is left) AMRAP (as many rounds as possible)
5 push ups
10 sit ups
15 squats

Friday

WARM-UP
barbell warm-up
sit ups
air squats

STRENGTH
Incline bench 3 x 7 @40% of bench max
Push Press 3 x 7 @50% of max

METCON
"The Power of 10x"
2 or 3 rounds for time (depends on time left in class)
10 push ups
10 pull ups (using your style)
10 squats
10 kettlebell/dumbbell swings (20# minimum)
10 sit ups
10 lunge jumps (lunge, jump & switch feet)
10 push press (45#, 15# DB, 10# DB, 15# bar)
10 bench dips
10 tee pees
10 burpees

Have a good weekend!

Thursday

Split Day

WARM-UP
Jog in gym

HALL WORK
3 rounds--
-Farmer's Walk from weight room door to west gym door
-45#, 25#, 10#
-10 burpees
-50 sit ups
-10 tuck jumps

WEIGHT ROOM
Cleans (from floor, catch in front squat) 5 x5 @75%
Jump Squats 2 x 15 (full back squat w/jump)
-Level 1 95#
-Level 2 75#
-Level 3 55#
-Level 4 45#
-Level 5 15#

CORE
2 rounds--
half jack knifes x 15
crunch x 15
bicycle crunch x 15

Wednesday

WARM-UP
3 person warm -up
-barbell warm-up
-overhead squats w/pvc
-push ups

STRENGTH
Bench 5 x 5 reps @ 75% of your max
--when your 5 reps are done, do 10 plyometric push ups
Deadlift 4 x 5 reps
--weight needs to be getting heavier, but maintain lumbar curve!!
Thruster 2 x 15 reps
--This should be difficult to finish
-Level 1 115#
-Level 2 95#
-Level 3 75#
-Level 4 55#
-Level 5 45#

CORE
Side Plank 2 x 45 secs (twice each side)
One Legged Toe Touch (balance on one foot, keeping leg straight bend at waist to touch toe) 2 x 30 secs (twice each side)
Push Up Plank 1 x 90 secs

Tuesday

WARM-UP
2 rounds
-15 jumping jacks
-10 sit ups
-5 push ups

3-REP MAX
Squats 3 x 3
Hang Power Cleans 3 x 3
*set 3-rep max for both lifts & report scores to your teachers

METCON--"5 x 3 = 15"
3 rounds of:
-15 Kettlebell/Dumbbell swings 50#, 35#, 25#, 15#, 10#
-15 push ups
-15 sit ups
-15 squats
-15 bent over rows

CORE x 2
15 tee pees
15 half jackknifes
15 flutter kicks
15 secs plank

Monday

SPLIT

STRENGTH
Bench 3 x 3
Push Jerk 3x3
--You are setting your 3-rep max on these 2 lifts today. Make sure your teacher records your max weights & that you record them also. We will be using the 3-rep max number as a guide in determining the weight you'll lift with in the coming weeks.

When you're done with these 2 lifts...
3 sets of max pull-ups (regular, kipping, modified)

HALL WORK
3 rounds:
-Overhead Walking Lunge 20 steps (10 each leg)--use 45#, 25# or 10# plate
-150 jump ropes
-20 squat jumps (hands behind head--prisoner like!--jump as high as possible each jump)

CORE
New core exercise--HOLLOW ROCKS

Friday--first "split" day

Today, we will have split workouts. One class will do plyometrics & agility work for half the period while the other class is in the weightroom. Halfway through class we will switch.

WARM-UP
Plyo warm-up
In weight room:
--barbell warm-up
--shoulder girdle moves w/PVC
--bent over rows

STRENGTH/METCON
We will complete a triplet of 21-15-9 reps. You start with 21 reps of each movement, then 15 reps, then 9 reps. This is done "for time." Please note our levels of work. Work with weight that is appropriate to you!

For Time: 21-15-9 reps of each...
--Thruster
--Pull Ups, Bar Pull Ups or Bent Over Rows
--Burpees

Level 1 = 95#
Level 2 = 75#
Level 3 = 55#
Level 4 = 45#
Level 5 = 2 x 15# dumbbells

Use the same weight for thrusters & bent over rows.