We’ve got a LOT of exciting stuff to share with you this week. Check our announcements below for all the details.
But First, a couple more stories, because I love them.
Today we have Edison and Kenny!
Edison came in looking to lose a few pounds, but he’s discovered so much more.. Now, at 50, the changes he’s made go way beyond the scale. Soon he stopped worrying about losing the lbs (he’s lost 40+) and focused on how he can live a better life!
Check out his story here –
Kenny is one of those guys you see when you walk in and think “i’ll never look like that, he’s a super hero!”. But he started just like everyone else, looking to lose a few lbs and get fit. He ended up losing 35, and totally transforming his body.
Check out his story here –
Coach “real story” Jay
Announcements
Updates on Trial Classes:
Many thanks for your attendance feedback!! We’re continuing this trial through February with the following adjustments.
Metcon:
6:45am: Monday-Friday. This REPLACES 6:45am class, though the gym will stay open through normal class time (open gym style) if you’d like to complete the regular workout of the day.
6:00pm: Monday, Wednesday, and Friday ONLY. This is a great option for those of you attending Barbell Club on Wednesdays (see below)
Hale Barbell:
NEW class time: Wednesdays 6:30-8:00pm
Continues: Sundays 8:00-9:30am
Hale Mobility:
Continues: Sundays 9:30-11:00am
The next 4 weeks will focus on your hips and lower back. If you’ve had knee, ankle, hip, or back pain, this class is for you!
Holiday Schedule: Monday, February 17th
8am and 9am classes only.
Workouts for the Week
Monday:
A. Kipping Practice:
3 Rounds for quality:
3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar
This is practice–feel smooth, feel the changing rhythm of the swing, and ACTUALLY go for that toes to bar, even if you’re not quite there on the second rep.
Kip swings are based on a “beat swing” in gymnastics–this means you should be able to measure the same BEAT across multiple reps. Your swing on any of these movements should be same, same, same. Boring is good.
B. Tabata Party
8 Rounds, :20 ON / :10 OFF
Russian KB Swing (53/35)
— 1 MIN REST —
8 Rounds, :20 on/:10 off:
Air squats
— 1 MIN REST —
8 rounds, :20 on/:10 off
Toes to Bar or Reverse Crunch
— 1 MIN REST —
8 rounds, :20 on/:10 off:
Slam Ball (20/10)
(Score is Each Round for Reps)
Scale: 35/26
Woo! Intensity!
Stamina will be the challenge here–with grip, with lungs, etc.
Try for a consistent and smooth pace at the beginning (think 85% to start)–because you don’t get much rest, these movements will catch up with you quickly. Hold on to your butts! You’ll have to dig deep to hit that same number of reps for rounds 5-8.
Choose a weight that you don’t have to put down for the 20s interval (slam ball and KB swing, specifically). GO!
Metcon:
EVERY 5:00 FOR 3 SETS
200m Run
20 Ring Rows
20/15 Cal Row
20 Alt. Plank Shoulder Taps
10 Push-Ups
-Rest remainder of the Time-
Plank taps are a great test for your core & single arm stability! Can you make it through all 3 rounds and still have some rest time?! Push the pace!
Tuesday:
4 Rounds for time:
75 Double Unders
500/450 m Row
25 Hand Release Push-ups
( 20:00 min time cap)
Scale: Single unders/ double attempts
SIMPLE. SPICY. TRIPLET.
This should be just enough of each movement to do in 1-2 sets (dubs + push ups, included). The time cap is aggressive today, so keep tabs on your transition times and row (base your pace off of your 500m time and STICK TO IT! Perhaps 2:00 or less)
Metcon:
Every minute on the minute for 15 minutes
MIN 1 – 15/12 Cal. Bike
MIN 2 – 7 x Lunge-Lunge-Squat w/1 dumbbell
MIN 3 – 9 Box Jumps**
*1 REP = Right Side Lunge + Left Side Lunge + Squat
**Every round, increase box jump height & decrease number of reps by 1
Score = weight used for DB
Work on getting comfortable with the box jump–you may jump to plates & add height each round or just progressively go taller. Your legs will suffer a bit on the bike & lunges, so stay focused and have fun!
Wednesday:
A. “Your new BFF”
1 Snatch complex:
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat
(15 mins)
* build to a heavy weight for the complex today*
Working on the “hard” skills often brings the most impactful results. This truly is an investment.
Stick with a PVC or empty barbell if needed–squat to a box… anything goes.
You’ll work footwork on the snatch and just try to feel better about the overhead squat by the end. You should start to feel more mobile and confident by the end!
B. “Smooth Move”
Every minute on the minute for 4 minutes:
5 Burpees
With the remaining time of the min Max Reps of Squat Snatch (95/65)
-Rest 2:00-
Every minute on the minute for 4 minutes:
5 Burpees
With the remaining time of the min Max Reps of Squat Snatch (95/65)
(Score is Reps)
Scale: 65/45
at 0:00: 5 burpees + as many squat snatch as possible until :59
at 1:00: 5 burpees + as many squat snatch as possible until 1:59
at 2:00: 5 burpees + as many squat snatch as possible until 2:59
at 3:00: 5 burpees + as many squat snatch as possible until 4:00
Rest 2:00, then repeat!
This one is a test of grip and position. (Oh, stance and footwork matter, too!).
The smoother you move, the better you’ll do in rounds 2, 3, 4, and beyond. SLOP WILL DO YOU NO FAVORS!
I’d focus on a good set up each time–you may have a few touch and go sets, but that won’t last long. Feel what a good set up feels like under a little fatigue, and your lifting will improve in the long run. If you muscle this bar up or get out of position, these reps will get raggedy FAST, and your grip will blow up.
Good, aggressive goal would be 8-10 snatches per round.
Metcon:
As many Rounds & Reps as Possible in 6 minutes:
6/6 KB Strict Press*
6 KB Sumo Deadlift High Pulls
-Rest 2:00-
As many Rounds & Reps as Possible in 6 minutes:
8/6 Cal. Row
6 Burpees
*Hold two DBs or KBs in front rack position and
press one overhead for 6 repetitions, then switch
arms.
(Score is Rounds + Reps)
Finisher: 2-3 Rounds (no score)
10 Hollow Rocks
10 Superman Rocks
5/5 Single Leg Romanian DL
(No Measure)
First couplet focuses on single arm pressing–how’s your left versus right?! Train them both!
For the second part–go hard and let it burn. See if you can finish each round in :45s to a minute!
Barbell Club: 6:30pm: TBD
Thursday
A. “Put a Ring on it”
As many rounds and reps as possible in 18 minutes:
6 Ring Muscle-Ups
18 DB Hang Power Cleans (50/35)
36 Forward Lunges
Scale: Strict Pull-ups/ Banded strict pull-ups
DB (30/20)
This one will be a bit grippy! Choose a tough, but fun gymnastics skill here–you should be able to hit the reps in 1-2 sets to start (scale back the # to 2-3 if you’re doing them 1 at a time). 18 minutes is a long time–don’t go out too hot. Try to maintain big sets and a steady pace.
Metcon:
3 ROUNDS FOR TIME
400m Run
30 DB Hang Power Cleans
50m DB Farmer Carry
30 Air Squats
-15:00 Hard Cap
Grip city! Aim to move quickly on the power cleans and farmer’s carry to hold on as long as possible. Breathe and minimize rest/transition time between squats and the run. It’ll burn!
Friday
A. In 12 mins …
8:00 – Practice Kipping HSPU
4:00 – Practice Tempo DL Drill w/ Empty Barbell
PLAY TIME!
Use this time to practice progression/scaling on kipping handstand push up. If that means headstand practice, do it! When you need a break to be right side up, hit some deadlifts.
That said… these two movements combined will REALLY test your core strength. Pay attention in this warm up so you can adjust later if you feel yourself getting sloppy.
B. For time:
21-15-9 reps
• Deadlift 225/155#
• Handstand push ups
(12:00 Time Cap)
Scale:
Deadlifts (155/105)
Hand Release Push-Ups
This should be a fast workout.
That means if you have to think twice, scale back and push intensity:
-You don’t have big sets of HSPU, give yourself a time limit or cut the reps back to half or less
(12-9-6 or similar)
-This deadlift weight should be only about 50-60% of your max. If you can’t foresee doing this weight for 15+ reps, it’s too heavy
Priority to have a manageable scaling option but go FASTER. Discomfort should be in the pace, not necessarily in the weight or skill, at least to start.
Metcon:
AMRAP x 5 MINUTES
5 Plate Ground to Overhead
6 Overhead Plate Lunges
7 Bent Over Plate Rows
8 Sit-Ups
-Rest 2:00-
REPEAT!
(Score is Rounds + Reps)
Finisher
2-3 SETS
20 SLOW Calf Raises from a plate (:03 Pause at bottom)*
20 Alt. V-Ups
20 SLOW Arm Haulers
Abs + good work for your ankle range of motion! Do it!
Lots of reps today! Move quickly through each round–it should feel fun to transition to the next movement each time and let something ELSE burn. Pay special attention to your lockout position overhead. Arms straight, ribs down!
Saturday
Saturday AM Throwdown
In Pairs:
30 minutes, every minute on the minute:
Min 1: Wall Balls (20/14)
Min 2: Toes to bar
Min 3: Box Jumps (24/20)
Min 4: Push Press (75/55)
Min 5: Cal Row
Min 6: REST
* Partners switch every 30 seconds*
Score= Total reps
This is basically Fight Gone Bad in intervals 🙂 FUN! Go hard and transition smoothly.
8am & 9am Classes:
For Time:
200m RUN
———then————
6 ROUNDS:
5 Box Jumps (24/20)
3 Pull-up + Toes to bar
1 DB Curtis P (35/25)
———then————
200m run
———then————
6 ROUNDS:
5 Box Jumps (24/20)
3 Pull-up + Toes to bar
1 DB Curtis P (35/25)
———then————
200m run
1 Curtis P = 1 Power Clean + 1 Lunge Right leg + 1 Lunge Left leg + 1 Push Press
* 3x 200m total*
Scale: (30/20)
Run + gymnastics sandwich with just a hint of weightlifting.
Work on the *complex* of:
pull up–toes to bar–pull up–toes to bar–pull up–toes to bar
This builds off of the skill work earlier this week. If no pull ups, sub straight leg plus bent leg raises–anything that challenges the rhythm of your kip but lets you link.
Stop re-reading this workout. We’ll explain it in class 🙂