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Strength & Conditioning 6.18.18 – 6.22.18

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Monday 6.18.18

Base
Back Squat
3×5, Add 5 pounds to your last Back Squat workout.

Press
3×5, Add 2.5 pounds to your last Press workout.

Intermediate
Bulgarian Split Squats
5. 5. 5. 5. 5, build up to a heavy 5RM for the day

Neutral Grip Dumbbell Bench
10. 10. 10. 10, build to a heavy 10, you have 4 sets to get there.

Conditioning
Russian Kettlebell Swings – 150
Every time you break perform 5 Side Pillar Hip Tap to Hip Reach on each side

Tuesday 6.19.18

Base
Deadlift
1×5, Add 10 pounds to your last Deadlift workout.

Pull Ups
3x Max Reps

Intermediate
RDL to Shrug
8. 8. 8. 8. 8, build to a heavy 8, you have 5 sets to get there.

Conditioning
Assault Bike – 100 cals for time

Thursday 6.21.18


Base
Back Squat
3×5, Add 5 pounds to your last Squat workout.

Bench Press
3×5, Add 2.5 pounds to your last Bench Press workout.

Intermediate
3 Sets
Close Grip Bench Press – Max @65% of 1RM
Press – Max @65% of 1RM

Conditioning
Ball Slams – 150
Step Ups w/ Slam Ball – 60 (total)
Break up any order, rep, and round scheme you would like. Just get the work done.

Friday 6.22.18


Base
Power Clean
5×3 (add 2.5 lbs to last workout)

Chin Up
3x Max Reps

Intermediate
Barbell Complex
(1) Deadlift + (1) Hang Power Clean + (1) Front Squat + (1) Shoulder to Overhead + (1) Back Squat + (1) Rack to Overhead
Work to your heaviest weight of the complex. You cannot come disconnected from the bar.

Conditioning
5 Rounds
Forward Sled Drag – 30 yards
Reverse Sled Drag – 30 yards

Finisher
Banded Tricep Extensions – 100

Strength & Conditioning 6.11.18 – 6.15.18

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Monday 6.11.18

Part A
2 Sets
5 Hang Power Snatches + 5 Overhead Squat + 5 Snatch Grip Push Presses 

Part B
4 Sets
Hang Power Snatches – 5
Box Jumps – 5
Rest 2 minutes between sets

Part C
5 Sets
Leg Cradle Lunge with Lateral Flex/Ext – 20 yards
Ring Rows – 10

Tuesday 6.12.18

PA Metabolic Circuit (Light) 
Back Squat – 3x 10
Bench Press – 3x 10
Pull Ups – 3x 10
Full Glute Ham Raises – 3x 10
Press – 3x 10
Chin Ups – 3x 10
Front Squat – 3x 10
Parallel Bar Dips – 3x 10
Barbell Bicep Curls – 3x 10

This is our last week on the PAMC. Like we’ve been doing I want to hit this as a light day. I don’t want you to crush yourself today. I want you to be ready to attack Friday. You will have 20 seconds to complete the 10 reps and then 60 seconds to rest, for a total of 80 seconds per set. You will complete all sets at each movement before moving onto the next movement.

Thursday 6.14.18


Part A
4 Sets
Mr. Hammy – 4
Consecutive Boax Jumps – 3

Part B
Every 30 seconds for 20 Rounds
Deficit Deadlift – 1 @ 80% of last weeks 5RM

Part C
8 Minute AMRAP
Barbell Row – 10
Russian Twist – 20

Friday 6.15.18

PA Metabolic Circuit (Heavy) 
Back Squat – 3x 10
Bench Press – 3x 10
Pull Ups – 3x 10
Full Glute Ham Raises – 3x 10
Press – 3x 10
Chin Ups – 3x 10
Front Squat – 3x 10
Parallel Bar Dips – 3x 10
Barbell Bicep Curls – 3x 10

Today is our final day on PAMC. Time to burn the ships and get after it. Don’t worry about the 80 seconds on these, just make sure you are getting at least 60 seconds between sets. 

Strength & Conditioning 6.04.18 – 6.08.18

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Monday 6.04.18

Part A
4 Sets
MR Hammy – 3. 3. 3. 3.
Broad Jumps – 3. 3. 3. 3.

Part B
Deficit Deadlift – 3. 3. 3. 3. 3, build each set, but I want to avoid any grinding of reps

Part C
Single Arm Dumbbell Row – 3x MAX Effort

Tuesday 6.05.18

PA Metabolic Circuit (Light) 
Back Squat – 3x 10
Bench Press – 3x 10
Pull Ups – 3x 10
Full Glute Ham Raises – 3x 10
Press – 3x 10
Chin Ups – 3x 10
Front Squat – 3x 10
Parallel Bar Dips – 3x 10
Barbell Bicep Curls – 3x 10

I would suggest taking 10-15% off from Friday depending on the lift. Just remember that we are progressing this. You will have 20 seconds to complete the 10 reps and then 60 seconds to rest, for a total of 80 seconds per set. You will complete all sets at each movement before moving onto the next movement.

Thursday 6.07.18


Part A
Power Clean Warm Up (2 rounds) – 5 Deadlifts + 5 RDLs + 5 Hang Muscle Cleans + 5 Push Press + 5 Back Squats + 5 Good Mornings

Part B
Clean Pulls – 3. 3. 3. 3. 3. I want you to do your first set at 105% of your 1RM. Continue to add weight each set, provide the bar is moving quickly

Part C
Ring Rows – 4x MAX Effort

Friday 6.08.18

PA Metabolic Circuit (Heavy) 
Back Squat – 3x 10
Bench Press – 3x 10
Pull Ups – 3x 10
Full Glute Ham Raises – 3x 10
Press – 3x 10
Chin Ups – 3x 10
Front Squat – 3x 10
Parallel Bar Dips – 3x 10
Barbell Bicep Curls – 3x 10

For the heavy days , I want 10 reps, then 60 seconds rest between each set.  I want this heavy, so it might take you 30-40 second to bang out 10 reps. Don’t worry about the 80 seconds on these, just make sure you are getting at least 60 seconds between sets. 

Strength & Conditioning 5.28.18 – 6.01.18

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Monday 5.28.18

Open Gym Hours 
9:00am – 12:00pm

Part A
BOX JUMPS – 2. 2. 2. 2. 2,  find a height and weight that you can land in a good position

Part B
Prep – 5 Hang Power Snatches + 5 Overhead Squats + 5 Snatch Push Press; do this for a total of 3 Rounds

Part C
Power Snatch – 2RM, 1×2 @90%, 1×2 @85%

Part D
Snatch Pull: 1×3 @ 100% of 2RM, 1×5 @ 105% of 2RM, 1×5 @ 110% of 2RM

Tuesday 5.29.18

PA Metabolic Circuit (Light) 
Back Squat – 3x 10
Bench Press – 3x 10
Pull Ups – 3x 10
Full Glute Ham Raises – 3x 10
Press – 3x 10
Chin Ups – 3x 10
Front Squat – 3x 10
Parallel Bar Dips – 3x 10
Barbell Bicep Curls – 3x 10

I would suggest taking 10-15% off from Friday depending on the lift. Just remember that we are progressing this. You will have 20 seconds to complete the 10 reps and then 60 seconds to rest, for a total of 80 seconds per set. You will complete all sets at each movement before moving onto the next movement.

Thursday 5.31.18


Part A
4 Rounds
MR. Hammy – 4
Broad Jumps – 3

Part B
Power Clean Warm Up (2 rounds) – 5 Deadlifts + 5 RDLs + 5 Hang Muscle Cleans + 5 Push Press + 5 Back Squats + 5 Good Mornings

Part C
Hang Power Clean – 2. 2. 2. 2. 2

Part D
3″ Deficit Deadlifts – Speed 5RM, work up to weight where the bar is moving at a good pace. No grinding reps

Part E
Single Arm Dumbbell Row – 3x MAX, reps should fall between 8-12

Friday 6.01.18

PA Metabolic Circuit (Heavy) 
Back Squat – 3x 10
Bench Press – 3x 10
Pull Ups – 3x 10
Full Glute Ham Raises – 3x 10
Press – 3x 10
Chin Ups – 3x 10
Front Squat – 3x 10
Parallel Bar Dips – 3x 10
Barbell Bicep Curls – 3x 10

For the heavy days , I want 10 reps, then 60 seconds rest between each set.  I want this heavy, so it might take you 30-40 second to bang out 10 reps. Don’t worry about the 80 seconds on these, just make sure you are getting at least 60 seconds between sets. 

Strength & Conditioning 5.21.18 – 5.25.18

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Monday 5.14.18

Part A
Dumbbell Box Jumps – 3. 3. 3. 3, find a height and weight that you can land in a good position

Part B
Prep – 5 Hang Power Snatches + 5 Overhead Squats + 5 Snatch Push Press; do this for a total of 3 Rounds

Part C
Hang Power Snatch – 3. 3. 3. 3, build to a heavy 3 for the day

Part D
Snatch Pull: 1×5 @ 100% of 3RM, 1×5 @ 105% of 3RM, 1×5 @ 110% of 3RM

Tuesday 5.15.18

PA Metabolic Circuit
Back Squat – 3x 10
Bench Press – 3x 10
Pull Ups – 3x 10
Full Glute Ham Raises – 3x 10
Press – 3x 10
Chin Ups – 3x 10
Front Squat – 3x 10
Parallel Bar Dips – 3x 10
Barbell Bicep Curls – 3x 10

We are throwing in an extra set for all of our lifts. I would suggest taking 5-10lbs depending on the lift. Just remember that we are progressing this. You will have 20 seconds to complete the 10 reps and then 60 seconds to rest, for a total of 80 seconds per set. You will complete all sets at each movement before moving onto the next movement.

Thursday 5.17.18


Part A
4 Rounds
MR. Hammy – 4
Broad Jumps – 3

Part B
Power Clean Warm Up (2 rounds) – 5 Deadlifts + 5 RDLs + 5 Hang Muscle Cleans + 5 Push Press + 5 Back Squats + 5 Good Mornings

Part C
Hang Power Clean – 3RM, 1×3 @ 95% of 3 RM, 1×3 @ 90% of 3 RM

Part D
Starr Shrugs – 3x 15-20 reps. I would suggest starting around your 3RM weight give our take a few pounds

Part E
Ring Rows – 3x MAX

Friday 5.18.18

PA Metabolic Circuit
Back Squat – 3x 10
Bench Press – 3x 10
Pull Ups – 3x 10
Full Glute Ham Raises – 3x 10
Press – 3x 10
Chin Ups – 3x 10
Front Squat – 3x 10
Parallel Bar Dips – 3x 10
Barbell Bicep Curls – 3x 10

Today We are going to add weight to all of your lifts. I would suggest 2.5-10lbs depending on the lift. As we continue to progress adding weight the 20 seconds work interval becomes a bit unrealistic. Today I want you to focus on executing your sets. If it takes you 25-30 seconds thats fine. Just give yourself 60 seconds of rest.

Strength & Conditioning 5.14.18 – 5.18.18

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Monday 5.14.18

Part A
Box Jumps – 5. 5. 5. 5, build to 5RM where you can land hips above parallel

Part B
Burgener Warm Up x2

Part C
Hang Power Snatch – 5. 5. 5. 5

Part D
Snatch Complex: 3 Snatch Pulls + 3 Power Snatches + 3 Snatch Push Presses

Tuesday 5.15.18

PA Metabolic Circuit
Back Squat – 2x 10
Bench Press – 2x 10
Pull Ups – 2x 10
Full Glute Ham Raises – 2x 10
Press – 2x 10
Chin Ups – 2x 10
Front Squat – 2x 10
Parallel Bar Dips – 2x 10
Barbell Bicep Curls – 2x 10

We are going to continue to add weight to all of your lifts. I would suggest 2.5-10lbs depending on the lift. Just remember that we are progressing this. Just a reminder you will have 20 seconds to complete the 10 reps and then 60 seconds to rest, for a total of 80 seconds per set. You will complete all sets at each movement before moving onto the next movement.

Thursday 5.17.18


Part A
4 Rounds
MR. Hammy – 4
Athletic Burpees – 3

Part B
Power Clean Warm Up (2 rounds) – 5 Deadlifts + 5 RDLs + 5 Hang Muscle Cleans + 5 Push Press + 5 Back Squats + 5 Good Mornings

Part C
3″ Deficit Deadlift – 3RM

Part D
5 Rounds
Deadlifts – 3 @65% 1RM
Double Unders – 20 seconds
Rest – 2 Minutes

Part E
Ring Rows – 3x MAX

Friday 5.18.18

PA Metabolic Circuit
Back Squat – 2x 10
Bench Press – 2x 10
Pull Ups – 2x 10
Full Glute Ham Raises – 2x 10
Press – 2x 10
Chin Ups – 2x 10
Front Squat – 2x 10
Parallel Bar Dips – 2x 10
Barbell Bicep Curls – 2x 10

We are going to continue to add weight to all of your lifts. I would suggest 2.5-10lbs depending on the lift. Just remember that we are progressing this. Just a reminder you will have 20 seconds to complete the 10 reps and then 60 seconds to rest, for a total of 80 seconds per set. You will complete all sets at each movement before moving onto the next movement.

Strength & Conditioning 5.07.18 – 5.11.18

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Monday 5.07.18

Part A
Seated Box Jumps – 3. 3. 3. 3, build to 3RM where you can land hips above parallel

Part B
Power Snatch – 3RM, then 2×3 @90% of 3RM

Part C
Snatch Pull – 1×5 @3RM, 1×5 @3RM +5%, 1×5 @3RM +10%

Part D
Barbell Bent Over Rows- 7. 7. 7, build to a heavy 7 for the day

Tuesday 5.08.18

PA Metabolic Circuit
Back Squat – 2x 10
Bench Press – 2x 10
Pull Ups – 2x 10
Full Glute Ham Raises – 2x 10
Press – 2x 10
Chin Ups – 2x 10
Front Squat – 2x 10
Parallel Bar Dips – 2x 10
Barbell Bicep Curls – 2x 10

You will have 20 seconds to complete the 10 reps and then 60 seconds to rest, for a total of 80 seconds per set. You will complete all sets at each movement before moving onto the next movement. Choose a weight that allows to easily complete your set of 10 reps. It is better to go light to start off, since we are going to build off of this over the next 6 weeks. We will go over in class how to most economically set up for this.

Thursday 5.10.18


Part A
4 Rounds
MR. Hammy – 4
Box Jump – 3

Part B
Han Power Clean – 5RM, then 2×3 @90% of 3RM

Part C
Clean Pull – 1×5 @3RM, 1×5 @3RM +5%, 1×5 @3RM +10%

Part D
Single Arm Dumbbell Row- 12. 12. 12, build to a heavy 7 for the day

Friday 5.11.18

PA Metabolic Circuit
Back Squat – 2x 10
Bench Press – 2x 10
Pull Ups – 2x 10
Full Glute Ham Raises – 2x 10
Press – 2x 10
Chin Ups – 2x 10
Front Squat – 2x 10
Parallel Bar Dips – 2x 10
Barbell Bicep Curls – 2x 10

Today we are going to add weight to all of your lifts. I would suggest 2.5-10lbs depending on the lift. Just remember that we are progressing this. If you started to high on Tuesday and weren’t able to complete your work in the 20 seconds I want you to readjust the weight. Just a reminder you will have 20 seconds to complete the 10 reps and then 60 seconds to rest, for a total of 80 seconds per set. You will complete all sets at each movement before moving onto the next movement.

Strength & Conditioning 4.30.18 – 5.04.18

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Monday 4.30.18


All Levels
5 Rounds
Med-Ball Hamstring Curls – 15
Back Squat – 10. 9. 8. 7. 6
Bulgarian Split Squats – 10 reps right and left
*Start around 50-60% of your 1RM Back Squat. Each round add 5-10lbs and subtract a rep.

Conditioning
3 Rounds
Rowing – 20 cals
Side Pillar Hip Tap to Hip Reach – 30 seconds each side
Single Arm RDL – 8 each side
4-Way Deadbug – 60 seconds

Cool Down
2-3 Rounds
Banded Hamstring Stretch – 30 seconds each side
Vertical Side Column Stretch – 30 seconds each side

Tuesday 5.01.18


All Levels
Seated Box Jumps
3. 3. 3. 3. 3
Build height that you can maintain a landing position of hips above parallel.

10 Rounds
Deadlifts – 60 seconds to do 3 reps @65% of your 1RM, objective is speed. So if the bar is moving slow drop down the weight

Conditioning
5 Rounds
Ring Rows – 10
Single Arm Bottoms Up Kettlebell Press – 8 reps each side

Cool Down
4-Way Band Release – 5 Reps at each position

Thursday 5.03.18


All Levels
4 Rounds
Close Grip Bench – 8
Incline Dumbbell Bench – 10
Deficit Push Ups – Max

Conditioning
4 Rounds
Dumbbell Step Ups – 8 each leg
Med-Ball to Toes – 20

Cool Down
2-3 Rounds
Banded Squat Stretch – 60 seconds
Dancer Stretch – 30 seconds each side

Friday 5.04.18


All Levels
Power Clean Complex
1 Deadlift to the top of the knee w/ a 1 seconds pause
1 Clean Pull
1 Power Clean
1 Hang Power Clean

Conditioning
5 Rounds
Sled Drag – 30 yards
Reverse Sled Drag – 30 yards

Cool Down
Z-Stretch – 30 seconds at each position

Strength & Conditioning 4.23.18 – 4.27.18

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Monday 4.23.18


Base
Back Squat
3×5, Add 5 pounds to your last Back Squat workout.

Press
3×5, Add 2.5 pounds to your last Press workout.

Intermediate
Back Squat
2×5 @ 50%, 2×3@ 60%, 2×2 @70%

Press
5×1 @90% of last weeks heavy 1

Conditioning
3 Rounds
Pillar to Plank Press Ups – 10
Contralater Inch Worms – 10
Goblet Squats – 10
Banded Good Mornings – 10

Tuesday 4.24.18


Base
Deadlift
1×5 @ 60%, 2×3@ 70%, 2×2 @80%, use your 1×5 from last week for the percentage work

Intermediate
Deadlift
2×5 @ 50%, 2×3@ 60%, 2×2 @70%

Conditioning
3 Rounds
Ninja Get Up to Vertical Jump – 3
Supine Scap Retractions – 10
Ring Rows – 10
Scap Pull Ups – 10
Strict Pull Ups – 10
Empty Bar Hang Power Cleans – 10

Thursday 4.26.18


Base
Back Squat
3×5 @ 70% of your 3×5 from Monday.

Bench Press
2×5 @ 60%, 2×3@ 70%, 2×2 @80%, use your 3×5 from last week for the percentage work

Intermediate
Back Squat
3×5 @ 50%

Bench Press
2×5 @ 50%, 2×3@ 60%, 2×2 @70%

Conditioning
3 Rounds
Banded Rotational Lunges – 10 reps each side
Reverse Shrugs – 10
Spider-Man Crawl w/ Lateral Flex/Ext – 10 yards
Vertical Side Column Stretch – 30 seconds each side

Friday 4.27.18

Total
Power Clean – 1RM
Back Squat – 1RM
Bench Press – 1RM
Deadlift – 1RM
*You get 3 attempts per lift
*Must be done in the listed order

Strength & Conditioning 4.16.18 – 4.20.18

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Monday 4.16.18


Base
MR. Hip
1×4 + 3 Athletic Burpees

Back Squat
3×5, Add 5 pounds to your last Back Squat workout.

Press
3×5, Add 2.5 pounds to your last Press workout.

Intermediate
MR. Hip
1×4 + 3 Athletic Burpees

Back Squat
1×1 @ 90%, 1×1 @92.5%, 1×1 @92.5+%

Walk Out
3×10 seconds @105%

Press
Press 1RM

Conditioning
3 Rounds
Supinated GHD Holds – MAX
Single Arm Dumbbell Step Up – 10 reps right and left

Tuesday 4.17.18


Base
Mr. Hammy
2×3 + 3 Broad Jumps

Deadlift
1×5, Add 10 pounds to your last Deadlift workout.

Intermediate
Mr. Hammy
2×3 + 3 Broad Jumps

Deadlift
1×1 @ 90%, 1×1 @92.5%, 1×1 @92.5+%

Conditioning
4 Rounds
Meadow Rows – Max effort each arm (reps should fall between 8-12) go up from what you used last week.
Single Arm Farmer Cary – 20 yards each arm AHAP

Thursday 4.19.18


Base
Mr. Bear Trap
1×4 + 3 Jump Lunges

Back Squat
3×5, Add 5 pounds to your last Back Squat workout.

Bench Press
3×5, Add 2.5 pounds to your last Bench Press workout.

Intermediate
Mr. Bear Trap
1×4 + 3 Jump Lunges

Bulgarian Split Squats
6. 6. 6. 6

Bench Press
1×1 @ 90%, 1×1 @92.5%, 1×1 @92.5+%

Lock Outs
3×10 seconds @105%

Conditioning
3-4 Rounds
Skull Crushers – Max effort (reps should fall between 8-12) go up from what you used last week.
Slight Incline Dumbbell Flys – 12 reps

Friday 4.20.18


Base
Power Clean
5×3 (add 2.5 lbs to last workout)

Vertical Pulls
4x Max Reps

Intermediate
Power Clean
1×1 @ 90%, 1×1 @92.5%, 1×1 @92.5+%

Vertical Pulls
4x Max Reps

Conditioning
4 Rounds
Prowler Push – 100 yards
Clean High Pulls – 8