Saturday 2-16-19

You’ll never change your life until you change something you do daily. The secret of your success is found in your daily routine.
— John C. Maxwell

Strength/Skills

4 Rounds:

20-30 Second Handstand Hold, negatives, or push ups

20x Hollow Rocks

10x Kips on Bar, or Kipping Pull Ups

25m/25m Mixed Rack Kettlebell Carry - one overhead one front rack

Rest 1-2 min

Conditioning

In teams of 2, 20 Minute AMRAP

50x Wall Ball

40x Hang Squat Cleans (40/30kg)

30x Burpee Over Bar

20x Toes to Bar

1000m Row

*one partner works, one partner rests

Recovery

2 Minute Banded Posterior Hip

1 Minute Frog Stretch


Friday 2-15-19

When someone is rude, keep a smile on your face. When you stay on the high road and keep your joy, you take their power away.
— Joel Osteen

Strength

6 Rounds: Barbell Complex, increasing weight

3x Deadlift

3x Power Clean

3x Thruster

3x Back Squat

Rest 2 min between sets, complex must be unbroken

Conditioning

5 Rounds for time:

8x Kipping Pull Ups

5/5x Alternating Dumbbell Snatch (50/35#)

12x Thrusters (40/30kg)

Recovery

Jefferson Curls

Couch


Thursday 2-14-19

If you don’t like the road you’re walking, start paving another one.
— Dolly Parton

Strength

4 Rounds:

6/6x Alternating KB Z-Press

50m KB Front Rack Carry

Conditioning

20 Minute EMOM:

Min 1: 10-15x GHD sit ups

Min 2: 2x Rope Climbs

Min 3: 150m Row

Min 4: 10/8 Calorie Bike

Min 5: 10x Ball Slams

Recovery

2 Rounds:

5x Ab Wheels

20x Hollow Rocks

20x Supermans

Tuesday 2-12-19

Don’t wait on perfect conditions for success to happen; just go ahead and do something.
— Dan Miller

Interval Weight Training Day!

1) 3 Rounds:

12x Hang Power Clean - increasing weight

1 Minute Step Ups

1 Minute Rest


2) 3 Rounds:

12x Back Squat

1 Minute Bike - Max calories

90 Seconds Rest


3) 3 Rounds:

10x Dumbbell Curl to Press

10x Push Ups

10x Kettlebell RDL

10x Banded Glute Bridge - with 1 second pause at top each rep


Monday 2-11-19

Keep your eyes on the stars, and your feet on the ground.
— Theodor Rosevelt

Strength

5 Rounds:

5x Deadlift - increasing weight

3x Box Jumps

Rest as Needed

Conditioning

For Time:

20x Thrusters (40/30kg)

20x Cal Row

4x Rope Climb

15x Thrusters

15x Cal Row

3x Rope Climb

10x Thrusters

10x Calorie Row

2x Rope Climb

5x Thrusters

5x Cal Row

1x Rope Climb

Recovery

Supine Foam Roller

Banded Shoulder


This Week At Altitude Athletics (Feb. 11th - 15th)

Monday

To start off the week we will be working through some deadlifts and box jumps. The workout will be a countdown workout for time with thrusters, calorie rowing and rope climbs. Finishing the day with some mobility, foam rolling and banded shoulder stretches.

Tuesday

Interval weight training day! Our 3 different sections this week will start with hang power cleans, toes to bar and box step ups. Next up back squats, box jumps and max effort on the bike. We’ll cap off IWT day by slowing things down and focusing on some quality movements; dumbbell curl to press, push ups, kettlebell RDLs and banded glute bridges with a pause.

Wednesday

The strength portion today is going to be a triplet with bench press, dips and pull ups. As we move things along we’ll be doing an AMRAP with wall balls, burpee box jump overs and squat cleans. Bring things to a close with some mobility work.

Thursday

We’ll be incorporating some technical work talked about in this wee'k’s video in the first part of class. We have a front squat with a pause followed by a regular tempo front squat, increasing the weight as we work through the rounds. Conditioning will be an EMOM workout with ball slams, calorie rowing, biking, rope climbs and push press. Class will finish with a short core circuit.

Friday

The final push towards the weekend will bring a barbell complex, including deadlifts, power cleans, back squats, and thrusters. The workout will be a quick triplet of kipping pull ups, alternating dumbbell snatches and thrusters. Finishing off the day with some mobility and quality stretching.

Saturday 2-9-19

Believe and act as if it were impossible to fail.
— Charles Kettering

Strength

4 Rounds:

8x Kettlebell Front Squats at 5111 tempo (5 second decent)

20x Hollow Rocks

Rest as Needed

Conditioning

In teams of 2, one works while one rests

0:00-5:00 = Max Calorie Bike or Ski

5:00-7:00 = Rest

7:00-11:00 max Reps Ground to Overhead (40/30kg)

11:00-13:00 = Rest

13:00-16:00 = Max burpee box jumps

16:00-18:00 = Rest

18:00-20:00 = Max Reps Dumbbell Snatch (50/35#)


Recovery

Foam Roll Back / T-Spine

5x Jefferson Curl


Friday 2-8-19

A champion is someone who gets up when he can’t
— Jack Dempsey

Strength

5 Rounds:

3x Pause Push Press - with a 2 second pause in “dip” position

1x Rope Climb

Rest as Needed

Conditioning

3 Rounds for time:

250m Row

5x Devils Press (35/20#)

5x Dumbbell Front Squat

50m Overhead Dumbbell Walk

Recovery

Supine Foam Roller

Preacher



Thursday 2-7-19

Believe in yourself so strongly that the world can’t help but believe in you, too.
— Unknown

Strength

5 Rounds:

5/5x Barbell Back Rack Reverse Lunges

2/2x Jumping Lunges

Rest as Needed

Conditioning

3 Rounds for Time:

25x Wall Balls

15x Dumbbell Power Clean (45/30#)

Accessory/Core

2 rounds:

8/8x Single Leg Kettlebell RDL

10x Supermans - 20 second hold last rep

Max Effort L-Sit

10/10x Half Kneeling Kettlebell Slasher




Wednesday 2-6-19

Optimism is the faith that leads to achievement.
— Helen Keller

Interval Weight Training!

1) 3 Rounds:

6x Power Clean - increase weight

20/15x Calorie Bike

90 Seconds Rest

2) 3 Rounds:

10x Goblet Squat - as heavy as possible

10x 25m Shuttle Sprints

60 Seconds Rest

3) 3 Rounds:

10x Push Up at 3131 tempo

10x Aussie Row

60 Second Plank Knees to Elbows

10/10x Seated Dumbbell Russian Twists



Tuesday 2-5-19

The big lesson in life is never be scared of anyone or anything.
— Frank Sinatra

Strength

5 Rounds:

10x Bench Press with a 3 sec negative - increase weight

10/10x Single Arm Bent Over Dumbbell / Kettlebell Row

Rest as Needed

Conditioning

Every 2 Minutes for 16 minutes (8 rounds):

250m/200m Row

10x Kettlebell Swings

10x Sit Ups

Recovery

2 Minutes Each:

Banded Shoulder

Couch




Monday 2-4-19

Although the world is full of suffering, it is also full of the overcoming of it.
— Helen Keller

Strength

4 Rounds:

6x Front Squat - increase weight

30 Second Hollow Hold Banded Bicycles

Rest as Needed


Conditioning

10 minute AMRAP:

12x Burpees

30x Double Unders (sub 60 singles)


Recovery

2 Minutes Each:

Foam Roller T-Spine Extensions

Jefferson Curls


This Week At Altitude Athletics (Feb. 4th - 8th)

Monday

It’s officially the first full week of February, to start things off this Monday we’ll be working with a front squat and hollow hold bicycle pairing. Next up is an AMRAP of burpees and double unders, and finally some mobility to end the day. (Check out the video above for some double under tips)

Tuesday

First on the agenda will be bench press and single arm bent over row followed by a combination of rowing, kettlebell swings and sit ups. We’ll do some shoulder and hip mobility to end class, making sure we stretch everything out really well.

Wednesday

Mid-week Interval Weight Training Day!! Our three rounds this week will be as follows. First we’ve got power cleans and calories on the bike with timed rest at the end. Next up we’ll be taking on heavier goblet squats and shuttle sprints. The third and final part to the day will be a circuit of push ups, Aussie rows, knees to elbows planks and weighted Russian twists.

Thursday

The strength portion of our workout will consist of barbell back rack reverse lunges and jumping lunges. Conditioning work is going to be pretty basic, wall balls and dumbbell power cleans. We’ll wrap things up with some quality accessory work; single leg RDLs, supermans, L-sits, and half kneeling slashers. Taking time to work through these movements and focus on the quality of each part.

Friday

Friday pushes us one day closer to the weekend, literally, we’ll be doing push press and rope climbs! Moving right along to rowing, devil’s press, dumbbell front squats and overhead dumbbell walks. To round out our day we’ll take some time to roll and stretch our backs with preacher stretch and supine foam rolling.

Saturday 2-2-19

Stay committed to your decisions, but stay flexible in your approach.
— Tony Robbins

Conditioning

2 rounds, in teams of 2, one works one rests:

100x Calorie Row

50x Pull Ups

50x Goblet Squats

50x KB Swings (CF style overhead)

50x Box Jumps

50x Push Press 40/30kg

50x Burpees


Accessory

3 Rounds:

10/10x Bird Dogs

10x Ab Wheel

10/10x Half Kneeling Barbell Rotation Landmine

20x Banded Good Mornings


Friday 2-1-19

We are what we believe we are.
— C.S. Lewis

Strength

Work to 1RM Deadlift

Conditioning

“Christine”

3 Rounds for time:

500m Row

12x Deadlifts (men = bodyweight, women = ¾ bodyweight)

21x Box Jumps 24/20’’

Recovery

2 Minutes Each:

Banded Posterior Hip

Banded Pigeon

Childs Pose


Thursday 1-31-19

Life is a journey to be experienced, not a problem to be solved.
— Winnie The Pooh

Strength

4 Rounds:

6/6x Front Rack Reverse Lunges

25m Backwards Sled Drag

Rest as Needed


Conditioning

4 Rounds for time:

5x Scotty Bobs

2x Rope Climbs

20x Wall Balls

Recovery

2 min each:

Banded Anterior Hip Capsule

Preacher


Wednesday 1-30-19

If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.
— Martin Luther King, Jr.

Interval Weight Training Day!!

1. 3 Rounds:

6x Squat Clean

1 Minute Bike (max calories)

90 Seconds Rest

2. 3 Rounds:

12x Back Squat

1 Minute Row (max calories)

90 Seconds Rest

3. 3 Rounds:

10x Dips

10x Kneeling Dumbbell Curl and Press

30 Second Weighted Flutter Kicks

100m Farmers Carry

Tuesday 1-29-19

I’m not a product of my circumstances. I am a product of my decisions.
— Stephen Covey

Strength

4 Rounds:

Max Strict Pull Ups

Max Effort L-Sit

Condition

20 minute AMRAP:

15x Calorie Bike

15x Ball Slams

15x Kettlebell Swings (CF style overhead)

15x Deadlift (60/40kg)

15x Weighted Sit Ups

15x Push Ups

Recovery

2 Minutes Each:

Supine Foam Roller

Banded Shoulder

Monday 1-28-19

The secret of your future is hidden in your daily routine.
— Mike Murdock

Strength

10-8-6-4-2 reps

Front Squat

Weighted Hollow Rocks x 2 (20,16,12, etc)

Conditioning

EMOM until failure

Min 1: 7/5x calorie row + 1 burpee

Min 2: 7/5x calorie row + 2 burpees

*increasing burpees with each minute, continue until you cant complete rx’d number of burpees

Accessory

2 Rounds:

10/10x Single Leg Glute Bridge

10/10x Lateral Band Walks

30 Second Plank with Alternating Leg Raises