Wednesday 12-19-18

If you want to conquer fear, don’t sit at home and think about it. Go out and get busy.
— Dale Carnegie

Strength

5 Rounds:

5x Thrusters - Increasing Weight

1x Rope Climb - Legless If Possible

Rest 90 Seconds

Conditioning

20 Minute EMOM:

Minute 1: 5/5x Single Arm Dumbbell Clean and Press (40/30#)

Minute 2: 7x Burpee Box Jumps

Minute 3: 25m Sled Push

Minute 4: 15/12x Calorie Row

Recovery

2 Minutes Each:

Couch

Banded Hamstring

Tuesday 12-18-18

Always do your best. What you plant now, you will harvest later.
— Og Mandino

Strength

5 Rounds

5/5x Single Arm Dumbbell Shoulder to Overhead

5/5x Single Arm Dumbbell Row

Rest as Needed

Conditioning

For Time:

25/25x Alternating Dumbbell Snatches (50/35#)

500m Row

50x Burpees Over Dumbbells

Recovery

Banded Shoulder

Foam Roll T-Spine Ext.

Monday 12-17-18

It does not matter how slowly you go as long as you don’t stop.
— Confucius

Strength

5 Rounds

5/5x Barbell Front Rack Reverse Lunges

3/3x Jumping Lunges

Rest as Needed

Conditioning

4 Rounds For Time:

15x Goblet Squats

20x Kettlebell Swings

25x Double Unders

Accessory

3 Rounds

5/5x Single Leg Kettlebell RDL

10/10x Bird Dogs

10/10x Lateral Band Steps

This Week At Altitude (Dec. 17-21)

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Monday

We’ll be starting the week with weighted lunges and jumping lunges, goblet squats and kettlebell swings. Finishing up with some accessory work.

Tuesday

Single arm dumbbell work to start the day! Single arm shoulder to overhead and single arm rows, moving into dumbbell snatches and some rowing.

Wednesday

The mid-week push has us doing thrusters, and rope climbs! After that we’ve got an EMOM with single arm clean to press, box jumps, sled pushes and calorie row.

Thursday

Interval Weight Training Day! This week’s IWT involves barbell jump squats, calorie bike, deadlifts, and calorie row. Ending the day with some skill work, dips, push ups, 3-point dumbbell row and 1113 tempo pull ups.

Friday

Today we’ll be working on our 2 rep front squats. Once a heavy 2 rep front squat has been found, then we’ll decrease weight while increasing reps with toes to bar in between. Burning out with a complex of wall balls, lunges and burpees. Mobility work to finish out class.

Saturday 12-15-18

Life is 10% what happens to you and 90% how you react to it.
— Charles R. Swindoll

Strength

4 Rounds

20-30 Second Handstand

1-2x Rope Climbs

Rest as Needed

**Great day to practice HSPU progressions and rope climbs

Conditioning

8 Minute AMRAP:

8x Kettlebell Swings

8x Box Jumps

8x Calorie Row

3 Minute Rest

8 Minute AMRAP:

8x Weighted Lunges

8x Sit Ups

8x Pull Ups

Friday 12-14-18

Only I can change my life. No one can do it for me.
— Carol Burnett

Strength

4 Rounds

6x Strict Pull Ups - loaded if possible

12x Hand Release Push Ups

Rest as Needed

Conditioning

In Teams of 2

20 Minute AMRAP:

50x Calorie Bike

40x Dumbbell Squat Cleans (35/20#)

30x Burpee Box Jump Overs

20x Shoulder To Overhead (50/35kg)

10x Deadlift (80/60kg)

Recovery

Banded Pigeon

Banded Anterior Hip

Thursday 12-13-18

The mind is everything. What you think you become.
— Buddah

Strength

5 Rounds

5x Back Squat @ 5111 Tempo

25m Heavy Backwards Sled Drag

Rest as Needed

Conditioning

15 Minute EMOM

Minute 1: 5/5x Lateral Box Step Overs with Dumbbells

Minute 2: 150/125m Row

Minute 3: 8x Burpees

Recovery

Jefferson Curls

Foam Roll T-Spine

Wednesday 12-12-18

There is only one corner of the universe you can be certain of improving, and that’s your own self
— Aldous Huxley

Interval Weight Training

1) 3 Rounds

10x Hang Squat Clean

50x Double Unders / 100 Single Unders

Rest 90 Seconds

2) 3 Rounds

10/10x Mixed Rack KB Walking Lunges

Row 350m

Rest 90 Seconds

3) 3 Rounds

5/5x KB Windmills

10x Banded Shoulder External Rotations

15-20 Second Ring Supported Hold

20/20x Sec Star Plank

Tuesday 12-11-18

Your positive action combined with positive thinking results in success
— Shiv Khera

Strength

4 Rounds

6/6x Heavy Weighted Step Ups

4/4x Jumping Lunges

Conditioning

20 Minute AMRAP

20/15 Calorie Bike

20x Goblet Squats

20x KB Swings

20x Plank Shoulder Taps

Recovery

2 Minutes Each:

OH Wall Stretch

Banded Shoulder Mobility

Couch Stretch

Monday 12-10-18

The secret of getting ahead is getting started
— Mark Twain

Strength

5 Rounds - Barbell Complex - increasing weight

3x Deadlift

3x Hang Power Clean

3/3x Front Rack Lunges

3x Front Squat

3x Push Press

Rest 60-90 seconds

Conditioning

3 Rounds For Time:

21x Calorie Row

15x Wall Balls

9x Toes To Bar

Accessory

2 Rounds:

10x RDL

10/10x Lateral Band Walks

10x Loaded Glute Bridges

This Week at Altitude (Dec. 10-14)

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Monday

Starting the week with a barbell complex with deadlifts, power cleans, lunges, front squats, and push press. Next moving into rowing, wall balls and toes to bar.

Tuesday

Waited step ups, and jumping lunges followed by a 20 minute AMRAP workout.

Wednesday

Interval Weight Training Day! This week we will work with hang squat cleans, double unders, kettlebell walking lunges and rowing. The last round will be some technical work with star planks, kettlebell windmills, ring supported holds and banded shoulder external rotation.

Thursday

Tempo back squats and backward sled drags paired with a 15 minute EMOM.

Friday

Finishing the work week with strict pull ups and hand release push ups. Ending with a partner workout with biking, squat cleans, burpee box jump overs, shoulder to overhead and deadlifts.

Saturday 12-8-18

You cannot escape the responsibility of tomorrow by evading it today
— Abraham Lincoln

Strength

3 rounds

5x Banded Assisted Front Lever

Max Effort L-Sit

20x Banded Bicycle in Hollow Hold

Conditioning

4 Rounds- Against a 3 Minute Clock

AMRAP

5x Burpee Box Jumps

10x Back Squats (50/35kg)

15x Sit Ups

*1 minute rest between rounds

Recovery

Foam Roll Quads

Jefferson Curls

Friday 12-7-18

It does not do to dwell on dreams and forget to live.
— J. K. Rowling

Strength

5 Rounds 

12/12x Single Arm DB Bench Press - inc weight

12/12x Single Arm DB Upright Row

Rest as Needed


Conditioning

In teams of 2:

Row 2000m

* Partner 1 rows, Partner 2 must hold 2x KB or DB in Farmers Carry Position. 24kg/16kg KBs or 50#/35# DBs


Recovery

Bretzl

OH Wall

Dislocates

Thursday 12-6-18

Ever Tried. Ever failed. No matter. Try again. Fail again. Fail better.
— Samuel Beckett

Strength

3 Rounds: 

8x Shoulder to Overhead

Row 500m

Rest 2 min

Conditioning

3 Rounds 

8x Deadlift - increasing weight

1 Minute Step Ups

1 Minute rest

Accessory

3 Rounds:

20-30 Sec Ring Support Hold

10-20 Sec Chin Over Bar Hold

20x Banded Tricep Pushdowns

10x Kneeling DB Curl and Press

Wednesday 12-5-18

Nurture your mind with great thoughts. To believe in the heroic makes heroes
— Benjamin Disraeli

Strength

10-8-6-4-2 reps:

Back Squat - inc weight each set

(Use Approx: 50%-60%-70%-80%-90% of 1RM)

Rest 1 minute between sets

Conditioning

3 Rounds against a 4 min clock:

50x Double Unders (Double for the number of Single Unders)

**Then AMRAP with remaining time:

5x Pull Ups

10x Push Ups

15x Air Squats

*Rest 1 minute between rounds

Accessory

2 rounds:

30 Sec Plank Shoulder Taps

30/30 Sec Side Planks

30 Sec Flutter Kicks

1 min rest

Monday 12-3-18

If you spend too much time thinking about a thing, you’ll never get it done.
— Bruce Lee

Strength

a) Work to 1RM Hang Squat Clean

b) 4 Rounds

1x Squat Clean + 1x Hang Squat Clean + 1x Jerk or Push Press

rest as needed

Conditioning

In Teams of 2:

10-1 countdown of KB complex:

10x KB Lunges

10x KB Front Squat

10x KB Push Press

*p1 completes 10 reps of all movements, then p2 completes 10 reps of all movements, then 9/9, 8/8, etc. Workout ends when both partners complete 1 rep of all movements.

Recovery

2 min each: 

Banded Shoulder 

Foam Roll T-Spine Ext

This Week at Altitude (12/3 - 12/7)

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This Week At Altitude Athletics

Monday

This week we’ll be jumping right in to some single arm dumbbell work, followed by dumbbell snatches, rowing and burpees. Finishing up with some mobility work.

Tuesday

Starting with some work with cleans and moving into a burner with lunges, toes to bar, box jumps and work on the bike.

Wednesday

Back squats, double unders and an AMRAP of pull ups, push ups and air squats. We’ll do an ab circuit to finish things off.

Thursday

IWT today! Deadlifts, overhead work, with rowing and step ups mixed in. Accessory work to finish.

Friday

Single arm dumbbell bench press and rows. Next we’ll partner up for a row, finishing with mobility and stretching.

Saturday 12-1-18

Don’t ever take life too seriously. Because you’ll never get out live.
— Elbert Hubbard

Strength

5 Rounds 

5/5x Bulgarian Split Squat — 5 sec hold at bottom each rep

Conditioning

4 Rounds - In teams of 2, split work anyway 

800m row

40x Push Ups

40x Air Squats

40x Ball Slams

Accessory

Prowler Relay - Each person gets 3-4 pushes down and back (50m) heavy!

Friday 11-30-18

Problems are not stop signs, they are guidelines.
— Robert H. Schuller

Strength

4 Rounds

8x Front Squat - use approximate 50% of 1RM

30 Sec Plank Shoulder Taps

Rest as needed

Conditioning

4 Rounds Against a 3 Minute Clock

Row 300m/250m and then AMRAP with remaining time:

3/3x Jumping Lunges

6x Burpees

3/3x DB Snatch (50#/35#)

Recovery

Bretzl

OH Wall Stretch