Monday 7-22-19

When the going gets tough, the tough turn up the volume
— Mark Twight

Strength

5 Rounds - Every two minutes:

3x Deadlift

3x Bent over row

3x hang power clean

3x thruster

Conditioning

2 Rounds for time:

20-15-10 @ 24/16kg

KB Swing

Goblet Squat

Push ups


Recovery

Bretzl

Pigeon

Downward Dog



This Week At Altitude (July 22-26th)

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This Week At Altitude Athletics July 22nd-26th

Monday

We kick the week off with an awesome barbell complex. If you’re looking for some good strength work with a full body hit, this is your day! The conditioning will be short and fast, with KB swings, Goblet Squats, and push ups. Get ready for a burner here, but a great way to shake off the dust from the weekend!

Tuesday

We move into our IWT workout for the week here, with section one having DB snatches, box jumps, and running, and the second section getting us into deadlifts and rowing. Part three will be core focused, where we can slow down and get into the movements.

Wednesday

We have some great strict gymnastics drills today for you - pull ups, L-sits, and Handstands will get us working hard with just our bodyweight. Then we hit it hard with a 20 min chipper! Today we’ll sweat and breathe hard!

Thursday

Headed back to the barbell today for strict presses and bent over rows. We have a team workout with wall balls, running and rowing to follow.

Friday

We end the week with a heavy deadlift/box jump combo to train power. The conditioning is a strong hit of running, thrusters, pull-ups, and burpees. Everyone’s fav!

Friday 7-19-19

First we make our habits, then our habits make us.
— John Dryden

Crossfit

Strength

5 Rounds:

12x Kettlebell Bench Press

Rope Climb

Rest as Needed


Conditioning

15-12-9-6-3

Front Squat - increasing weight each set

Box Jump

150m Row

Recovery

2 Minutes Each:

Anterior Hip Capsule

Jefferson Curls

Childs Pose


Endurance

1) 3 Rounds: 

12x Deadlifts

200m Run

60 Second Rest

2) 3 Rounds:

10x Burpee Box Jumps

300m Row

60 Second Rest

3) 3 Rounds:

5x Ab Wheel

30/30 Second Side Plank

15x Kettlebell or Dumbbell Weighted Hip Bridge

10x V-ups

Thursday 7-18-19

It is not so much our friends’ help that helps us, as the confidence of their help.
— Epicurus

Interval Weight Training Day!

1) 3 Rounds:

10x Shoulder to Overhead - increasing weight

10x Kipping Pull Ups

200m Run

90 Second Rest

2) 3 Rounds:

25m Heavy Sled Push

60 Second Jump Rope

60 Second Rest

3) In teams of 2:

2000m Row for time

*split work anyway

Wednesday 7-17-19

Crossfit

Strength

Work to heavy hang squat clean single or double

Conditioning

4 Rounds: 3 Minute AMRAP / 1 Minute Rest

3x Hang Squat Clean (60/40kg)

6x Box Jumps

9x Push Ups

Recovery

2 Rounds:

Overhead Wall Stretch

15/15x Single Leg Glute Bridge

Endurance

1) 4 Rounds:

10x Dumbbell Bench Press

10x Aussie rows

Rest as needed

2) EMOM 20 min:

Min 1: 100m Run

Min 2: 25m Overhead Walking Lunges

Min 3: 20x Kettlebell Swings

Min 4: 12x Torpedo Thrusters

Min 5: 100m SkiErg

3) 2 Minutes Each:

Couch

Hurdler Stretch

Childs Pose

Tuesday 7-16-19

Being told you’re appreciated is one of the simplest and most uplifting things you can hear.
— Sue Fitzmaurice

Strength

4 Rounds:

6/6x Barbell Front Rack Lunges - increase weight to moderate loads

10/10x Lateral Band Walks

90 Seconds Rest

Conditioning

4 Rounds:

200m Run

15x Dumbbell Deadlifts (50/35#)

12x Burpees Over Dumbbell

45 Seconds Rest

Recovery

2 Minutes Each:

Bretzl

Banded Shoulder

Pigeon

Monday 7-15-19

The world is changed by your example not by your opinion.
— Paulo Coelho

Reminder: There won’t be open gym from 11:00am - Noon

Crossfit

Strength

4 Rounds:

3x Strict Press

2x Push Press

1x Push Jerk

Rest as needed


Conditioning

4 Rounds: (40/30kg)

8x Hang Power Clean

8x Thrusters

8x Bar Facing Burpees

8x Toes to Bar

90 Seconds Rest


Recovery

2 Minutes each:

Banded Pigeon

Banded Posterior Hip Capsule

Endurance

1) 3 Rounds: 

15x Goblet Squat

2/2x Jumping Lunges

250m Row

90 Seconds Rest

2) 3 Rounds:

6/6x Cossack Squat

25m Sled Push

90 Seconds Rest

3) 3 Rounds:

30 Second Hollow Hold Flutter Kicks

5/5x Single Arm Plank Rotations

15x Banded Good Morning

5/5x Cross Body Med Ball Touch

This Week at Altitude Athletics (July 15th - 19th)

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Monday - Reminder there will be no Open Gym (11:00am-Noon)

We’ll be starting the week off with some overhead work. We’ll be doing push press, push jerk and strict presses. Next up we’ll be working through hang cleans, toes to bar, thrusters, and bar facing burpees with timed rest in between rounds. Banded stretching to end the day.

Tuesday - No Open Gym (8:30-9:30)

Starting by working with some single leg lower body, we’ve got barbell front rack lunges and lateral band walks. Conditioning will consist of running, dumbbell deadlifts, and burpees. Recovery for the day will be stretching and mobility work.

Wednesday

It’s time to move some weight around. To start the day we’ll be working towards a heavy single or double hang squat clean. We’ll be de-loading the hang squat cleans a bit and adding in box jumps and push ups for our conditioning. Overhead wall squats and single leg glute bridges to finish the day.

Thursday

Interval Weight Training day! The movements we’ll be working with this week will include shoulder to overhead, sled pushes, running, double unders/jumping rope, kipping pull ups and rowing.

Friday

Finishing the week with a push/pull workout of rope climbs and bench press. Conditioning will be a decreasing rep workout with front squats, box jumps and rowing. To bring the day to a close we’ll do some Jefferson curls, anterior hip capsule stretching and childs pose.

Saturday 7-13-19

Never regret being a good person, to the wrong people. Your behavior says everything about you and their behavior says enough about them.
— Bruce Lee

Strength

4 Rounds:

12x Goblet Squat - increasing weight

6x Jump Squat

25m Sled Push

Rest as needed


Conditioning

3 Rounds: 1 minute each movement for max reps

-Dumbbell Weighted Step Ups

-Bike (Max Calories)

-Dumbbell Hang Power Clean + Push Press

-Plank Shoulder Taps

- Double Unders

Rest 1 min between rounds


Recovery

Couch

Jefferson Curls

Elevated Pigeon

Friday 7-12-19

Adventure is worthwhile.
— Aespo

Crossfit

Strength

4 Rounds:

20 Second Handstand Hold to Negative

10/10x Dumbbell Bent Over Row

60 Second Plank Body Saw

Rest as needed


Conditioning

20 Minute clock, in teams of 2, split work anyway, one works/one rests:

40x Calorie Bike

40x Burpee Box Jump

40x Weighted Sit Ups

100m Farmers Carry

Recovery

7 Way Hips

Endurance

1) 4 Rounds:

8x Back Squat - increasing weight

25m Sled Push

Rest as needed


2) In teams of 2:

15 Minute clock, get as far as possible in the sequence:

3-6-9-12-15…

Kettlebell Swings

Wall balls

Plank knees to elbows (3/3, 6/6, 9/9 etc)

*alternate full rounds with partner until 15 min clock ends

3) 2 Rounds:

5/5x Single Leg Kettlebell RDL

10/10x Bird Dog

30/30 Side Plank

Thursday 7-11-19

Never let the fear of striking out keep you from playing the game.
— Babe Ruth

Interval Weight Training Day!

1) 3 Rounds:

8x Front Squat - increasing weight

75 Second Bike

75 Second Rest

2) 3 Rounds:

6/6x Alternating Dumbbell Snatch

60 Seconds Weighted Step Ups (hold dumbbell on front rack)

60 Seconds Rest

3) 3 Rounds:

10x Kneeling Dumbbell Curl to Press

10x Dips

5x Ab Wheel

10x GHD Hip Extensions

Wednesday 7-10-19

Our greatest glory is not never failing, but in rising up every time we fail.
— Ralph Waldo Emerson

Crossfit

Strength

5 Rounds:

5/5x Bulgarian Split Squat - increasing weight

10/10x Lateral Theraband Walks

Rest as Needed


Conditioning

15 Minute AMRAP:

500m Row

10x Toes to Bar

25x Wall Balls

50x Double Unders (100 single unders)


Recovery

Banded Shoulder

T-Spine Foam Roller

Overhead Wall stretch


Endurance

1) 3 Rounds:

6/6x Weighted Step Ups

6x Box Jumps

60 Second Bike 

60 Second Rest

2) 3 Rounds:

6/6x Alternating Dumbbell Snatch

6x Box Jumps

200m Run

60 Seconds Rest

3) SkiErg relay

Split into two teams and race for max meters in 6-9 minutes

Tuesday 7-9-19

Sports do not build character. They reveal it.
— Haywood Brown

Strength

5 Rounds:

3x Hang Squat Clean - increasing weight

3x Box Jumps

Rest as needed


Conditioning

8 Minute AMRAP

8x Burpees

100m Run

--3 Minutes Rest--

8 Minute AMRAP

8x Thrusters (35/25kg)

150m Row


Recovery

2 Rounds:

5x Wall Slides

5x PVC Sots Press

Pigeon Stretch


This Week at Altitude Athletics (July 8th - 12th)

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Monday

To welcome everyone back from the holiday weekend we’ll be starting things off with a little push/pull strength portion of Aussie rows and bench press. Next up we’ll be doing a dumbbell complex and some biking. The movements for the complex will be deadlifts, hang cleans, alternating lunges and front squats. Finishing the day with 7-way hips.

Tuesday

Starting things off we’ve got hang squat cleans and box jumps. Moving right along we’ll be doing two 8 minute AMRAPS with timed rest in between, they’ll be made up of rowing, running, burpees and thrusters. To finish things off we’ll be working through PVC sots presses, wall slides and stretching.

Wednesday

The middle of the week will have us working on our lower bodies for the strength portion, with split squats and lateral theraband walks. That will bring us to the conditioning portion with rowing, toes to bar, wall balls and double unders. Bringing the day to a close with overhead wall stretching, foam rolling and some banded stretching.

Thursday

Interval Weight Training Day! This week our movements will consist of biking, dumbbell snatches, front squats, kneeling dumbbell curl to press, weighted step ups, ab wheels, GHD hip extensions, and dips. Rest will be built in through out.

Friday

Finishing our week out we’ll be starting things off with handstand holds, bent over rows and body saw planks. Time to team up for the conditioning part! You and your partner will be biking, doing farmer carries, burpee box jumps, and weighted sit ups. Finishing things off with 7-way hips.

Monday 7-8-19

The return we reap from generous actions is not always evident
— Francesco Guicciardini

Crossfit

Strength

4 Rounds:

10x Bench Press - increasing weight

10x Aussie Rows

Rest as needed

Conditioning

5 Rounds: (45/30# Dumbbells)

8x Deadlift

8x Alternating Lunges (4/4)

8x Hang Power Clean

8x Front Squat

8x Calorie Bike

Rest about 90 seconds

Recovery

7 Way Hips

10-15 Reps of Each

Endurance

1) 4 Rounds:

10x Dumbbell Z-Press

5/5x 3 Point Dumbbell Row

Rest as needed

2) 5 Rounds: 30 sec on/30 sec off for max reps

Jumping Ball Slams

Burpees Over Dumbbell

Alternating Dumbbell Snatch

Bike

3) 2 Rounds:

5x Shoulder Scarecrow

25/25m Overhead Kettlebell Carry

6/6x Goblet Curtsy Squats

6x Jefferson Curl

Friday 7-5-19

They always say time changes things, but you actually have to change them yourself.
— Andy Warhol

Gym Hours:

Open gym - 10:00am - Noon

Noon Crossfit ONLY

Strength

5 Rounds:

3x Deadlift - increasing weight

Rest as needed

Conditioning

3 Rounds for time:

400m Run

20x Kettlebell Swings (20/12kg)

15x Box Jumps

10x Kipping Pull Ups

60 Seconds Rest

Recovery

2 Rounds:

5x Jefferson Curls

5x Wall Slides

Couch Stretch

Foam Roll Back

Wednesday 7-3-19

Don’t ask yourself what the world needs. Ask yourself what makes you come alive and then go do that. Because what the world needs is people who have come alive.
— Howard Thurman

Interval Weight Training Day!

1) 3 Rounds:

12x Barbell Jump Squats

200m Run

90 Seconds Rest

2) 3 Rounds:

12x Dumbbell Bench Press - increase weight

350m/300m Row

90 Seconds Rest

3) 3 Rounds:

25m Heavy Sled Push - grind, not speedy

25m Double Kettlebell Overhead Carry

5/5x 3-Point Dumbbell Row (3131 tempo)

30 Second Hollow Hold Flutter Kicks

Tuesday 7-2-19

Before anything else, preparation is the key to success.
— Alexander Graham Bell

Strength

4 Rounds:

10x Seated Dumbbell Strict Press - increasing weight

5x Strict Pull Ups

Rest as needed

Conditioning

In teams of 2, split work anyway, one works/one rests

100x Calorie Row

100x Alternating Dumbbell Snatch (50/35#)

600m Run (together)

100x Wall Balls

100x Calorie Row

Recovery

2 Minutes Each:

Supine Foam Roller

Banded Shoulder