Wednesday 1-23-19

Continuous improvement is better than delayed perfection.
— Mark Twain

Interval Weight Training Day!

1. 3 Rounds:

10x Dumbbell Clean and Press

1 Minute Jump Rope/Double Unders

1 Minute Rest

2. 3 Rounds:

10x Double Kettlebell Front Squat

50m Kettlebell Front Rack Walk

4x 25m Shuttle Sprints

Rest 1 Minute

3. 3 Rounds:

30 Second Floor Wipers

15/15 Second Star Planks

8x GHD Sit Ups with 3 Second Negative

8x Kettlebell RDL with 3 Second Negative

Tuesday 1-22-19

If we wait until we are ready, we will be waiting for the rest of our lives.
— Lemony Snicket

Strength

4 Rounds:

20-30 Second Handstand Hold (introduce negatives, strict HSPUs if possible)

15 Second Chin Over Bar Hold

Rest as Needed

Conditioning

In teams of 2, against 15 min clock:

Row 2000m, then AMRAP with remaining time:

30x Burpee Box Jump Overs

30x Dumbbell Front Squat @ 40/30# Dumbbells

30x Kettlebell Swings

*1 Partner Works / 1 Partner Rests

Recovery

Preacher

Jefferson Curls

Monday 1-21-19

The time is always right to do what is right.
— Martin Luther King, Jr.

Strength

4 Rounds:

10/10x Single Arm Dumbbell Bench Press

10/10x Single Arm Dumbbell Row

Rest as Needed

Conditioning

”The Chief”

5 Rounds against a 3 min clock:

3x Power Clean

6x Push Ups

9x Air Squats

Rest 1 minute between rounds

Recovery

Banded Anterior Hip Capsule

Overhead Wall Stretch

This Week At Altitude Athletics (Jan. 21st-25th)

Kettlebell Front Rack positioning tips

Monday

To start out our week we’ll be working with a variation of a dumbbell bench press, only one arm will be working at a time while the other stays locked out. To accompany our dumbbell bench press we’ll also use the dumbbells for a single arm row. The workout will be a triplet called “The Chief” it involves power cleans, push ups and air squats. Finishing with mobility work.

Tuesday

To get the day going we will practice some handstand holds, and chin over the bar holds. This will take us right in to a team workout with a row and working into an AMRAP with burpee box jump overs, dumbbell front squats and kettlebell swings; one partner works, one rests. Mobility to finish.

Wednesday

IWT Day!! Our first couplet will consist of clean and press and jumping rope. Next up we’ve got kettlebell front squats, kettlebell front rack walks and shuttle sprints. To finish IWT Day we’ll do a technical circuit with floor wipers, star planks, GHD sit ups and kettlebell RDLs. (See video above for the tip of the week!)

Thursday

We’re going to really get our posterior chains working today! Starting with deadlifts (increasing weight) and sled pushes. Moving right along we’ve got a 10-1 countdown workout. Kettlebell swings, goblet lunges and sumo deadlift high pulls. We’ll be closing things for the day by foam rolling and doing some banded mobility.

Friday

Happy Friday! Let’s finish our work week strong! On our agenda this Friday we’ll start with push press and rope climbs. We’ll be working out with everybody’s favorite CrossFit girls, Cindy! The workout will look something like this; a row, ground to overhead, a few rounds of “Cindy”, ground to overhead, and one last row. We’ll be sure to foam roll glutes and T-spine after.

Saturday 1-19-19

A person who never made a mistake, never tried anything new.
— Albert Einstein

Strength

4 Rounds: of the complex, increasing weight

6x Hang Power Clean

6x Front Squat

3/3x Front Rack Reverse Lunges

Rest as Needed

Conditioning

In Teams of 2:

50-40-30-20-10

Box Jumps

Wall Balls

Dumbbell Alternating Snatches

*split work anyway, 1 works while 1 rests

Recovery

Foam Roll Back and Quads

Friday 1-18-19

To live is the rarest thing in the world. Most people just exist.
— Oscar Wilde

Strength

5 Rounds:

6x Strict Press with a 3 second negative

Rest as Needed

Conditioning

5 Rounds:

Row 250m

10x Devils Press (40/25#)

60 Second Rest

Recovery

2 min each:

Banded Shoulder

Loaded Foam Roll T-Spine

Thursday 1-17-19

You were born an original, don’t die a copy.
— John Mason

IWT Day!

1. 3 Rounds:

10x Thrusters

300m Row

Rest 90 Seconds

2. 3 Rounds:

10x Bench Press

300m Row

Rest 90 Seconds

3. 3 Rounds:

5x Strict Toes to Bar

15x Banded Good Mornings

10/10x Half Kneeling Rotational Landmines

30 Second Plank Shoulder Taps

Wednesday 1-16-19

We are very, very small, but we are profoundly capable of very, very big things.
— Stephen Hawking

Strength

10 min EMOM:

3x Squat Cleans - increase weight every 2 minutes

*goal is to start light and finish with heavy triples

Conditioning

5 Rounds:

10/8x Calorie Bike

10x Dumbbell Deadlifts

5/5x Dumbbell Weighted Lunges

50m Sled Push

Rest 90 Seconds

Recovery

Couch

Banded Pigeon

Preacher Stretch

Tuesday 1-15-19

I began to realize how important it was to be an enthusiast in life. If you are interested in something, no matter what it is. Go at it full speed. Embrace it with both arms, hug it, love it and above all become passionate about it. Lukewarm is no good.
— Roald Dahl

Strength

5 Rounds:

8/8x Half Kneeling Filly Press

5x Strict Pull ups

Rest as Needed

Conditioning

5 Rounds, 30 seconds on/30 seconds off:

Front Squat (40/30kg)

Double Unders

Burpees

Shuttle Sprints

Accessory

2 Rounds:

10x GHD Hip Extensions

10/10x Bird Dogs

20x Hollow Rocks

20x Flutter Kicks

Monday 1-14-19

Instead of saying: ‘Ugh, I’m so busy.’

Start saying: ‘I’m so thankful for all the moving pieces in my life.’
— Emily Hayden

Strength

5 Rounds:

6x RDL - increasing weight

6/6x Single Arm Kettlebell Front Rack Cossack Squats

Rest as Needed

Conditioning

5 minute AMRAP:

5x Dumbbell Thrusters

5x Box Jumps

5x Push Ups

-- 2 Minutes Rest --

5 minute AMRAP:

5x Dumbbell Suitcase Deadlifts

5x Box Jumps

5x Sit Ups

Recovery

2 Minutes Each

Preacher Stretch

Child’s Pose

This Week At Altitude Athletics (Jan. 14th - 18th)

Devil's Press Demo

Monday

Starting this week with a leg focused strength session, RDLs and front rack cossack squats. After that moving into a pair of 5 minute AMRAPs. Our AMRAPs will have combination of deadlifts, box jumps, pull ups, thrusters and sit ups.

Tuesday

Today we’ll be switching things up a little with a half kneeling filly press and pull up combo; followed by front squats, double unders, burpees and shuttle sprints. To finish class we will do some core and posterior chain work.

Wednesday

The mid week grind this week will start with a squat clean EMOM. Next we’ll work into a complex with calories on the bike, deadlifts, weighted lunges, and a sled push. Mobility to finish the day.

Thursday

Thursdays are for thrusters! Get it, because they start the same way? Any ways, this week Thursday will be IWT Day! We have complexes with thrusters and rowing, bench press and rowing, and a ab complex to finish things off.

Friday

Time to finish the work week! To start the day we’ll be working with a tempo strict press. Next up, a complex with rowing and Devil’s Press (our featured exercise this week - see the short video at the top for a quick demo by Coach John)! Ending the day with some mobility work and foam rolling.

Saturday 1-12-19

If everyone is moving forward together, then success takes care of itself.
— Henry Ford

Strength

4 Rounds:

10x KB Z-Press

10x Aussie Rows with a 2 sec hold at top

Rest as Needed

Conditioning

4 Rounds: Against 3 minute clock:

12x Burpees

Then AMRAP with remaining time:

10x Calorie Row

5/5x Jumping Lunges

Recovery

2 Minutes Each:

Banded Anterior Hip

Preacher Stretch

Friday 1-11-19

Please all, and you will please none.
— Aesop

Strength

Work to a 1RM Front Squat

Then

3 Rounds:

3x Front Squat at 80-85% of 1RM

Rest as Needed

Conditioning

3 Rounds: 40 sec on / 20 sec off for max reps/calories

SkiErg

Wall Balls

Alternating Dumbbell Snatch

Plank Shoulder Taps

Wall Sit

Recovery

2 min each:

Couch

Pigeon

Thursday 1-10-19

Defeat may serve as well as victory to shake the soul and let out the glory.
— Edwin Markham

INTERVAL WEIGHT TRAINING

1) 3 Rounds:

8x Thrusters

300m/250m Row

90 Seconds Rest

2) 3 Rounds:

5/5x Kettlebell Overhead Walking Lunges

60 Second Jump Rope/Double Unders

60 Seconds Rest

3) 3 Rounds

30 sec Founder

10x KB RDL

10/10x single leg glute bridges

10x cossack squats

Wednesday 1-9-19

The art of being happy lies in the power of extracting happiness from common things.
— Henry Wade Beecher

Strength

5 Rounds:

3x Hang Squat Clean - increasing weight

3x Box Jumps

Rest as needed

Conditioning

3 Rounds for time:

12x Burpees

12x Calorie Bike

12x Pull Ups

6/6x Weighted Box Step Overs (40/25# dumbbells)

Recovery

2 Minutes Each:

Jefferson Curls

Childs Pose

Tuesday 1-8-19

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

Strength

5 Rounds:

5x Deadlift - increasing weight

25m Heavy Sled Push

Rest as needed

Conditioning

21-15-9 Reps For Time:

Dumbbell Push Press (40/25#)

Calorie Row

Box jumps

Accessory

3 Rounds:

10/10x Standing Barbell Russian Twists

50m Farmers Carry

5x Ab Wheel

10x GHD Hip Extensions + 10 sec Sorensen hold on last rep

Monday 1-7-19

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

Strength

10 min slow AMRAP:

5x Strict pull ups

7x Dips

9x Push ups

*focus on quality movement not just total reps

Conditioning

For time:

500m Row

25x Kettlebell Front Squats

50x Sit Ups

75x Double Unders

50x Sit Ups

25x Kettlebell Front Squats

500m Row

Accessory

2 Rounds:

10/10x Bird Dogs

10x Banded Good Mornings

30 Second Plank Shoulder Taps

10/10x Kneeling Slashers

This Week at Altitude Athletics (Jan. 7th - Jan. 11th)

Jan7-11.jpg

Monday

To start the week we’ll do an AMRAP of pull ups, dips and push ups. Followed by kettlebell front squats, sit ups, and rowing. Finishing up with some accessory work.

Tuesday

We’re going to push the weights on some heavy deadlifts to start the day, paired with some sled pushes. The conditioning portion of the workout is going to have dumbbell push press, calorie row and box jumps. Finishing with some accessory work, ab wheels, standing Russian twists, GHDs and farmer carries.

Wednesday

The mid week grind is going to be a burner, hang squat cleans paired with box jumps to start things off. Next up we’ve got burpees, calories on the bikes, pull ups and weighted box step overs. Add in a couple minutes of stretching and we’ll call it a day.

Thursday

Thrusters and rowing to start our Thursday. Diving right in to overhead kettlebell walking lunges and jumping rope for out workout and finishing off with some foam rolling and stretching.

Friday

Our final day off the work week will be working up to a heavy front squat. The bulk of our workout is going to consist of time on the SkiErg, wall balls, alternating dumbbell snatches, plank shoulder taps and wall sits.

Saturday 1-5-19

It is our choices... that show who we truly are, far more than our abilities.
— J. K. Rowling

Strength

4 Rounds - Dumbbell Complex:

10x Deadlift

8x Power Clean

6x Thrusters

4x Burpees

Rest 60-90 sec

*increase weight each round*


Conditioning

In teams of 3 against a 15 minute clock:

Bike 3 Miles

Then AMRAP with remaining time:

30x Burpees Over Bar

30x Ground To Overhead (40/30kg)

30x Toes to Bar

*split work anyway between partners

Recovery

2 Minutes Each:

Banded Pigeon

Banded Shoulder

Friday 1-4-19

Success is science; if you have the conditions, you get the results.
— Oscar Wilde

Strength

4 Rounds:

6x Kettlebell Floor Press

20x Weighted Hollow Rocks (KB’s stay locked out)

6x Kettlebell Floor Press - in glute bridge

20 Second Weighted Flutter Kicks (KBs stay locked out)

Rest as needed

Conditioning

For Time in teams of two:

1000m Row, then

2-4-6-8-10

Kipping Pull Ups

Squat Clean (50/35kg)

(P1 does 2 of both, then P2 does 2 of both, then 4/4, etc)

Then, 1000m Row

Recovery

Banded Shoulder

Couch