Thursday 2-21-19

We are only in our bodies for a limited time, why not celebrate the journey instead of merely riding it out until it’s over?
— Jen Sincero

Interval Weight Training Day!

1) 3 Rounds:

10x Hang Power Clean

50m Sled Push

Rest 60-90 Seconds

2) 3 Rounds:

10x Front Squat

10x Shuttle Sprints

Rest 60-90 Seconds

3) Against a 7 Minute Clock

500m Row, then AMRAP:

10x Wall Balls

5/5x Weighted Box Step Overs 20’’ (40/30# DBs)


Wednesday 2-20-19

Passion is energy. Feel the power that comes from focusing on what excites you.
— Oprah Winfrey

Conditioning

“Filthy Fifty”

50x Box Jump (24/20’’)

50x Jumping Pull-Ups

50x Overhead Kettlebell Swings (24/16kg)

50x Walking Lunges

50x Knees to Elbows

50x Push Press (20/15kg)

50x GHD Back Extensions

50x Wall Ball Shots (20 pound ball)

50x Burpees

50x Double Unders

Recovery/Accessory

3 Rounds:

250m EASY row (recovery pace)

60 Second Plank Shoulder Taps

25m/25m Single Arm Overhead Kettlebell Carry

10/10x Lateral Band Walks



Tuesday 2-19-19

A goal should scare you a little, and excite you A LOT.
— Joe Vitale

Strength

5 Rounds:

10/10x Half Kneeling Arnold Press

5/5x Single Arm Row with 5151 tempo

Rest as Needed

Conditioning

7 min AMRAP:

300m Row

20x Air Squats

15x Kettlebell Swings

--Rest 2 Minutes--

5 Minute AMRAP:

200m Row

5/5x Jumping Lunges

10x Push Ups

Accessory

2 Rounds:

5x Ab Wheel

30 Second Flutter Kicks in Hollow Hold

15x Supermans

10/10x Medicine Ball Russian Twists



Monday 2-18-19

Our intention creates our reality.
— Wayne Dyer

Strength

5 Rounds:

3x Power Clean & Jerk - increasing weight

Rest as Needed

Conditioning

Against a 14 min clock: get as far as possible (45#/30#)

3/3x Dumbbell Snatch

3x Goblet Squat

3x Burpees

25m/25m single arm farmers carry

6/6x Dumbbell Snatch

6x Goblet Squat

6x Burpees

25m/25m single arm farmers carry

9x...

12x…

15x…

*continue with increasing reps pattern until time ends.

Recovery

2 Minutes Each:

Foam Roll T-spine with Kettlebell

Bretzl




This Week at Altitude Athletics (Feb 18th - 22nd)

Happy Sunday everybody!

We hope that you’ve had a great weekend and are almost ready to shift gears into the week. In addition to your usual week overview we wanted to pop in and announce we will be starting Open Gym hours next month! Beginning Monday March 4th we will hold Open Gym hours 4 times a week. Mondays and Wednesdays from 11:00AM - Noon and Tuesdays and Thursdays from 8:30AM - 9:30AM.

The Open Gym hours are for use of the cardio equipment, to make up a missed workout, or to come in and do some strength or skill work on your own. There will be a coach at the gym, but please note that these are independent work sessions, not coached sessions. Members who do not have unlimited memberships will be required to use one of their monthly classes for this time at the gym.

We reserve the right to revoke Open Gym use if staff feels that what you are doing with this time is unsafe or inappropriate. We want everyone to be able to use the gym for their benefit, but in a safe and reasonable way.

Thanks for your time and attention,

- John and the Coaching Staff

Monday

To begin the week we will be working on our power clean and jerks, increasing the weight as we go. Part two of the workout will have us working against a clock, the movements include dumbbell snatches, goblet squats, single arm farmers carries, and burpees. Monday will be finished with foam rolling and stretching.

Tuesday

Starting things off with half kneeling Arnold press and single arm dumbbell rows. Next up, we’ll be moving into an 7 minute AMRAP of rowing, air squats, and kettlebell swings followed by a brief rest and another, shorter AMRAP. The second AMRAP will be rowing, jumping lunges, and push ups. A core accessory circuit will finish out the day. The circuit will include ab wheels, hollow hold flutter kicks, Supermans and Russian twists.

Wednesday

We will be doing one of the CrossFit benchmark workouts this Wednesday! To start things off we’ll do a good warm up and then jumping right into the “Filthy Fifty.” The Filthy Fifty is made up of box jumps, jumping pull ups, “CrossFit style” kettlebell swings, walking lunges, knees to elbows, push press, GHD back extensions, wall balls, burpees and double unders. This is a longer workout so we’ll finish the day with some light accessory/recovery movements. The recovery will be a light recovery row, plank shoulder taps, single arm overhead kettlebell carries, and lateral band walks. This day might look intimidating, but it’s a great benchmark to test yourself! Let’s see how much improvement you’ve made since last time!

Thursday

It’s Interval Weight Training Day!!

Round 1 will be hang power cleans and sled pushes. Round 2 we’ll do front squats and shuttle sprints. Round 3 will be a row, weighted box step overs and wall balls.

Friday

Open workout 19.1!

Also don’t forget about Friday Night Lights - starting at 5pm

For the next 5 weeks we will be doing The Open workouts on Fridays, these will be linked in the post going up Thursday nights.

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.