Tuesday 3-26-19

The best teachers are those who show you where to look, but don’t tell you what to see.
— Alexandra K. Trenfor

Strength

4 Rounds:

10/10x Bulgarian Split Squat - increase weight

20 Second Sprint on the Bike

Rest as Needed

Conditioning

Against a 7 min clock:

1000m Row

AMRAP with remaining time:

5x Burpees

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

Accessory

10x Wall Slides

5/5x Single Arm Bent over Kettlebell Row

30 Second Founder

20x Double Leg Banded Hip Bridge


Monday 3-25-19

Success without fulfillment is the ultimate failure.
— Gerard Adams

Strength

5 Rounds:

5x Strict Pull Ups - increasing weight

5x Kipping Pull Ups

Rest as Needed

Conditioning

In Teams of 2:

80x Calorie Row

80x Kettlebell Swings

80x Box Jump Overs

80x Dumbbell Thrusters (30/20#)

80x Box Jump Overs

80x Kettlebell Swings

80x Calorie Row

*split work anyway, one works while one rests

This Week At Altitude (March 25th - 29th)

Monday

This week we will be kicking things off with some strict and kipping pull ups followed by a team conditioning workout. The workout will include calories on the rowers, kettlebell swings, box jump overs, and thrusters.

Tuesday

Starting the day we’ll be doing a combination of Bulgarian split squats and bike work. On to the next section we’ve got rowing, burpees and dumbbell snatches. Finishing the day with some accessory work; wall slides, single arm bent over kettlebell rows, founders, and banded glute bridges.

Wednesday

Interval Weight Training day! Split into three sections, we’ll be doing barbell jump squats, weighted sit ups, rowing, bench press, and a sled push relay.

Thursday

Switching things up just a bit with this workout, we’ve got double kettlebell clean and press (check out the video for a couple helpful tips) and hamstring walkouts with a push up at the bottom. Next up we’ll be doing some rowing, broken up with sets of ground to overhead, bar over burpees and thrusters. Recovery stretching and foam rolling to end the day.

Friday

The strength portion of today’s workout is going to be working with heavy back squats, maybe even hitting a PR! Next up, grab a partner and power through calories on the bike and rower, wall balls and alternating dumbbell snatches. Recovery to follow.

Saturday 3-23-19

You become what you believe.
— Oprah Winfrey

Strength

4 Rounds

10/10x Front Foot Elevated Split Squats (front food on 3-4 inch plate) - Increasing weight

10x Strict Toes To Bar

Rest as Needed

Conditioning

5 Rounds

30 Seconds of Wall Balls

30 Seconds Rest

30 Seconds of Med Ball Cleans

30 Seconds Rest

30 Seconds Max effort Bike

30 Seconds Rest

Accessory

3 Max effort L-Sits attempts

Thursday 3-21-19

Most people have the will to win, few people have the will to prepare to win.
— Bobby Knight

Interval Weight Training Day!

1) 3 Rounds

10x Push Press - increasing weight

5x Kipping Pull Ups

10x Shuttle Sprints

Rest 90 sec

2) 3 Rounds

10x Back Rack Reverse Lunges - inc weight

3/3x Jumping Lunges

1 Minute Bike - max calories

Rest 90 sec

3) SkiErg relay! Split into two groups

5-8 minutes as a team max meters on SkiErg

Wednesday 3-20-19

One who deceives will always find those who allow themselves to be deceived.
— Niccolo Machiavelli

Strength

4 Rounds:

10x Heavy goblet squat with 2 sec pause at bottom of each rep

25m sled push heavy - increase weight

Rest 90-120 sec

Conditioning

3 Rounds:

90 Seconds Row

30 Seconds Rest

60 Seconds Row

60 Seconds Rest

Accessory

6-8x Push Up - 3131 tempo

25/25m Single Arm Bottoms Up Kettlebell Overhead Carry

20 Second Founders

40 Second Body Saw Plank


Tuesday 3-19-19

The friend in my adversity I shall always cherish the most. I can better trust those who helped relieve the gloom of my darkest hour than those who are so ready to enjoy with me the sunshine of my prosperity.
— Ulysses S. Grant

Conditioning

4 Rounds: (27 min time cap)

15x Calorie Row

15x Box Jumps

15x Deadlift - 40/30kg

15x Push Press - 30/20kg

15x Calorie Ski

15x Abmat or GHD Situps

15/15x Mountain Climbers

15/15x Hollow Rocks

Rest 1 Minute Between Rounds

Recovery

2 Minutes each:

Banded Pigeon

Banded Anterior Hip

Banded Posterior Hip


Monday 3-18-19

The greatness of a man is not how much wealth he acquires, but in his integrity and his ability to affect those around him positively.
— Bob Marley

Strength

4 Rounds:

1-2x Rope Climbs

7x Thrusters

Rest as Needed

Conditioning

Dumbbell Complex - 40/25#

5-4-3-2-1 Reps of:

  • Deadlift

  • Lunges (5/5, 4/4, etc)

  • Power Clean + Push Press

Immediately to…

21/15x Calorie Bike

21x Wall Balls

21x Burpees

21x Kipping Pull Ups

Recovery

OH Wall Stretch

Supine Foam Roller

Bretzl

This Week At Altitude Athletics (Mar 18th - 22nd)

Monday

To start off our week we’re going to be doing some skill/strength work with rope climbs and thrusters. Conditioning will be a descending rep dumbbell complex of deadlifts, lunges, and power clean to push press. Then right into calories on the bike, wall balls, burpees and kipping pull ups. Finishing off the day with stretching and foam rolling.

Tuesday

Jumping right into the conditioning portion of the workout this Tuesday, we’ll be doing calories on the rower, box jumps, deadlifts, push press, calories on the SkiErg, Abmat or GHD sit ups, mountain climbers and hollow rocks. We’ll have built in rest in between rounds. Recovery will be a couple different banded stretches.

Wednesday

We’ll start our Wednesday with the strength portion doing heavy pause goblet squats and heavy sled pushes. I hope you’re ready to jump into a boat because we’re going to do some rowing for our conditioning part. We’ll do fun a row and rest combo. Accessory work to finish off the day will be tempo push ups, single arm bottom up kettlebell carries, founders pose, and body saw planks.

Thursday

Interval Weight Training Day! Our sections this week will be push press, kipping pull ups, and shuttle sprints, back rack reverse lunges, jumping lunges and max effort on the bike, and the final section will be a SkiErg relay.

Friday

Crossfit Open Workout 19.5

Thursday 3-14-19

If you don’t like something, change it. If you can’t change it, change your attitude.
— Maya Angelou

Strength/Skill

EMOM 10 Minutes

1x Power Clean - building to a heavy single

Conditioning

5 Minute AMRAP - 40/25# Dumbbells:

4x Deadlift

4x Front Squat

4x Push Press

4x Front Rack Reverse Lunges

4x Push Jerk

Immediately to…

5 Minute AMRAP:

30x Double Unders

15x Calorie Row

Recovery

Foam Roll Glutes

Foam Roll Quads

Foam Roll T-spine - loaded with a Kettlebell

Wednesday 3-13-19

Life is the art of drawing without an eraser.
— John W. Gardner

Strength

5 Rounds:

10/10x Alternating Dumbbell Bench Press - Keep non-moving arm locked out

5x Ring pull-ups

Rest as Needed

Conditioning

4 Rounds:

40 Seconds on / 20 Seconds off at each station for max reps/cals:

  • SkiErg

  • Med ball Cleans

  • Weighted step ups

  • DB snatch @ 40/30# (alternating)

  • Single leg Wall sit (20s/side)

*rest 1 minute between rounds

Recovery

2 Minutes each:

Couch Stretch

Bretzl

Tuesday 3-12-19

The greatest gift you can give yourself is letting go of other people’s expectations for your life.
— Rachel Hollis

Strength

4 Rounds:

5-10x Strict HSPU or HS Hold to Negative

20-30s Double Unders or Single Unders

50m Heavy Farmers Carry

90 Seconds Rest

Conditioning

4 Rounds for Time:

20/15x Calorie Bike

5x Roes to Bar

10x Deadlift - Bodyweight

15x Box Jumps


Recovery

Wall Slides

Anterior/Posterior Hip Capsule stretches with band

Monday 3-11-19

The highest form of ignorance is rejecting something you don’t know anything about.
— Wayne Dyer

Strength

4 Rounds:

5x Double Kettlebell Front Squat - 3111 tempo

4/4x Double Kettlebell Front Rack Reverse Lunges

30 Sec Body Saw Plank

90-120 Seconds Rest

Conditioning

In teams of 2 against an 18 Minute clock:

3-6-9-12-15 reps of:

Burpees Over Bar

Shoulder to Overhead (40/30kg)

*with remaining time complete as many calories as possible as a team on the rower

Recovery

Banded shoulders

Childs Pose

Bretzl



This Week At Altitude Athletics (Mar 11th - 15th)

Monday

Kicking off our week with some tempo kettlebell front squats, kettlebell reverse lunges and plank body saws (check out the video above for some different options/variations). The conditioning portion of the workout will be a team workout with shoulder to overhead and burpees over the bar. Recovery will be shoulder mobility and stretching the back.

Tuesday

Tuesday’s workout will start off with some handstand work, double unders and farmer carries. Once we’ve worked through that we’ll switch gears to the conditioning portion, biking for calories, deadlifts, toes to bar and box jumps. After this set of movements we’ll be sure to stretch out the back and open up the hips.

Wednesday

Getting right into things with some upper body work. We’ve got alternating dumbbell bench press (keeping the non-working arm extended) and ring pull ups to start things off. The conditioning part will be a little different today, working for 40 seconds and then resting for 20 seconds. The movements will be as follows, SkiErg, med ball cleans, alternating dumbbell snatches, and wall sits. Recovery will be stretching and mobility work.

Thursday

Thursday’s workout will start with some work on the power clean, it’s going to be more of a strength oriented session building to some heavier weight over time. Once done with the power cleans we’ll be moving into a quick AMRAP with deadlifts, front squats, push press, reverse lunges and push jerks the directly into another short AMRAP of double unders and calorie rowing. Lots of foam rolling to end the day!

Friday

CrossFit Open workout 19.4

The link will be posted Thursday night at 6pm

Thursday 3-7-19

The earth has music for those who listen.
— Shakespere

Interval Weight Training Day!

1) 3 Rounds:

6x Cluster (Squat clean to thruster) - increasing weight

6x Kipping Pull Ups

200m Row

90 Seconds Rest

2) 3 Rounds:

6x Bench Press - increasing weight

6x Clapping Push Ups

50m Sled Push

90 Seconds Rest

3) 3 Rounds:

45 Second Plank on Rings

10/10x Barbell Floor Wipers

10x Bent Over Reverse Fly

15x GHD Hip Extensions


Wednesday 3-6-19

Success is no accident. It is hard work, perseverance, learning, studying, sacrifice, and most of all, love of what you are doing or learning to do.
— Pele

Conditioning

1) 10 Minute AMRAP:

20/15x Calorie Bike

10x Hang Power Clean

10x Front Squat

--rest 3 min--

2) 10 Minute AMRAP:

20/15x  Calorie Row

10x KB Suitcase Deadlift

100m Farmers Carry

--rest 3 min--

3) 10 Minute AMRAP:

20/15x Calorie Ski

10x Aussie Rows

10x Push Ups

10x Abmat Sit Ups


Recovery

2 Minutes each:

Couch Stretch

Bretzl

Foam Roll T-spine


Tuesday 3-5-19

Be brave. Take risks. Nothing can substitute experience.
— Paulo Coelho

Strength

5 Rounds:

8x Dumbbell Seated Strict Press - 1 second pause at top (Sit on box/bench)

4x Strict Pull Ups

Rest as Needed

Conditioning

12 Minute AMRAP:

25m Sled Push

20x Push Ups

20x Sit Ups

10/10x Overhead Walking Lunges (2x35/20# Kettlebells)

Accessory

3 Rounds:

10/10x Lateral Band Steps

15/15 Second Woodpecker Hold

10/10x Lateral Medicine Ball Throw to Wall