Thursday 6-20-19

I took the one less traveled by and that has made all the difference.
— Robert Frost

Strength

5 Rounds:

5x Bench Press - increasing weight

5x Barbell Bent Over Row

Rest as Needed

Conditioning

15 Minute AMRAP:

20x Calorie Bike

20x Wall Balls

10/10x Weighted Box Step Overs (35/25# Dumbbells)

20x Push Ups

20x Double Unders

2x Rope Climbs

Recovery

2 Minutes Each:

Bretzl

Jefferson Curls

Banded Shoulder

Wednesday 6-19-19

The only person you are destined to become is the person you decide to be.
— Ralph Waldo Emerson

Crossfit

IWT Day!!

1) 3 Rounds:

8x Push Press - increasing weight

8x Kipping Pull Ups

400m Run

90 Seconds Rest

2) 3 Rounds:

4/4x Barbell Front Rack Reverse Lunges

4x Front Squat

90 Seconds Max Calorie Row

90 Seconds Rest

3) 3 Rounds: (not for time)

5/5x Single Leg Controlled Step Downs (12-16’’)

45 Second Plank Knees to Elbows

30 Second Hollow Hold

15 Second L-sit Practice

Rest as Needed

Endurance

1) 4 Rounds:

10/10x Split Squat - increasing weight

15x Banded Good Mornings

Rest as Needed

2) In teams of 2:

20 Minute AMRAP:

500m Row

50x Wall Balls

40x Pull Ups

30x Burpee Box Jumps

20x Calorie Bike

200m Run (together)

3) 2 Minutes Each:

Banded Shoulder

Overhead Wall Stretch

Tuesday 6-18-19

You’re not always meant to know where you are heading.
— Seeker

Conditioning

In teams of 2:

12 Minute AMRAP, alternating rounds with partner (40/30# Dumbbells)

8x Deadlift

8x Bent Row

8x Hang Power Clean

8x Thrusters

20 Second Overhead Dumbbell Hold

**rest 5 minutes**

12 Minutes AMRAP, alternating rounds with partner

250m Row

15x Jump Squats

15x Abmat Situps

Recovery

2 Rounds:

5x SOTS Press

10/10x L-Seated PVC Twists

OH Wall Stretch

Couch


Monday 6-17-19

Look closely at the present you’re constructing. It should look like the future you are dreaming.
— Alice Walker

Crossfit

Strength

10 Minutes EMOM - increase weight every other round (ie 2 min, 4 min, 6 min)

2x Power Clean

2x Front Squat

Conditioning

5 Rounds:

200m Run

6x Dumbbell Weighted Burpee Step ups (35/20#)

30x Double Unders

60 Seconds Rest

Recovery

2 Minutes Each:

Bretzl

Banded Shoulder


Endurance

1) 3 Rounds:

10x Dumbbell Front Squat

4/4x Dumbbell Reverse Lunges

90 Seconds Row

90 Seconds Rest

2) 3 Rounds:

6x Kettlebell Press

6x Kettlebell Push Press

90 Seconds Bike

90 Seconds Rest

3) Sled Push Relay

3-4x 50m Pushes Each

This Week at Altitude Athletics (June 17th - 21st)

Monday

Starting off the week we’ve got a strength EMOM, increasing weight every two minutes with power cleans and front squats. Moving into our conditioning piece involving running, double unders and weighted step ups.

Tuesday

We’ll be kicking things off by teaming up! The workout will be a slightly different team workout with deadlifts, bent over rows, hand power cleans, thrusters and an overhead hold. There will be scheduled rest and then staying with your partner we’ll go through rowing, jump squats, and abmat sit ups. Finishing up with recovery stretching and mobility.

Wednesday

Interval Weight Training Day!! Our movements for IWT will include push press, pull ups, running, front rack reverse lunges, front squats, rowing, single leg controlled step downs, plank knees to elbows, hollow holds and L sit practice.

Thursday

In the strength portion we’ll be working opposite sides of the body with a bench press and bent over row combo. Then we’ll move into an AMRAP workout of biking, wall balls, weighted step overs, push ups, double unders, and rope climbs. Recovery stretching to end the day.

Friday

To finish off the work week we’ll be teaming up again! Grab a partner and work through some back squats, burpees, rowing, dumbbell snatches, double unders, and thrusters. We’ll stretch and foam roll to finish off the day.

Saturday 6-15-19

The only source of knowledge is experience.
— Albert Einstein

Strength

4 Rounds - *moderate pace*

250m row

15 sec L-sit

5x wall walks

Rest 60 sec

Conditioning

20 Minute EMOM:

Min 1: 25m 2-Hand Dumbbell Overhead Walking Lunges

Min 2: 25m Heavy Backwards Sled Drag

Min 3: 30 Second Plank March

Min 4: 12/9x Calorie Ski

Recovery

1-2 Minutes each:

Foam Roll Quads

Foam Roll T-spine

Childs pose

Friday 6-14-19

You cannot shake hands with a clenched fist.
— Indria Gandhi

Crossfit

Strength

4 Rounds:

8/8x Half Kneeling Arnold Press - increasing weight

4/4x 3 point Dumbbell Row

Rest as Needed

Conditioning

In teams of 2:

3-6-9-12-15

Thrusters

Burpees Over Bar

*p1 does 3+3, then p2 does 3+3, etc until both partners finish 15+15

Immediately into..

2000m row

*partners split work anyway on one rower

Endurance

1) 4 Rounds:

12x Back Squat

12/12x Single Leg Hip Extension

Rest as needed

2) 25-20-15-10-5

Squat Thrust

KB Swing

Double Unders

*After each set run 200m

3) 7 way hips

Thursday 6-13-19

Success isn’t always about greatness. It’s about consistency. Consistent hard work leads to success. Greatness will come.
— Dwayne Johnson

Strength

5 Rounds:

Squat Clean + Hang Squat Clean  - Increase weight

Rest as needed

Conditioning

15 min AMRAP

25x Kettlebell Swings

20x Ab Mat Situps

15x Box Jumps

400m run

Recovery

90 sec Bretzl

90 sec Hurdler stretch

90 sec Frog stretch

Wednesday 6-12-19

A true friend never gets in your way unless you happen to be going down.
— Arnold H. Glasow

Crossfit

Interval Weight Training Day!

1) 3 Rounds:

12x Shoulder to Overhead

60 Seconds Jump Rope/DU

60 Seconds Rest

2) 3 Rounds:

12x Deadlifts - increasing weight

100m Sprint

Walk back for rest

3) SkiErg Relay 6-9 minutes

Break into teams and race!

Endurance

1) 4 Rounds:

10x Deadlift - increasing weight

3/3x Jump Lunges

Rest as Needed

2) 4 Rounds:

14x Wall Ball

16x Calorie Row

18x Abmat Situps

20x Cross Body Plank Knees to Elbows

30 Seconds Rest

3) 2 Rounds:

5/5x Transverse Step Ups

20 Second Hollow Hold Flutter Kicks

10/10x Landmine Russian Twists

10/10x Single Leg Hip Bridge (from a box)

Tuesday 6-11-19

I already know what giving up feels like. I want to see what happens if I don’t.
— Neila Rey

Strength

4 Rounds:

5x Back Squat - with 2 sec pause in bottom

10x Banded Glute Bridge

Rest as needed


Conditioning

5 Rounds:

12x 2-Hand Dumbbell Power Clean (40/30#)

12x Box Jumps

200m Run

45-60 Seconds Rest


Recovery

T-spine Foam Roller

Bretzl

Couch

Monday 6-10-19

Watch carefully, the magic that occurs, when you give a person, just enough comfort, to be themselves.
— Atticus

Crossfit

Strength

5 Rounds:

8/8x Dumbbell See Saw Bench Press

8/8x Dumbbell Bent Over Alternating Row

Rest as needed

Conditioning

30-20-10

Calorie Row

Alternating Dumbbell Snatch - 50/35# (15/15, 10/10, 5/5)

Alternating Goblet Lunges (15/15, 10/10, 5/5 - use same Dumbbell)

Recovery

1-2 Minutes Each:

Hurdler Stretch

Couch

Bretzl

Endurance

1) 4 Rounds:

10x Kneeling Dumbbell Curl to Press

5/5x Renegade Rows

Rest as needed


2) 4 Rounds against running clock:

Min 1: Max Reps Hippity Hops

Min 2: Max Reps Alternating Dumbbell Snatch

Min 3: Max Calorie Row

Min 4: Weighted Step Ups

Min 5: Rest

3) 1-2 Minutes Each:

Frog

OH wall stretch

Bretzl


This Week at Altitude Athletics (June 10th - 14th)

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Monday

Kicking off a new week with a strength duo of see saw bench press and bent over alternating rows for the upper body and back. Moving right into a fast fun triplet workout including rowing for calories, alternating dumbbell snatches, and alternating goblet lunges. We’ll be finishing the day off with stretching cool down.

Tuesday

Strength this Tuesday will be back squats with a pause in the bottom and banded glute bridges. We want to work the pause on the back squats to help slow things down and make sure we’re really focusing on driving out of the bottom with power. The conditioning piece of the workout will feature dumbbell power cleans, running, box jumps and a scheduled rest period. Finishing things off with dedicated stretching and foam rolling, especially for the lower body.

Wednesday

It’s IWT Day!! Our movements this week will include shoulder to overhead, jumping rope, deadlifts, a SkiErg relay and some sprints!

Thursday

The strength portion is going to be a little complex this Thursday, literally. We’ll be working through a barbell clean complex of squat cleans and hang cleans. Moving from the complex right into our condition piece with running, kettlebell swings, ab mat sit ups and box jumps. Bring the day to an end with coach lead group stretching.

Friday
We’ll be starting things off with half kneeling Arnold press and 3-point rows. Now, lets team up for our workout we’ve got everyone’s favorite, thrusters and bar over burpees, once through finish the workout off with a row. Push your partner and lets have some fun!

Friday 6-7-19

One small positive thought in the morning can change your whole day
— Zig Ziglan

Crossfit

Interval Weight Training Day!

1) 3 Rounds:

8x Power Clean - increasing weight

4x Burpees

Run 200m

Rest 90 sec

2) 3 Rounds:

12x Barbell Lunges 6/6

50m Sled Push

Rest 60-90 sec

3) 3 Rounds:

10x Kneeling DB curl & Press

10x Dumbbell Bent Over Reverse Fly

5-10x Rower Pike Ups

10/10x Banded Kettlebell Psoas March


Endurance

1) 4 Rounds of the complex:

10x Dumbbell Deadlift

5/5x Dumbbell Reverse Lunges

25m Sled Push

Rest 60-90 sec


2) 5 Rounds:

45 Second Row

15 Second Rest

45 Second Burpees

15 Second Rest

45 Second Plank

15 Second Rest

3) 7 Way Hips!


Thursday 6-6-19

The quality of a person’s life is in direct proportion to their commitment to excellence no matter what field of endeavor they have chosen.
— Vince Lombardi

Strength

Work to 1RM Front Squat

Conditioning

15-12-9-6-3 reps for time:

Front Squat (60/40kg)

Calories on the Bike

50m Front Rack Kettlebell Carry

Recovery

2 Rounds:

5/5x Bulgarian Split Squat - 3111 tempo

15x Banded Good Mornings

10/10x Lateral Theraband Walks

10-20 Second Hang Off Rig


Wednesday 6-5-19

You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.
— George Lorimer

Strength

4 Rounds:

20-30 sec Handstand Hold to Negative Push Up

5x Box Drag Press

10x Dumbbell RDL - 4111 Tempo

Rest as Needed


Conditioning

2 Rounds against a running clock:

0:00-3:00 = 400m Run + Max Double Unders

3:00-4:00 = Max reps Kettlebell Mr. Spectacular

4:00-5:00 = Max Plank Shoulder Taps

5:00-6:00 = Max Calorie Row

6:00-800 = Rest


Recovery

1-2 min each:

Banded pigeon

Banded anterior hip

Bretzl

Tuesday 6-4-19

You get in life what you have the courage to ask for.
— Oprah Winfrey

Strength

4 Rounds:

6x Push Press - increasing weight

6x Strict Pull Ups

Rest as Needed


Conditioning

14 minute AMRAP:

7x Push Ups

14x Wall Balls

21x Kettlebell Swings

200m Run

Recovery

2 Rounds:

1 min L/R Banded Shoulder

10x Shoulder Scarecrows

20x Banded Tricep Push Downs


Monday 6-3-19

Worry is like a rocking chair. It gives you something to do but it doesn’t get you anywhere.
— Van Wilder

Strength

4 Rounds:

8x Deadlift - increasing weight

4x Box Jump - as high as possible safely

Rest as Needed

Conditioning

10-9-8-7-6-5-4-3-2-1 Reps for Time:

Scotty Bob (push up + row L/R)

Weighted Step Ups L/R (10/10, 9/9…)

*Row 150m after each set

*finish with row

Recover

7 Way Hips

This Week at Altitude Athletics (June 3rd-7th)

Monday

Starting the week off, we’ll be doing a combination of heavier deadlifts and box jumps to get the legs and back working. Then we move into a triplet of rowing, scotty bobs, and step ups. Concluding the day with some hip mobility exercises.

Tuesday

We’ve got a fun strength couplet of pull ups and push press to begin the workout. After that we’ll work through an AMRAP with push ups, wall balls, kettlebell swings, and running. Recovery will include shoulder mobility and tricep push downs.

Wednesday

To begin, we’ll be working on some skill oriented movements. Handstand holds to a negative push up, box drag presses, and tempo RDLs. (Head over to the Altitude YouTube page for a video on the box drag press) We’ll also be introducing a new movement this week, its the Mr. Spectacular. We’ll be combining it with double unders, running, plank shoulder taps and calories on the rower for a great workout. Banded stretching to finish the day.

Thursday

Thursdays are for squats! Front squats to be more precise. We’ll be working to a heavy single on the front squats to kick off class. Bringing things down a notch, we’ll decrease the front squats and add in calories on the bikes and front rack carries for the conditioning portion. Accessory moments will finish off class, including Bulgarian split squats, good mornings, lateral band walks and rig hangs.

Friday

Interval Weight Training Day! This week’s movements will include power cleans, burpees, barbell lunges, sled pushes, running, kneeling curl to press, bent over reverse flies, rower pike ups, and banded kettlebell psoas march. Lots of variety should make for a great workout!

Saturday 6-1-19

The most satisfying thing in life is to have been able to give a large part of one’s self to others.
— Pierre Teilhard de Chardin

Strength

4 Rounds:

6x Dumbbell Thrusters - 5151 tempo

20 Second Hollow Hold

Rest as Needed

Conditioning

4 Rounds, against 2 min clock:

10x Burpees

Then AMRAP with remaining time:

Calorie Row

*rest 1 min between rounds

Recovery

2 Rounds:

1 Minute Foam Roll T-spine Smash

25/25m Overhead Kettlebell Carry

5x Jefferson Curl