Programming This Week- Nov. 30 to Dec. 4, 2015

Announcements:

Christmas Schedule Update- GYM CLOSED- December 24, 2015 to January 1, 2016. We will reopen on January 2, 2016 at 9:00am.

Saturday Class Change and NEW CLASS! Saturday class is moving to 9:00am beginning December 5, 2015. Barbell Club will begin this Saturday (Dec. 5, 2015) at 10:00am. Barbell Club is an hour long class dedicated to olympic and power lifting. This will not be a fast paced workout, we will focus on learning and refining skills in the back/front squat, deadlift, overhead squat, snatch, clean and jerk, and various assistance lifts.

Individual Programming-as you know we are shifting the entire gym to individual programming. This means that each and every member will have personal programming and nutrition based on your health and fitness goals. If you have not had a chance to meet with Coach Katy to discuss programming please email info@traindivergent.com to set up a time. We will continue to program a "main" workout through the end of December while we transition to individual programming. 

Programming this week:

Monday
30-Nov

4 sets:
8 Front Squats- moderate weight- speed focus
3 Wall Walks
30 DU
Rest 2 Min between sets; sets should be quick with good form
+
Row 400m
Rest 90 sec
x 5

Tuesday
1-Dec

6 Min AMRAP @ 90%
5 Burpees
5 Box Jumps
5 Pull Ups
Rest 2 min
6 Min AMRAP @90%
8 Strict Press
8 V-Ups
8 Walking Lunges
Rest 2 Min
6 Min AMRAP
TGU

Wednesday
2-Dec

4 sets:
8 Back Squat- moderate weight- speed focus
1 Min Russian KBS
Rest 60 Sec
+
4 Rounds for time:
8 Clean and Jerk
8 T2B
+
Tabata DU

Thursday
3-Dec

Row 2k
Run 1 Mile
AD 50 cals
easy pace

Friday
4-Dec

Friday Benchmark- Strength Endurance
45 Min AMRAP (yes, 45 min)
Barbell weight: 115/75
5 Deadlift
5 Clean
5 Front Squat
5 Push Jerk
Score- rounds + reps

Programming for Nov. 23 to Nov. 27, 2015

Announcements:

Please remember to sign in for 5:30am and 9:30am classes. Cut off times for signing in are 1 hour before the class starts.

Thanksgiving Schedule: 

Thursday, November 26, 2015- Gym CLOSED.

Friday, November 27, 2015- We will be open from 4:00pm to 7:00pm ONLY. No morning classes.

NOTICE:

We will shift to Individual Programming as of December 1, 2015. Please email me at info@traindivergent.com to set up a time to meet with me about your programming or find me in the gym. We will review your goals, workout frequency and nutrition. 

Programming this week:

Monday
23-Nov

Back squat @30X1-3-3-3; sets across (sets across means you do each of the 3 sets with the same weight)
+
35 Minute AMRAP
12 Wall Balls
12 V-Ups
12 Box up and over
40 Double Unders

Tuesday
24-Nov

12 Minute EMOM
odd- 12 HR Push Ups
even- 12 KBS
rest 2 min
12 Minute EMOM
Odd- 8-10 pull ups
Even- 10 KB Goblet Reverse Lunge
rest 2 min
12 Minute EMOM
odd- AMRAP burpees
even-rest
rest 2 min
12 Minute EMOM
odd- 16jumping lunges
even- 1/1 TGU

Wednesday
25-Nov

Front Squat- 3- 2-1-1
Strict Press- 8-8-8-8- sets across
+
1 Min Sprawls
1 Min Row
1 Min AD
1 Min Plank
1 Min Sit Ups
x 6-8

Thursday
26-Nov

Elk Grove Turkey Trot 5k/10k or Rest -GYM CLOSED. Sign up for Turkey Trot here.

Friday
27-Nov

Gym Open 4-7pm only today! No morning classes.
10,9,8,7,6,5,4,3,2,1
KBS
Thruster
Pull Up
Burpees

 

Programming for Nov. 16- Nov. 20, 2015

 


Monday
16-Nov

Barbell Good Morning- 2 x 10- light weight- focus on corrrect hinge technique
Single leg RDL- 2 x 10- 10-20 lbs per hand; focus on correct hinge technique
EMOM 14 Minutes
odd- 1/1 TGU
even- 10 Double KB reverse lunge
+
15 Wall Walks

Tuesday
17-Nov

10 Minute AMRAP
Run 300m
10 HR Push Ups
10 Sit Ups
rest 4 min
10 Minute AMRAP
30 DU
10 Burpees
5 Pull Ups
Rest 4 min
10 Minute AMRAP
Row or AD for calories

Wednesday
18-Nov

Back Squat- 4 x 8- moderate weight; same weight for all working sets; rest 1 minute between sets
Deadlift- 4 x 8- light weight (50-60% of max); focus on correct hinge technique- go light if necessary
Chin Ups- AMRAP x 3; rest as needed between sets
+
2 min max sit ups
2 min rest
2 min max push ups

Thursday
19-Nov

Recovery Day
1 MIN shuttle run easy
1 MIN jump rope singles
1 MIN row easy
:30 side plank each side
x 6-8

Friday
20-Nov

For time:
15-12-9
Power Clean
Burpee over bar
Rest 8 minutes
12-9-6
Push Press
T2B

 

Programming Nov. 9- Nov. 13, 2015

Announcements:

Divergent Membership Meeting- November 19, 2015 at 6:30pm. All members were sent an invite via email. If you did not receive this email please let me know.

In addition to posting programming on the website and Facebook, I will be sending out a weekly email to all members.

Monday
9-Nov

Back Squat- 5-3-1-5-3-1- second set should start higher and go heavier than first set; rest as needed between sets
+
12 Min AMRAP- each movement must be distinct- choose your weight
1 Deadlift
1 Power Clean
1 Front Squat
1 Shoulder to overhead
+
Russian KBS- Heavy
10-10-10-10-10

 

Tuesday
10-Nov
8 Min AMRAP
10 Wall Balls
10 Burpees
Rest 4 Min
8 Min AMRAP
Row 200m
20 Jumping Lunges
:30 wall sit
Rest 4 Min
8 Min AMRAP
30 Hollow Rocks
20 Frog Kicks
10 Sprawls

 

Wednesday
11-Nov
5 sets- don’t put kb down during set; rest 2 min between sets
8 KB Goblet Squat
8 KB Goblet Lunge
8 SDHP
4/4 KB snatch (single arm)
+
4 Rounds for time
10 Pull Ups
20 Push Ups
30 Sit Ups
40 DU

 

Thursday
12-Nov
Row 2k
Run 1 Mile
AD 50 cals
easy pace

 

Friday
13-Nov
Front Squat- build to 5RM
Push Press- 2-2-2-2- build per set
RDL- heavy- 3-3-3
+
7 Min AMRAP
5 Power Clean
10 Burpee over bar
15 Box Jumps

When did we forget how to eat?

 

I had a conversation with a friend today about various topics and something came up that prompted this little rant/article. Hope you enjoy it...

Eating is personal...

Eating healthy, it sounds so cliché it makes me cringe to hear it. What is healthy anyway?  You probably can’t go a day without reading or hearing about this diet or that diet or seeing someone’s food on Facebook. I know I can’t, I’m a nutrition coach after all. I’ve done research, read books, obtained certifications and I’ve coached a fair amount of people and have done quite a lot of self-experimentation when it comes to diet and exercise. I’ve learned one very important thing; there is no single way to eat.

Eating is personal. What works for you might not work for your friends or your family or clients or students. And just as there are differences between people, we each have different dietary needs at different times. Are you trying to lose weight and restricting calories? Vigorous weightlifting and high intensity exercise probably won’t work too well with that plan. Trying to elevate your physical performance? Elimination diets and cleanses and detoxes will not only kill your performance they may leave you extremely depleted, fatigued, lethargic and could even cause injury. Healthy for one person could mean disaster for another. This all depends on your personal circumstances and the desired outcome. 

Finding the right way to eat, for each of us, can be confusing. Eat bananas, no don’t eat bananas they make you fat. Eat lots of meat and vegetables. No wait! Meat causes cancer don’t eat meat. These are just examples of course. With all of the conflicting information and an abundance of tasty food-like products loaded with sugar, fat, and salt, it isn’t any wonder that more than two thirds of Americans are considered overweight or obese (National Health and Nutrition Examination Survey, 2009-10). And for all the money we have spent on trying to figure out the right way to eat we are still lost.

When did we forget how to eat?

When did we forget how to eat? It might have something to do with a food industry that cares nothing about the health of its customers (and the 147 billion dollars spent annually on treating obesity related ailments) and instead cares only about consumer purchasing patterns. Or maybe it’s because animal and plant breeding and cultivation practices over the last 200 years or more have sacrificed flavor and nutrition for yield (profit) and uniformity.  Left with bland food devoid of nutrition we have a flavor industry that has come to the rescue and can chemically concoct whatever flavor the heart (or wallet) desires and fool our brains into thinking we are eating strawberry yogurt, for example, and yet no strawberries were used in the “processing” of the yogurt. Even chicken, yep real, raw chicken, has to be flavored with chicken flavor because it is so bland (Schatzker, 2015). We have exchanged nutrition and health for pleasure and profit. I’d say its not working out so well.

Remember when...

So how do we remember what to eat? We have to dump the processed food-like products and cut way back on the things that kill our taste buds and make us crave ever more junk. You guessed it! Sugar! Now, don’t get me wrong. I’m not saying that foods like donuts and pizza are evil. They are perfectly enjoyable every now and then. The poison is in the dose. If these unnaturally flavored foods show up in your diet daily or even weekly, you are going to have a major flavor malfunction. In nature, sweet things contain tons of nutrients. Intense flavors are a signal to the brain and body that there is an abundance of nutrients available in this leaf or fruit or root or animal flesh. But once you introduce synthetic flavors that are more intense than those found in nature the flavor/nutrient relationship is uncoupled and the brain and body become confused and are no longer able to guide you toward health and wellness.  You will crave more and more of the intense, non-natural flavor because your brain thinks that it is a rich source of nutrients.

When I started studying nutrition it never made sense to me that anyone should have to know what nutrients the body requires and what foods have protein and carbs and fat. Do you think that science books have always been around to teach people about their bodies and what foods they need to eat? We are endowed with a very sophisticated nutrient detection system; it’s called our nose. Have you ever had a cold and everything you eat is bland? That’s because you can’t smell the aromatic compounds in the food that are signaling flavor. Flavor is how we detect nutrients. Sadly, with synthetic flavor available, we want the wrong foods. To hear what your body is saying, you’ll have to make a conscious choice to reduce or eliminate the consumption of processed and synthetic food and start eating food that nature intended.

Need help remembering how to eat? Get in touch: info@traindivergent.com/916-756-5460. 

 

Reservations Required

 

NOTICE

Effective November 1, 2015. Reservations will be REQUIRED for 5:30am and 9:30am classes. 

Sign in by 4:45am for the 5:30am class and 8:30am for the 9:30am class. If there is no one signed into class by these cut-off times there will be NO CLASS.

Reservations are NOT required between 4pm and 7:30pm.


To sign in to class:

1. You can get to the Zen Planner Member Site one of two ways:

2. Log in using your email address and password that was sent to you by Zen Planner. If you can't locate this email please contact me at info@traindivergent.com.

3. Click on the "Calendar" link on the left side of the screen. 

4. Locate the class you wish to sign into and click on it.

5. If you have an active membership, you will see a blue "Reserve" button to the far right. Click it and you are signed in for that class. If you don't have an active membership the only options will be to try a free class or drop in. If you currently have a membership plan but it isn't giving you the option to reserve please contact me at info@traindivergent.com.

 

Programming for Oct 26 to Oct 30, 2015

Apple Hill Harvest Run is November 1, 2015! Join us for a 3.5 or 8.5 mile run through the neighborhoods and farms of Apple Hill! Details and registration here.
 

Monday
26-Oct

Without putting the KB down:
10 KB Goblet Squat
10 KB Goblet Lunge
10 KB Swing
x 5; rest 90 sec between sets
+
20 TGU- alternate per rep
+
10 Min AMRAP
1 Wall Walk
2 Box Jump (24/20)
3 Burpee Pull Up or Burpee CTB

Tuesday
27-Oct

6 Min AMRAP
Run 250m (around parking lot)
7 Sprawls
7 Sit Ups
Rest 2 Min
6 Min AMRAP
Row 150
10 Back Extensions (on GHD)
8 Walking Lunges
Rest 2 Min
6 Min AMRAP
AirDyne for calories

Wednesday
28-Oct

Front Squat- 3 x 5 @ 70% 1 RM
+
4 Sets:
15/10 Ring Rows
15/10 Push Ups
*perfect form-everyone does ring rows no pull ups
+
Row 500m
Rest 2 Min
x 5
all rows same pace

Thursday
29-Oct

Recovery Day
Run 2 miles easy pace
or
Row 5K

Friday
30-Oct

Back Squat @ 20x1- 3 x 5- you choose weight
Bench Press 5 x 5- build per set
Deadlift- build to heavy triple
+
50-40-30-20-10
Sit Ups
Double Unders

Programming for Oct. 19- Oct. 23, 2015


Monday
19-Oct

Back squat @30X1-3-3-3; build per set
10 Min EMOM
odd- 5/5 KB Snatch (single arm)
even- 10 Russian Swings (heavy)
Rest 3
10 Min EMOM
odd- 1/1 TGU
even- 3 Wall Walks
Rest 3 Minutes
10 Min EMOM
odd- 20 Hollow Rocks
even- 16 Jumping Lunges


Tuesday
20-Oct

Strict Press- 4 x 8- moderate weight
8 Min EMOM-
4 Walking Lunges + 3 Fronts
Rest 3-5 Minutes
5 Rounds (quick pace)
10 Push Ups
20 Sprawls
30 DU
40 Mountain Climbers


Wednesday
21-Oct

Front Squat- 3 x 5 @ 65% of heaviest lifted
10 Rounds @ 80% effort
Run 300m
10 KB Swings
10 Wall Balls


Thursday
22-Oct

Recovery Day
1 Min Row
1 Min AD
1 Min sprawl
1 Min Singles
x 10


Friday
23-Oct

Back Squat@ 30X1- 4-4-4; same weight as Monday
Power Clean- build to heavy in 10 min
6 Min EMOM
5 Power Clean- tng @ 60% of heavy
Rest 3 min
2 Minutes max burpees
Rest 2 Minutes
x 3

Programming Oct. 12- Oct. 16, 2015

Monday
12-Oct

Back squat @30X1; 3-4x4; rest 60sec - keep it light to practice tempo
Power Clean- 5 x 3; build per set
7 Min AMRAP
10 Step Ups
5 Burpees
5 T2B
Rest 3 Minutes
7 Min AMRAP
20 DU
10 Walking Lunges
10 Sit Ups

Tuesday
13-Oct

EMOM- 5 Minutes
5 Push Press- tng reps build per minute
Row 400m; rest 2 minutes
x 5 *all rows same pace

Wednesday
14-Oct

KB Goblet Squat (heavy)- 4-4-4-4; pause 2 sec in the bottom of squat
Deadlift- 3-3-3- build to challenging triple
3 Rounds for time:
25 KBS
25 Burpees

Thursday
15-Oct

Row 2k easy
AD 50 cals easy
Run 800m easy
+
mobility

Friday
16-Oct

1. Squat Press- 3 reps tng- build per set
2. AMRAP pull ups any style
x 4; rest 3 minutes between
+
25 Min AMRAP
Run 300m
15 Box Up and Overs
10 Sprawls

Programming for Oct. 5 to Oct. 10, 2015


Monday
5-Oct

Back Squat- 3 x 5- add 10 lbs from Sept 28
EMOM 12 Min
odd- 10 RDL (light weight)
even- 16 Jumping Lunges
12 Min AMRAP
1/1 TGU
10 Inch Worm
30 sec FLR

Tuesday
6-Oct

From rack- push press x 1/push jerk x 1/split jerk x 1
6-8 sets; build per set
4-5 sets:
6 Squat press
6 Burpees
20 DU
Rest 3 minutes between sets

Wednesday
7-Oct

4 sets: all same pace 6 min amrap:
250m run (around parking lot)
7 wall ball
7 Sit Up
rest 3 min

Thursday
8-Oct
Recovery Day

30 Minutes- easy pace
50 singles
300m run
10 get ups
10 cal AD

Friday
9-Oct

Back Squat- build to max
Take 85% of max and complete 1 AMRAP set
+
For time 10-9-8-7-6-5-4-3-2-1 Shoulder to overhead (135/95#) 
Toes-to-bar

Announcements and Programming for Week of September 27, 2015

 

Announcements!

New section of the rig is up! More pull up stations and a muscle up station!

Upcoming Events...we'd love for you to join us!

November 1, 2015- Apple Hill Run. Details here.  

November 26, 2015 (Thanksgiving Day!)- Elk Grove Turkey Trot/Courage Run. Details here.

Schedule Update:

As most of you know, we have switched to a new operating system for the gym. You should have all gotten an email with a username and password. Reservations are now REQUIRED for 5:30am class. This class is now being offered only on Monday, Wednesday, and Friday. When attendance is up we can add more morning slots. Go to www.traindivergent.com and click the bar across the top that says "Members Sign In Here" and you will be taken directly to the log in page so you can sign in for class (use your username and password that was emailed to you). 

 

Programming this week:

Monday
28-Sep

Back Squat- 3 x 5 @ 60% speed focus
EMOM 12 Min
odd- 12 Barbelll Front Rack lunge
even- 12 kb swings
5 Min AMRAP
30 DU
3 Wall Walks
Rest 2 Min
5 Min AMRAP
5 Burpees
10 T2B

Tuesday
29-Sep

Power Clean x 1/Push Press x 2; 4 sets; build per set
EMOM 30 Min
1-  8 kb deadlift
2- 4/4 single leg RDL
3- 12 kb sumo deadlift high pull

Wednesday
30-Sep

Front Squat- 3 x 5 @ 60% of heaviest lifted
6 sets:
10 wall ball (20/14)
10 push ups
10 lunge steps/leg unweighted
rest 60 sec
10 to 1
Toes to bar
Weighted sit ups

Thursday
1-Oct

Recovery day
1 Min Row
1 Min AD
1 Min Sit Ups
1 Min Singles
x 10

Friday
2-Oct

Split Squat (rear foot elevated)- 6/6 x 4
3 sets: all same pace
6 min amrap:
row 200m
5 box jump step down (24/20)
10 situp
rest 3 min

 

Programming for September 21-25, 2015


Monday
21-Sep

Back Squat-  2-2-2 @ 85%
EMOM 10 Minutes
Odd- Row 200m/150m
Even- 20 Jumping Lunges
6 Min AMRAP:
Turkish Get Up- alt. hands per rep
3 sets:
20 frog kicks
30 hollow rocks


Tuesday
22-Sep

Strict Press-2-2-2 @ 85%
Death march (db) 10 steps x 2
40 Min AMRAP
Run 300m
15 Russian KBS
15 Wall Balls


Wednesday
23-Sep

Front Squat- 3-2-1-1-1-1- build per set
EMOM 8 Minutes:
odd- 5/5 KB snatch (single arm)
even 5/5 KB squat press
6 Rounds for time:
8 Burpees
8 KB Swing


Thursday
24-Sep

Bench Press- 2-2-2 @ 85% 1 RM
21-15-9
Power Clean (95/65)
Wall Balls (20/14)
3 Rounds (easy pace):
Jog 300m
50 Sit Ups


Friday
25-Sep

Back Squat- 1-1-1-1 @ 90%; rest as needed between sets
5 Rounds
15 Deadlift- 135/95
20 Sit Ups
then…
jog 1 mile easy pace

*Scaling and workout modification is always available.

Programming for September 7-11, 2015

We are back to regular hours this week. I apologize for my absence last week! A big thanks to Brennan and Devan for keeping the gym open! I hope everyone had a good week and thanks for hanging with us.


Tuesday
8-Sep

Strength
Press- 3x 5 @ 70%
Barbell Row- 4 x8
4 Rounds:
250m Row
8 Burpees over rower

Endurance
1 minute inch worm
1 minute lunges
1 minute bear crawl
1 minute jumping squats
x 6
then…
Run 1 Mile

Gymnastics
21-15-9
Squat
Sit Up
Pull Up
then..
EMOM for 12 Minutes:
odd- HSPU AMRAP
even- rest
then…
10 Candlesticks
10 Wall Walks
for quality- perfect form


Wednesday
9-Sep

Strength
A. Backsquat 3 x5 @ 72%
B. Deadlift build to heavy set of 5
C. Weighted box step-ups
8/leg x 3
D. 10min AMRAP
3 strict pullups
10 ring pushups

Endurance
A. 300M Sprint rest 90 sec x 3
B. 10 min EMOM
Odd: 8 goblet single leg sit to stand
on bench (4 leg)
Even: 15 decline pushups
Feet on bench
C. 10min EMOM
5 Wall Balls + 20 DU


Thursday
10-Sep

Strength
A. 20 Turkish Get Ups
B. 20 Strict HSPU
C. Pull-Up AMRAP
3 rounds rest as needed between
Efforts
D. 4 sets
10 Heavy Russian KB Swings

Endurance
A. 30 min AMRAP
Run a mile
20 deadlifts (135/95)
If you finish your last set of
deadlifts with not enough time
to run a mile, run the mile anyway

Gymnastics
2 minute pike stretch
3 minute wall split
1 minute lunge stretch each side
3-5 bridges
Practice bridge walk wall to wall
W2W x 2
Scoots
Inch worm
Walking plank
dragon push ups


Friday
11-Sep

Strength
A. Backsquat 3 x 5 @ 75%
B. Bench 3 x 5 @ 70%
C. 4 sets
25 frog kicks
D. 10-8-6-4-2
Jumping Lunges
Squats
 

Endurance
6 rounds
400M Run
20 KB Swings
20 situps
2 Wall Walks

Programming for August 24-28, 2015


Monday
24-Aug

Strength
Back Squat- 3 x 5 @ 65%; rest 1 minute between sets
Strict Press- 3 x 5 @ 65%; rest 1 minute between sets
Reverse lunge- double kb front rack- 8/leg x 2; rest 1-2 min
AMRAP 5 Min
6 power clean
6 burpees over bar
Rest 2 minutes
AMRAP 5 Min
25 DU
10 Pull Ups

Endurance
10 Rounds
Row 500m
15 Burpees
Gymnastics
wall to wall:
lunge w/twist
inch worm
scoots
3 minute wall split
1 minute lunge stretch each side
1 minute pigeon stretch each side
1 Minute Handstand Hold
10 Candlesticks
10 Strict T2B
100 Hollow Rocks
100 Superman Rocks

Tuesday
25-Aug

Strength
RDL- 3 x 10 light weight; perfect form
TGU- 20 reps- alt arms per rep
Wall balls- 12 reps EMOM for 8 minutes
5 Rounds for time:
Row 200m
10 T2B

Endurance
Run 2 Miles
50-40-30-20-10
DU
Sit Ups

Gymnastics
10-20-30/30-20-10
Unbroken push ups- don't start the set until you can get it unbroken
3 sets
5 strict pull up + strict T2B (pull up/toes to bar is 1 rep)
Then…
50 Bicycles
40 sit Ups
30 Frog Kicks
20 Hollow Rocks
10 Candlesticks

Wednesday
26-Aug

Strength
Back Squat- 3 x 5 @ 67%; rest 1 min
Bench Press- 3 x 5 @ 65%; rest 1 min
EMOM 14 Minutes
10 Overhead Walking Lunge
12 HR Push Up

Endurance
 AMRAP 10 MIN @ 85%
300m Run
10 KB Goblet Reverse Lunge
10 Sit Ups
rest 3 minutes
AMRAP 10 MIN @ 85%
Row 250m
20 walking lunges
10 V-Ups
rest 3 minutes
AMRAP 10 MIN @ 85%
5 Burpees
10 T2B
25 Double Unders

Gymnastics
2 Minute Pike Stretch
3 Minute Wall Split
1 Minute Pigeon each side
3-5 Bridges
Spend 30 minutes on mobility

Thursday
27-Aug

Strength
4 Sets:
Squat press x 5-7; build per set
Chest to bar pull ups/chin ups x 12 (4.4.4)
rest 3 minutes between sets
AMRAP 5 Minutes
2 Wall Walks
8 Box Jumps

Endurance
Row 2K
rest 5 min
20min EMOM
ODD: 5 thrusters + 20 DU
EVEN: 10 pushups + 20 lateral hops over bar

Gymnastics
20 Minutes:
5 Handstand Push Ups
10 Pistol Squats
15 Pull Ups

Friday
28-Aug

Strength
Front Squat- build to heavy triple
Complex- 6 sets- build per set
Power clean x 2/Push Press x 2/Push Jerk x 1

Endurance
Run 1 Mile
Rest time it took to run
x 3

Gymnastics
2 Minute Pike Stretch
3 Minute Wall Split
1 Minute Pigeon each side
3-5 Bridges
3 sets:
:30 Hollow hold
:30 Superman hold
:30 V-sit on ground
:30 wall sit
Practice for 20 Mintues:
Handstand hold- freestanding
Handstand walk

Programming for August 17-21, 2015- TESTING WEEK!!!

Get ready for some testing this week! All programs will be testing. Try to be here this week Monday/Tuesday/Thursday/Friday. Wednesday will be an easy recovery day. We are testing lifts as well as conditioning benchmarks. If you are not familiar with the barbell lifts, that's ok. We will do some testing with kettlebells and other training implements. 


Monday
17-Aug
Testing- All Programs
A. Back Squat- Find 1 RM
B. AT1 Tester:
Max Effort
250m Row
15 KBS 35/53
25 Burpees
15 KBS
250m Row
Rest 12 min
Repeat


Tuesday
18-Aug
Testing
A. Strict Press- Find 1 RM
B. Broad Jump- max distance
C. Mile Run-time trial


Wednesday
19-Aug
Recovery
20 Calorie Row
20 Sit Ups
50 Singles
10 Calorie AD
x 10
all easy pace
then…
2 minute pike stretch
3 minute wall split
1 minute pigeon each side
1 minute lunge stretch each side
mobility


Thursday
20-Aug
A. Deadlift- Find 1 RM
B. Bench Press- Find 1 RM
C. 2K Row- time trial


Friday
21-Aug
A. Power Clean- Find 1 RM
B. :20 shuttle run- max reps (1 rep is 10 meters)
C. Pull Ups- max reps unbroken

Programming August 10-14, 2015


Monday
10-Aug

Strength
Back Squat- EMOM- 2-3 reps @ 70%- 6 minutes
Strict Press- 3 x 5 @ 68% 1RM
EMOM- 14 Min
odd- front rack barbell lunge
even- 12 KB Swing

Endurance
Run 1 Mile
Row 1 Mile
Run 1 Mile

Gymnastics
2 Minute Pike Stretch
3 Minute Wall Split
1 Minute Pigeon each side
3-5 Bridges
For time:
30 Wall Walks

Tuesday
11-Aug

Strength
Deadlift- 3 x 5- moderate weight
TGU- 20 reps- alt arms per rep
Wall balls- 10 reps EMOM for 8 minutes

Endurance
AMRAP 40 MIN
300m run
30 DU
20 box up and overs
10 V-Ups 

Gymnastics
2 Minute Pike Stretch
3 Minute Wall Split
1 Minute Pigeon each side
3-5 Bridges
2 sets:
:30 Hollow hold
:30 Superman hold
:30 V-sit on ground
:30 wall sit
For time:
10,9,8,7,6,5,4,3,2,1
T2B
Pull Ups

Wednesday
12-Aug

Strength
Front Squat- 3 x 5- build per set
Power Clean- 5 x 3 @ 65% of 1RM
Chin Ups- 3 sets max reps per set; rest as needed between

Endurance
1 Minute Bear Crawl
1 Minute Jump Rope
1 Minute FLR
1 Minute Row
1 Minute Shuttle Run
x 10

Gymnastics
2 Minute Pike Stretch
3 Minute Wall Split
1 Minute Pigeon each side
3-5 Bridges
Spend 30 minutes on mobility

Thursday
13-Aug

Strength
Bench Press- 5 x 5- 68%- speed focus
Barbell Row-  3 x 7- moderate weight
KB Snatch- single arm 5/5 x 5

Endurance
Run 3 miles
*there will be a course mapped out for you

Gymnastics
2 Minute Pike Stretch
3 Minute Wall Split
1 Minute Pigeon each side
2 sets:
:30 hollow hold
:30 superman hold
30 hollow rocks
30 superman rocks
15 V-Ups
15 T- push ups
3 sets for quality:
L-Sit Hold- 10 sec.
5 Candlesticks
10 Strict Toes to Bar
15 Scoots

Friday
14-Aug

Strength
Back Squat- 5 x 5 @ 70%
Reverse lunge- double KB- front rack x 6-8/leg x 3
3 sets:
3 wall walks
15 v-ups

Endurance
Row 2000m
100 DU
Row 1500m
50 Wall Balls
Row 1000m
40 Burpees
Row 500m
20 Push Ups
Row 250
10 Pull Ups
Row 100 sprint

Programming August 3- 7, 2015


Monday
3-Aug

Strength
Back Squat- 3 x 5  @ 68% 1 RM
Deadlift- 1 x 5- build to 5RM
Ring Row- 5 x 5- feet elevated on box
EMOM- 12 Minutes
odd- 10 RFESS- rear foot elevated split squat- kb/db
even- 15 HR Push Up

Endurance
Run 1 Mile
Rest time it took to run
Run 1 Mile
Rest time it took to run
Row 500m
rest 90 seconds on rower
Row 500m
Going for best possible times on both rows.

Gymnastics
2 Minute Pike Stretch
3 Minute Wall Split
1 Minute Pigeon each side
3-5 Bridges
50 Toes to Bar
Each time you come off the bar perform 3 wall walks

Tuesday
4-Aug

Strength
Strict Press- 3 x 5 @ 65%
Hang Power Snatch- 5 x 3- you choose weight- light to moderate to focus on form and technique
5 Sets:
Weighted box step ups- x 10
L-sit hold x :15

Endurance
50 Wall Balls
50 DU
40 Wall Balls
40 DU
30 Wall Balls
30 DU
20 Wall Balls
20 DU
10 Wall balls
10 DU

Gymnastics
2 Minute Pike Stretch
3 Minute Wall Split
1 Minute Pigeon each side
2 rounds- wall to wall
Dragon Push Ups
Inch worm
Walking plank
Hollow/superman roll
Handstand walk

Wednesday
5-Aug
 

Strength
Back Squat- 5 x 5 @ 60% 1 RM
Push/pull ladder- 12 minutes- incease by 1 rep each per round.
1 Wall Walk
1 Rope Climb
2 Sets:
W2W- scoots

Endurance
EMOM- 60 Minutes
1- 10 Sprawls
2- 15 Sit Ups
3- :30 FLR
4- 10 box step ups
5- :30 jump rope singles
6- 16 lunges

Gymnastics
2 Minute Pike Stretch
3 Minute Wall Split
1 Minute Pigeon each side
3-5 Bridges
Mobility Day
Banded hip distraction 2 minutes per side
Banded hip extension 2 minutes per side
Barbell Trap Smash- 1 minute per side + any additional needed
Foam roll- quads/IT bands 2 minutes per
Foam roll- thoracic spine extension- 2 minutes static
Leg Swings- 10 per side (front and side)
Star Rolls- 10 per side

Thursday
6-Aug

Strength
Power clean- build to heavy single
Power clean- AMRAP @ 80% of heavy single- 6 minutes
5 Sets:
Bench Press x 5 @ 68-70%
5 Strict Toes to Bar

Endurance
2 Mile Fartlek- run 1 minute jog 1 minute
100 Push Ups
100 Sit Ups

Gymnastics
2 Minute Pike Stretch
3 Minute Wall Split
1 Minute Pigeon each side
1 Minute Lunge stretch each side
10-20-30/30-20-10
Unbroken push ups- don't start the set until you can get it unbroken
3 sets
5 strict pull up + strict T2B (pull up/toes to bar is 1 rep)
Then…
50 Bicycles
40 sit Ups
30 Frog Kicks
20 Hollow Rocks
10 Candlesticks

Friday
7-Aug

Strength
Back Squat- 3 x 5 @ 70% of 1 RM
EMOM- 18 Minutes
odd- kb deadlift x 10
even- single leg RDL 5/5
odd- russian kb swing

Endurance
Row 2000m
AD 50 Cals
Run 800m
x 2

Gymnastics
2 Minute Pike Stretch
3 Minute Wall Split
1 Minute Pigeon each side
3-5 Bridges
3 sets:
:30 Hollow hold
:30 Superman hold
:30 V-sit on ground
:30 wall sit
Practice for 20 Mintues:
Handstand hold- freestanding
Handstand walk

Programming Updates

 

We are changing up the programming a bit in an effort to provide the best service to our members. Your training program should not be one-size-fits-all. We believe that individualized programming offered in a group environment is the best way to achieve results while still having fun! We will offer 3 program options daily: Endurance, Strength, and Gymnastics. Programming for the week is listed below.

  • To improve body composition and functional strength you can choose 1-2 strength workouts, 2-3 endurance workouts, and maybe 1 gymnastics workout per week. 
  • If your goal is to increase muscle mass and improve absolute strength choose 3-4 strength workouts and 1 endurance and 1 gymnastics workout per week. 
  • If you are interested in all around fitness and conditioning you can mix and match the programs however you like. 

Recovery is very important. Do not go more than 3 days with no rest. If you only train during the week try a gymnastics workout on Wednesday to lower the intensity and recover from previous workouts. Ideally, you would take a complete day off from working out every 2-3 days. 

Example-

For someone interested in improving body composition and functional strength (all around fitness):

Monday- Strength

Tuesday- Endurance

Wednesday- rest day

Thursday- Strength

Friday- Gymnastics

Saturday- Endurance

or

Monday- Strength

Tuesday- Endurance

Wednesday- Gymnastics

Thursday- Strength

Friday- Endurance

If you aren't sure how to plan your training please come talk to me. That's what I'm here for!

Monday, July 27, 2015

Strength
Back Squat- 5 x 5  @ 65% 1 RM
Deadlift- 1 x 5- build to 5RM
Ring Row- 5 x 5- feet elevated on box
EMOM- 12 Minutes
odd- 10 double kb reverse lunge
even- 15 V-Up

Endurance
:30 jump rope (single leg alt.)
:30 rest 
x 6
:30 run
:30 rest
x 6
:30 sprawl
:30 rest
x 6
:30 row
:30 rest
x 6

Gymnastics
2 Minute Pike Stretch
3 Minute Wall Split
1 Minute Pigeon each side
3-5 Bridges
Weighted Pull Up- find max
2 sets:
:30 hollow hold
:30 superman hold
30 hollow rocks
30 superman rocks
15 V-Ups
15 T- push ups
3 sets for quality:
L-Sit Hold- 10 sec.
5 Candlesticks
10 Strict Toes to Bar
15 Scoots

Tuesday, July 28, 2015

Strength
Push Press- 5 x 5- biuld per set
Barbell Row- 3 x 7- same weight for 3 sets
Farmer carry- 10 meters x 10- build per set

Endurance
Run 1 Mile
Then…
10 Rounds
10 Wall Balls
10 Burpees
Then..
Run 1 Mile

Gymnastics
2 Minute Pike Stretch
3 Minute Wall Split
1 Minute Pigeon each side
3-5 Bridges
Handstand hold- 1 minute on parallettes with spot
Kick up to handstand x 10
Tuck up to handstand x 10
Straddle up to handstand x 10
Headstand hold- 30 seconds x 4
Candlestick Roll x 10
Candlestick Roll to Pistol x 10 each leg
single arm/single leg plank hold- 30 seconds/alt x 6
100 V-Ups

Wednesday, July 29, 2015

Strength
Back Squat- 4 x 4 @ 68% 1 RM
KB Single Leg RDL- 8-10/leg x 2 (http://www.stack.com/video/49633734001/kettlebell-singleleg-rdl-with-drew-brees/)
Hang squat clean- EMOM- 6 minutes- 3 reps TnG- warm up to working weight you choose then do EMOM reps with same weight for all sets
2 sets:
:30 hollow hold
:30 superman hold
30 hollow rocks
30 superman rocks
15 V-Ups
15 T- push ups

Endurance
3 Sets:
Row or AD 10 Minutes @ 75% effort
FLR- accumulate 4 minutes

Gymnastics
2 Minute Pike Stretch
3 Minute Wall Split
1 Minute Pigeon each side
3-5 Bridges
Mobility Day
Banded hip distraction 2 minutes per side
Banded hip extension 2 minutes per side
Barbell Trap Smash- 1 minute per side + any additional needed
Foam roll- quads/IT bands 2 minutes per
Foam roll- thoracic spine extension- 2 minutes static
Leg Swings- 10 per side (front and side)
Star Rolls- 10 per side

Thursday, July 30, 2015

Strength
Bench Press- 5 x 5 @ 65% 1RM
Weighted Pull up- 3-4 x 4 sets; build per set
Box up and over- weighted (vest or DB/KB) x 100

Endurance
Run 2 Miles
100 Hollow Rocks
100 Superman Rocks
 

Gymnastics
2 Minute Pike Stretch
3 Minute Wall Split
1 Minute Pigeon each side
3-5 Bridges

Perform the following movements in succession without rest:

20 Spider Push Up
20 Hindu Push Up
20 Helicopter
20 Plank to Push Up
30 Sprinter sit ups
30 Ab mat sit ups
30 Frog Kicks
30 Hollow Rocks
40 Jumping Lunges
40 Mountain Climbers
40 Grasshopper
40 Air Squats

Friday, July 31, 2015

Strength
Back Squat- build to heavy single
Back Squat- amrap at 80% of heavy single
TGU- 20 reps alternating sides
Walking Lunges- front rack barbell 10 steps x 4
 

Endurance
With an empty barbell:
20  BB Back Squat
10 Pull Ups
10 Push Ups
10 Toes to Bar
20  BB Push Press
10 Pull Ups
10 Push Ups
10 Toes to Bar
20 BB Squat Press
10 Pull Ups
10 Push Ups
10 Toes to Bar

Gymnastics
100 pull ups
100 push ups
100 sit ups
100 air squats

 

 

Programming for July 20, 2015 to July 24, 2015

Build

Monday

A. Run 1 Mile
B. Back Squat- 3 x5- 60% of 1 RM speed focus
C. Strict Press- 60% of 1 RM- speed focus
D. Deadlift- Build to heavy triple
E. 3 sets
20 Hanging knee raises
20 toes to wall
20 superman rocks

Tuesday

A. Run 1 Mile
B. CRS 6  Minutes @ 80%
6 Toes to bar
9 Burpees
12 KB Swing
Rest 2 Minutes
C. CRS 6  Minutes @ 80%
10 Walking Lunges
10 Push Ups
10 Sit Ups
Rest 2 Minutes
D. CRS 6 Minutes @ 80%
2 Wall Walks
10 Pull Ups
15 Air Squats

Wednesday

A. Run 1 Mile
B. 40 sec max burpees; 40 second rest x 5
rest 10 minutes
C. Tabata- alternate movements
Jumping lunges
Hollow Rocks
Rest 8 minutes
D. For time:
40  wall balls
20 toes to bar

Thursday

A. Run 1 Mile
B. Back Squat- 4 x 6- 60% of 1RM- speed focus
C. Bench Press- 3 x 5- 60% of 1 RM- speed focus
D. Power clean- build to heavy single
E. EMOM 5 Minutes
Power clean 3 reps TnG- 60% of Part E
F. Chin Ups- 3 sets max reps

Friday

A. Run 1 Mile
B. Running Drills- led by Coach
C. Jog 30 seconds/walk 30 seconds x 20
D. FLR- accumulate 4 minutes

Restore

Monday

A. Run 1 Mile
B. CRS 20 Minutes
5 ring rows
10 Push Ups
15 Lunges

Tuesday

A. Run 1 Mile
B. Strict Press- 3 x 5- 60% of 1 RM
C. 3 sets:
Row 10 Minutes
Plank on elbows- accumulate 3 minutes

Wednesday

A. Run 1 Mile
B. 400m row; rest 2 minutes x 5
C. Tabata
Air squats
Hollow rocks
Rest 8 Minutes
D. For time:
40 wall balls
20 sit ups

Thursday

A. Run 1 Mile
B. KB Goblet Squat- 3 x 5 w/2 sec. pause; rest 1 minute between sets
C. Bench Press- 60% of 1 RM- speed focus
D. Deadlift- 3 x 10 light weight; rest 1 minute between sets
E. Ring rows or chin ups- 3 sets max reps

Friday

A. Run 1 Mile
B. Running Drills- led by Coach
C. Jog 30 seconds/walk 30 seconds x 20
D. FLR- accumulate 4 minutes

Programming for July 13, 2015 to July 17, 2015

This week we will de-load a bit and recover from last week's max testing. If you did not max last week you may continue on the strength program.

Build- July 13-17, 2015

Monday

A. Run 1 Mile
B. 6 Sets- easy pace/running clock
1 Min Singles
1 Min Air Bike
1 Min Row
30 sec. side plank (each side)
1 Min Bear Crawl

Tuesday

A. Run 1 Mile
B. CRS 5 Minutes
6 Toes to bar
9 Burpees
12 KB Swing
Rest 2 Minutes
C. CRS 5 Minutes
10 Walking Lunges
10 Push Ups
10 Sit Ups
Rest 2 Minutes
D. CRS 5 Minutes
2 Wall Walks
10 Pull Ups
15 Air Squats

Wednesday

A. Run 1 Mile
B. 6 Sets- build per set-focus on technique
Power Clean x 1/Push Press x 3
C. 4 Sets
5 Deadlift- heavy
10 Box Jump sd or box step up
15 KB Goblet Squat
Rest 3-4 Minutes 

Thursday

A. Run 1 Mile
Rest 10 Minutes
B. 3 Rounds- as fast as possible
8 KB Swing
8 Burpees
Rest 10 Minutes between B and C
C1. Double KB front rack reverse lunge- 6/leg 
C2. Row 150m
x 3- rest 2 minutes between sets

Friday

A. Run 1 Mile
B. EMOM 14 Minutes
odd- bench press x 6
even- RDL x 10 - light weight
C. EMOM 14 Minutes
Odd- 5 Squat Press + 10 DU
Even- 5 Barbell Row + 10 DU

Restore- July 13-17, 2015

Monday

A. Run 1 Mile
B. 6 Sets- easy pace
1 Min Singles
1 Min Air Bike
1 Min Row
:30 side plank (each side)
1 Min Bear Crawl

Tuesday

A. Run 1 Mile
B. CRS 5 Minutes
6 Hanging Knee Raises
9 Sprawls
12 KB Swing
Rest 2 Minutes
C. CRS 5 Minutes
10 Walking Lunges
10 Push Ups
10 Sit Ups
Rest 2 Minutes
D. CRS 5 Minutes
2 Wall Walks
10 Ring Rows
15 Air Squats

Wednesday

A. Run 1 Mile
B. Strict Press- 5 x 5- add 5 lbs to working weight
C. 4 sets
5 SDHP
10 Box Step Up
15 KB Goblet Squat
Rest 3 minutes between sets.

Thursday

A. Run 1 Mile
Rest 10 Minutes
B. 3 Rounds- as fast as possible
8 KB Swing
8 Burpees
Rest 10 Minutes between B and C
C1. KB Goblet reverse lunge- 6/leg 
C2. Row 150m
x 3- rest 2 minutes between sets

Friday

A. Run 1 Mile
B. EMOM 14 Minutes
odd- bench press x 6
even- RDL x 10 - light weight
C. EMOM 14 Minutes
Odd- 5 Push Ups + 10 Singles
Even- 5 Ring Rows + 10 Singles