Categorized as: Personal Training

Fitness 1-5 October 2018

Monday

Power Snatch + Overhead Squats
5 x 3 + 6
GHD SIt Ups
3 x 15-20
Every 2:30 Minutes

Workout of The Day

5 Minute AMRAP
15-12-9
Power Snatches 75/55
Chest to Bar Pull Ups

rest 2 minutes

5 Minute AMRAP
15-12-9
Thrusters 75/55
Toes to Bar

Rest 3 Minutes

2k Row
800 Meter jog

Tuesday

Back Squats
6 x 8
EZ Curl
6 x 10
Every 2:30 Minutes

Split Stance Squats on Bench
4 x 10/10
Hammer Curl
4 x 10
Every 2:30 Minutes

Romanian Deadlifts
3 x 10
Concentration Curls
3 x 10/10
Every 2:30 Minutes

Workout of The Day
3 Rounds
45 Sit Ups
30/21 Calorie Row
15 Hang Power Cleans 115/85

Wednesday

Bench Press
6 x 8
Heavy Side Bends
6 x 10/10
Every 2:30 Minutes

Weighted Dips
5 x 10
Supine Leg Lifts
5 x 15
Every 2:30 Minutes

Lateral Raises
4 x 15
French Press
4 x 15
Ring Rows
4 x 15
Every 2:30 Minutes

Workout of The Day

4 Rounds
25 GHD Sit Ups
50 Double Unders
400 Meter Run

Thursday

V Grip Pull Ups
6 x Max Reps
V Ups
6 x 15
Every 2:30

Single Arm Row
6 x 10/10
Hollow Rocks
6 x 25
Every 2:30

5 Rounds Not for Time
3 Rope Climbs
12 Box Jump Overs
3 Wall Walks Maintain Pike Position (No Sagging Hips)

then

1200 Meter Row
1200 Meter Run

Friday

Front Squats
6 x 8
Shoulder Mobility
Every 2:30 Minutes

Deadlifts
5 x 6
Ball Slams with Rotation
5 x 6/6
EVery 2:30 Minutes

Workout of The Day
3 Rounds
18 Traditional Sit Ups
12 Bar Facing Burpees
18 Wall Balls 20/14
12 Calories Air Bike or 400 Meter Run

Fitness 24-28 September 2018

Front or Overhead Squats
6 x 7
Wall Walks
6 x 2
EVery 2:30 Minutes

Power Cleans
8 x 1 Ascending
Every Minute on The Minute

Reverse Lunges (Alternating)
3 x 20
GHD Sit Ups
3 x 20
Every 2:30 Minutes

Workout of The Day
18 Minute AMRAP
20 Dumbbell Box Step-ups (Alternating)
(35’s/20’s to a 20″ Box)
30 Russian Twists
40/30 Calorie Bike

Tuesday

Single Arm Row
5 x 8
Handstand Walk
5 x 18′
Every 2:30 Minutes

Pendlay Row
5 x 10
French Press
5 x 10
Every 2:30 Minutes

Seated or High Row
5 x 10
Triceps Extension
5 x 10-15
Every 2:30 Minutes

Workout of The Day
18 Minute AMRAP
10 Burpee pull ups
30 Double unders
10 box jump overs
200 meter row

Wednesday

Seated Curl and Press
5 x 10
GHD Sit Ups
5 x 12
Every 2:30 Minutes

12 Minute AMRAP
2 Shoulder to Overhead 115/80
2 Toes to Bar
2 Box Jumps 24/20
4 Shoulder to Overhead 115/80
4 Toes to Bar
4 Box Jumps 24/20
add 2 Reps Every Round

10 Minutes Mobility then

30-20-10:
Kettlebell Swings 1.5/1.0
Calorie Bike

Directly into…

10-20-30:
Deadlifts 135/95
Calorie Row

Thursday

Back Squats
6 x 7
Pull Ups
6 x 10
Every 2:30 Minutes

Workout of The Day

20 Bar Facing Burpees
30 Front Squats 135/95
40 GHD Sit Ups
1000 Meter Run

3 Minute Rest

3 Rounds
200 Meter Farmers Carry 1.5/1.0
400 Meter Run
800 Meter Row

Then Mobility

Fitness 17-23 September 2018

Back Squats
6 x 10
Toes to Bar
6 x 10
Every 2:30 Minutes

Walking Lunges DB
3 x 30
Russian Twist
3 x 30
Every 2 Minutes

Workout of The Day
15 Minute AMRAP
21/15 Calorie Bike
18 Jump SQuats
15 ghd Sit Ups
12 paralette Push-ups

Tuesday

Seated Shoulder Press
6 x 10
EZ Curl
6 x 10
Every 2:15 Minutes

Shoulder to Overhead
5 x 10
Hammer Curl
5 x 10
Every 2:30 Minutes

Lateral Raise
4 x 15
Ring Rows
4 x 15
Every 2 Minutes

Workout of The Day
4 Rounds
12 Dumbbell Snatches 70/35
15 Chest to Bar Pull Ups
400 Meter Run

Wednesday

Deadlift
5 x 7
Slam Ball with Rotation
5 x 7/7
French Press
5 x 10
Every 3 Minutes

Leg Curl
3 x 10
Tricep Extension
3 x 10
Every 2 Minutes

Dumbell Romanian Deadlifts
3 x 10
Bench Dips
3 x 10
Every 2 Minutes

3 Rounds
500 Meter Row
12 Burpees
21 Box Jumps 24/20

Rest 1 Minute

800 Meter Jog Cool Down

Thursday

Workout of The Day

Friday

Flat Bench Press
6 x 8
GHD Sit Ups
6 x 15-20
Every 2:30 Minutes

Weighted Dips
5 x 8
V Ups
5 x 15
Every 2:30 Minutes

Incline Dumbell Press
4 x 10
Hollow Rocks
4 x 30
Every 3 Minutes

Workout of The Day
8 Minute AMRAP
10 Wall Balls
10/7 Calorie Air Bike

Fitness 10-15 September 2018

Monday

Front or Overhead Squat
6 x 6
Wall Walks
6 x 3
Every 2:30 Minutes

Walking Barbell Lunges
3 x 20
Chin Ups
3 x Max Reps
Every 3 Minutes

Romanian Dead Lifts
4 x 10
Every 2 Minutes

3 Rounds
400 Meter Run
20 Dumbbell Snatches 50/35
20/15 Calorie Bike or Ski Erg

Tuesday

Barbell Row
3 x 10
Bar Facing Burpees
3 x 10
Every 2 Minutes

Pendlay Row
3 x 10
Lateral Burpees
3 x 10
Every 2 Minutes

Single Arm Row
4 x 10
Triceps Extension
4 x 10
Every 2:30 Minutes

Machine Row
4 x 10
French Press
4 x 10
Every 2:30 Minutes

Workout of The Day
Team Workout
20 Minute AMRAP
30 Wall Balls
30 Box Jumps 24/20
30 Toes to Bar
30/21 Calorie Row

Wednesday

Front Squat
6 x 6
Handstand Walk
6 x 12′-24′
Every 2:30 Minutes

Back Squat
3 x 10
Handstand Push Ups
3 x 6-10
Every 3 Minutes

Workout of The Day
400 Meter Run
100 Double Unders
30 Deadlifts 185/135
800 Meter Run
50 Double Unders
20 Deadlifts 185/135
1 Mile Run
25 Double Unders
10 Deadlifts 185/135

Fitness 3-7 September 2018

Back Squat
5 x 5
Wall Walks
5 x 3
Every 2:30 Minutes

Front Squat
3 x 8
GHD Sit Ups
3 x 20
Every 3 Minutes

Workout of The Day
1,000 Meter Row
Directly Into…
3 Rounds:
21 Deadlifts 135/95
15 Lateral Barbell Burpees
9 Push Jerks 135/95

then Mobility

Tuesday

Single Arm Row
6 x 10
Ball Slams
6 x 6
Every 2:30 Minutes

Machine Row
5 x 10
Russian Twist
5 x 20
Every 2:30 Minutes

Pendlay Row
4 x 10
GHD Sit Ups
4 x 10-15
Every 2:30 Minutes

Workout of The Day
10 Pull Ups
10 Burpee pull ups
20 wall balls
30 kbs
40 dumbell snatches
50 GHD Sit Ups
40 dumbell snatches
30 kbs
20 wall Balls
10 Pull ups
10 burpee pull ups

Wednesday

Flat Bench Press dumbells
5 x 10
Hammer Curls
5 x 10
Every 2 Minutes

Weighted Dips
5 x 5
EZ Curl
5 x 10
Every 2 Minutes

Flat Bench Press
5 x 8
Concentration or Preacher Curl
5 x 10/10
Every 2:30 Minutes

Workout of The Day

8 Rounds
Alternating On the Minute x 16
Even: 10 Hand Release Push-ups + 20 Double Unders
Odd: Max Calorie Row

Thursday

Deadlift
8 x 5
Handstand to Forward Roll
8 x 2
Every 2:30 Minutes

Workout of The Day
400 Meter Run $$$
4 Rounds
10 Lateral Burpees
15 Wall Balls
10 Toes to Bar
400 Meter Run $$$

then Mobility

Fitness 27-31 August 2018

Monday

Overhead Squat
5 x 8
Pull Ups
5 x Max Reps
Every 2 Minutes

Bench Press
5 x 8
Machine Row
5 x 10
Every 2:30 Minutes

Weighted Dips
5 x 8
Single Arm Row
5 x 10/10
Every 3 Minutes

Workout of The Day
3 Rounds
12 Shoulder to Overhead 135/95
21 Kettlebell Power Swings 1.5/1.0
400 Meter Run

Tuesday

Front Squat
6 x 6
Hammer Curls
6 x 10
Every 2:30 Minutes

Split Stance Squat
5 x 10
Toes to Rings
5 x 10
Every 2:30 Minutes

Romanian Deadlifts
4 x 10
Slam Balls
4 x 10
EVery 2:30 Minutes

Workout of The Day
1000 Meter Row
25 Burpee Pull Ups
1000 Meter Row

Wednesday

1 Mile Run
1000 Meter Row
1 Mile Air Bike
1000 Meter Row
1 Mile Run

Then Mobility

Thursday

Shoulder to Overhead
5 x 8
Chin Ups
5 x 8
EVery 2 MInutes

Seated Shoulder Press
4 x 10
Barbell Bicep Curl
4 x 10
Every 2:30 Minutes

Lateral Raise Drop Set
3 x 10/10
Hammer Curl
3 x 20
Every 2 Minutes

Wod
3 Rounds
25 Wall Balls
25 GHD Sit Ups
25 KBs
200 Meter Run

Fitness 20-24 August 2018

Monday

Leg Press
3 x 12
V Ups
3 x 15
EVery 2 Minutes

Romaninan DEadlift
3 x 10
GHD Sit Ups
3 x 15-20
EVery 2 Minutes

Back Squat
5 x 8
Strict Toes to Bar
5 x 10
Every 2:30 Minutes

Walking Lunges
3 x 30
Traditional Sit Ups
3 x 30
Every 3 Minutes

Workout of The Day
18 Russian Twists with Slam Ball 25/15
12 Slam Ball Cleans
6 Slam Balls
400 Meter Slam Ball Run

Tuesday

Flat Bench Press
6 x 8
Barbell Bicep Curl
6 x 10
Slam Ball with Rotation
6 x 5/5
Every 2:30 Minutes

Weighted Dips
5 x 8
Barbell Rollout
5 x 10
Alternating Hammer Curl
5 x 24
EVery 2:30 Minutes

Incline Dumbell Press
4 x 8
Chin Ups
4 x 8
Straddle Ups on Dip Bars
4 x 8
Every 3 Minutes

Workout of The Day
3 Rounds
10 Deadlifts 185/105
15 Bar Facing Burpees
20 Russian Twists with Feet Up

Rest 1 Minute

50 Calories Air Bike

Wednesday

3 Rounds
3 Wall Walks
3 Rope Climbs
3 Forward Rolls

4 Rounds
40 Hollow Rocks
40 Double Unders
40 Calorie Air Bike/40 Calorie Ski Erg Alternate Rounds

2 Rounds
2k Row
1000 Meter Run

Then Mobility

Thursday

Fitness 13-17 August 2018

Monday

Seated Shoulder Press
5 x 8-10
Machine Row
5 x 10
GHD Sit Ups
5 x 10
Every 2:30 Minutes

Shoulder to Overhead
5 x 8
Single Arm Row
5 x 10/10
Opposite Knee to Elbow
5 x 10
Every 2:30 Minutes

Workout of The Day
4 Rounds
12 Dips
12 Burpee Box Jumps
12 Pull Ups
200 Meter Run

then Mobility

Tuesday

Back Squat or Front Squat
5 x 7
Hammer Curl
5 x 10
Every 2:30 Minutes

Reverse Barbell Lunges
4 x 10/10
Barbell Curl
4 x 10
Every 2:30 Minutes

Walking Lunges (Dumbell)
3 x 30
Concentration Curl
3 x 10/10
Every 2:30 Minutes

Workout of The Day
3 Rounds
10 Med Ball Cleans
15 Wall Balls
10 Handstand Push Ups
15 Box Jump Overs
200 Meter Run

Wednesday

3 Rounds
50 Slide Boards
40 Russian Twists
30 Calories Bike

3 Rounds
50 Double Unders
40 Traditional Sit Ups
30 Calorie Row

2 Rounds
25 Push Ups
20 Hollow Rocks
15 Ring Rows

2 Rounds
25 GHD Sit Ups
20 Bar Facing Burpees
15 Box

Thursday
Dumbell Romanian Deadlift
5 x 10
Legit Push Ups
5 x 10
Every 2 Minutes

Reverse Hyper Extenstions
4 x 12
Side Bends
4 x 12/12
EVery 2 Minutes

Deadlift
3 x 8
Wall Walks
3 x 8
EVery 3 Minutes

Workout of The Day

3 Rounds
20 Alternating Dumbell Snatches
10 Pull Ups
20 Calories Air Bike
10 Medicine Ball Cleans
400 Meter Run

Friday

Bench Press
6 x 8
Rope Climbs
6 x 2
Every 2:30 Minutes

Incline Bench Press (DB)
5 x 10
V Ups
5 x 15
Every 2 Minutes

Workout of The Day
25-20-15-10-5
Squats
Push Ups
Ring Rows
200 Meter Medicine Ball Run After Each Round

Fitness 6 – 10 August 2018

Monday

Overhead or Front Squats
5 x 7
GHD Sit Ups
5 x 12-15
Every 3 Minutes

3 Minute AMRAP
21/15 Calorie Row
21 Lateral Burpees
Max Overhead or Front Squats 75/55

rest 3 minutes

3 Minute AMRAP
18/13 Calorie Row
18 Lateral Burpees
Max Overhead Squats or Front Squats 95/65

rest 3 minutes

3 Minute AMRAP
15/11 Calorie Row
15 Lateral Burpees
Max Overhead Squats or Front Squats 115/80

rest 3 minutes

AMRAP 3:
12/9 Calorie Row
12 Lateral Burpees
Max Overhead Squats or Front Squats 135/95

Rest 5 Minutes

100 Calories Air Bike
50 Calories Ski Erg

Then Mobility

Tuesday

Ring Pull Ups
4 x 8
Russian Twists
4 x 30
Every 2:30 Minutes

Single Arm Row
4 x 8/8
Barbell Rollout
4 x 10
Every 2:30 Minutes

Pendlay Row
4 x 8
Bicyles
4 x 16-4 Counts
Every 3 Minutes

3 Rounds
22 Box Jump Overs
22 Kettlebell Swings
22 Sit Ups
400 Meter Medicine Ball Run

Wednesday

Bench Press
6 x 10
Hollow Rocks
6 x 20
Every 2:30 Minutes

Shoulder to Overhead
5 x 8
Trap Bar Deadlift
5 x 8
Every 3 Minutes

Weighted Dips
4 x 10
Walking Lunges
4 x 30
Every 3 Minutes

Workout of The Day
Not for Time (Quality Movements)
5 Rounds
3 Wall Walks
6 Opposite Knee to Elbow
9 Big Box or Tire Jumps

Thursday

Warm Up
4 Rounds
10 Deep Squats
8 Paralette Push Ups
6 Chin Ups
4 Burpee Pull Ups

4 Rounds
10 Hammer Curls
12 Bench Dips
10 Knees to Elbows
9 Minute Cap

4 Rounds
10 Barbell Curl
15 GHD Sit Ups
10 Close Grip Bench Press

4 Rounds
10/10 Concentration Curls
12 Tricep Extensions
10 Toes to Bars

Workout of The Day
500 Meter Row
800 Meter Run
1000 Meter Row
1 Mile Colusa Run

Then Mobility

Friday

Back Squat or Front Squat
6 x 7
Side Bends
6 x 12/12
Every 2:30 Minutes

Romanian Deadlifts
4 x 10
Russian Twist
4 x 30
EVery 2:30 Minutes

Leg Curl
2 x 12
Ball Slams
2 x 8
EVery 2:30 Minutes

Workout of The Day
3 Rounds
20 Wall Balls
15 Toes to Bar
10 Burpee Pull Ups
600 Meter Run

Fitness 30 July – 3 August 2018

Monday

Warm Up
5 Rounds
10 Ring Rows
5 Burpees

Single Arm Row
5 x 10/10
Bench Dips
5 x 10-15
Every 2:30 Minutes

Barbell Row
5 x 10
French Press
5 x 10
Every 2 Minutes

Workout of The Day
5 Rounds
5 Hang Power Cleans 115/85
10 Bar Facing Burpees
15 GHD Sit Ups

Tuesday

Workout of The Day 1
10 Minute AMRAP
3 Calorie Bike
3 Kettlebell Swings 1.5/1.0
6 Calorie Bike
6 Kettlebell Swings 1.5/1.0
9 Calorie Bike
9 Kettlebell Swings 1,5/1.0

Add 3 Reps/Calories every round

Rest 5 Minutes then

Workout of The Day 2
4 Rounds
400 Meter Run
10 Ring Rows
20 Pushups
30 Traditional Sit-Ups
40 Air Squats

Then Mobility

Wednesday
7 Rounds of 7 Bear Complex (add a little weight after 7 Bear Complex)
1 Power Clean,
1 Front Squat,
1 Push Press or Jerk,
1 Back Squat,
1 (Behind the Neck) Push Press or Jerk.

then Mobility

Bear Complex

When tackling a movement as technical as the Bear Complex athletes need to do the necessary mobility preparation. We are compounding a number of already intricate movements into a highly procedural athletic sequence. Even though we increase in weight as we progress through the sets, our range-of-motion preparedness should be “go” out of the gate.

These first two videos address shoulder mobility in the front rack position and an extended arm (the finish of the push press). The third identifies lower hemisphere issues during squats. Key points to takeaway:

-Full range of motion in the front rack position from the wrist up to the shoulder
-Maintain shoulder positioning with extended arm to engage rotator cuff
-Identify causes of internal movement of knee during squat

Notes: 1 “Bear Complex” is:
1 Power Clean,
1 Front Squat,
1 Push Press or Jerk,
1 Back Squat,
1 (Behind the Neck) Push Press or Jerk.

There are many variations of the Bear Complex, but we will use the one listed above. You may combine the Clean and FS into a “Squat Clean”, or you may PC then FS. A full standing position must be achieved before the PP or PJ begins (Thrusters are not allowed). Once the bar is overhead, it must be lowered to the back then the BS should be performed. After the BS a full standing position must be achieved before the Behind the Neck PP or PJ begins (again, no Thrusters). When the BB returns to the front rack 1 Bear Complex is complete.

The barbell must then touch the floor WITH NO STOPPAGE OF MOMENTUM for the next rep to begin. This means both hands must be in control of the bar as it touches the floor. Basically the goal is complete the prescribed reps for each round without allowing the bar to stop momentum on the floor, or dropping it. There is a 10 Burpee penalty to be performed immediately, every time the barbell is dropped or rests on the floor. Resting with the BB off the ground IS ALLOWED, and the hands DO NOT need to remain in contact with the BB as long as it is off the ground. ADD 5 – 15 Pounds Every Round.

Level 1 115/80 Level 2 95/65 Level 3 75/55

The Bear Complex is a strength, muscle building and general conditioning barbell complex that can be used several times per week depending on needs and goals. “The Bear” can be used as:

Warm Up – As a warm up before weight training. Use a moderately light weight and perform the Bear Complex to raise core body temperature and get blood pumping into your muscles. There is no need to ramp up to heavy, maximal weights. Keep the weight on the “easy” side.
Off Days – Use the Bear Complex on off days with a moderate weight to work on conditioning, general physical preparedness (GPP) and recovery.
Strength – The Bear Complex can be used for strength building and strength endurance. Perform it after your main lifts on full body or strength training workout days.
How To Perform The Bear Complex

The Bear Complex consists of 5 barbell exercises performed back to back without resting. Each exercise flows naturally into the next. You start by power cleaning a barbell off the ground. With the barbell now resting at shoulder level perform a front squat. The third exercise in the Bear sequence is the push press. Using momentum, press the barbell over you head and lower it back down in a controlled manner to the back of your shoulders. From this position you will perform a back squat. After the back squat, perform one more push press, returning the bar to the front of your body and then back to the ground.

Perform this circuit 7 times without stopping. This is called one round.

One round requires performing the Bear Complex 7 times without resting.

7 total rounds equals a complete Bear Complex workout. You may rest in between rounds. If you are using the Bear Complex for strength training, add weight during each round, working up to your heaviest during the final round – round 7.

Thursday

Chipper

Friday

Deadlifts
6 x 8
Burpee Box Jumps
6 x 8
Every 2:30 Minutes

3 Rounds
20 Deadlifts 155/105
20/14 Calorie Bike
20 Hang Dumbbell Reverse Lunges 50’s/35’s
20/14 Calorie Bike

Then Mobility