Saturday, February 17 2018

Strength Focus
Speed Floor Press
9 x 3 @ 60%
- Keep hands in traditional bench grip.
- Controlled lowering, explosive press.

Wide Grip Strict Pull Ups
3 x 70% of max pull ups

Chest Supported DB Row
Put a bench on an incline and lay face down on it. Grab dumbbells and do rows at the incline.
3 x 10

Gymnastics Focus
AMRAP 9
7 Chest to Bar Pull Ups
14 Alternating Pistols
21 Double-Unders
add 1 Chest to Bar each round
 

Friday, February 16 2018

Strength Focus
Box Squats
8x2 @ 55%

Speed Sumo Deadlift
8 x 1 @ 75%

Bulgarian Split Squats
4 x 12 per leg


Gymnastics Focus
Rest day

Crash B's Focus
5 Minute warm Up row
4x250m MAX sprint stroke rate KEEP PROPER TECHNIQUE.

4 minutes ""rest"" in between - During rest, continue to row at a very light pace. Very...light.
then
5 Minute steady row to finish.
 

Wednesday, February 14 2018

Strength Focus
EMOTM 10
Odd: 5 Front Squats (185/125 lbs) - off of a rack
Even: 7 Clean and Jerks (185/125 lbs)

Gymnastics Focus
21-18-15-12
GHD Sit Ups
Hip Extensions

Crash B's Focus
25 Min Steady State Row
Often athletes get influenced by the digital display and lose focus of their heart rate.
Literally, LISTEN AND FOLLOW YOUR HEART RATE, especially today. Do not push it fast.
This is a constant heart rate type of effort.
 

Wednesday, February 7 2018

Strength Focus
EMOTM 10
Power Snatch
Minute 1: 1 Rep
Minute 2: 2 Reps
Minute 3: 3 Reps
Continue adding a rep. On minute to you'll do 10 reps.
CF Games Opens Rx: 115/75 lbs
CF Games Opens Scaled: 75/55 lbs
*If you're unable to hit the amount of reps in the given minute, take the next minute over and drop down by 3 reps on the next minute.

Gymnastics Focus
4 Rounds
27 AbMat Sit Ups
21 Calorie Ski Erg
15 Ring Dips

Crash B's Focus
3 x 9 Minutes
Rest 3 Mintues inbetween each set
Set 1:
2 Minutes @ 20 Strokes/minute
2 Minutes @ 22
2 Minute @ 24
2 Minutes @ 26
1 Minute @ 28

Set 2:
2 Minutes @ 22
2 Mintues @ 24
2 Minutes @ 26
3 Minutes @ 28

Set 3:
3 Minutes @ 24
2 Minutes @ 26
2 Minute @ 28
1 Minute @ 30
1 Minutes @ 32

Monday, February 5 2018

Strength Focus
Back Squat
Work up to 90% of a 1 RM

RDL
4 x 8

Reverse Sled Drag
4 x 20 yards
AHAP

Gymnastics Focus
AMARP 4
Max Sets of 5 Unbroken Toes to Bar
Rest 2 Minutes
AMRAP 2
Max Sets of 50 Unbroken Double Unders
Rest 1 Minute
AMRAP 1
Max Handstand walk

Crash B's Focus
25 Min Steady State Row
Often athletes get influenced by the digital display and lose focus of their heart rate.
Literally, LISTEN AND FOLLOW YOUR HEART RATE, especially today. Do not push it fast.
This is a constant heart rate type of effort.

Friday, February 2 2018

Strength Focus
Box Squat
Every 30 seconds for 5 minutes
2 Reps @ 55%
Controlled descent, stand up FAST

Speed Deadlift
8 x 1 @ 70%

Dumbbell Death March
3 x 20 steps (10/side)

3 x 30/side Standing Dumbbell Side Crunches

Gymnastics Focus
9 Deficit Strict Handstand Push Ups (4"/2")
15 Strict HSPU
21 Kipping HSPU
Rest 45-90 seconds between sets

3 x 30/side Standing Dumbbell Side Crunches

Crash B's Focus
**Warm up for ten minutes focusing on the stroke structure
(Include this drill: http://tinyurl.com/hzgd7yf)
What is your fastest 500 M Row?
What speed do you want to row your Crash B 2k at?
How fast is that per 500 M?
Take that split time, add 2-5 seconds.
6 x 500 M Row at that speed.
Rest 1 Min between

Wednesday, January 31 2018

Strength Focus
15-12-9
Power Clean and Jerks (135/95 lbs)
Front Squats
Squat Clean Thruster
Rest 2 Minutes inbetween rounds.
Round of 15: 95/65 lbs
Round of 12: 135/95 lbs
Round of 9: 165/110 lbs

Gymnastics Focus
3 Rounds - Do not do this for time.
12 Reverse Hypers
3 Wall Climbs + 60 sec hold on last one
10 Cossack Squats (5 each side)
*Hold onto a low ring or squat rack for assistance if needed. Go as low as comfortable, don't push for ATG (Ass to Grass!)

Crash B's Focus
2 x 3k
Set 1: 24-26 Strokes/Minute
Set 2: 26-28 Strokes/Minute
Rest 5 minutes between sets
*Row these at your goal 2k pace + 12-15 seconds/500M split

Monday, January 29 2018

Strength Focus
Sumo Deadlift
1 Rep Max

Banded Pull Throughs
5 x 15

Rower V-Ups
4 x 10

Gymnastics Focus
30-20-10
Pistols (15/side, 10, 5)
GHD Sit Ups

Crash B's Focus
3 x 7 Minute Row - Rest 3-7 Minutes inbetween each set.
No restind during the 7 minute sets, it is continious 7 minutes at the specified stroke rates.

Set 1:
4 Minutes @ 20 Strokes/Minute
2 Minutes @ 22
1 Minute @ 24
*Not max effort each set, focus on correct technique and form

Set 2:
3 Minutes @ 22
2 Minutes @ 24
2 Minutes @ 26
Try to produce more power with your strokes during set 2. Keep form and technique.

Set 3:
3 Minutes @ 24
2 Minutes @ 26
1 Minute @ 28
1 Minute @ 30
**This set is at max effort for those stroke rates.

Friday, January 26 2018

Strength Focus
Box Squats
EMOTM 12
2 Box Squats @ 55%

Speed Sumo Deadlift
10 x 1 @ 70%

V-Ups
50 Reps

Gymnastics Focus
200 M D-Ball Carry

*Hold D-Ball against stomach, wrap arms around it, hug it tight.

Crash B's Focus
4x5 Minute Row
Follow this structre for each 5 minute row:
15 second on (row hard) and 15 seconds off (row easy)
Rest 3-5 Minutes between sets.

**Warm up for ten minutes focusing on the stroke structure

Wednesday, January 24 2018

Strength Focus
Snatch
3 Rounds
9 Power Snatches (135/95 lbs)
7 Overhead Squat
5 Squat Snatches
Rest 1:00

Gymnastics Focus
4 Rounds
:30 GHD Sit Ups
16 Alternating Pistols
25-50" HS Walk

Cardio and Endurance Focus
21-18-15-12
Ski Erg Calories
Bar Facing Burpees

Crash B's Focus
Row for 15 Minutes
*Pace should not be hard. If you know your best 2k pace, your pace today should be your average 500 m split + 10-15 seconds.
***If you don't have a 2k PR, today keep your pace on the slower side but compare it to walking, jogging, running and sprinting...be somewhere between a jog and run.