23 March 2017

Active Rest / Recovery

This is the day to do some foam rolling, stretching or some very light cardio. A light coat of sweat is ok but nothing more than that. Friday brings us 17.5 and is the last hurrah for this years Open.

0500 crew, I have a 30 minute stretching routine to do if you want to join me at the gym.

Coach James

22 March 2017

This workout can take awhile but we are trying to make sure we are taking care of our bodies while still getting stronger, faster, awsomer. Focus on the warm-up just as much as you focus on the workout.



Foam Rolling: Thoracic/Lats (Upper Back) – 2:00

With the foam roller on the ground, wrap your arms as far around yourself as you can, as if you are hugging yourself. This will open up portions of the back that you can isolate pressure on with the foam roller. After 1:00 with arms across your body, complete the second minute with both arms extended above your head, elbows locked out and hands together. Move about through the 2:00 seeking out tight areas.

Banded Shoulder Distraction – 1:00 Each Side

Wrist Stretches – :30s in each position

Pigeon Pose – 1:00 each hip
3:00 Light Ski Erg, Bike, or Row.
2 Rounds:
5 Scap Retrations
6 Spiderman and Reach
7 Russian Baby Makers
2:00 Moderate Ski Erg, Bike, or Row.
2 Rounds:
5 Strict Pull-Ups
6 Pushups
7 Slow Air Squats
1:00 Moderate/Fast Ski Erg, Bike, or Row.
2 Rounds:
5 Kipping Pull-Ups
6 Slow Burpees
7 Calorie Bike*
*If we do not have a bike today, our best substitute here will be rowing for calories

3 Rounds:
14/9 Calorie Assault Bike
15 Pull-Ups
9 Burpees
Chin-over bar pull-ups and regular burpees (not over the bar). Let’s bring the intensity.
If we are using a Schwinn Air Bike today, complete 21/15 Calories per round.
If we are using a rower today in the absence of a bike, complete 21/15 calories per round.

With a Running Clock in the Background:
Light Bike or Row for 20:00
Complete the following active mobility, and return back to our bike or row. Clock continues to run throughout. Conversational pace throughout. This is a flushing effort coupled with active mobility.
At the 4:00… Complete 5 Slow Inchworms Walks – Video HERE
At the 8:00… Complete 10 Alternating Samson Lunges – Video HERE
At the 12:00… Complete 15 Russian Baby Makers – Video HERE
At the 16:00… Complete 20 Wall Squats – Video HERE
… Any time remaining, Bike or Row to the 20:00 to complete the portion.
To finish, perform 2:00 on each leg – Couch Stretch (Video HERE)

20 March 2017

Due to the training holidays and gym closures we will be a little creative for Monday and Tuesday.

if you are signed up for the open you will do 17.4 tomorrow.

Score Sheet and Workout Description

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts

55 wall-ball shots

55-calorie row

55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target

Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

If you are not signed up for the open you will do the following:

2,000m Easy Row, directly into…
1 Mile Easy Run, directly into…
10/8 Calorie Row + 3 Kipping HSPU scale 10 push-ups if you don’t have HSPUs yet

Everyone will do both workouts it is just up to you on whether you do it Monday or Tuesday depending on being signed up for the Open or not. Don’t forget scores must be submitted Monday evening by 1700 PST.

16 March 2017

Thursday is normally a rest day but Fredericks gym is closed Friday so here is one for those that will be still working out Thursday.


3 Rounds for time

400M run

21 KB swings 54/36

12 Pull-ups

15 March 2017


5×5 Deadlifts start with about 50% of your max and work up from there.


Min 1: 18/15 Calorie Row
Min 2: 10 Kipping HSPU scale with elevated Push-ups off a box
Min 3: 30 Double unders scale with 30 Single Unders

I know we have been rowing a lot this week but we need to work on our motors and trying to make everyone run outside with this mini winter we are experiencing would not be very nice.

14 March 2017

1. Clean & Jerk (Percentages are based off one rep max)

2. Clean Pull

3. Front Squat

4. Conditioning

Min 1 – 15 Sumo Deadlift High Pulls (75/55)
Min 2 – 15 Wallballs (20/14)
Min 3 – 10/8 Cal row
Min 4 – Practice HS Walking or Handstands if you don’t have them yet