Dec 9, 16 & 18

 

Tuesday 9th

Back Squat 7x7
@ 75% of 1RM

+

Sled 8 x 25m

---------------------------

Tuesday 16th

Back Squat 7x7
@ 77.5% of 1RM

+

Hip Thrusts 4x10
Barbell Roll Outs 3x12


---------------------------

Thursday 18th

Max Effort
Establish 3RM Banded Bench Press


Dynamic Effort
10min EMOM
10 Band Resisted Bench @ 50%


Accessory
Band Pull Aparts
*Pull, 3 sec @ 180 degrees, 4 seconds in

Dec 2 & 4

 New member, Manny, hitting his pause board press at 345lb x 3!

 

Tuesday 

Back Squat7x7
@ 72.5% of 1RM

+

Glute Ham Raises 3x10 
*Goal is to get body to parallel on GHD
*Scale by lessening range of motion

+

8min AMRAP
Partner A) 12 GHD Sit Ups
Partner B) Weighted Plank Hold

*Switch back & forth until time has elapsed

Thursday 

Tempo Incline Bench 6x4
*4 sec count down, 2 sec pause @ chest, lockout

+

Pause Board Press 8x3 
*2 sec pause @ chest

+

For Time:
50/30 Strict Pull Ups

Nov 25 & 27

Tuesday 

Back Squat 7x7 
@ 70% of 1RM

+

Bulgarian Split Squat 3x8 
*Use DBs, one in each hand
*8 reps per leg, 16 total

+

Windshield Wipers 5x10

Session #2

For your Thanksgiving food coma:

21 Bench Press (135/95)
500m Row
15 Bench Press (135/95)
500m Row
9 Bench Press (135/95)
500m Row

Rest 5 mins

10 Strict Dips
10 Power Snatches (115/75)
10 Strict Dips
8 Power Snatches
10 Strict Dips
6 Power Snatches
10 Strict Dips
4 Power Snatches
10 Strict Dips
2 Power Snatches

Nov 18 & 20

Tuesday 

Back Squat 10x10 
@ 65% of 1RM

Thursday 

15min - Find Max Bench

+

Chain Resisted Bench 10x2 @ 65%

+

5 Sets
10 Preacher Curls
5 Supine Ring Row

Nov 11 & 13

 Saturday's Strength Seminar @ Santa Clara!

Tuesday 

Back Squat 10x10 
@ 62.5% of 1RM

Thursday 

KB Complex
3 KB Deadlifts
2 KB Hang Cleans
1 KB Shoulder Press
2 KB Push Press
3 KB Push Jerk
*Find heaviest, repeat 5 sets

+

Skull Crusher Drop Set
Max Reps @ 95/65
Max Reps @ 75/55
Max Reps @ 65/45
Max Reps @ 45/35

+

Strongman Log Relay
Teams of 3:
Max Reps Log to Overhead in 3 mins

*Waterfall style
*Min 1 rep, max 5 reps
*Score is total reps performed in 3 mins

Nov 4 & 6

Tuesday 

Back Squat 10x10 
@ 60% of 1RM

+

5 Min - Every 30 Seconds
3 KB Deadlifts
3 KB Goblet Squats
3 KB Swings
(32/24kg)

Thursday 

5 Sets
Stability Bench x 3
DB Row x 6 (each side)

*Hold top of row 3 seconds
*Go immediately into the row from the bench
*Rest 2-3 mins b/t sets

+

Clean Pull Doubles - 1 from hang, 1 from floor
1 set @ 65%
1 set @ 75%
2 sets @ 85%
2 sets @ 95%
2 sets @ 105%

Oct 28 & 30

Tuesday 

Back Squat 10x10 
@ 55% of 1RM

*Aim to perform sets every 2 minutes

+

5 Sets
25m Sled Forwards
25m Sled Backwards

 Post 10x10 barbell quad roll outs!

Thursday 

Max Effort
Board Press 5x3
Axle Bar Bench 5x5



Dynamic Effort
10 Sets
3 Reverse Fly
3 Pull Downs

The dudes getting into Coda's last board press set!

Oct 21 & 23

Tuesday 

Back Squat 10x10 
@ 50% of 1RM

*Aim to perform sets every 90 seconds - 2 minutes

+

5 Rounds
10 Double KB Swing (24/16)
150m Row Sprint

*Partner workout, rest while you partner completes work

Thursday 

DB Bench 4x6 - 4 sec eccentric, 2 sec pause, lockout
*Immediately after, max BB Pendlay Rows (45/35)

+

Weighted Dips 5x3 - 4 sec eccentric, 2 sec pause, lockout
*Immediately after, max ring rows 

+

With a Partner Accumulate:
5 mins Plank Hold
3 mins L-Sit Hold

Oct 14 & 16

Straight flexin' for post "Steve" tricep pump! Happy Birthday, Steve! 

Tuesday 

Cambered Back Squat 3x1

Deficit Band Resisted Deadlift 3x1


+


Teams of 3
Sandbag Carry 1200m
*Allocate work however you like
*Team must run together

 

Thursday

Floor Press 3x1

Incline Bench 3x1


+


"Steve"

Death By:

10 Skull Crushers
10 Reps Narrow Grip Bench
Rest 90 Sec

*Add weight until you can no longer perform 10 and 10 consecutively
*Start with the BB: gentlemen add +10lbs each set, ladies +5lbs each set
*Perform the skull crushers and then bring the bar straight to your chest to pump out your bench reps - UNBROKEN 

Oct 7 & 9

Tuesday 

Cambered Back Squat 3x3

Deficit Band Resisted Deadlift 3x3

5 Rounds
10 DB Deadlift (45/35)
10 DB Front Squats
Gasser

Thursday

Floor Press 3x3

Incline Bench 3x3

5 Sets
7-10 Strict Pull Ups
20 Hollow Rocks

Sept 30 & Oct 2

Lynnette on the right hitting up the incline bench. JJ on the left setting up for the floor press.

 

 

Tuesday 

Cambered Back Squat 3x5


Deficit Band Resisted Deadlift 3x5


4 Rounds
25m Prowler (4/3 plates)
25 GHD Sit Ups

Thursday

Floor Press 3x5


Incline Bench 3x5


4 Rounds
Partner A - Farmers Walk 25m (32/24kg)
Partner B - 15 DB Hang Power Cleans

*Cannot move onto next movement until partner finishes work.

Sept 23 & 25

Tuesday 

Safety Squat Bar Backsquat 5x1


Trap Bar Deadlift 5x1


Yoke Walks
5 Sets: Max Weight x 25m

Thursday 

Pause Band Resisted Bench Press 5x1


DB Strict Press 5x1

8 Rounds
8 Plyo Pushups
8 Strict Toes to Bar

Sept 16 & 18

Mel & Mel partner tire flipping while Coda takes a quick rest.

Tuesday 

Safety Squat Bar Backsquat 5x3


Trap Bar Deadlift 5x3


8 Rounds
25m Sled Pull
*Rest as needed b/t sets

Thursday 

Pause Band Resisted Bench Press 5x3


DB Strict Press 5x3


6 Rounds
6 Tire Flips
10 Dips 

Sept 9 & 11

Matching Strength Club tees straight flexin'

 

Tuesday 

Safety Squat Bar Backsquat 5x5


Trap Bar Deadlift 5x5


5 Sets
5 Atlas Stone to Shoulder
15 Weighted Hip Extensions

Thursday 

Pause Band Resisted Bench Press 5x5


DB Strict Press 5x5


Sled Pull w. Arms

Sept 2 & 4

Tuesday 

SMOLOV BACKSQUAT RETESTING 

Melissa: 140 to 150
Melinda: 240 to 260
Anna: 225 to 275 ---- Deadlift from 255 to 305
Sayor: 305 to 325
Ashton: 305 to 335 ---- Deadlift from 325 to 365 ---- C&J 195 to 215
Thomas: 305 to 365
Gerardo: 305 to 405 

Thursday 

Axle Bar Push Press - Heaviest Triple

Weighted Pull Up - Heaviest Single


then...

Max Push Press @ 85% of 3RM

Rest 1 Minute

Max Weighted Pull Up @ 50% of 1RM

Rest 1 Minute

Max Push Press @ 75% of 3RM

Rest 1 Minute

Max Strict Pull Ups
Rest 1 Minute
Max Push Press @ 50% of 3RM

Rest 1 Minute

Max Kipping/Butterfly Pull Ups

Aug 26 & 28

#SWOLE-OV

For the past month, our crew has embarked on Smolov:

3 Weeks
Day 1 - 4x9
Day 2 - 5x7
Day 3 - 7x5
Day 4 - 10x3

Each week, weights increase across the board. We are retesting our new squat maxes soon.. stay tuned!

Tuesday

Max Effort
Axle Bar Bench Press 5x5

Dynamic Effort
Band Resisted Incline Bench 10x2

Accessory
Weighted Strict Ring Dip 8x3
*3 second pause @ top, 3 seconds @ bottom, lockout

July 22, 29, 31

 The crew throwing down for Zach's goodbye workout. Melinda even brought cookies!!

 

Tuesday 22nd 

Max Effort
Conventional Deadlift Off Blocks 3x3
+
Remove 10% of max set & perform MAX REPS


Dynamic Effort
Ultra Wide Sumo Good Morning 10x2


Core
Standing Barbell Twists

Tuesday 29th 

Hang Clean 5x3 - 80%, 85%, 87.5%, 90%, 92%


Clean Pull 3x3 - 90%, 95%, 100%


"Zach"
Deadlift 5-4-3-2-1 (315/225)
Burpee Box Jump Overs 1-2-3-4-5

Thursday 31st 

Bench Press SINGLE - 4 seconds down, 3 second pause, UP


Band Resisted Bench Press Ladder
2 Reps @ 80% w. Bands
3 Reps @ 75% w. Bands
4 Reps @ 70% w. Bands
5 Reps @ 65% w. Bands
Max Reps @ 60% w. Bands

*Rest as needed b/t sets


5 Sets
Weighted/Strict Dips 5-8
DB Row 3-5

July 15 & 17

Tuesday 

Strongman Circuit - Find Max of:
Atlas Stone to Shoulder
Strongman Log to Shoulder
Yoke Walk 25m



Team Circuit - 2 Rounds:
Group A: Prowler (6 plates/4 plates) 150m
Group B: Max Stones Over Yoke

*Prowler is timer

Thursday 

10 Sets
2 Band Resisted Strict Press
2 Weighted Strict Chest to Bar Pull Up



Drop Set Strict Press - 95lb, 65lb, 45lb



Core Work - 3 Sets:
6 Russian Twists (HEAVY)
5 Strict Toes to Bar

Ash on the drop set.

July 8 & 10

Tuesday 

Clean Complex - AHAP
1 Clean Deadlift - 3 sec pause @ knee
1 Clean Deadlift - no pause
1 Clean

+

10min EMOM of Clean Complex
@ 75% of 1RM

 +

Death by Wrist Curl w. Partner

Thursday

Close Grip Bench - 1RM


Marathon Bench @ 65% of 1RM


Death by Skull Crusher + Chest Press

July 1 & 3

Tuesday 

Cambered Zercher Deadlift - 3RM



Deficit Trap Bar Deadlift - 1RM



4x10 Banded Hip Extensions

Thursday 

Stability Bench 5x5



Band Resisted Board Press 10x2 @ 60%

June 24 & 26

Tuesday

Max Effort
Front Squat 5 x 3-4
*8 second count on way down.

Dynamic Effort
AMRAP 8 Minutes w. Partner
3 Pause Dip Push Jerk @ 70-80%

Core Work
30 Supermans
30 Hollow Rocks
3 Sets

Thursday

Strength & Efficiency Tests


Test 1 - 3 People
Carry 2 Barbells (205lbs each) 100m - for time
*Taken from ground

Test 2 - 2 People
Carry 1 Barbell 50m - as heavy as possible
*Taken from rack

Test 3 - 4 People
Carry 1 Sled, 1 Prowler, 1x 20lb Med Ball, 2x 45lb plates, 2x 55lb plates for 400m - for time

then...

Carry 1 Sled, 1 Prowler, 1x 20lb Med Ball, 1x 45lb plate, 1x 55lb plate for 200m - for time

June 17 & 19

Tuesday 

AHAP:
1 Front Rack Lunge - Right
1 Front Rack Lunge - Left
5 Front Squats

*Continuous complex. Go straight into FS from lunges 



10min EMOM
6 DB Step Ups
(24"/20") (45/30)



Core Work

Thursday 

3-5 Sets Legless Rope Climbs



3 Sets
5 KB Circular Shrugs
10 Bicep Curls
5 KB Floor Press
10 Windmills
5 KB Strict Press
10 Tricep Extensions

June 10 & 12

Tuesday 

Max Effort
Deficit Band Resisted Deadlift 6x3

Dynamic Effort
10min EMOM 
3 Sumo Romanian Deadlifts
5 Hip Thrusts

Thursday 

Incline Bench 5x7

+

5 Rounds
3 Weighted Pull Ups
5 Strict Pull Ups
7 Strict Toes to Bar

* Rest as needed between rounds.

June 3 & 5

Tuesday 

Max Effort
Chain Resisted Back Squat 3x4


Dynamic Effort
Cambered Squat 10x2


Weighted Ab Work
10 Weighted Sit Ups
10 Obliques R
10 Obliques L
3 Rounds

 

Thursday 

Max Effort
Board Press 5x4


Dynamic Effort
Band Resisted Push Press 10x2


Accessory Work
2 min - Bicep Curls
2 min - Skull Crushers
2 min - Push Ups
**No Rest b/t movements. 1 Round.

May 27 & 29

Tuesday 

AHAP - Barbell Walk 20m

+

3x 85% of AHAP
60 seconds rest

+


5 Rounds
1 min - 30 Russian KB Swings (32/24kg)
1 min - Rest

**Every minute 30 swings are not met, there is a 3 burpee pentalty per swing.

Thursday 

The Cinco 1 
3 Rounds
5 Deadlifts (405/265lb)
5 Weighted Pistols R (24/16kg)
5 Weighted Pistols L (24/16kg)


Rest 8 Minutes


Half Burden Run 
1 Mile
50 yard Tire Flip (305/225lb)
300 yard DB Carry (100/80lb)
50 yard Sled Pull (305/225lb)

May 20 & 22

Tuesday 

Sumo Romanian Deadlifts 4x8

+

Hip Thrusts 5x10

then...

Right Leg Hip Thrusts (50%) - Max Reps
Left Leg Hip Thrusts (50%) - Max Reps 
2 Sets

Thursday

Find Max KB Clean & Jerk
Find Max KB Snatch

+

4 Rounds
10 KB Swings
10 KB Front Squat (Right Arm)
25 Yard KB Farmers Walk (R)
10 KB Swings
10 KB Front Squat (Left Arm)
25 Yard KB Farmers Walk (L)
(32kg/24kg)

May 13 & 15

Tuesday 

Anderson Squat 5x3

+

Front Rack Split Squat 5x5
**5 each leg, so 10 total per set

+

5 Rounds
30 seconds - Max Gassers
30 seconds - Max Box Jumps (30"/24")

**Score is total box jumps across rounds

Thursday 

Yoke Walk 20m x 5

+

Prowler:
60m - moderate
40m - heavy
20m - HEAVIEST
3 Rounds