January 2017

Tuesday January 31st 2017

Bulletproof Shoulders Re-Testing Session #2

PART ONE: High Pull 
 

1 set of max reps 1 Arm High Pull at 30% of your bodyweight with Right Arm
Rest 2-3min
1 set of max reps 1 Arm High Pull at 30% of your bodyweight with Left Arm

Rest 4min

PART TWO: 1 Arm Shoulder Press 
 

1 set of max reps 1 Arm Shoulder Press at 30% of your bodyweight with Left Arm
Rest 2-3min
1 set of max reps 1 Arm Shoulder Press at 30% of your bodyweight with Right Arm

Metcon

30 Power Clean (70% 1RM)
Rest 2min
30 Burpee
Rest 2min
20 Squat Clean
Rest 2min
20 Burpee
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Monday January 30th 2017

 

Bulletproof Shoulders

Shoulder Press (Double Arm)

Establish your 10 rep Max in 3 sets or less.
* Keep the same pace on the way up as you do on the down

 

Rest 3min

 

1 Arm Overhead Carry 

Establish a Max weight for 100m in 3 sets or less for each arm
* Ideally 1-2 sets to avoid too much fatigue. They need to perform 100m individually with both arms for a total of 200m. Rest between each arm.

 

Metcon

3 Rds

10 Weighted Lateral Step Ups (55/25lbs) – 1DB
50m Crab Walk
10 Weighted Lateral Step Ups (55/25lbs) – 1DB
50m Bear Crawl
 
Weighted Lateral Step Ups: Use 1DB held at your side. Hold the weight in the opposite side that you are stepping up with. You should perform 10 Step Ups on one leg in the first set, then 10 on the other leg in the second set. You need to step all the way up on to the box, and all the way off each rep with both feet. 
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Sunday January 29th 2017

Deadlift

Spend 20 Mins working up to a heavy 5RM

Then

10 Min EMOM

3 Deadlifts @ 80% of above 5 RM
7 Weighted Sit Ups
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Saturday January 28th 2017

Teams of Two Complete the following:

16 Min AMRAP 

20 Burpees
20 Russian KBS
20 Cal Row

Break up as you see fit
 

Right into
 

16 Min AMRAP 

20 Box Jumps or Step-Ups
20 Goblet Squats
20 Cal Row
Break up as you see fit
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Thursday January 26th 2017

Bulletproof Shoulders Session #13
 

Single Arm High Pull

3 x 10 each arm @ mod-heavy load (the last set of 10 reps should be really challenging)
* Use the same load as you have used for Session #3 and #8

 

Metcon

2min Cherry Pickers 
2min Handstand Hold
400m MB Carry
2min Pushups
2min Plank Hold
400m MB Carry

 

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Wednesday January 25th 2017

Metcon

20 Min AMRAP

7 Hang Power Cleans
14 Sit Ups
21 Wall Balls
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Tuesday January 24th 2017

Metcon

15 Min EMOM

6 Toes to Bar
8 KB Snatch (4 Each Arm)
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Monday January 23rd 2017

There are no AM or PM Classes  today

There is only the Womens Class At 9:30am

Metcon

100 Single Unders
40 OH Squat
80 Slam Ball
40 OH Squat
100 Single Unders​

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Sunday January 22nd 2017

Metcon

21-15-9

Burpee
DB Step Ups
 

1 Min DB Farmers Hold After Each Rd

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Saturday January 21st 2017

 

Metocn

Tabatish Double Unders
Tabatish Power Clean
Tabatish Row
Tabatish Ball Slams

12 Rds Each Movement

30 Sec Work 15 Sec Rest Alternate Rds With Partner

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