Thursday August 18th, 2016
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August 17, 2016

Thursday August 18th, 2016


Endurance

Group: 10 x 200m Sprint w/ 2 minute recovery between efforts.

Self: 5k @ 85% of 5k time trial pace.

Strength

A. 5 x 4 Back Squat – Building to 80% 1RM

B1. 4 x 6-8 Strict (weighted) Chin-ups

B2. 4 x 8/8 Bent Over Rows

C. 4 x 20 GHD Sit-ups

Brian Chandler No Comments
August 16, 2016

Wednesday August 17th, 2016


Strength

Deadlift

  • 5 reps @ 50% 1RM
  • 3 reps @ 60%
  • 3 reps @ 70$
  • 2 reps @ 80%
  • 1 rep @ 90%
  • Establish new 1RM

Conditioning

Complete 3 rounds for time:

  • 375m Row
  • 20 Kb Swings (60#/44#)
  • 20 Target Burpees (touch target ~6″ above reach)

-Rest :60 between each round.

Score is total time (including rest) after completion of the third round.

Brian Chandler No Comments
August 15, 2016

Tuesday August 16th, 2016


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Olympic

6 x 1.1.1 Clean and Jerk

  • Start at 60% C n’ J Max and build to a heavy triple

Conditioning

3 rounds for time:

  • 400m Run
  • 50 Double Unders
  • 7 Power Clean and Push Jerk (165#/113#)
Brian Chandler No Comments
August 14, 2016

Monday August 15th, 2016


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Strength

Front Squat

5 x 4 @ 65%-70%-75%-80%-80%

 

Conditioning

8 minute AMRAP:

  • 12 Thrusters (95#/63#)
  • 12 Pull-ups
Brian Chandler No Comments
August 11, 2016

Friday August 12th, 2016


Reminder that there will be NO CLASS on Saturday August 13th.  Come check out the 2016 Battle for the Hill at the Illinois State Fairgrounds!

Unilateral Strength

A1. 3 x 10/10 One-armed Kb Strict Press (10 each arm) – As heavy as possible

A2. 3 x 20 One-Armed Overhead Lunge (Switch arms after ten lunges) – As heavy as possible

Partner WOD

Rx’d –

A. 12 alternating rounds (6 each partner) for time:

  • 18/15 Calorie Row
  • 9 Bar Hopping Burpees

-Rest 5 minutes-

B. For time:

  • 36 Calorie Row
  • 18 Bar Hopping Burpees

Scaled–

A. 12 alternating rounds (6 each partner) for time:

12/9 Calorie Row
6 Bar Hopping Burpees
-Rest 5 minutes-

B. For time:

24 Calorie Row
12 Bar Hopping Burpees

Post your individual time for part B on SugarWOD.

Brian Chandler No Comments
August 10, 2016

Thursday August 11th, 2016


The 8 Weeks to a Faster Mile is complete but we will still continue on with the endurance work.  Group meeting is still 5:30am at the SHG Track, and there will still be self work to do later in the week or early next week.  This is a general 12 week program that everyone is encouraged to partake in.

Endurance

Group: 8 x 200m w/ 2 minutes rest between sets.

Self: 5K time trial (3.125 miles)

Strength

A. Bench Press 4 x 6 working up to 80%

B. Weighted Steps-ups (back rack position) 4 x 6 each leg @ 40% of Back Squat Max

C. GHD Sit-ups 4 x 15-20

Brian Chandler No Comments
August 9, 2016

Wednesday August 10th, 2016


ATTENTION: We will be closed Saturday for our 4th Annual “Battle for the Hill” at the Illinois State Fairgrounds.

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Strength

Deadlift

  • 8 @ 60% 1RM
  • 6 @ 70%
  • 6 @ 80%
  • 3 @ 90%
  • 1 @ 95%

Conditioning

8 minute AMRAP:

  • 10 Deadlifts (225#/153# – Scale to 60% of 1RM)
  • 10 Handstand Push-ups

If your overall max is less than 365#/245# then scale to 60% of 1RM.

The scalings for handstand push-ups are pike push-ups from a box/hand release push-ups.

Brian Chandler No Comments
August 30, 2016

Wednesday August 31st, 2016


Endurance

Row 750m-500m-250m-500m-750m

  • Row with a partner to get approximately 1:1 work to rest ratio – Or rest 3 minutes, 2 minutes, 1 minute, 2 minutes between sets.

Conditioning

3 rounds for time:

  • 50 Double Unders (sub 100 singles)
  • 15 Toes-2-Bar
  • 15 Deadlifts (205#/133#)
Brian Chandler No Comments
August 8, 2016

Tuesday August 9th, 2016


Oly

Snatch Technique Complex

6 x 1 Snatch Deadlift + 5 second hold above knee + 1 Hang Snatch

Keep weight manageable, keeping proper position and moving weight quickly. Do not exceed 70% of max snatch.

Conditioning

For time:

  • 20 Kb Swings (70#/53#)
  • 20 Toes-2-Bar
  • 800m Run
  • 20 Kb Swings
  • 20 Toes-2-Bar
  • 800m Run
  • 20 Kb Swings
  • 20 Toes-2-Bar
Brian Chandler No Comments
August 28, 2016

Monday August 29th, 2016


C3 at the G3.

C3 at the G3.

Strength

Back Squat

  • 5 x 5 – building to 5-10# heavier than last week.

Conditioning

“Fight Gone Bad”

3 rounds for max reps:

  • 1 minute max rep Wall Balls (20/14)
  • 1 minute max rep Power Cleans (75/53)
  • 1 minute max rep Box Jumps (24″/20″)
  • 1 minute max rep Push Press (75/53)
  • 1 minute max Calorie Row
  • 1 minute rest
Brian Chandler No Comments
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