Friday, 100314

#tbt

A. Back SqT 
1x10 @60
1x10@65
1x8@70
1x8@75 B. Front SqT Cycle
4x5 @70% C. MAP Training @comp pace 
amrap 10 @comp Pace
10/7 Muscle Ups 
200m Run 
40 Double Unders 
rest 4 
amrap 5 @ sustainable pace 
5 KB Swings (70/50)
5 Box Jumps (30/24) step down 
rest 3 min 
10 min on AB
:30 on hard
:30 on easy 

Tuesday, 080514

stay tuned for more athlete cards coming daily to the Fall Freesome event page!

am: 
A. Power Clean x 3 + Push Jerk ; climb to heavy single in complex in 15 min 
B. Deficit Deadlift w/Chains ; build to heavy Single here 
C1. Single Leg SqTs (athletes choice as for suitcase or bb on back etc; but foot up on bench/box behind)4-6 reps here @31X1
C2. 200m run   :5 hard / :10 slow till completion 
D. Row; Cyclical Work (athlete specific)
those build on splits, remove second or two from split times and repeat 4-500’s 
those for aerobic work, hit :30 on hard, :30 on easy x 12-18 min 

pm:
A. 5 rds ; rotation starting station each time
400m Run 
20 C2B 
12 Power Snatch (115/83(95/63) *UB is goal here 
10 burped box jump overs 
40 Double Unders
rest 4 min between rds 
+
10-15 min of Bodybuilding movements; have some fun! 

Tuesday, 021714

am: 
:30 on HARD
:30 on EASY
x 10 min on Rower 
+
Rehab Scap Work
B. Power Clean - 5 rep TnG : build 

pm: 
A. 
10 T2B
30 Power Cleans 95/63
20 T2B
20 Power Cleans 135/93
30 T2B
10 Power cleans 185/123

rest

B. EMOM x 16
Odd: Strict HSPU (athlete specific)
Even: GHD Situps x 8 reps WEIGHTED

Monday, 012714

#teamredline - Current Superstar w/ the future of our sport 

am:
A. GHD Situps 3x20
B. Accumulate 3 min of L-Sit Holds
C. Good Mornings 5x5; ascending
D.
:30 on HARD
:30 on easy
x 12-18 min on Rower

pm:
A. 10 rep - OHS - in 12 minutes
B. 21-15-9
Cal on Assault Bike
C2B Pullups
*rest between B&C
C. 
2k Row 
150Double Unders 
10 SqT Cleans @90%

Friday, 012314

goodluck to CFF and the PBP competitors this weekend at ECC! Goodluck to all athletes! 

A. Strict Press - build  to heavy single
B. Push Press - build to heavy single - start behind/front *weaker position. Climb as high as you can. From there go to the other and climb there. 
C. 
:30 on HARD
:30 on EASY
x 22 min on Rower 

Thurdsay, 012214

JP will be competing at ECC this weekend. Individual on Saturday. Cheer him on

am:
A. 
:30 second Sprint on Rower
x 8 ; rest 1:30 min between
B. EMOM x 14
Odd: 3-5 TnG Power Cleans (225/133)
Even: 15' HS Walk

pm:
A. Back Squat - 2.2.2 cluster ; build to max in complex
B. "amanda"
9-7-5
Muscle Ups
SqT Snatch's (135/93)
C. DB SA Row 10 reps x 4 sets each arm

Monday, 012014

Mel

am: 
A. 
:30 on Hard
:30 on easy
x 12 min on AD
B. Strict Press- build to 2RM in 10 min
C. Push Press - build to 5RM in 10 min

pm: 
A. SqT Clean Complex: SqT Clean + Hang (below knee) SqT Clean + Hang (above knee) SqT Clean + TnG SqT Clean - built to max in this complex
B. 
amrap 10 @90
10 OHS (95/63)
10 Box Jumps (24/20) - step down
10 T2B
rest 4 min
amrap 10@90
5 cal AB
10 Front SqTs (95/63)
20 Double Unders

BLEND:
A. Push Press
B. SqT Complex
C. both AMRAP's above

Fri, 011714

Kellie

am:

A. 10 rds
250m Row
5 Burpee Broad Jumps
+
DB Sa Row 5-7 reps x 4 sets; resting :30-:45 between arms
+
3-5 min of Plank Hold, weighted

pm:
A. TnG Power Snatch - 5RM - in 10-12 min…no pressing out; make these quality!
B. Back Squat  2x3@80, 2x3@85, 1x3@87, 1x3@90
C. 
:30 Deadlift (225/153)
:30 no push up burpee box jump (20)
:30 sprint on AB/AD
rest 5 min x 4
D. 
E. Tabata HS Hold
*press through floor with everything you have

Monday, 011314

Northeast Girls Training Day

This past Saturday at CFF. Some of the best in the northeast got together and had some fun. 

Am: 

:35 Sprint on AB

Rest 3 min x 6-10

B. 3 rds AFAP

15 burpees 

15 Box Jumps (24/20)

15 KB SqT Cleans (53/35) - each hand

Pm:

A. Snatch a TnG 4 rep in 10 min

B. starting where you ended, climb to heavy Snatch Single in 10 min

C. 

3 rds 

10 UB SqT Cleans (135/93)

5 Muscle Ups

Rest 5 min

AMRAP 7/8

1k Row

AMRAP SqT Cleans (225/133-153)

D. 10 min on AD @60-70% - recovery 

Blend Option:

A. :35 sprint work from am session

B. 3 rds 

15 burpees 

15 BJ (24/20) 

C. Snatch - hit 15 min of volume. Hitting TnG reps at 4,3 and 2. Also climbing to few singles 

D. Hit C from pm session above. 

Tuesday, 102213

Dec 7th - American Opens - it's coming!

A. Thruster - 1RM for day

B. Front Squat - EMOM climb by 10-20#, starting at 185/123 - approaching max, can take smaller jumps
C. AFAP
 10.8.6.4.2 Thrusters 135/93
 2.4.6.8.10 Muscle Ups (females. 2.4.5.6.7)

am or pm session - depending on athlete 
A. 
:30 on @90
:30 on @60
x 10 min on AD
Run 1 mile @80%
rest 5 min
:30 on @90
:30 on @60
x 10 min on Row

Friday, 101113

TEAM Support

am:

:30 on @90

:30 on @60

x10 on Row

into, 

:30 on @90

:30 on @60

x 10 on AD

+ 

20 TGU - light, speed, stability focus 

pm:

A. 
5k Row @80%
B. 
20 Muscle Ups AFAP
C. 
3 min AD Test
D. RECOVERY Row - 10 min flush

E. Eat, recover for tomorrows Team Training

Thursday, 101013

am: 
A.
 1 min on @85-90%
1 min on @60%
x12 min, running
+
20 TGU light work, warming up shoulder for tonight

pm:
A. A. Snatch - single every :90, starting at 135/93; climb by 10# each time
B. "Isabel" 
C1. CG Deadlift 3-3-3-3 @100-110%
C2. DB Strict Press 3-3-3-3 (find heavy weights for these sets, but get all 3 reps each)
D. 7 min Recovery Row @z1

Monday, 100713

Mighty Munchkins sweep the podium this weekend; taking 1st through 3rd. Congrats girls! Great showing

am:
A. 
:40 sec on @90
:20 on @60
x 12 on AD
B. EMOM x 14
Odd: 5 Strict T2B
Even: 10 Cal Row - AFAP

pm:
A. Complex: Sqt Clean + hang Sqt Clean + push Jerk + Hang Squat Clean x 2 + TnG SqT Clean + Jerk = build to heavy single - 15 min
B. Back Squat - Climb to heavy single, follow that up with 3x3 @85-87% -12 min

C. "Grace"
D. 15 min AMRAP
3 Muscle Ups
9 KB Swings (70/53)
27 Double Unders

Friday, 100413

A. #'d Pullups 5 x 3- ascending, rest 2 min between
B. Power Clean 5x3 not TnG, @80-85%
C. 
800m Run
50 unbroken Wall Balls
800m Run
50 C & J (135)

Additional Work: 
Cyclical Work x 20 min + some added Core 

Tuesday, 091013

JOIN the New England Affiliates League! Season 1 starts Nov 3rd

Click HERE

Skill Session: 
AM Session:
300m Row x 10, rest :45 between 

PM:
A. HS Walks
B. L - Sit
C. 1 arm KB SqT Cleans
then, 
A1. CG Deadlift 3.3.2.2.1.1, rest 1 min
A2. CG Bench Press 6 x 3 - ascending, rest 1 min
B. AMRAP 5
Power Clean (185/113)  / Ring Dip - Ladder
1/1 . 2/2. 3/3 etc 

Monday, 09092013

New England Affiliates League - First season kicks off Nov 3rd. check FB For details

Skill session following WU:
A. HS Walks
B. Double Unders
C. KB Snatch
then, 
A. Front Squat - 5 x 3 across @ 80-85%
B. Snatch Complex: Power Snatch + SqT Snatch + Overhead Squat
C. 
15-12-9
Sqt Clean 135/93
C2B
+
Session B: Either AM of PM A. Row :20 on :20 off x 20 intervals 

Tuesday, 082013

she's coming back. . . stronger than ever!

A. Power Clean x 2 + Push Jerk x 2 - work up to heavy on complex in 15 min

B. # Pullup - 1RM 

C1. Deadlifts @275/185  4 x 10 reps from deficit , rest :20 seconds

C2. HSPU - pbars - to depth to acheive minimum of 5 reps x 4 max sets; rest 2 min

D. 

:30 on @90%

:30 on @60%

x 12 on Rower

E. TGU Work for Shoulder stability 

Sat, 08032013

A. Front Squat : EMOM X 8 min x 3 rep @70%

B. 

:30 on @90%

:30 on @50%

X 10 min on Rower

Rest 3 min

:30 on @ 97+% on AD

:30 off

X 10 min on AD

Rest 3

:30 on @90%

:30 on @50%

X 10 on Rower

Saturday, 06292013

Kell is ready now

A. Back Squat 10x3 @90%

B. Row x 24min 

1 min On @Z3 

:30 on @ Z1

Sat, 06222013

One BIG Family; all kicking ass at CFF

A. Back Squat 10x3 @85% 

^ this will end week 1 of our cycle. 

B. Row x 30 min 

:30 On @Z3 -85-90%

:30 On @Z1