Wall Ball Fitness Workout #227

Day 42/56

CONDITIONING:
EMOM, 12 Minutes
3 Back Squats @ 75% 1RM

Then;
800m sprint

INTENSITY:
3 Rounds for Time of:
20 Wall Balls (20/12)
10 Box Jumps (24/20)

RESET:
2 Rounds of:
Max UB Suspension Ring Row
10 Suspension Y-Flys
10 KB Orbits (either direction)

Box Jump Fitness Workout #213

Day 19/56

CONDITIONING: 
EMOM, 12 minutes
Backsquat

6 Sets: 10 reps at 55% 1 RM
2 Sets: 5 reps at 65%
2 Sets: 3 reps at 75%
2 Sets: 2 reps at 95%

Then; immediately with no rest:
100 Double Unders

INTENSITY:
40,30,20 and 10 reps of:
Box Jump (24/20)
KB Swing (1.5p/1p)

RESET:
25 Reps each of:
Leg Lifts
Ring Row
Suspended Mountain Climber
Hollow Rock

Dumbbell Split Jerk Fitness Workout #208

Day 12/56

CONDITIONING:
5 Rounds of:
Bear Complex (65-70% of your push-press 1RM)
Rest 1 Minutes

Bear Complex is as follows:
1 power clean
1 front squat
1 push-press
1 back squat
1 (back) push-press

Note: Each Bear Complex is a set of 7 reps without setting down the bar.
Penalty: 5 burpee pull-ups for each time you have to drop the bar during the set of 7.

INTENSITY:
10,9,8,7,6,5,4,3,2,1 Reps for Time of:
Dumbbell Split-Jerk (45s/25s - each rep from the shoulders)
Push-Ups
2-Count Mountain Climbers (left/right is one rep)

RESET:
2 Rounds of:
4 Wall Walk-Ups
6 KB Windmills

Running Fitness Workout #200

Day 3/56
CONDITIONING:
AMRAP, 7 Minutes
Overhead Walking Lunge (95/65)

then;

EMOM, 5 minutes
3 Back Squats*

*Sets should be 65%, 65%, 75%, 85% and 95% of your 1 RM.

INTENSITY:
For Time:
1 Mile Run
100 Double Unders
50 Wall Balls (20/14)
100 Double Unders
1 Mile Run

RESET:
20 Landmine "Bus Drivers"
60s Plow Pose
20 KB Orbits (both directions)
60s Plank

Back Squat and Clappers Fitness Workout #186

Day 96/112

INTENSITY:
EMOM, 5 Minutes:
10 Ring Rows*

Scale to 5 or 7, depending upon ability

then;

21-15-9
Back Squat (135/95)
Clapping Push-Ups

RESET:
2 Rounds of:
3 Man-Makers
1 Minute Sandbag Over-the-Back*

With a heavy sandbag, pick up a heavy sandbag, throw it directly over your shoulder. Turn around, pick it up and do it all over again for the listed time.

Chipperific Fitness Workout #164

Day 60/112

Skill Work:

Handstands and Handstand Push-Ups

For no more than 15 minutes, work on either your handstands against the wall or your handstand push-up. 

Work on your starting position to get in the handstand: arms locked, hands overhead. Additionally, practice the hollow position while upended.

To scale your HSPU, add 1, 2 or even 3 AbMats. Get comfortable with breaking the lock on your arms FIRST before attempting full HSPUs. 

INTENSITY:

FOR TIME

Run 800m

5 Muscle-Ups

10 Back squat (225/185) 

15 Deadlift (225/185) 

20 Push jerk (135/95) 

Run 800m

Muscle-Ups sub: 2 Ring Row, 2 Ring Dip per rep; 

CUT-OFF: 30 minutes

RESET:

Mobility and Roll-Out as directed by coach.

Show Me Push-Ups Fitness Workout #122

Day 52/58

INTENSITY:
7 Round for Time of:
6 Show-Me Push-Ups
5 Chest-to-Bar Pull-Ups
4 BW Back Squats*

*BW - body weight

RESET:
50-40-30-20-10 of
Double Unders*
Rest, in seconds

Then;
Max UB GHD Sit-Ups**

* If you aren't doing Double-Unders yet, do x3 the given reps in singles...and then work on double unders!!
**UB - Unbroken

Bear Complex Fitness Workout #115

Day 43/58

INTENSITY:
The Bear Complex
7 Sets of the Sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Complete 5 Rounds (no time component)
Do NOT set the bar down during the 7-set sequence.
Rest no more than 3 minutes between rounds

Penalty: 5 burpees for each time you have to drop the bar during any 7-set sequence.

RESET:
30 Reps in any order of each of the following:
Barbell Roll-Out
Push-Up
Barbell Good Mornings (45/35)
Samson Lunge

Run, Lift, Run Chipper Fitness Workout #86

Day 4/58

INTENSITY:
For time
Run 800m
20 Back squat (255/205)
20 Deadlift (255/205)
20 Push jerk (185/135)*
20 Muscle-Ups
Run 800m

Muscle-Ups sub: 2 Ring Row, 2 Ring Dip per rep

*I suggest putting the weight you are going to use for the Push-Jerk on first, then adding the weight to get to the deadlift / back squat weight on the outside. You can then take it off easily to save time.

RESET:
10 Minutes: Mobility and Roll-Out

Squat Swings and Dips Fitness Workout #41

Day 58/112

INTENSITY:
AMRAP, 12 Minutes of:
24 Air Squats
12 KB Swings (1.5p / 1p)
6 Ring Dips

RESET:
2 Rounds, 10 Reps of:
Ring Row
GHD Sit-Ups
Walking Lunge

Zeus Fitness Workout #40

Day 57/112

No Heavy Today!

INTENSITY:
Zeus (Scale 1 round, 2 rounds or 3 by ability level)
Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20″ box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps


U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.


RESET:
Stretch out!

Alpha Series - Week 2, Phase 2

Phase Length: 5 Weeks
Sets: 4
Rep Range: 8-10
Load: 75-80% 1RM (1 Rep Max)

Monday:BP / 6 Clappers
Tuesday:EMOM 12m, PP, WBxJ, HR
Wednesday:BSQT, 10 Hollow Rock
Thursday:Snatch, 6 T2B
Friday:HPC, 25' Bear Crawl
Saturday:5k Run
Sunday:2 Sets, Max Reps Push-Up
The exercises listed after the lift are to be done between each set.

Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.

OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
GSQT - Goblet Squat
HPC - Hang Power Clean
OHS - Overhead Squat
OTB - Over The Back w/ Sandbag
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull

Click here for additional phases

The Bear Complex - Fitness Workout #3

Phase 1 - Day 3/112

INTENSITY:
For Time:
The Bear
5 Rounds of:
  7 Sets of the following sequence (75/45)
  (watch the video for clarification).
  Power Clean
  Front Squat
  Push Press
  Back Squat
  Push Press

RESET:
For Quality
 2 Rounds of

SVG FIT programming really works!

Anyone who knows me knows I'm a pretty humble guy. I don't like to brag or talk about myself. Blackhawk Fitness, for instance, was a freaking AWESOME gym (IS an AWESOME gym now as CrossFit Wichita) - With that being said: SVG FIT programming ROCKS MY FACE!

For those of you who do not follow my programming, we still do a CrossFit style workout. There are still the MetCons and we focus on all of the lifts associated with the CrossFit community.

However, we do things a little different. I have hybridized the CrossFit platform. My programming focuses more on the phosphagic benefits of Weightlifting rather than what CrossFit tends to do by focusing more and more on the aerobic, 20 to 30 minute MetCon. While I do plug these in occasionally, we rely more on a heavy load up front through my "Heavy Work" programming cycles, and then a shorter MetCon burst (8 to 12 minutes, generally) afterwards.

The benefits are clear and the proof is in the numbers. Anaerobic workouts still build your endurance capacity without the muscle loss and tissue damage inherent to aerobic-type activities. While I have nothing but GREAT things to say about CrossFit programming - I still get several good, traditional CF WODs in every week - SVG FIT focuses more on the anaerobic pathways, harnessing that explosive power while still building up cardiovascular endurance.

I am a strong opponent to the idea that you have to run long distances to lose weight. There is NO need to tear up your body, knees and hips, running miles and miles every week when you can gain so much more by staying in and around the anaerobic domain. For me, the same holds true for constantly battling long, grueling, high-rep WODs (specifically those WODs that run in the 30+ minute range).

Anyway, we are now on our second mesocycle and our PRs have all shot through the roof!

 Deadlift: Previous PR: 400; now: 405*
 *Not the best one to start with because while I had hit 400 once a year ago, I'd fallen back and been stuck around 375-380 through this last cycle.
 Snatch PR 135 / now 150
 Front Squat PR 215 / now 250
 Back Squat PR 245 / now 285
 Push Jerk PR 185 / now 235
 Overhead Squat PR 180 / now 200
 Clean PR 200 / now 225
 Bench Press PR 185 / now 225

If you are looking to mix it up, or you're stuck on a plateau, check out my HEAVY WORK section on this website and join us for the next mesocycle in a few weeks. You can get warmed-up starting next week as we de-load during Phase 5.

If you would like some tips, pointers, or suggestions on your technique and/or training regimen, I would be HAPPY to help you!

STAY SVG, MY FRIENDS!

21 JUL 2012 - Heavy Back Squats

Photo courtesy of Emily Karen Photography - http://EmilyKaren.com 

HEAVY:
Back Squat
Between sets perform:
20m Sprint
5 Dumbbell Cleans (55/25)

INTENSITY:
Rest Day

RESET:
2 Rounds of:
10 Landmine Obliques
10 Walking Lunge Steps
10 Spiderman Lunges

02 JUL 2012 - Heavy Back Squat

HEAVY:
Back Squat
Between sets perform
5 Ball Slams
15 Double Unders

INTENSITY:
Rest Day

RESET:
Run 5k

14 JUN 2012 - HSPU, Back Squat, Push-Ups, Double Unders, KB Swing

HEAVY:
Clean and Jerk
Between each set, perform:
6 KB Goblet Squats
8 Push-Ups

INTENSITY:

In 15 minutes, make it as far down the ladder as you can, of;
10 HSPU
20 Back Squats (225#/155#)
30 Push-Ups
40 Double Unders
50 KB Swings (55#)
40 Double Unders
30 Push-Ups
20 Back Squats
10 HSPU


RESET:
Slow, For Quality:
10 Squat + Landmine Press*
10 Cobra Push-Ups


*Squat + Landmine Press: With the landmine in-hand, up and at your chin level, go down into the bottom of the squat. At the bottom of the squat, perform a single press overhead with the landmine.

02 JUN 2012 - Ball Slam, Box Jumps, Back Squat

HEAVY:
Bench Press
Between each set, perform:
4 Clapping Push-Ups
6 Ring-Rows

INTENSITY:
AMRAP, 12 Minutes
9 D-Ball Slams
6 Box Jumps (30"/24")
3 Back Squats (225/155)

RESET:
3 Rounds of:
 50' Sand Bag Throw + Broad Jump*
 50' Sand Bag Sprint

*Take a sand bag of moderate weight; with a swing similar to that of the KB Swing, heave the sandbag as far as you can down a 50' lane. Perform as many standing broad jumps as necessary to get to the bag. Then throw it again until you reach the 50' marker.

18 MAY 2012 - Back Squat, Weighted Push-Ups

HEAVY:
Backsquat
Between each set peform:
2 Bar-Facing Burpees
3 Wall Walk-Ups

Then;
Weighted Push-Up

Use the Reps and Load information to the right. If you do not know your 1RM Weighted Push-Up, find it.

INTENSITY:
Rest Day

RESET:
Max Reps, Toes-to-Bar
Max Reps, Clapping Push-Ups

05 MAY 2012 - 2012 Individual Event 3

HEAVY:
Back Squat
After each set, perform:
7 SDHP (95/65)
7 Diamond Push-Ups

INTENSITY:

2012 CrossFit Games Regional: Individual Event 3

Four rounds for time of:
100 pound Dumbbell snatch, 10 reps
200 foot Sprint


Scale as needed.


RESET:
2 Rounds of:
Around the Worlds (45/25)
20 Overhead Walking Lunge (45/25)
Squat Bridge, 60 Seconds