Walking Lunge Fitness Workout #225

Day 35/56

CONDITIONING:
Front Squat @ 65% of 1 Rep Max
1 Rep every 20 seconds for 7 minutes

Then with no break;
Row 1000m

INTENSITY:
For Time:
10,9,8,7,6,5,4,3,2,1 of:
Overhead Squat (95/65)
Push-Ups
Walking Lunge Steps

All reps must be completed unbroken. If you break during any set, complete the remaining reps then complete that same number of burpees.

RESET:
2 rounds
10 KB Windmills (either arm)
60 Cobra Pose
10 Scorpion Kicks (either leg)
60 Double Unders

Deadlift Fitness Workout #218

Day 26/56

CONDITIONING:
EMOM, 10 Minutes
3 Overhead Squats

4 sets x 55% 1RM
4 sets x 65%
1 set x 75%
1 set x 85%

Then;
5 Rounds:
 Max Strict Pull-Ups
2 Wall Walk-Ups
 Rest 30 seconds

INTENSITY:
21-15-9 Reps for Time of:
Deadlift (255/185)
Toes to Bar

RESET:
2 Rounds of:
50' Bear Crawl
10 Chest-to-Ground Push-Ups
Max Handstand

Friday Funday Fitness Workout #177

Day 82/112

FRIDAY FUN DAY!
3 Rounds of:
Max Effort Pull-Ups
Rest 20s

Rest 1 minute, then; Max Effort
Chin-above-the-bar Hang

Rest 1 minute, then; Max Effort
Straight-arm Bar Hang

Rest 3 minutes

Overhead Squat:
Max Effort at 75% 1RM
Rest 60s
Max Effort at 85% 1RM
Rest 60s
Attempt 100% 1RM

Rest 3 minutes

Then;
Max Effort in the following complex
3 Snatch Balance, 1 Overhead Squat @ 65% Overhead Squat 1 RM

INTENSITY:
AMRAP - 20 Minutes
100 Air Squats
100 DU
75 Sit-Ups
75 Push-Ups
50 Wall-Balls (20/14)
50 Burpees
25 Pull-Ups
25 Toes-to-Bars

RESET:
2 Rounds of:
12 Supermans
10 Sandbag Over-the-Back
2 Tire Flips

Run, OHS and Pull-Up Fitness Workout #170

Day 69/112

INTENSITY:
For Time:
1600m Run
50 Overhead Squats (65/45)
30 Pull-Ups

RESET:
2 Rounds of:
15 GHD Back-Extensions
10 Bumper Plate "Around the Worlds" (each direction)
15 GHD Sit-Ups

Backwards Running Fitness Workout #106

Day 30/58

INTENSITY:
3 Rounds for Time of:
400m Backwards Run
50 Sit-Ups
15 Overhead Squats (75/45)

RESET:
12-9-6 Reps of:
Around the Worlds (45/25), Alternating each rep
Samson Lunge, Alternating
GHD Hip and Back Extensions

2013 Regionals Series - Workout #94

Day 14 / 58

INTENSITY:
Regionals Event #2
Men’s starting weights:  135, 185, 225, or 255
Women’s starting weights:  85, 125, 155, or 175

For this event, the athlete will have 7 minutes to perform 3 overhead squats at increasing weights to the highest weight possible. <em>Each athlete will begin with a barbell loaded to one of four starting weights of their choice (see below) and a stack of plates</em>. It will be the athlete’s responsibility to load the bar to the correct weight each lift. Once the event begins, the barbell may not get lighter throughout the 7 minutes. The men must make increases in 10-pound increments, while the women must make increases in 5-pound increments.

Athletes will not have a rack, but may get the barbell into the overhead position using any technique they choose. If the athlete uses a full squat snatch to get the weight overhead that will count as the first repetition, as long as all the overhead squat requirements are met.  After a squat snatch, the athlete must perform two additional overhead squats to complete the set.

THEN transition to:

Regionals Event #3
30 Burpee muscle-ups (Time cap: 7 minutes)

 Subs: Burpee Pull-Ups

Record OHS weight and Bupree Muscle-Up Reps

RESET:
2 rounds of:
10 High Kicks, each side
10 PVC Pass Throughs
50' Spiderman Lunges

Sumo Deadlift High Pull Fitness Workout #37

Day 50/112

INTENSITY:
AMRAP, 12 Minutes
10 Sumo-Deadlift High-Pull (95/65)
10 Push-Press (95/65)
10 Overhead Squat (95/65)

RESET:
For 10 Minutes work on:
L-Sit;

If you have a good L-Sit, go 2 rounds for max time.

Nancy Fitness Workout #29

Phase 2 - Day 38/112

INTENSITY:
"Nancy"
5 Rounds for Time of:
400m Run
15 Overhead Squats (95/65)

RESET:
5 Minutes for reps:
 Double Unders

13 DEC 2012 - Heavy OHS

INTENSITY:
Rest Day

RESET:
10 Minutes - Handstand Walk Progression
http://gymnasticswod.com/content/handstand-walk-progression-pt1

12 NOV 2012 - Overhead Squats and Double Unders

INTENSITY:
Three Rounds for Time of:
10 Overhead squat (135/95)
50 Double-unders


RESET:
2 Rounds of:
25 Bear Crawl Steps
60s Squat Bridge
25 Bench Dips

07 NOV 2012 - Heavy Overhead Squat

INTENSITY:
Rest Day

Don't forget the heavy ----->

RESET:
15 Landmine Thrusters (45/25)
15 Landmine Bus Drivers
15 Walking Lunges

18 OCT 2012 - CrossFit Overhead Squats, Run, Weighted Sit-Ups

INTENSITY:
3 Rounds for Time of:
15 Overhead Squats (95/65)
800m Run
15 Weighted Sit-Ups (45/25)

RESET:
2 Rounds of:
60s Spiderman Lunge Right
15 Air Squats
60s Spiderman Lunge Left
15 Bench Dips

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 AUG 2012 - Knees to Elbows, Ring Push-Ups, Overhead Squat

INTENSITY:
18 Knees to Elbows
15 Ring Push-Ups
12 Overhead Squat (155 / 115)
12 Knees to Elbows
9 Ring Push-Ups
6 Overhead Squat
9 Knees to Elbows
6 Ring Push-Ups
3 Overhead Squat

RESET:
2 Rounds of:
20 Landmine Hand Toss (45/25)
15 Suspended Knees-to-Chest
10 Hollow Rock

22 JUL 2012 - Max Reps each of KB Push Press and Toes to Bar

HEAVY:
Overhead Squat
Between each set perform:<BR>
7 KB Swings (1.5p / 1p)
5 Goblet Squats (1.5p / 1p)

INTENSITY:
Complete 5 rounds:
1 Minute - Max Reps 2 Arm KB Push Press - 1.5 pood
1 Minute - Max Reps Strict Toes to Bar

Post total reps to comments for your score.

RESET:
3 Rounds of:
10 Hollow Rock
60s Plow Pose
60s Cobra Pose

24 MAY 2012 - OHS, Toes-to-Bar Bar-Facing Burpees

HEAVY:
Back Squat
Between each set, perform:
10 Supine Bicycle Kicks
10 Toe Touches

INTENSITY:
AMRAP, 20 Minutes:
5 Overhead Squats (115/75)
7 Bar-Facing Burpees
9 Toes-to-Bar

RESET:
For Quality, 2 Rounds of:
10 Spiderman Lunges, 3 second hold each leg
Cobra Pose, 60 second hold
10 High Kicks, Left leg
Squat Bridge, 60 second hold
10 High Kicks, Right leg

09 MAY 2012 - KBS, OHS, Abmat Sit-Up

HEAVY:
Clean and Jerk
After each set, perform the following:
7 Box Jumps (24/20)
2 HSPU

INTENSITY:

6 rds for time of:
6 Kettlebell Swings (2p/1.5p)
9 Overhead Squat (95/65)
12 Abmat Sit-Ups


RESET:
Scorpions, 14 reps (alternating legs)
Cobra Pose, 60 Seconds
Spiderman Lunge and Hold, 60 Seconds each leg
Max Reps Clapping Push-Ups

08 MAY 2012 - Tabata Work - Pull-Ups, Burpees, Air Squat, KB Swings

HEAVY:
Overhead Squat
Between each set, perform the following:
20 Double Unders
5 Strict Pull-Ups

Take no more than 120 seconds rest after completing the last pull-up
See the HEAVY WORK pane to the right for REPS and LOAD --->

INTENSITY:

Using the Tabata format (20 seconds of work followed by 10 seconds of rest), complete:

100 Pull-ups
50 Burpees
100 Squats
50 KB Swings (72/53)


RESET:
2 Rounds, For Quality:
10 Around the Worlds, Right
25 V-Ups
10 Around the Worlds, Left
25 Ground Press w/ 45# Plate

27 APR 2012 - Clapping Push-Ups, Sprint, Kettlebell Snatch

HEAVY:
Overhead Squat
After each set of OHS, perform max reps of Strict Pull-Ups

INTENSITY:


On The Minute For 12 Minutes Of:
4 Clapping Push-Ups
Sprint 30m
3 Kettlebell Snatch (1.5p/1p)
Sprint 30m


RESET:
2 Mile Jog
Every 1/2 Mile, stop and perform 4 Sampson Stretch

29 MAR 2012 - Power Snatch Press + Overhead Squat

HEAVY:
Power Snatch Press + Overhead Squat
Complete between sets:
2 HSPU
4 KB Swings

We are in Week 3 of this 4 week cycle. Follow the Heavy Work section to the right for reps and load. Complete 3 to 4 sets; take no more than 20 minutes in this section.

*Power Snatch Press + Overhead Squat - Complete one Snatch Press, where the bar goes from resting on your shoulders to overhead,  and then one Overhead Squat for each rep. This is marginally different than simply doing the "Snatch Balance".

INTENSITY:
Rest Day

RESET:
2 Rounds of:
800m Jog
25 Push-Ups
25 Walking Lunges (1 leg, 1 rep)