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Wednesday 12.12.18

Wednesday 12.12.18


*last weeks nutrition discussion on carbs

A. Warmup:
DROM
10:00 HS practice
*holds, walks, whatever!

B. For time:
20-15-10
Alternating DB Snatch
50 Double Unders after each set

C. Every 3:00 x 5
400m run @ 80% effort
*goal is to keep splits within :03 of each other

CORE HOMEWORK:
15:00 Assault Bike
-Every 3:00 = 15 GHD Situps

Workout of the Day

Tuesday 12.11.18

Tuesday 12.11.18

A. Warmup:
DROM

B. Atlas Stone Work
AMRAP in 15:00
Bear hug carry, 80′
10 Ground to shoulder
10 Bear Hug Squats
10 ground over bar
*choose weights that are acceptable for each movement

C. For Time:
50/35 Ski Erg Cals
40/28 Assault Bike Cals
30/21 Row Cals

D. Cooldown:
3:00 Lizard Stretch, ea.

CORE HOMEWORK:
5 rounds of:
5 KB Windmills, ea.
10 Suitcase DL, ea.
15 Lateral Stepups, ea.

Workout of the Day

Monday 12.10.18

Monday 12.10.18

A. Warmup: 
400m Run
DROM
Clean Warmup

B. OTM for as long as needed
Even: 1-2-3-4…and so on: Muscle Ups
Odd: 5 Clusters, max weight is 135/95
*sub pullups -or- C2B Pullups -or- Ring Rows for MU’s: 1-2-3 -or- 2-4-6

C. Cooldown:
50 Reverse flys
2:00 Couch Stretch, ea.

CORE HOMEWORK:
3 sets of:
50m Double KB Overhead Walk, pick weight
10 Hanging Leg raises, weighted if possible

Workout of the Day

Sunday 12.9.18

Sunday 12.9.18

Weekly Track WOD:
10 x 100m sprints, walk to start
-if you’re not used to sprinting, start slow with these.
*This is optional supplemental running to daily workouts to be done once a week.

Core Homework:
200 Situps -or- AbMat Situps
-scale reps if necessary
*Every break = 200m jog -or- 250m row -or- .5k bike -or- 250m ski erg

Workout of the Day

Saturday 12.8.18

Saturday 12.8.18

Teams of 3:

AMRAP in 20:00
400m farmers carries, pick weight
Alternating:
15 Plate Snatch
Static Handstand hold -or- 10 HSPU

*partner 1 does a FC while partners 2 & 3 alternate the movements listed. Once P1 has completed the FC 1 partner will rotate out and do a FC and so on. Plate snatches can only be completed while the partner is static holding the handstand.

-OR-

Indy WOD:

AMRAP in 20:00
400m Farmers Carry, pick weight
2 rounds of:
15 Plate Snatch
10 HSPU
*Sub :30 static HS hold for HSPU

Core Homework:
**This is a new addition to the daily programming. The idea is an added “supplement” for core stability and skill building. This can be done after a class or on your own at home.**
5 sets of:
5 Kettlebell Windmills, ea.
10 Weighted hanging leg raises

Workout of the Day

Friday 12.7.18

Friday 12.7.18

A. Warmup:
DROM
5 sets of:
7 Russian KB Swings
7 Goblet Squats

B. Front Squat, heavy 3 rep
-Find in 12:00

C. 10 x 100m row
-rest 2:00
*100% effort on each row

D. Foam roll for remainder of class time

Core Homework:
**This is a new addition to the daily programming. The idea is an added “supplement” for core stability and skill building. This can be done after a class or on your own at home.**
3 sets of:
10 Suitcase Deadlifts, ea.
25 GHD Situps -or- straight-legged situps

Workout of the Day

Thursday 12.5.18

Thursday 12.5.18


GVCF Podcast – Ep. 10: “Core Homework” – the new addition to daily programming 

A. Warmup:
DROM
Oly Practice:
Sotts Press: 5-5-5-5-5
Hang Power Snatch: 4-4-4-4-4
Overhead Squat: 3-3-3-3-3
*start with a PVC pipe for the Sotts press and work up to a moderate weight on OHS

B. Snatch grip push press, behind the neck 3-3-3-3-3-3
-work up to a moderately heavy weight

C. For time:
Assault Bike 1 mile T.T.
*Compare to 8.23.18

D. Cooldown:
2:30 Couch Stretch, ea.

Core Homework:
**This is a new addition to the daily programming. The idea is an added “supplement” for core stability and skill building. This can be done after a class or on your own at home.**
3 sets of:
200′ One arm KB farmers carry, R
200′ One arm KB farmers carry, L
200′ Double KB front rack carry

Workout of the Day

Wednesday 12.5.18

Wednesday 12.5.18


This was last weeks Facebook Live talk on protein in case you missed it. We will be more active on our YouTube Channel and if you’d like to subscribe click this link:
GVCF YouTube Channel

A. Warmup:
DROM
3 x max effort L-Hang
*If less than :20, accumulate :20 total
-rest as needed between efforts

B. 5 rounds of:
1:00 Max rep Power Clean & Push Jerk
2:00 Rest
*add weight each round: 10-20 lbs

C. Cooldown/Accessory:
10 RDL, pick weight
15 DB Bench Press
20 Lateral stepups, 10 ea.

Core homework:
**This is a new addition to the daily programming. The idea is an added “supplement” for core stability and skill building. This can be done after a class or on your own at home.**
3 sets of:
1:00 Plank Hold, pushup
:15 Rest
:30 static bird dog (cross crawl), each side
1:00 Rest

Workout of the Day

Tuesday 12.4.18

Tuesday 12.4.18

Join us at 9AM today for a Facebook Live discussion on carbohydrates.

A. Warmup:
3:00 Bar hang
DROM
3 Sets of:
8 DB Push Press
10 Back Extensions
5 lateral lunges, ea.

B. 4 intervals of:
30/21 SkiErg Cals
15 Burpees
30 Wall Balls
-Rest 3:00

C. Cooldown:
2:00 High Hip Stretch, ea.

Core Homework:
**This is a new addition to the daily programming. The idea is an added “supplement” for core stability and skill building. This can be done after a class or on your own at home.**
AMRAP in 5:00
:15 Hollow Hold
30 Flutter Kicks

Workout of the Day

Monday 12.3.18

Monday 12.3.18

A. Warmup:
2:00 Couch Stretch, ea.
DROM
3 sets of:
5 RDL: bar, add weight, add weight
7 Ring Rows, :03 up, :03 down
9 light med ball hops

B. AMRAP in 15:00
30 Double Unders
15 Power Cleans
30 Double Unders
15 Toes 2 bar
*Sub Straight legged situps for T2B/Lateral -or- medball hops for DU’s

C. Cooldown:
3 sets of:
1:00 Lizard, ea.
10 Front Raise + 10 Lateral Raise

Core Homework:
**This is a new addition to the daily programming. The idea is an added “supplement” for core stability and skill building. This can be done after a class or on your own at home.**
50 Renegade Rows (25 ea.)
:03 plank hold between each row.
*Any breaks = 20 AbMat Situps