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Mash Up

This Saturday, for team practice, we’ll be doing a mash up of some of the events you’ll see in the Desert Games. This will be somewhat of a tester for what will be a very long day of competition. It’s one thing to go all out in one workout but it’s a little different to be able to tap in and go hard on multiple workouts in one day. 

8/18/17
3 Sets
10 Bench Press
5 Wall Crawls

AMRAP 16
5 HSPUs
10 Overhead Squats (95/65)
15 Pull-Ups

Performance Team
No extra work. Be ready to go come Saturday!

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Practice on Thursday

For those of you that didn’t see, Desert Games dropped workout 4 and it’s definitely different. It’s a strength workout but it’s one with a very very short time limit. I know many of you are eager to give this one a go and see where you measure up. We’ll have our first attempt at it this Thursday during our 530 Weightlifting class. Time to get after it!

8/16/17
3x200m Sprints
1x400m Sprint

2 Sets (rest after each set)
5x50ft Shuttle Sprints

30-20-10
Dumbbell or KB Snatches
Burpees

Performance Team
2 Rounds
40 GHD Sit-Ups
30 Double Unders
30 Toes to Bar
30 Double Unders
20 Hip Extensions
5 Ring Muscle Ups

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More Rogan

Sorry for all the Joe Rogan endorsements but he’s had some good guests on lately. This one was really interesting, often times people are looking for that one movement, or program, or diet to fix everything. Everyone seems to be looking for the next big secret towards health and fitness and everywhere you go there’s someone selling that “magic pill”. 

I find myself at the gym and at work trying to answer very loaded questions about health and fitness and it seems like whoever I’m talking to doesn’t want to hear about all the factors that could affect the answer to their question. They simply want one easy answer to fix whatever problem they are having. “If this is bothering you then just do this”. But a simple answer like that is rarely the right answer. 

In this podcast, Dr. Andy Galpin discusses how complex an individuals approach towards elite performance can be. 


8/15/17
AMRAP 12
10 Alternating Pistols
10 High Box Jumps

Alternating EMOM 16
A) 6-8 HSPUs
B) 2 Full Snatches

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Saturday Practice 

I was so glad to make it to this past Saturday’s practice. Everyone looked dialed in and the energy was high. Most importantly everyone looked like they were enjoying themselves and enjoying the process. Keep up the hard work guys! September 2nd is right around the corner. 

8/14/17
2 Sets of the following complex:
3 Front Squats
3 Shoulder to Overhead
2 Front Squats
2 Shoulder to Overhead
1 Front Squat
1 Shoulder to Overhead

50 Pull-Ups
30 cal Row
15 Thrusters (135/95)
12 Bar Facing Burpees
9 Ring Muscle Ups or Chest to Bar Pull-Ups

Performance Team
4 Sets
1 Snatch Deadlift+
3 Snatch RDLs+
2 Snatch High Pulls

3×6 Glute Ham Raises

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Saturday Practice

This Saturday we will be practicing workout 3 “Bar Fight”. There’s some teamwork and communication needed on this one so do your best to make it. Practice will start at 11am. 

8/11/17
EMOM 10
3 Back Squats

10-1
Power Cleans (225/155)
15 Wallballs

Performance Team
2×20
Reverse Hypers

3×6
Glute Ham Raises

2 Sets
10 per leg
Barbell Step Backs (reverse lunges)

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Good Thing We Practiced

The third workout for the Desert Games was released today and it’s a good thing we got our Toes to Bar and Snatches in today! Here’s the layout of their latest announcement:


8/9/17
3 Rounds
Row 500m
rest
20 cal Row
rest
20 cal Row

Deadlift
1×15
2×10
3×5

Performance Team
3 Sets
20 cal AirDyne + 20 Goblet Squats

Handstand Walk Practice

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Practice 

Scaled Teams for the Desert Games make sure you get some practice in with the heavy ropes. They aren’t too terrible but it does take some work to find your rhythm. Work to get 25 unbroken consistently. 

8/8/17
250 Double Unders
40 Toes to Bar
8 Snatches
30 Toes to Bar
6 Snatches
20 Toes to Bar
4 Snatches
10 Toes to Bar
2 Snatches
*Snatch weight needs to increase after each set of toes to bar, you pick the weight

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