Thursday, December 31

Extra Work -- Arrival 8:30am if you would like to hit extra!

Class - 
OHS 1-1-1-1-1
Front Squat 1-1-1-1-1
Back Squat 1-1-1-1-1
*Barbell must move up every set of the entire workout. (i.e. your first set of FS must be more than your max OHS)

Extra:
5 Rounds - Each for time:
20 Box Jump Overs (24/20")
15 Double KB Swing (53's/hand or 35's/hand)
10 HSPU
5 Muscle-Ups (If you did MU on Wednesday, do 15 CTB today)
Rest 2 minutes between rounds

I hope everyone has a fantastic New Year! Be safe, have fun we'll get after it Saturday to pay for any sins. 

Wednesday, December 30

Class:
1) Barbell Cycling Work -- Jerk

2) For Time:
100 DU
30 Burpees
15 AbMat Sit-Ups
75 DU
30 Burpees
15 SU
50 DU 
30 Burpees
15 SU

Extra:
EMOM Until Failure (Cap @ 20mins):
10 OHS (75/55)
10 CTB Pull-Ups OR 5/3 Muscle-Ups (Your Pick)
*If you fail prior to Round 5, stop, rest 2 minutes, and restart with a lower rep range (Maybe 10/6 if CTB stop you, or 7/7 if speed stops you, etc.) Let me know if you have questions. I would like this to be an 8-12 minute skill/cardio piece, adjust accordingly. 

Tuesday, December 29

Class:
1) EMOM: Tempo Ring Dips, Rowing intervals
2) Open 11.5
(Great class day!)

Extra:
Barbell Cycling:
A) Hang Power Clean - 4 x 4 @ 225/145
B) Thruster - 3 x 8 @ 175/125
*Treat each of these as if they were 16/24 Reps for time individually - and you must break the sets up this way. Try for your best time*

Championship Sunday

2PM arrival, 2:30pm Start time - ~3:30p Chipotle


1) In 15 minutes establish a 1RM C&J -- Max 6 attempts in the 15 minutes.

2) Macho Man
EMOM20 (Or until failure):
3 Power Cleans
3 Front Squats
3 Jerks
(175/125)

3) With a partner complete:
50 DU
Sprint D&B
10 Box Jump Overs (24/20")
*Pure Sprint, rest while partner completes their rounds, 10 as a team, 5 individual*

Saturday, December 26

Tomorrow's class is "Chelsea":
30min EMOM:
5 Pull-Ups
10 Push-Ups
15 Squats

I would like you to take this on as if it were an Open workout and the round you 'fail' to complete is your score.  If you are coming into FCF tomorrow 8am or 10am will be your only option unfortunately - My family timing is up in the air -- You may also choose to take an optional / additional rest day if you're feeling beat up. 

If you are on your own for tomorrow, out & about in a different gym and have more of an Open Gym style I would like you to complete:

1) E90s for 6 rounds (9mins):
5 DL TnG DL - Begin @ 275/165 and add 20/10lbs per round

2) Immediately upon completion of #1 Move into:
E90s for 6 rounds (9mins):
Max Effort 150m Row (I mean 100% Max effort, rower paddle should feel light after DL, these should take you ~20seconds) -- This is basically a contest to see who can get the lower pace/500m number! 

3) "Chelsea":
30min EMOM:
5 Pull-Ups
10 Push-Ups
15 Squats

or

"Nate":
20min AmRap
2 MU
4 HSPU
8 KBS (70/53#) (American)

Thursday, December 24

If you can make it at 8:30am we're gonna hit some extra if you can come then:

Extra:
1) In 15 minutes build to a Heavy 1 Snatch (limit 2 misses)
then....
E90s for 12mins (8 Rounds):
Snatch + Hang Snatch + 2 OHS @ 75-80% of Heavy 1

2) EMOM14:
a) 1 Push Jerk + 1 Split Jerk (pick load)
b) 16 (8R/8L) Single-Leg KB Deadlift - 62/44lb KBs per hand. 


We will then hit the 12 Days of Christmas with the 10am class, likely as partner teams.

Wednesday, December 23

Class:
1. For the first part if you can freestanding hold/walk work on that in place of wall HS holds - If you are still building better positions go on the wall. 
2. DB Thruster + V-Up workout


Extra Work:
1. EMOM14:
Mins 1-7 - 3 Strict CTB + 5 Kipping CTB (without coming off bar)
Mins 8-14: 3 Strict Leg Raises + 5-7 Kipping T2B

2. Barbell Cycling:
4 x 7 Hang Power Snatch @ 145/95 Unbroken, rest as little as possible between sets to do these unbroken. 

Tuesday, December 22

Phenomenal first weekend out of everyone. I really felt like running the second group allowed me to coach, assist and build a better atmosphere for everyone. I already see some of you guys stepping up and showing that you want to make this group better and I notice and appreciate that....On that note, unfortunately this Saturday my family is doing their Christmas from ~9am into the afternoon with a possible end time around 4 or 5pm.  As much as I've tried to get out of this there is no option for me to run a skulls or second team option for Saturday, and with Maria with me and Kristen out of town there are no other options right now.  If you guys can jump into class the workout is great and will definitely push you (especially if you wear a vest) -- there is also a Bring-A-Friend if you guys would like to bring someone to that and get some extra sweat working!  Sorry, we'll also be working hard to figure out times that will work the following weekend (we will definitely be able to train/workout, we might just have to deal with some construction noises going on as they blow the walls down).  It might be a rough weekend but the outcome will be so nice I'm sure no one will mind (I mean who doesn't want 9 new speal bars and 4 additional muscle-up stations?!)

Class:

1) Front Squat Heavy triple

2) Running/Power Clean couplet

Extra:

EMOM18 (This should be a strength piece that also gently hits on your cardio):

a) 8 Push Press @ 165/95 (Roughly 60% Jerk max, if above 165 stop there, if below scale as needed)

b) 3 Weighted Ring Dips (35/25) + Max Set Kipping *Use a DB between legs, then drop after first 3*

c) 12 Box Jump Overs (24"/20") - Work on Jump mechanics and explosiveness. If 24/20 is easy you may go up a small about still being safe. 

Sunday, December 20

2:00pm Arrival, 2:30pm Start time:

Warm-Up Checklist -- Pistols, OH Squats, HSPU

0-15:00:
EMOM12:
Odd - Sled Drag 1 Length Wall-to-Wall (4/3 45's on sled)
Even - 50 Double Unders

15:00-30:00:
AmRap10:
30 Wallball
10 HSPU
10 Pistols

30:00-50:00:
EMOM15:
Mins 1-5: 2 Snatches @ 65%
Mins 6-10: 1 Squat Snatch @ 75-80%
Mins 11-15: 1 SqSnatch @ 90-100%

50:00-60:00:
Complete for time:
60 T2B
50 Sit-Ups
40 Hollow Rocks
30 V-Ups
Time Remaining in the 10 minutes: Max T2B
*If hands are too beat up for T2B we will change movement*

Saturday, December 19

1:00pm arrival time, ~1:30p Start time:

1) Warm-Up:
EMOM12:
a) 15/12cal Row
b) 3 DL, 5 Burpees
c) 10 Air Squats, 10 Jump Lunges

rest 5mins, finish set up

2) AmRap12:
3 DL, 3 CTB (225/145)
3 DL, 6 CTB 
3 DL, 9 CTB
6 DL, 12 CTB (275 / 175)
6 DL, 15 CTB
6 DL, 18 CTB
9 DL, 21 CTB (315 / 205)
9 DL, 24 CTB
9 DL, 27 CTB
etc.

rest 10mins then...

3) E30sfor12mins:
a) 3 Hang Cleans + 3 FS (135/95)
b) 8 Burpees over Bar
**Score is how many rounds you fail to achieve all the reps in the 30s window** 

4) Auxiliary -- Two Groups:
1) Hamstring/Posterior Chain Strength -- Weighted Glute Bridges

2) Ring Dips strength - 7 sets of Super Dips

Thursday, December 17

Great job today everyone on a very challenging workout.  Tomorrow promises to equal or maybe even bring a more difficult challenge mentally. It is a pure sprint workout:

For time:

500m Row

30 Burpees

10 STO (I want you to scale up to 185/115)

This is pedal to the floor from the start and see if you can get 10 UB at the end at a challenging weight. Do not sandbag the row, or let yourself slow on the burpees -- it is going to hurt/burn.

Extra work:

1) 5 Rounds for form/time:

100ft HS Walk (scale to something that you can complete in under 90 seconds)

12 UB HSPU

Rest 2 minutes between efforts.

*HSPU may be kipping*

Optional STR Work:

Build to a heavy 3 Front Squat in 15 minutes then...

3x3 Pause FS @ 75% of heavy 3 above. 

Wednesday, December 16

Tomorrow's class is a LOT of work - So our extra will be minimal, simply hitting and drilling the skill of T2B.

Class:
1) DB Sn/OHS + L-Sit workout 
2) 3 RFT:
10 C&J 135/95
50 WB (20/14)

*This is a Great! test.  A few things:
1. Ensure your count is perfect and you are strictly no-repping yourself for bad wall-ball throws. 
2. Push Jerks for all C&J, and aim to go Unbroken as much as possible in this workout.
3. 90% of this workout will be on your rest breaks in the final round - Push your limits here. 

Extra:

3. Tabata T2B -- Blow out every minute, do not try to achieve the same number each set by sandbagging to drop-off early. AKA I would rather see: 14, 12, 8, 6, 4, 4, 4 than 7, 7, 7, 7, 6, 6, 6, 6.

Tuesday, December 17

This week will begin our ~8-9 week trek for The Open. For many of you this will be THE most important 8 weeks of your training. Building engine, learning more about skills and where to break sets, and honing in on how hard you can push your strengths. This week we will get our "official" team name for our second Open Team (be thinking, discussing and providing suggestions!), and start to find out what this team is all about! Many of you will need to step up every weekend over the Open, others of you will be called upon to hammer away at a workout that falls in your wheelhouse! Either way, I am excited as a coach and gym owner to have a bit more excitement around the Open, especially in the later weeks as we try to close in on our goal and people fight to have their scores count for the team. You all have put in a ton of hard work this year and scoring for your Open Team, or leading that team week in and week out will be an awesome reward for that work. I will be working with you all individually over the coming weekends to help build confidence and skill.  In the end, if everyone does their part and the hard work/motivation is on point we might be lucky enough to be among Invictus, CFNE, Ute and other great affiliates who have sent two teams. 

In the coming months class workouts will take on a very Open-esk feel and will require focus, a plan and execution at high intensity levels.  Often I will provide goals for workouts and it will be your job to carry out that goal to the best of your ability.  Extra work will shift away from lots of volume or strength work, instead hammering away on sets of skills.  Pay attention to your breakdown spot, when your reps fall off and why. This will help you immensely when making game plans for the Open.  

On top of this the next best thing you can do over the 8 weeks is GET HEALTHY. I will be offering less and less scaling options as we get closer to the Open. If you have an injury the time of working around that injury is approaching its end. Come in daily ready to train, and attack nags/small hurts accordingly. 99% of training days should have a single focus: Hit the workout with Open level intensity/focus.  

Lastly take your recovery, nutrition and mobility work as seriously as your life allows. Many on the team will not be cheating, drinking or missing sleep from here til Regionals, if you are serious about wanting to make Regionals or help the Open team really think of the dedication level and hours you are willing to dedicate to it, and base your expectations solely off of that.  Do not train 5 hours/week and have 25-30hour/week expectations.  In some of our retests many of you are dominating so far and have had massive PRs, I hope we can parlay that right into the open! I couldn't be more proud to be your coach, your leader, your friend and own this amazing gym. Thank you for helping in making it that way. 

Class:
1) Power Clean + Squat Clean Max
2) Sled Push + Farmers Carry Metcon

Extra:
3) 3 Rounds of - 
AmRap3:
15 Cal Row
10 TnG Squat Snatches (115/85) (No Singles)
5 Muscle-Ups
**Rest 2 minutes between AmRaps**

Saturday, December 12

11:00 Arrival, 11:30a Start Time:

1) Warm-Up:
EMOM9:
a) Row 18/14cals
b) 5 Burpees + 12 Air Squats
c) Inch Worms for 30-40seconds

2) With a 14 minute running clock complete:

AmRap 7:
3, 3, 6, 6, 9, 9, 12, 12, etc.:
C&J (135/95)
T2B
As soon as the 7 minutes is over you have 7 minutes to establish:
2RM OHS from the ground

Rest as needed and warm-up Snatch

3) EMOM21:
a) 2 Snatches @ 70-80% (should both be singles)
b) 14 Alternating DB Row (65/45) - Plank position
c) 6 Step-Back Lunges with Snatch Weight/Bar

4) Jenny Exercises. 

Thursday, December 10

Just to clear up a little bit from Sunday's post so you all can plan for next weekend.  The second session each day will be when I am coaching/organizing and helping out (so 1:00pm Saturday and 2:00pm Sunday).  If I feel you still need coaching, scaling and dedicated work beyond what the programming entails each day - then you will be doing extra work in the second session each day.  Due to this then, the first session will be by invite/request only and will not be an "Open" session to come to.  If morning is your only option on Saturday you may talk to me or plan on hitting class at 8am or 10am.  

Skulls and Championship Sunday were created to provide athletes who were capable of heavier, harder workouts an opportunity to hit those in a group atmosphere.  While there is a lot of value in training in and around people who have more experience than you, there is far more value to establishing the fundamentals and receiving coaching for your overall progress.  The goal of the second session will be to bridge the gap between a class environment with coaching & fundamental focus, while providing more difficult and appropriate challenges based on your skill/strength level.  For now, everyone who will be doing the first session initially has been approached -- If you have not yet been approached I have a reason I want you to do the second session.  If you have a question about that or would like to discuss it with me please feel free, honest conversations and understanding where we sit is a huge part to owning your own training and knowing how to move forward with your own work/practice/training.  

Class:
1) Aux Strength work -- Build your L-Sit and try to achieve around what you might for a strict press for the split press. 

2) Open Test -- This should take all of your effort for the day and is the main focus for today. (11.3)

Extra: 
3) 15min AmRap:
20 WB Unbroken
30 Burpee Touch Jumps
20 Hang Power Cleans (95/65)
*Do this in the side area and scale touch jumps to over bar jumps if you do not have an area to hit in the extra area.  Must be unbroken every set of wall-balls - No exceptions.  The Open Test is a shorter, higher output workout - this is a longer, more grind type of workout. I would like you to have at least an hour separating these two workouts if not more.*

Wednesday, December 9

Class:
1) Max Effort Sled Drag -- Fight for a very heavy weight on this, try to destroy your entire being through your effort and attitude. 

2) 3 RFT w/ Partner:
20 Curtis P
40 Box Jump Overs
*This will be really good partner work, try to keep up a 100% pace the entire time, do NOT slow down or let your partner take a second off!*

Extra:
Skill work:
a) EMOM7:
Muscle-Up work - If you can do Muscle-Ups work on your technique both in the kip and kipping the dip. Legs should be long, rings square and efficient hips.  Limit to 5 or 6.  
If you cannot do a muscle-up drill 5-6 Transitions + 5-6 Dips EMOM.

b) EMOM7:
3 Sets of 5 T2B Unbroken - Work on your pacing and rest schemes as if it was the Open workout from this past weekend and you were doing a set of 5, 10s Rest, Set of 5, 10s Rest, Set of 5. Try to stay consistent and MAKE NOTE of when you break off of this plan/scheme. 

Tuesday, December 8th

Class: 
1) 100 Double Unders will be prescribed -- If you are awesome at Double Unders you should do 200 DU here and shoot for 100+ UB (or all 200 UB)

2) Bradshaw is the workout -- Have fun with this, my goal will be UB on everything - I'd recommend trying to keep as many movements unbroken as possible.

Extra:
3) 6 Rounds:
250m Row
15 OHS (95/65) UB
Rest 90s between Rounds
*You should be able to do this with a partner and share equipment as each round should be absolutely max intensity - If you cannot complete a round UB you must move down in weight - Goal is not just UB but fast!*
**Bradshaw is a slower paced workout due to transitions -- I want you to be able to switch gears and hit this at a Grid level pace - 250m Row should be sprints to make the OHS harder**

4) Choose between:
a) Jenny Exercises
b) 5 x 5-7 Strict Ring Dips 
c) 5 x Max Effort Kroc Rows (Heavy)

Championship Sunday/Info

Championship Sunday tomorrow will be at 8:30am.

Today comes with an exciting announcement and something I am pumped to be able to even think about discussing.  With the popularity of the competitive group and the amount of men/women involved with it each week I have decided that this year we will be doing two teams for the Open, trying to qualify two teams for Regionals.  With everyone this year committed to going team, there is nothing that has ever excited me more than the prospect of TWO Friendship teams. To accomplish this we will be splitting up weekend work a little bit.  There will be two sessions on Saturday (11:30am and 1:00pm) and two sessions on Sunday (8:30am and 2:00pm).  

This will afford our teams lots of opportunities:
1. This will allow me to come in and be available in a coaching specific role for the second session, give me eyes on each of our athletes and help to prescribe extra work or scales as necessary - something I feel that I cannot do properly when I am working out beside you, at the same time letting me focus on my needs as an athlete during the first session.
2. This will allow me to program with less equipment restrictions, not running things in heats or manipulating the programming that needs to be done due to unforeseen participation in these classes. 
3. This will allow the teams who will go to regionals and work together in the Open to train with each other, get to know each others strengths and weaknesses and improve togethers.  
4. Once the Open is over the second session will then begin immediate off-season strength programming and allow those who do not move forward the opportunity to prepare for the following season, if we DO qualify two teams those teams will merge and begin training together in the first session.  

I am extremely excited for this to move forward, the first weekend this will take place will be December 18th/19th.  If you are currently in the group completing Sunday work at Open Gym please consider the 2pm session on Sunday to carry-out Championship Sunday as an alternative to Open Gym as the space for non-competitve / recreational gym goers has been an issue as of lately, and the competitive group can be too intimidating to them to want to say something. 

Saturday, December 5

11:00a Arrival, 11:30a Start time

Warm-Up:
EMOM15:
a) 250m/200m Row
b) 5 Burpee Pull-Ups + 10 Air Squats
c) 1 Wall Climb + ~20s HS Hold

Workout:
1) AmRap14:
60 Cal Row
50 T2B
40 WB
30 Power Clean 135/95
20 MU

2) 3 Teams run through:
15/10 Cal AD Sprint
7 STO @ 165/105
5 STO @ 185/120
3 STO @ 205/135

3) Jenny Exercises/Weakness work for 10 minutes as a team. 

Thursday, December 3

Class First...

then...

With a partner complete:
2min On/2min Off (alternating with Partner) for 5 rounds ( 20 minutes ):
Ski-Erg 15/12 Cals
30 Double Unders
*Each Round is absolutely balls out, do not coast on the Skiier*

Wednesday, December 2

Class:
1) Snatch work, lighter footwork/technique -- Be super aggressive on these.
2) Push-Up MetCon (will definitely challenge your Push-Ups, stay tight)

Extra:
EMOM12:
Odd - 3 Power Snatches @ ~65-70% from floor
Even - 7/5 MU (Do your best)