Fitness Blog

Fitness 10.21.2014


A. 3-4 sets
-Push Press x 6-8
-Bent Over Row x 6-8 @ 21X2

B. 3 sets
-Bench Press x 6-8
-Ring Pull-ups x max (-2)

C. 6 Rounds @ 80-90%
-10 KBS 53/35
-10 Box Jumps 24/20
-10 Ground to Overhead 95/65

Fitness 10.20.2014


A. 4-5 sets
-Back Squat x 6-8

B. 3 sets
-Lateral Step-ups x 6-8 (weak leg first)
-Side Plank x 30-45 sec

C. 2K Row

Competition/Fitness 10.18.2014


OC Throwdown 2015 Qualifier workout #2

AMRAP 3
-Clean & Jerk (95/65) *ground to shoulder to overhead is what it should say

Rest 90 sec

AMRAP 3
-Burpees to 6″ touch

Rest 90 sec

AMRAP 3
-Calorie row

*Love this test (but not necessarily looking forward to it), after the first strength based test in Qualifier 1. This is a good simple test not only of your aerobic conditioning, but also your ability to pace your 85-90% engine that we always preach, to get the best score possible. Was amazed already to watch video of a talented regional athlete that visibly didn’t know how to pace her engine, dipped into her glycolytic zone from coming out too hot on everything and prevented her from what I thought could have been a better score. You guys know what’s up :)
*Also, Robby, Nina, and Matt are part of Team Beastgate that is sitting in 3rd place after the first OC Throwdown qualifier. The OCT is probably the most prestigious competition on the West Coast and this year they’re giving away $20,000 cash to the first place team. Come see how you stack up against your fellow coaches and members!

Fitness 10.17.2014


A. 4 sets
-Deadlift x 8-10

B. 3-4 sets
-Weighted Dips x 3.3.3 R:15 sec/2 min
-Weighted Pull-ups x 3.3.3 R:15 sec/2 min

C. Partner Workout
-800m Sled Push 45/25 *partners alternate every 50m
-Rest 2 minutes
-1600m Shuttle Sprint on turf *partners alternate every 100m

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