Buns & Guns w/ Coach K @ 5:30pm

#FeelTheLove with a BUNS & GUNS class lead by Coach K, women’s Physique & Figure athlete. This class isn’t just for the ladies though! It will be a killer arms (guns) and butt (buns) workout in true #BroSession fashion! Bring a guest for free!

FITNESS

A. Five sets of:

Unsupported Seated Strict Press x 3-4 reps

(sit on a bench or box without back support and press the barbell from shoulder to overhead; progress by 5% from Jan 27th’s weight)

Rest 60 seconds

Alternating Pistols x 12-16 reps

(practice your progressions if these aren’t proficient, and if they are, add weight by holding a kettlebell)

Rest 60 seconds

B. Complete as many rounds and reps as possible in 12 minutes of:

5 Strict Handstand Push-Ups or L-Seated DB Press

10 Toes to Bar

15 Ring Dips, Bar Dips, or Push-Ups

30 Double-Unders or Lateral Jumps Over Parallette

A. Every two minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 5 reps @ 45-55%

*Set 2 – 5 reps @ 55-65%

*Set 3 – 3 reps @ 65-75%

*Set 4 – 2 reps @ 75-85%

*Set 5 – 2 reps @ 80-90%

followed by…

Every two minutes, for 4 minutes (2 sets):

Back Squat x 4-5 reps @ 80-85%

B. Two sets of:

Complete as many rounds and reps as possible in 3 minutes of:

10 Ground to Overhead

10 Overhead Squats

10 Burpees

Rest 3 minutes between sets, and complete a total of two sets. Start the second set where you left off when time ran out on the first. Recommended weights 95/65 lbs.

Rest Day

FITNESS EXPRESS

Five sets for max reps/calories:

60 seconds Row for calories

30 seconds Rest

60 seconds Kettlebell Swings

30 seconds Rest

60 seconds Renegade Rows

30 seconds Rest

FITNESS

A. Four sets of:

Pull-Ups x 6-8 reps @ 2110

Rest 45 seconds

Dumbbell Bench Press x 10-12 reps

Rest 45 seconds

Partnered Leg Tosses x 12-15 reps

Rest 45 seconds

B. Three sets for max reps/calories:

60 seconds Row for calories

30 seconds Rest

60 seconds Kettlebell Swings

30 seconds Rest

60 seconds Renegade Rows

30 seconds Rest

A. Five sets of:

Unsupported Seated Strict Press x 4-5 reps

(sit on a bench without back support and press the barbell from shoulder to overhead)

Rest 2-3 minutes

B. Against a 7-minute running clock, complete:

500 Meter Row

immediately followed by…

As many rounds and reps as possible of:

10 Single-Arm Presses (5 each arm @ 55/35 lbs)

10 Box Jump-Overs

A. One set of:

Ring Muscle-Ups x Max Reps

(focus on head positioning, looking at a single point in front of you while executing the entire set)

followed by…

One set for max reps of:

60 seconds of Jumping Bar Muscle-Ups

(Make this challenging by using a smaller box or higher bar so that you’re challenged for the final 10-15 seconds.)

B. For time:

5 Hang Squat Clean & Jerk (205/135 lbs)

10 Hang Squat Clean & Jerk (165/115 lbs)

15 Hang Squat Clean & Jerk (135/95 lbs)

20 Hang Squat Clean & Jerk (115/75 lbs)

Use one barbell and work on quickly changing out the plates to get the right weight combinations.

Rest until fully recovered and then…

C. Six rounds for time of:

15/10 Calories of Assault Bike

10 Deadlifts (225/155 lbs)

D. Two sets of:

60 seconds of Plank from Elbows

30 seconds of Side Plank (Left)

30 seconds of Side Plank (Right)

Rest as needed followed by…

One set of:

Hang to L-Sit from Rings x 50 reps @ 2111

(keep all reps smooth and controlled following tempo prescription)

followed by…

Two sets of:

Alternating Single-Leg Cross Toes to Bar x 20 reps

Rest as needed

Buns & Guns w/ Coach K @ 9:15am (in place of the regularly scheduled 9:15 AIM class)

#FeelTheLove with a BUNS & GUNS class lead by Coach K, women’s Physique & Figure athlete. This class isn’t just for the ladies though! It will be a killer arms (guns) and butt (buns) workout in true #BroSession fashion! Bring a guest for free!

FITNESS

A. Three sets of:

Back Squat x 8-10 reps

Rest 60 seconds

Supine Ring Rows x 8-10 reps @ 2111

Rest 60 seconds

Wall Climbs x 3-5 reps

Rest 60 seconds

B. Two sets of:

Complete as many rounds and reps as possible in 3 minutes of:

10 Dumbbell Ground to Overhead

10 Dumbbell Front Squat

10 Burpees

Rest 3 minutes between sets, and pick up where you left off.

Buns & Guns w/ Coach K @ 9:15am (in place of the regularly scheduled 9:15 AIM class)

AIM

A. Five sets of:

Snatch x 1.1.1 (rest 5-7 seconds between singles)

Rest 2 minutes

B. In teams of two, alternate sets to complete 3 each of:

10 Power Cleans (185/135 lbs)

400 Meter Run

A. Take 20 minutes to build to today’s “heavy” Power Clean

B. Every minute, on the minute, for 5 minutes:

Front Squat

*Set 1 – 2 reps @ 60%

*Set 2 – 2 reps @ 65%

*Set 3 – 2 reps @ 70%

*Set 4 – 1 rep @ 75%

*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):

Front Squat

*Set 6 – 85% x 1 rep

*Set 7 – 85-90% x 1 rep

*Set 8 – 90+% x 1 rep

*Set 9 – 90+% x 1 rep

*Set 10 – 90+% x 1 rep

C. For times (against a running clock):

Row 500 Meters

10 Power Snatches (155/105 lbs)

20 Toes to Bar

When the clock reaches 8:00, complete the following…

Row 500 Meters

15/10 Muscle-Ups

30 Shoulder to Overhead (155/105 lbs)

When the clock reaches 12:00, complete the following…

Row 500 Meters

20 Toes to Bar

15/10 Bar Muscle-Ups

When the clock reaches 20:00, complete the following…

Row 500 Meters

25 Burpees Over the Erg

50 Ring Dips

D. Four sets of:

Single-Arm Dumbbell Press x 4-6 reps per side @ 21X1

Rest 45 seconds

Sngle-Arm Dumbbell Rows x 12 reps @ 20X1

Rest 45 seconds

Bent-Over Rear Delt Flyes x 15 reps @ 20X0

Rest 45 seconds

A. Three sets of:

Romanian Deadlifts x 6-8 reps @ 3011

Rest 45 seconds

Push-Ups x 15-20 reps @ 1010

Rest 45 seconds

Kettlebell Swings x 15-20 reps

Rest 45 seconds

Hollow Hold/Rock x 30-45 seconds

Rest 45 seconds

B. In teams of two, alternate sets to complete 3 each of:

5 Dumbbell Man-Makers

200 Meter Run

A. Every two minutes, for 16 minutes (8 sets of):

Front Squat x 3-4 reps

*Use the same weight used on January 29th.

B. Complete as many rounds and reps as possible in 6 minutes of:

30 Wall Ball Shots

30 Pull-Ups

30 Double-Unders

A. Two sets, not for time, of:

Kipping Handstand Push-Up x 12-15 reps

Double-Unders x 50 reps

Bar Muscle-Ups x 3-6 reps

*For each of these movements, work on movement efficiency – make these as effortless as possible.

B. Every 2 minutes, for 6 minutes (3 sets):

Muscle Snatch x 1 rep (build over the course of the three sets)

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

High Hang Snatch x 3 reps @ 65-75%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

Hang Snatch x 2 reps @ 75-80%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

Snatch x 3 reps @ 80+%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

Snatch x 1 rep @ 90%

C. Back Squat

* Set 1 – 4 reps @ 70%

* Set 2 – 3 reps @ 80%

* Set 3 – 2 reps @ 90%

* Sets 4-8 – 2 reps @ 90-95%

Rest 3 minutes between sets.

D. Three rounds for time of:

21 Thrusters (95/65 lbs)

15 Chest-to-Bar Pull-Ups

9 Strict Handstand Push-Ups

Complete as many rounds and reps as possible in 3 minutes of:

10 Single-Arm Dumbbell Snatches

5 Burpee Box Jump-Overs

5 Toes to Bar

Rest 3 minutes between sets, and complete a total of five sets.

Complete as many rounds and reps as possible in 3 minutes of:

10 Single-Arm Dumbbell Snatches

5 Burpee Box Jump-Overs

5 Toes to Bar

Rest 3 minutes between sets, and complete a total of five sets.

Gymnastics Skills Warm-Up

Take 3-5 minutes to work on Muscle-Up Transitions on Low Rings

followed by…

Five sets of:

Speed Swings x 5 reps

Rest as needed followed by…

60 Second Bottom Balance Complex

followed by…

15 Straight Body Crunches

followed by…

30 L-Sit Lifts on Low Rings

A. Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – Max Reps @ 85%

*Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.

B. Complete as many rounds and reps as possible in 5 minutes of:

1 Power Clean (225/155 lbs)

1 Muscle-Up

2 Power Cleans

2 Muscle-Ups

3 Power Cleans

3 Muscle-Ups

and so on….

Rest exactly 5 minutes, and when the clock hits 10:00, perform the following…

C. Complete as many rounds and reps as possible in 5 minutes of:

3 Overhead Squats (135/95 lbs)

6 Toes to Bar

9 Box Jumps (24″/20″)

Rest exactly 5 minutes, and when the clock hits 20:00, perform the following…

D. Complete as many rounds and reps as possible in 5 minutes of:

2 Thrusters (135/95 lbs)

2 Burpees Over the Barbell

4 Thrusters

4 Burpees Over the Barbell

6 Thrusters

6 Burpees Over the Barbell

and so on….

A. Four sets of:

Front Squats x 6-8 reps

Rest 10 seconds

Farmer’s Carry x 100 Meters

Rest 60 seconds

Double-Under Practice x 60 seconds

Rest 60 seconds

B. Complete as many rounds and reps as possible in 6 minutes of:

6 Burpees

6 Strict Pull-Ups

12 Wall Ball Shots

A. Five sets of:

Snatch + 3 Overhead Squats

Rest 2 minutes

B. Three rounds for time of:

15 Strict Handstand Push-Ups

20 Alternating Front Racked Reverse Lunges (135/95 lbs)

C. Eight sets of:

20 seconds of Hollow Rocks or Holds

Rest 10 seconds

A. Every minute, on the minute, for 5 minutes:

Front Squat

*Set 1 – 2 reps @ 60%

*Set 2 – 2 reps @ 65%

*Set 3 – 2 reps @ 70%

*Set 4 – 1 rep @ 75%

*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):

Front Squat

*Set 6 – 85% x 1 rep

*Set 7 – 85-90% x 1 rep

*Set 8 – 90+% x 1 rep

*Set 9 – 90+% x 1 rep

*Set 10 – 90+% x 1 rep

B. Build to today’s heavy…

Clean & Jerk x 3 reps

Drop back down to 65%, and then…

Build to today’s heavy…

Clean & Jerk x 2 reps

*Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads. Please understand that “today’s 1-RM” may not mean your lifetime PR. Focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.

C. For time:

25 Shoulder to Overhead (115/75 lbs)

5 Bar Muscle-Ups

20 Shoulder to Overhead

4 Bar Muscle-Ups

15 Shoulder to Overhead

3 Bar Muscle-Ups

10 Shoulder to Overhead

2 Bar Muscle-Ups

5 Shoulder to Overhead

1 Bar Muscle-Up

D. Rest until fully recovered – or as long as your training schedule permits, and then…

Complete as many rounds and reps as possible in 6 minutes of:

3 Thrusters (115/75 lbs)

6 Bar-Facing Burpees Over the Barbell

9 Pull-Ups

This is light and fast. Challenge yourself on the pacing and don’t be afraid to hit the wall.