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Friday, January 4

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Hey there. Look to the TrainHeroic app for your daily programming!  Use it to record your training weights, scores, thoughts etc. It can be a very useful for both you and your coaches if you gather it consistently.  May 2019 bring you much success in all areas of your life. We are grateful we get to help you with your fitness goals.  Love and fist pumps from your FUEL Coaches 🙂

Thursday, January 3

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A) Positional Integrity- Front Rack

5x 15s Full Hand Front Rack Hold in Rack

ss/ 5 Weighted T-Spine Extensions in Squat

B) 3 PC + 2 HSC (AUTOr)

3 Power Cleans + 2 Hang Squat Cleans
Build to a heavy set, drop 10% and do 2 more sets. All to be done in one complex without dropping the bar.

C) Front Squat X 6 (AUTOr)

Build to a heavy 6 rep Front Squat, drop 10% and do 3 more sets. Rest as needed. Record heavy set.

D) Midline

3 Rounds NFT:
20s Side Plank /side
4 Inch Worms
10 Hollow Rocks

Wednesday January 2

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5 Sets:
70% of your max set*
Superset with:
10-30 Wall Facing Shoulder Taps/Pike Off a Box Shoulder Taps

*We did CTBHS-1 on December 19th. If your best set was 10 then try and do 7 reps over the 5 sets. You will be able to look at you reps in the app if you are tracking properly. If you’re not tracking make it your resolution. If you used a scaled version recreated it exactly as you performed it two weeks ago. Lets get gymnasty!

If you didn’t do Skill Development (CTBHS -1) I will add it to todays programming at the bottom so you can complete it.

B) On the 3:00 x 5:
12/9 Calorie Assault Bike
6 Burpee Box Jumps (24/20)
12/9 Calorie Assault Bike

 

Friday December 28

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A)  Build to a heavy 3 rep Deadlift, drop 10% and do 3 more sets.

*Record heavy set. Only reps done with a neutral spine will count. Have a coach watch your sets when they get heavy!!

B) FUEL Bench Mark “Get On And Go”

6 Min AMRAP:
1000/800m Row
*max Bike for Cals in remaining time

C) “Swollen Members”

3 Rounds:
14x alt. Hammer Curls
rest 30s
Max Push Ups
rest 1 min

Thursday December 27

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A) 10-9-8-7-6-5-4-3-2-1
Chin-Ups (supinated grip)
Front Squat (155/105)
Push Press/Jerk (155/105)

Rest and scale so that you can do all of the sets unbroken or close to. The last few reps of each set should be challenging. No clock for this, just move well. Take the BB off the floor.

B) EMOM for 10 minutes:
12 Russian KBS (24/16kg)
+ 8 Burpees

*score is how many rounds you completed to the standard

Friday December 21

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A) Overhead Squat – 5 X 3 @ 53X1

B) WIth a running clock complete the following chipper:
0-4 mins: 80 WBS (20/14 to 10/9′)
4-6 mins: Rest
6-10 mins: Ride 60/50 Cals
10-12 mins: Rest
12-16 mins: 60 Ball Slams (40/25)
16-18 mins: Rest
18-22 mins: 200 Doubles
22-24 mins: Rest
24-28 mins: Row for Cals
-Score is total of reps/cals completed

Wednesday December 20

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A) 4-5 Rounds NFT:
Max CTB/PU/progression*
10-30 Wall Facing Shoulder Taps/Pike Off a Box Shoulder Taps

*What ever you choose for a progression should allow you to do 8 or more reps in the first set. If you have CTB or Kipping Pull Ups record your sets in Part B. If you used a progression mark what you did in the notes for this session.

B) 7 Rounds:
M1-Row 250/200m
M2-8 Shuttles
M3- Max Bike Cals
M4-Rest

*Score is cals accumulated over the 7 rounds

Tuesday December 19

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A) 3 High Hang Cleans + Push Press +
3 Hang Cleans + Push Jerk +
3 Cleans + Split Jerk

*Build to a moderate weight holding on to the bar the entire time.

B) Build to a heavy but perfect 5 rep Back Squat, drop 10% and do 3 more sets.
*record heavy set

C) 4 Rounds NFT but move with a purpose:
10 Bulgarian Split Squats /side
20 Sit Unders KB/Plate
5-10 Ring Dips