South Naperville Strength Coach Craig's Blog
Fitness and Life
3 rounds
15 cal AAB
15 KB swings
25 ft crab walk
25 ft bear crawls
4 round of
Goblet squats 5 reps
right into
Hamstring curls with MEDBALL 10 reps
5 Rounds for time
12 Toes to bar (knee ups)
150 ft Farmers carry 35/20
21/15 Cal assault bike
5 rounds
5 pushups
5 med ball cleans
5 med ball sit ups
Weightlifting
Bench Press
Superset all 3 movements together:
6-8 Barbell Bench Press
8-10 DB Bent Over Rows
8-10 Banded Straight Arm Lat Pull-Downs
Rest 2min. Repeat For 3 Total Working Sets.
DB Bent Over Rows:
https://www.youtube.com/watch?v=LIGW2GNSm7g
Banded Straight Arm Lat Pull-Downs:
https://www.youtube.com/watch?v=dDhc6emLrck
Metcon (Time)
6 Rounds For Time:
6 Deadlifts (225/155lbs.)
6 Wall Balls (20/14lb.)
6 Box Jumps (24/20″)
Immediately into;
5 Rounds For Time:
5 Deadlifts (225/155lbs.)
5 Wall Balls (20/14lb.)
5 Box Jumps (24/20″)
Immediately into;
4 Rounds For Time:
4 Deadlifts (225/155lbs.)
4 Wall Balls (20/14lb.)
4 Box Jumps (24/20″)
RX+ is a 30lb. Wall Ball for Men
RX+ is a 20lb. Wall Ball for Women
3 rounds
5 burpees
4 air squats
3 inch worm push ups
2 lateral side lunges (each side)
100 single unders
Metcon (Weight)
Every 4min. x 5 Rounds:
400m Run
3 Power Clean & Jerks (Climbing)
Ideally your numbers would look like this (below), but be sure to scale to how you’re feeling today!
Round 1: 40% of 1 Rep Max
Round 2: 50% of 1 Rep Max
Round 3: 60% of 1 Rep Max
Round 4: 70% of 1 Rep Max
Round 5: 80% of 1 Rep Max
B.
Metcon (AMRAP – Reps)
15min. to get as far as possible…
3 Rounds:
15 Toes-To-Bar
5 Devil Press (45/30s)
Immediately into;
3 Rounds:
10 Toes-To-Bar
3 Devil Press (45/30s)
Immediately into;
3 Rounds:
5 Toes-To-Bar
1 Devil Press (45/30s)
Max Double Unders in remaining time…
Can you get to the dubs?!
Score is just the number of double unders you get.
RX+ 50/35s
Devil Press:
https://www.youtube.com/watch?v=_-iCGodEZNo
Row 500m
Then
3 rounds of
20 mountain climbers
10 V ups
5 push ups (strict)
4 rounds 5 rep super set of
DB Shoulder press
Single arm DB row
AMRAP26:
900m Row
26 Single Dumbbell Alternating Power Snatches (35/20)
26 Burpees Over Dumbbell
3 rounds
15 cal on AAB
24 mountain climbers
24 jumping jacks
Build to a 2-3 rep max
once reaching that max
rest for 3 minutes.
Drop weight so you can get 20 rep straight no breaks.
Weightlifting
Today starts day 1 of the 20 rep squat program! This will repeat every Monday for the next 6 weeks. Here’s the details:
1.) Everyone must hit a 2-3 rep max back squat FIRST. This will help the weight feel lighter and give you the best chances of hitting your numbers for the day. It doesn’t matter if you hit an all time personal best here. Its main purpose is just to help you lift more for the 20 rep.
2.) As soon as you finish #1, you will rest a few minutes and get ready to hit your 20 rep max. YOU ONLY GET 1 SHOT AT IT and it’s only 1 set for the day. The weight you choose will most likely be between 40-60% of your 1 Rep max. The first time you ever try it, is always tough on what to pick for your weight, but I always suggest going on
heavier side of your guess than the lighter side. Most peoples first day is usually too easy. This needs to have you literally shaking after 13-14 reps. And you should feel like you’re going to fail at reps 17-20.
3.) Every Monday, you will add 5-10lbs. to whatever you did the previous week. Even if it was the hardest thing you’ve ever done. You MUST add EVERY WEEK. If you failed the previous week, then you know you can opt to try again or add weight anyway if you were just having an off day.
4.) Let’s F***ing GOOOOO!
Metcon (Time)
For Time:
10 Pull-Ups
20 Cal Assault Bike
10 Pull-Ups
30 Overhead Squats (45/35lb bar)
20 Cal Assault Bike
10 Pull-Ups
40 Sit-Ups
30 Overhead Squats (45/35lb bar)
20 Cal Assault Bike
10 Pull-Ups
50 Push-Ups
40 Sit-Ups
30 Overhead Squats (45/35lb bar)
20 Cal Assault Bike
10 Pull-Ups
Mini “accumulator” workout. Each section adds a new movement and there are NO rest between sections. Can you finish this whole thing in 15min or less!?