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The Bear Rug

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Clarkys Body Shop – GPP

Competition Day

Warm-up (No Measure)

2min Jump Rope

10min Warmup w Teams of 4

Prep Sled (2 Athletes)

Get a couple sets in of Bench (2 Ath Prep)

50 Banded Reverse Windmills

30 Banded Front Raises

100 Paper MT Climbers

The Bear Rug (Time)

Teams of 4 – Similar Strength

2 Rounds

400m Sled Iditarod

250 Bench Press w/ Axle

Rx Sled +45/+25 & 35 Farmers Carry

Bench 95/55

Rx+ Sled Base 45# +45/+25 & 45 Farmers Carry

Bench 135/85

*Iditarod Ath1 Pulls/Ath2 Push/Ath3 FC/Ath4 Rest

*Only 1 Bench and 1 Bar can be used by a team

*Partition Reps as needed

Last 3RM

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Clarkys Body Shop – GPP

Practice Day

Warm-up (No Measure)

10min TC

200m Run

40m Monster Walks

80 Mountain Climbers

40m Lateral Monster Walks

80 Flutterkicks

30 Hip Circle Bridges

Sumo Deadlift (Find a 3RM, then 5×3 @ 90% of 3RM)

20min Time Cap

Box Squats (Find a 3RM, then 5×3 @ 90% of 3RM)

20min Time Cap

Lower Body Assistance

Cherry: 3×6/side Single Leg DL

Hunter (AMRAP – Rounds and Reps)

20min AMRAP Ladder

Front Rack Stationary Lunges

Push Press

Lateral Burpees Over Bar

1 Lunge Per Leg, 1 Push Press, 1 Burpee

2 Lunge Per Leg, 2 Push Press, 2 Burpees

Keep adding 1 rep per round for 20min

Men >95

Women >65

Cals For Time

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Clarkys Body Shop – GPP

Competition Day

Warm-up (No Measure)

400m Run

50 Banded Reverse Windmills

4x50m Lateral Shuffles or Carioca

30 Banded Pull Aparts

200m Backwards Run

20/side Light KB Dislocators

Pulling Progression Level 1 (Superset with Pushup Progressions)

*End Goal is 25-25-25-25-25

*Must complete 5×25 Ring Rows to move to Lv 2.

Each week build on last set

Do not add reps unless completed previous training day.

Example:

Day 1: 7-7-7-7-7+

Day 2: 7-7-7-7-8

Day 3: 7-7-7-8-8

Day 4: 7-7-8-8-8

Day 5: 7-8-8-8-8

Day 6: 8-8-8-8-8

Day 7: 8-8-8-8-9

Record in Notes completed sets

Metcon (Time)

Teams of 3,4, or 5

Cals for Time

Assault Bike 125/100

Rower 160/130

*Example 2 Males + 1 Female on Rower = 490 Cal

*Partition Reps as Needed

How Long Can You Hold the Line

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Clarkys Body Shop – GPP

Competition Day

Warm-up (No Measure)

200m Run

2min/side Foam Roll Quads/IT Bands/Adductors

2min/side Calves on KB or BB

EMOM x 10 w Partner

Odd: 10-20-30 Suicide Sprints

Even: Walking – Quad/Hamstring/Calve Stretch

Fast & Hard (AMRAP – Rounds)

With a Partner

EMOM till failure

Min 1: Ath 1 Sled Sprints 40m Under 20sec

Min 2: Ath 2 Sled Sprints 40m Under 20sec

Rx: 70/25 Rx+: 135/70

* Failure means unable to complete distance in 20sec

The Progressions

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Clarkys Body Shop – GPP

Practice Day

Warm-up (No Measure)

30 Band Pullaparts in the bottom of a squat

2min/side LB on Upper Back

2 Rounds

10/side Lateral Bridge Drops

10 Ball Slams

10 Wall Balls

Pulling Progression Level 1 (Superset w Pushup Progression )

*End Goal is 25-25-25-25-25

*Must complete 5×25 Ring Rows to move to Lv 2.

Each week build on last set

Do not add reps unless completed previous training day.

Example:

Day 1: 7-7-7-7-7+

Day 2: 7-7-7-7-8

Day 3: 7-7-7-8-8

Day 4: 7-7-8-8-8

Day 5: 7-8-8-8-8

Day 6: 8-8-8-8-8

Day 7: 8-8-8-8-9

Record in Notes completed sets

Sumo Deadlift (Find a 3RM, then 7×3 @ 85% of 3RM )

Box Squats (Find a 3RM, then 7×3 @ 85% of 3RM )

Lower Body Assistance

6x40m Straddle Sled Drag

6x40m Stone Gut Carry

Long EMOM

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Clarkys Body Shop – GPP

Practice Day

Warm-up (No Measure)

50 Banded ATYI

3min Paper Plank

20 Alternating Cossack Squats

2min Forward Bend

2min/side Fragon

1min Puppy Dog

Metcon (No Measure)

EMOM x 30

Ath 1: Handstand (Time it Takes FR Walk)

Ath 2: Front Rack Carry (2x room Dist)

Ath 3: WTD Bear Crawl

Ath 4: 20-40 Russian Twists

Ath 5: 15/12 Cal on Rower or 12/9 Cal on Bike

A Death By…. I Don’t Know if I Want to do that….

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Clarkys Body Shop – GPP

Practice Day

Warm-up (No Measure)

50 Band Pull Aparts

30-20-10

Speed Skaters

Meters in Bear Crawl

Mobility while everyone finishes

Death By Burpees (AMRAP – Rounds)

Pulling Progression Level 1 (Superset w Floor Press)

*End Goal is 25-25-25-25-25

*Must complete 5×25 Ring Rows to move to Lv 2.

Each week build on last set

Do not add reps unless completed previous training day.

Example:

Day 1: 7-7-7-7-7+

Day 2: 7-7-7-7-8

Day 3: 7-7-7-8-8

Day 4: 7-7-8-8-8

Day 5: 7-8-8-8-8

Day 6: 8-8-8-8-8

Day 7: 8-8-8-8-9

Record in Notes completed sets

Floor Press (Find a 5RM, then 4×5 @ 80%)

Upper Body Assistance

3-5 sets of 10+ Reverse grip Curls *Light to Moderate

3-5 sets of 10+ French Curls Seated on Ground

100-200 Banded Triceps

Kick Off Another 4 Week Cycle

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Clarkys Body Shop – GPP

Practice Day

Warm-up (No Measure)

400m Run

2 Rounds

40m Monster Walks

5 Broad Jumps

2min/side Super Couch Stretch

1min Frog Pose

Sumo Deadlift (Find a 3RM, then 8×3 @ 80% of 3RM )

Box Squats (Find a 3RM, then 8×3 @ 80% of 3RM )

RFESS (3×8/side )

Rear Foot Elevated Split Squat
*Ask Coach about one side feeling stronger than the other.

Good Mornings (3×8 Straight Legs)

*Warmup Set with Bands

*Light to Moderate

*Wider than shoulder width

Lower Body Assistance

100-200 Banded Prone Hamstring Curls