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Lotta Work in 3min

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Clarkys Body Shop – GPP

Competition Day

Warm-up (No Measure)

2 Rnds 15min TC

20m Crab Walk

100 Mt Climbers

5/side DB Snatch

10 Alt Lateral Bridge Drops

400m run and mobility

Yessica (AMRAP – Reps)

5 Rounds 3min work:1min Rest

Buy in each round: 200m Run + 20m Bear Crawl

AMRAP Alt DB Snatches

Rx: 40/25 Rx+: 50/35

*Scale as necessary

This is Awkward

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Clarkys Body Shop – GPP

Practice Day

Warm-up (No Measure)

12min AMRAP

5/side Single Leg Deadlifts

5/side Cossack Squats

6 Alt Shrimp Squats or 16 Walking Lunges

50m/side Carioca

200m Sled Push (Time)

Rx: 25/Empty Echo Sled

Rx+: 70/35

Metcon (No Measure)

4 Rounds (20min Time Cap)

10 4” Right Foot Elevated Zercher Squats

15 Right Suitcase Deadlifts

10 4” Left Foot Elevated Zercher Squats

15 Left Suitcase Deadlifts

50m HEAVY 1-Arm Sled Drag

2nd: 200m Sled Push (Time)

Rx: 25/Empty Echo Sled

Rx+: 70/35

Happy Birthday Bailey McKean

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Clarkys Body Shop – GPP

Practice Day

Warm-up (No Measure)

50 Palms Up Banded Pull Aparts

30 Banded Snow Angels

EMOM x 8

Odd Min: 10 Burpees

Even Min: 15 Hollow Rocks or 15 V-ups

Pulling Progression Level 1 (S.S. with Bench/Push 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

Push Press (Find a 1RM )

Max out on either Bench or Push Press

Bench Press (Find a 1RM)

Upper Body Assistance

10-9-8-7..-1

Skull Crushers

Bicep Curls

Tricep Kickbacks

Hammer Curls

200 Banded Triceps

Hump Day Deload

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Clarkys Body Shop – GPP

Practice Day

Warm-up (No Measure)

3 Rounds 12min TC

20 Banded Good Mornings Legs *locked out

10/side Lateral Bridge Drops

5-10 Pushups

400m Run

Metcon (No Measure)

Recovery Workout (Conversation Pace)

Buy in: 50 Leg Raises

12 down to 1 American KB Swing

1 up to 12 Dips (Rings/bench/bar)

Cash out: 1 mile jog/walk

I Go, You Go

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Clarkys Body Shop – GPP

Competition Day

Warm-up (No Measure)

50 Band Pull Aparts

50 Banded Overhead Press

3 Rounds

10+ Ring Rows

3/side DB Clean and Push Press

3/side DB Snatches

2x50m Side Shuffle

Metcon (AMRAP – Rounds and Reps)

I go, you go style w/ Partner

10min AMRAP

6 Alt DB Snatches 40/20 Rx+: 50/30

6 Burpees

3min Rest

10min AMRAP

200m Run Relay

3min Rest

10min AMRAP

6 Strict Pullups

6/side DB Push Press 40/20 Rx+:50/30

* Score is total rounds completed

* When athlete finishes a round they must go over and tally round

* 200m = 1 Round

Happy Birthday Linda Wright!!!!

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Clarkys Body Shop – GPP

Practice Day

Warm-up (No Measure)

400m Run

3 Rounds

30sec Paper Plank

30m Monster Walks

30 Butt Kickers

Metcon (No Measure)

Complete @ 80% Effort

2 Rnds

1 Leg Crank

75 Oblique situps

_

Lower Body Assistance

Sleds

8x40m Heavy Sled drag

1min rest between

6/side 30m Lateral

4x50m Backwards fast @ moderate load

100-200 Banded Prone Hamstring Curls

Cindy with a Cardigan

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Clarkys Body Shop – GPP

Competition Day

Warm-up (No Measure)

10 Burpees

30 Banded Front Raises

20m Crab Walk

50 Banded Reverse Windmills

20m Stiff Leg Bear Crawl

Leg Crank (2 Cycles)

20 Squats

20 Lunges

20 Squat Jumps

20 Lunge Jumps

Pulling Progression Level 1 (Superset w/ Strict 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

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Wear a Vest if you have one

Shoulder Press (5×8, Taken from the floor)

Bring Your Running Shoes

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Clarkys Body Shop – GPP

Practice Day

Warm-up (No Measure)

2min Jump Rope

4min/side Calf on KB

2min/side Lacrosse Ball on Foot

Running Test (4 Rounds for time)

For Time

1 Mile Run

Rest 3min

800m Run

Rest 2min

400m Run

Rest 1min

200m Run

Midline Work

12+ Banded Good Mornings w Heavier Band

20 Weighted Situps (Plate Behind Head)

20+ Banded Good Mornings w Moderate Band

40 Rotation Situps w Feet Anchored

Mobility

4min/side Calf on KB

2min/side Lacrosse Ball on Foot