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Genesis Strength

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So far Genesis Strength has created 397 blog entries.
22 11, 2013

Friday, November 22, 2013

Fitness 1) 8:00 of Light Snatch Technique Work 2) 8:00 EMOM of: Snatches x 2 + OH Squat x 1 3) "FRAN" 21-15-9 Thrusters and Pull Ups Competitors See board in gym Fundamentals 1) Teach pull-up progressions and toes to bar progressions 2) Movement break out- teach GHD back extensions and GHD sit-ups: 3 Rounds X 10 3) Row 2k for time Travelers AMRAP in 8 min: 10 Wall Squats 3 HSPU Athletes See board in gym

21 11, 2013

Thursday, November 21, 2013

Fitness 1A) Close Grip Floor Press: 3-3-3-1-1 (not a max) 1B) Strict Pull-Ups/Chin Over Bar Hold: Max Reps @ 21X2 Tempo  2) Perform 3 Rounds for Max Reps: In 6:00 Complete the Following: 500m Row 400m Run Double-Unders x Max Reps (Scale = Burpees) 5:00 Rest Competitors See board in gym Fundamentals Evening Class- See previous day Travelers As Far As Possible in 12 Minutes: 1, 2, 3, 4…Pistols/Leg 2, 4, 6, 8…Air Squats *Add one rep to the pistols and 2 reps to the air squats each round. Athletes See board in gym

20 11, 2013

Wednesday, November 20, 2013

Fitness 1)    12:00 Working Between: 5 Plate OH Wall Squats @ 55X1 Tempo (25/10) 30s Swaying Lat Stretch on Rack x Side 5 Wide Stance KB Goblet Squats @ 55X1 (35/25) 2) 10:00 EMOM of: Hang Clean x 3 (don’t drop bar) + Push Jerk x 1 3) Complete 4 Rounds AFAP of: 50m Bear Crawl 10 Push-Ups 50m Bear Hug Farmer Walk w/ Keg or SB 20 Band Pull-Aparts Competitors See board in gym Fundamentals 1) Lecture and Movement breakout- Dead Lift and Lunges 2) Technique Work: Double Unders  3) 5 rounds for time of: Dead Lift x15 Lunges x10 on each leg 50 single unders Travelers Run 200 M 20 Burpees Run 200 M 20 Handstand Pushups Run 200 M 20 Hollow Rocks Run 200 M 20 Handstand Pushups Run 200 M 20 Burpees   Athletes See board in gym  

19 11, 2013

Tuesday, November 19, 2013

Fitness 1) Complete 3 Rounds NFT of: Body Saws x 10 V-Ups x 10 2) Complete “Eva” AFAP: 5 Rounds of: 800m Run 30 OH KB Swings (70/45) 30 Pull-Ups Competitors See board in gym Fundamentals Evening Class- See previous day Travelers 21-15-9 HSPU PullUps Athletes See board in gym  

18 11, 2013

Monday, November 18, 2013

Fitness 1A) Deadlifts: 3-3-1-1-1 (not a max attempt) 1B) GHD Sit-Ups: 8-8-8-8-8  2) 5 Rounds of: 60s Push-Ups x Max Reps 90s Rest 10-12 reps of Weighted Alternating Reverse Lunges (ea leg) @ 20x10 90s Rest 60s Burpees x Max Reps 90s Rest 8-10 reps of Push Press @ 20x10 90s Rest Each round you must increase weight for reverse lunges and push press.  Follow rest and temp times exactly and get ready… This one is sneaky. Competitors See board in gym Fundamentals 1) Lecture and Movement Breakout: Push Press and Box Jumps 2) 12:00 AMRAP: Buy-in: Row 50 cals 20 push press 75/45 10 over the box jumps w/step down Rest 1:00 minute Cash out: Row 30 cals Travelers 100 Unbroken Air Squats 100 Unbroken Hollow Rocks 100 Unbroken Air Squats *For every time you break a set perform 10 burpees Athletes See board at gym

16 11, 2013

Saturday, November 16, 2013

Fitness 1) In Teams of 2 Perform the Following AFAP: 400m Run (both partners must complete run before moving to next exercise) 10 Muscle-Ups 20 HSPU’s 30 OHS (Empty Bar) 40 Pull-Ups 50 Thrusters (Empty Bar) 60 Box Jumps (20) 70 Push Press (Empty Bar) 80 Push-Ups 90 Deadlifts (Empty Bar) 100 BB Squats (Empty Bar) 400m run (both partners must complete run before time stops) Competitors Make Up Missed Comp WoD Or Complete AFAP: 1000m Row 50 Burpees 100 Double Unders Fundamentals 1) Complete AFAP: 150 Push-Ups* Every time you break run 200m 2) Complete 20 Wall Walks or Total 2:00 in Handstand Hold Traveler's 2 Rounds: Run 400m 25 Burpees Run 400m Backwards 25 Jumping Lunges

15 11, 2013

Friday, November 15, 2013

Fitness 1) 5 Rounds for Max Calories of: 30s Row 30s Rest Partner up if needed 2) Complete 10 Rounds AFAP of:* 5 Thrusters (115/75) 5 Wall Balls (20/14) *At the start of workout and EMOM stop and perform 4 c2b Pull-Ups Competitors 1) Complete AFAP: 75 Reps Back Squat (225/165) 2) Complete AFAP: 100 Double Unders 30 OH KB Swings (70/53) 20 HSPU 500m Row 20 HSPU 30 OH KB Swings (70/53) 100 Double Unders 3) Glute Ham Raises: 5 x 10 Fundamentals 1) Teach Wall Balls & Toes 2 Bar Progressions 2) 2 Rounds NFT of: Wall Balls x 10 Toes 2 Bar x 10 3) Complete 5 Rounds AFAP of: 300m Row 20 Wall Balls 10 Toes 2 Bar 5 Burpees 2:00m Rest Between Rounds Traveler's 6 Rounds: 1 Half Gasser 5 HSPU