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Categorized as: Workout

08/04/2021

Valitus Strength and Fitness – ValitusFit

Metcon (AMRAP – Rounds and Reps)

“The Accursed”

AMRAP (with a Partner) in 25 minutes

8 Toes-to-Bars/ Knees-to-Chest

18- Front Squats (95/65)

20 Push Presses (95/65)

19 Cal Bike (95/65)

90 Double-Unders (90sec of attempts)
While partner is Bike other partner holds barbell at top of deadlift

(Barbell Hold) stop biking if barbell drops

RPE 6/7 24 calories if using Rower

08/03/2021

Valitus Strength and Fitness – ValitusFit

Tall Snatch (3×3)

Stand tall with a snatch-width grip, the bar hanging at arms length and the feet in the pulling position. Pull the elbows up and out aggressively, and pick up the feet. Pull yourself down as quickly as possible while replacing your feet flat on the floor in your receiving position and locking the bar overhead in a squat. Attempt to get the bar locked out overhead as quickly as possible, although it will be near the bottom of the squat.
use as part of warm-up

Use barbell or at most 10lb plates on each side of barbell

Power Snatch (1×3)

Build to a moderately heavy 3 in 15min where you pause in the “catch” for each rep for two seconds.

Emphasis is control, stability and speed to have a strong catch position.

Metcon (Time)

“Hot and Sassy”

4RFT:

10- Back Squats (205/145)(165/115)

400m Run
Break up reps as needed but you should be able to do 10 reps with chosen weight when fresh. Shouldn’t be a super easy set of 10.

20min Time Cap

08/02/2021

Valitus Strength and Fitness – ValitusFit

Bench Press (1x Max Reps)

Build to a Heavy 10

rest 2min

Build to a Heavy 8

rest 2min

Build to a Heavy 6

rest 2min

Build to Heavy 4

rest 2-3min

Max Effort at Same weight as first set or slightly lighter

*record Max Reps

RIR 0 on last set

Metcon (Time)

“Old Fashioned”

21-15-9-15-21

Box Jumps (24/20)

Burpees
16min Time Cap

RPE 7 continuous pace

07/31/2021

Valitus Strength and Fitness – ValitusFit

Metcon (AMRAP – Rounds and Reps)

“The Hurricane”

22 Min AMRAP ladder:

3 Pull-ups (Jumping Pull-ups)

3 HSPU ( HSPU from Box)

10 ABMAT Sit Ups

6 Pull-ups (Jumping)

3 HSPU

15 ABMAT Sit ups

9 Pull-ups (Jumping)

3 HSPU

20 ABMAT Sit-ups

12 Pull-ups (Jumping)

3 HSPU

30 ABMAT Sit-ups

etc.
Add up total reps at the end, chip away.

RPE 7/8 start off conservatively and continue to maintain pace throughout 22min

07/30/2021

Valitus Strength and Fitness – ValitusFit

Overhead Squat (5×4)

at 60% of 2rm

TEMPO 33X1

3sec Down

3sec Pause in bottom

X-plode up

1sec- rest at top

Metcon (AMRAP – Rounds and Reps)

“Turn Tables”

12min AMRAP:

16- OH Forward Lunges (95/65)(75/55)

12- Deadlifts (same weight)

12- Hand Release Push-ups (Pushups)
Scale OH Lunges to Front Rack if needed

KBS eye level

07/29/2021

Valitus Strength and Fitness – ValitusFit

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
30 Time Cap

24″/20″

35/25lb KB Rx

45lb/35lb Barbell

20/14lb Wallballs

150- Single Unders

RPE 6/7 keep a strong but consistent pace. Shouldn’t feel like you are out of breath ever.

07/28/2021

Valitus Strength and Fitness – ValitusFit

Bench Press (7×3)

7 sets of 3 at 80% of 1rm

rest 2 b/w sets

RIR 2-3

Hard Annie (Time)

50-40-30-20-10

Double Unders

Weighted Sit-Ups (35/25)

07/27/2021

Valitus Strength and Fitness – ValitusFit

Tall Clean (3×3)

Stand tall with a clean-width grip, the bar hanging at arms’ length and the feet in the pulling position. Pull the elbows up and out aggressively, and pick up the feet. Pull yourself down as quickly as possible while replacing your feet flat on the floor in your receiving position and turning the elbows over into the clean rack position. Attempt to get the bar secured on the shoulders as quickly as possible, although it will be near the bottom of the squat.
3 sets with either an empty barbell or very light weight

Metcon (Time)

5 Rounds

21/15 Calorie Row

15 Box Jumps

7 Squat Cleans (155/105)(115/75)
TC 22 Minutes

RPE7/8

Mobility

Upper Body Mobility:

90sec Thread the Needle Pose (per side)

2min- Twisted Cross (per side)

1min- Cobra Pose

20- Scap Push-ups

90sec- Prayer Stretch

20 rounds of Cat and Cow

90sec- Door Frame Pec Stretch (per side)

15- Lying Handcuff Stretches

Lower Body Mobility:

90sec- Downward Dog (pedal out feet aka bend knees)

1min- Childs Pose

90sec- Hip Flexor Stretch (per side)

1min- Downward Dog

45sec- Cobra Stretch

90sec- Half Front Split Stretch (per side)

10- Single Leg Glute Bridges (per side)

1min- Downward Dog

2min- Pigeon Pose (per side, keep shin parallel to wall in front of you)

1min- Cobra Stretch

2min- Seated Saddle Stretch

07/26/2021

Valitus Strength and Fitness – ValitusFit

Gymnastics

6min EMOM:

Min 1: 3-5 Ring Dips *Strict* scale to bench or foot supported from rings/box

Min 2: 5 Weighted Pull-ups *Strict* scale to Eccentrics or banded Pull-ups

Min 3: 30sec Superman Hold

Gymnastics

6min EMOM:

Min 1: 30sec Max Double Unders (attempts)

Min 2: 5 Eccentric Handstand Push-ups

Min 3: 20sec L-Sit Hold (from rig)

Metcon (Time)

“Barbara Ann”

4 Rounds For Time:

14- Pull-ups (Jumping Pull-ups)

40- Double Unders (40sec of attemps)

10- Ring Dips (Box Dips)

30sec- Superman Hold
16min Time Cap

break up reps as needed

07/24/2021

Valitus Strength and Fitness – ValitusFit

Metcon (Time)

“Don’t Drop the Baby”

For Time (with a Partner):

800 meter Medicine Ball Run (20/14 lb)

30- Burpees

40- Push Presses (95/65)

30- Front Squats (95/65)

40- “4 Count” Mountain Climbers

3 minute Plank Hold

800 meter Wallball Run (20/14 lb) together
Run together with one med-ball.

One person works while the other partner holds the medicine ball overhead. If the ball touches the ground, then both athletes must perform 10 Burpees.