Nine27 Athletics

Coach
Jonathan Beck

Nine27 Athletics Team is purpose built for athletes looking to optimize their fitness through a time conscious and fiscally responsible functional fitness program. 

- Daily workouts are built to be done in generally hour long workout sessions

- All workouts/movements are easily scaleable 

- Competitors programming can be added by reaching out to nine27athletics@gmail.com

Features
5 sessions per week
Must use App app to view and log training
Team Training
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
Equipment
Recommended
CrossFit Gym Preferred- Barbell- Bumper Plates- Jump Rope- Pull-up Bar- Rings- Wall Ball- Open Space- Rower- Echo or Assault Bike
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2022-11-28

Prep

A

Nine27 Daily Warm Up

3 Minute Bike 2 Minutes Focused Stretch Lower Body (Athlete choice - Ex. Toe touch, pigoen, deep lunge) 2 Minutes Focused Stretch Upper Body (Athlete choice - Ex. PVC Shoulder Stretch, Lat Pull) 3 Minutes Dynamic (Athlete choice - Ex. High knees, arm circles, PVC pass throughs, duck walk)s

Specific Warm Up

B

2 Rounds: 8 Calorie Bike 6 single DB Clean and Jerks 4 Strict Pull Ups

METCON

C

For Time 20/16 Calorie Echo Bike 20 Clean and Jerks 165/105lbs 20/16 Calorie Echo Bike *Push the pace on the bike *Recommend quick singles on CJ - Keep the heart rate low

STRENGTH

D

5 Rounds Not For Time of: 5 Deadlifts (pick weight) 8 Strict Pull Ups *Pick a weight that you can stay unbroken for on DL *Use bands or work negatives if you dont have strict pull ups

SKILL

E

In time remaining Work on rope climbs - accumulate 10 as a goal *JHook is preferred method *Focus is getting as high as possible with each pull *12 Minutes Max* https://www.youtube.com/watch?v=nI4MijQJ_No

Monday
2022-11-29

Prep

A

Nine27 Daily Warm Up

3 Minute Bike 2 Minutes Focused Stretch Lower Body (Athlete choice - Ex. Toe touch, pigeon, deep lunge) 2 Minutes Focused Stretch Upper Body (Athlete choice - Ex. PVC Shoulder Stretch, Lat Pull) 3 Minutes Dynamic (Athlete choice - Ex. High knees, arm circles, PVC pass throughs, duck walk)s

Warm Up

B

2 Rounds 10 Abmat Sit Ups 5 Glute Bridges 5 Barbell Muscle Snatch 2 Wall Walks

OLY

C

Power Snatch 6 Sets of 3 reps - touch and go *Technique is the focus, work on pulling under the bar aggressively *Try to go up in weight each set - start light Power Snatch: https://youtu.be/TL8SMp7RdXQ

METCON

D

3 x 4 Minute AMRAP 10 Strict HSPU 15 Toes To Bar Max Burpee Box Jump Overs in time remaining *Try to match your first rounds BJO *Go for big sets here as able *Scale Strict HSPU to Kipping or Box push ups *Scale TTB down to knees to elbows or hanging knee raises HSPU Progressions: https://youtu.be/qbRbM6d5ddM TTB Scaling: https://youtu.be/nD0K8GvZP9E

SKILL

E

In time remaining Work on Hand Stand Walking 5ft increments is the goal *if you have these down, do some max effort attempts *12 Minutes Max*

Tuesday
2022-11-30

Prep

A

Nine27 Daily Warm Up

3 Minute Bike 2 Minutes Focused Stretch Lower Body (Athlete choice - Ex. Toe touch, pigeon, deep lunge) 2 Minutes Focused Stretch Upper Body (Athlete choice - Ex. PVC Shoulder Stretch, Lat Pull) 3 Minutes Dynamic (Athlete choice - Ex. High knees, arm circles, PVC pass throughs, duck walk)s

Circuit

B

5 Min Amrap 16 Single Unders 8 open kips 4 Tempo KB Goblet Squats (2 sec up/ 2 sec down)

GYMNASTICS

C

6 Rounds For Time 5 Bar Muscle Ups 30 Double Unders *Focus is unbroken on all movements *Scale for BMU is banded or jumping - try to get a few open attempts in BMU Scaling: https://youtu.be/9hX0T026tcg

STRENGTH

D

15 Minute AMRAP 100ft DB Farmers Cary (DBs each hand) 10 GHD Sit Ups 4 Back Squats - From the rack, moderately heavy *Move steadily through this, try to not stop and rest *All movements should stay unbroken

SKILL

E

In time remaining Work on seated box jumps *working for progressively higher jumps - safety first though! *The goal is to work on explosiveness and balance *12 Minutes Max*

Wednesday
2022-12-1

Prep

A

Nine27 Daily Warm Up

3 Minute Bike 2 Minutes Focused Stretch Lower Body (Athlete choice - Ex. Toe touch, pigeon, deep lunge) 2 Minutes Focused Stretch Upper Body (Athlete choice - Ex. PVC Shoulder Stretch, Lat Pull) 3 Minutes Dynamic (Athlete choice - Ex. High knees, arm circles, PVC pass throughs, duck walk)s

B

Run

1 x 3

MOBILITY

C

Take at least 10 minutes to stretch out - do some couch stretch and work on your calves. Break out the foam roller if you have time

Thursday
2022-12-2

Prep

A

Nine27 Daily Warm Up

3 Minute Bike 2 Minutes Focused Stretch Lower Body (Athlete choice - Ex. Toe touch, pigeon, deep lunge) 2 Minutes Focused Stretch Upper Body (Athlete choice - Ex. PVC Shoulder Stretch, Lat Pull) 3 Minutes Dynamic (Athlete choice - Ex. High knees, arm circles, PVC pass throughs, duck walk)s

WARM UIP

B

3 Rounds 8 Wall Balls (30/20) 5 Barbell Split + Push Jerk 3 Hand Release Burpees

METCON

C

For Time 21-18-15-12-9-6-3 Wall Balls at 20/14lbs 200M Run between rounds *Aim for unbroken sets on the wallballs *Run with a purpose on that 200 Wall Balls: https://youtu.be/EqjGKsiIMCE

OLY

D

8 sets 1 Split Jerk +1 Push Jerk *Technique is the focus *Focus on timing the punch at the bottom/catch of the jerk Split Jerk: https://youtu.be/GUDkOtraHHY Push Jerk: https://youtu.be/VrHNJXoSyXw

Friday
2022-12-3

ACTIVE RECOVERY

A

21 Minute AMRAP 400M Run/Jog 10 Walking Lunges 5 Tempo Push Ups (2 sec up - 2 sec down) *Break a sweat, but don't break the bank

MOBILITY

B

Take 15 Minutes and stretch Recommended: Couch Stretch Foam Roll Low Back Childs Pose

Saturday
2022-12-4
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Take charge of your fitness

"Do you not know that in a race all the runners run, but only one receives the prize? So run that you may obtain it... But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified." 1st Corinthians 9:24

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