Monday, January 22 2018

Strength Focus
Rack Pull
3 Rep Max
This time, pull from below the knee instead of above the knee.

Banded Pull Throughs
5 x 15

Plank
4 x 1 Minute weighted Plank Hold

Gymnastics Focus
4 Rounds
25' Slow Bear Crawl
30 Second Wall Climb Hold
Rest 1 Minute

Crash B's Focus
3 x 7 Minute Row - Rest 3-7 Minutes inbetween each set.
No restind during the 7 minute sets, it is continious 7 minutes at the specified stroke rates.

Set 1:
4 Minutes at 20 strokes/Minute
2 Minutes at 22
1 Minute at 24
*Not max effort each set, focus on correct technique and form

Set 2
3 Minutes at 22
2 Minutes at 24
2 Minutes at 26
Try to produce more power with your strokes during set 2. Keep form and technique.

Set 3
3 Minutes at 24
2 Mintues at 26
1 Minute at 28
1 Minute at 30
**This set is at max effort for those stroke rates.

Saturday, January 20 2018

Strength Focus
Speed Push Press
9 x 3 @ 65%
No touch and go reps. Each rep begin from a dead stop, dip, drive and press fast.

Horizontal Ring Row
4 x 8

Banded Push Up
4 x 12

Gymnastics Focus
EMOTM for 15
1 Strict Muscle Up
*DO NOT KIP
**If unable to do a strict muscle up, complete:
30 Kneeling Muscle Up Transitions on low rings.
This is a test.
If you want to get better muscle ups and can't do one strict, you need to be able to.
Don't skip this and only do the kipping muscle up when it comes up.
Trust the process.

Cardio and Endurance Focus
5-4-3-2-1 Minute Run
Rest 1/2 the time

Friday, January 19 2018

Strength Focus
Box Squat
8 x 2 @ 55%
Control the descent, SPEED on the way up. Think of it like a thruster!

Speed Deadlift
EMOTM 12
1 Rep @ 70% of 1 RM

Dumbbell Death March
3 x 20 steps (10/side)

Gymnastics Focus
5 Rounds
15 Box Jump Overs (24"/20")
25' Handstand Walk
10 V-Ups
Rest 2 Minutes after each round
*If 25' is easy, do 50, 25 out and 25 back.
If unable to HS walks, sub:
Box HS Walk Drill 
Go halfway around the box, then come back to start position.

Wednesday, January 17 2018

Strength Focus
Clean and Jerk
3 Squat Cleans + 1 Split Jerk on the last rep
1 set @ 65-70%
2 sets @ 70%
3 Sets # 75%

Double Clutch Med Ball Slam
4 x 8
Use a light medicine ball.

Gymnastics Focus
3 Rounds
Partner 1: Row 500m
Partner 2: Max reps Ring Dips
Partner 2: Row 500m
Partner 1: Max reps Ring Dips
While one partner rows, the other does HSPU, and the switch happens at the completion of each row. Both athletes will row three times and do HSPU three times.

Double Clutch Medicine Ball Slam
4 x 8

Cardio and Endurance Focus
4 Rounds
40 Calorie Row
Rest 3 Minutes

Wednesday, January 10 2018

Today's Recommendation - Pick 1 or 2 you need most

Stamina and Endurance Focus
For time:
100 Calorie Row
Rest 1 minute
80 Kettlebell Swings (53/35lbs)
Rest 1 minute
60 Chest to Bar Pull Ups
The 1 minute transitions are built in to nudge you towards larger sets. Hold on as long as possible.

Cardio and Endurance Focus
3 Rounds
Bike 15 Calories
21 Lateral Bar Burpees
Bike 15 Calories
Rest 2 minutes

Gymnastics Focus
With a partner, switching anytime:
5 Rounds
30 Toes to Bar
120 Double-Unders

Saturday, January 6 2018

Strength Focus
Speed Bench Press
Every 45 seconds for 9 sets
3 Reps @60% of 1 RM
Alternate rounds between wide grip, normal grip and close grip - 3 of each position.

Dumbbell Row
4 x 8
- Place non-rowing hand on a bench for stability. Go heavy.

Banded Push Ups
3 x 10

3 x 30 per side
Dumbbell Side Crunches

Gymnastics Focus
Accumulte 2 Minutes in an L-Sit on paralettes.
-If unable to do an L-Sit, do an N-Position
- If unable to hold an N, do a hallow hold.

Cardio and Endurance Focus
Bike 50-40-30-20-10
Calories
Rest 1/2 the time it takes you to bike
 

Friday, January 5 2018

Strength Focus
Speed Box Squat
Every 30 seconds for 12 sets
2 Reps @ 60%
*Speed is on the way up, not down.

Speed Deadlift
8 x 1 @ 65%

Hip Extensions
4 x 8 @ 21X1
2 second lower, 1 second pause, quck and fast up (no momentum swinging you up, squeeze butt and hamstrings), 1 second hold at the top.

Tabata AbMat Sit-Ups

Gymnastics Focus
EMOTM 10
Burpee Box Jump Overs
Try 10 reps per minute.
If you miss a round do 3 less reps on the next round.
 

Wednesday, January 3 2018

Strength Focus
3 Position Clean
1 set @ 65%
1 set @ 70%
3 Sets @ 75%
Lift the bar all the way up to standing.
Lower to Mid thigh, do a clean. Stand up.
Lower to just below knee, do a clean and stand up.
Lower all the way to the floor. Do a full clean.
That's 1 set.
Rest 90 seconds - 2 minutes between sets.

Gymnastics Focus
5 Rounds
30 Double Unders
25" Handstand Walk
30 Double Unders
10 Toes to Bar
Rest 30 seconds

Cardio and Endurance Focus
EMOTM 20
Odd: 200 M run (Air Runner is fine)
Even: 20/15 Caloire Row
 

Saturday, December 30 2017

Strength Focus
Barbell Cycling
Snatch - For Time
21 Reps @ 95/65
15 Reps @ 115/75
9 Reps @ 135/95

Speed Bench Press
Every 45 seconds for 9 sets
3 Reps @55% of 1 RM
Alternate rounds between wide grip, normal grip and close grip - 3 of each position.

Dumbbell Row
4 x 8
- Place non-rowing hand on a bench for stability. Go heavy.

Banded Tricep Pull Downs
100 Reps

Gymnastics Focus
AMRAP 5
Unbroken Sets of 3 Muscle Ups

If unable to do consecutive reps, do
AMRAP 5, Muscle Ups
and 7 rounds of
1 Muscle Up + 1 Tempo Swing (do a muscle up, come down and don't let go of rings, immediately do a tempo swing. Then go down to floor.)

If unable to do 1 Muscle Up do
10 rounds
3 Weighted or Strict Pull Ups
3 Strict Ring Dips
then
10 Low Ring Muscle Up Transitions

Cardio and Endurance Focus
3 Rounds
20 Cal Row
20 Cal Ski Erg
20 Cal Bike
75 Double Unders

Wednesday, December 27 2017

Strength Focus
Floor Press
Work up to a 3 rep max

Barbell Bent Over Row
4 x 10
Do not allow your back to move! No "kipping" reps!

Skull Crushers
4 x 12

Gymnastics Focus
3 Rounds
10 Horizontal Ring Rows @ 21X1 - Pull up fast, hold for 1 second, 2 second lower, wait 1 second at bottom before pulling up again.
20 Hip Extensions

Cardio and Endurance Focus
Row
8 Rounds
2 Minutes on @ 80% effort
1 Minute off
Don't row at max effort.