Saturday, November 18 2017

Strength Focus
Every 2 Minutes for 4 sets (8 Minutes)
Pausing Clean Deadlift + Hang Power Clean
1 continious Deadlift with 2 count pauses at:
- Below Knee
- Above Knee
- Mid Thigh then hang Power clean from that spot!
@60-70%

Power Clean
4 x 2
Drop from the Top

Clean Pull
5 x 1 @100%

Gymnastics Focus
AMRAP 5
Pistols
Alternate legs.
Stop if you hit 60 reps total.
then
5 sets
Bottom of ring dip hold x :10 sec
15 Hip Extensions
Low push up, chest just off ground, :10 sec
Rest 90 seconds.

Cardio and Endurance Focus
5 Sets
Row 35/25 Calories
Rest 2 minutes.

Wednesday, November 15 2017

Strength Focus
Every 2 Minutes for 3 sets (6 Minutes)
1 Pausing Snatch DL -
From the floor, begin the first pull and pause below knee for 1 count, continue and pause just above knee for 1 count, continue and pause at mid thigh for 1 count, continue and pause at high hang for 1 count.
Lower back to the floor.
Reset. Then full snatch.
@50-60%

Snatch
7 x 2 @ 80-90%

Deadlift
5 x 3

Gymnastics Focus
4 Sets
2 Strict Pull Ups
2 Chest to Bar Pull ups
2 Bar Muscle Ups
Unbroken, hands stay on the bar for all 6 reps.
Rest as needed between sets.

Modify to 1 rep of each
or if unable to complete unbroken, do 10x1-3 strict Pull Ups then 5 x 5 Ring Rows as hard as possible.

Cardio and Endurance Focus
4 Rounds
1:30 Assault Runner
1:30 Assault Bike
Rest 1:30

Saturday, November 11 2017

Strength Focus
EMOTM 12
Hang Squat Clean + Squat Clean
Start at 70%, add 5% every 3 minutes.

Farmers Carry
6 Rounds
100' with 100's/75's
Rest 1 Minute between sets

Gymnastics Focus
Bar Muscle Ups
10x3
If unable to do 3 consecutive reps, do 15x1 or 12x2
If unable to do a bar muscle up,
Do Chest to bar Pull Ups

Cardio and Endurance Focus
4 Rounds
5 Minute bike
2 Minute Rest
Try to keep watts at 350+/200+

Wednesday, November 8 2017

Strength Focus
Every 2 Minutes for 4 sets (8 Minutes)
3 Position Snatch
1 Rep From Mid Thigh, 1 from above knee, 1 from below knee. Hold onto the bar throughout each set.
@50-60%

Snatch
Every 2 Minutes for 6 sets (12 minutes)
3 Snatches @ 75-80%

Gymnastics Focus
4-8 Ring Dips @21X1
- 2 second negative, 1 second pause at the bottom, press up fast and hard, 1 second pause at the top.
10 Pike V-Ups with feet on rower 

Cardio and Endurance Focus
For Time
50-40-30-20-10 Cal Row
Rest half the time it takes to row.

Monday, November 6 2017

 Strength Focus

Before Back Squat

Broad Jump

3 x 3

Back Squat

5 x 3 @ 85-90%

 

Bulgarian Split Squat

4 x 6/leg

 

Gymnastics Focus

For Time

Unbroken Toes to Bar

2-4-6-8-10-12-12-10-8-6-4-2

Rest as needed between sets

 

Modify to

AMRAP 6

1-2-3-4-5

Unbroken Toes to Bar

*Do 1 rep, then 2 unbroken, 3 unbroken 4 unbroken 5 unbroken, then back to 1 and repeat.

 

If unable to do Toes to Bar complete:

5 rounds

10 Hip Extensions

10 Weighted AbMat Sit Ups "

Saturday, November 4 2017

Strength Focus
Clean and Jerk
Every 2 minutes, for 20 minutes (10 sets):
Sets 1-2, 3 reps @ 60%
Sets 3-4, 2 reps @ 70%
Sets 5-6, 1 rep @ 80%
Sets 7-8, 1 rep @ 85+%
Sets 9-10, 1 rep @ 85+%

Farmers Carry
6 Rounds
100' with 100 /75lb DB's
Rest as needed between sets

Gymnastics Focus
Tabata
Hallow Hold and Flutter Kicks
20 seconds Hallow Hold
10 second rest
20 second Flutter Kicks
10 second rest
8 Rounds.

Cardio and Endurance Focus
3 Rounds
1:30 Minute Run
30 second rest
Rest 2 Minutes after 3 rounds and complete that 2 more times for a total of 9 running sets.

Friday, November 3 2017

Strength Focus
Front Squat
3 x 3 @ 85-90%
Do multiple warm up sets to buid up and be fully read/warm for the heavy sets.

Walking Dumbbell Lunges
12 Steps - AHAP (As Heavy As Possible)

Gymnastics Focus
10 Rounds for TIme
4 unbroken muscle ups
If unable to do 4 unbroken, pick a challenging number you can do.
If unable to string 2, do 20 muscle ups for time.
If unable to do a muscle up, do
5 Rounds
3-5 Strict Chest to Bar Pull Ups (No bands on these, modify to strict pull ups)
3-5 Strict Ring Dips
then finish with
10 slow Kneeling Muscle Up transitions
 

Wednesday, November 1 2017


Strength Focus
Snatch
Every 2 Minutes for 8 Minutes (4 sets)
3 Snatches from below the knee @ 70%
Immediately into
Every 2 Minutes for 6 Minutes (3 sets)
2 Snatches @ 80-85%

Sumo Deadlift
4 x 6
Add weight 10-20 lbs, compared to last week.

Gymnastics Focus
4 Rounds
30-60 second Plank with hands on rings
(Lower the rings 3-6" off of ground, go to plank position, but have hands on rings, straps on the outsides of shoulders and arms)
15 Slow Hip Extensions
30 Lateral Bench Hops (https://www.trainonline.com/hop-overs-on-the-bench-exercise)
Rest 90 seconds

Endurance Focus
6 Rounds
25 Calorie Bike
Rest 1 minute

Monday, October 30 2017

Strength Focus
Back Squat
5 x 5 @80% with class

Back Rack Reverse Lunge Steps
3 x 10 per leg

Gymnastics Focus
Handstand Walk
4 Rounds
40' Handstand Walk
15 GHD Sit Ups

Modify to 20' or to
3 HS Kick Up + walk to wall
Kick up into a HS 3, 5, 10, pick a number, feet away from the wall and walk foward until your heels hit the wall.
Watch this video for further explaination
http://gymnasticswod.com/content/handstand-walk-progression-pt1

Saturday, October 28 2017

Strength Focus
Before Class
Snatch
Every 2 Minutes for 3 Sets (6 Minutes)
1 Muscle Snatch

Every 2 Minutes for 5 sets (10 minutes)
1 Haulting Snatch DL (pause at mid thigh) + Hang Squat Snatch (from mid thigh, snatch) @80%

Every 2 minutes for 5 sets (10 minutes)
1 Snatch @85+%

3 x 10 DB Walking Lunges- 10 steps per leg
(with class)

Gymnastics Focus
8 Rounds
25 Double Unders
25' Handstand Walk

Cardio and Endurance Focus
250 Calorie Bike
Bike at a hard but sustainable watts/RPMS
Guys shoot for 250+ RPM
Gals 200+

Tuesday, October 24 2017

Strength Focus
Press
4 x 6 @ 75-77.5%

Dumbbell Bench Press
5 x 10
Compare to 2 weeks ago

Gymnastics Focus
Strict Handstand Push Ups
3 x 10
then
4 x 6
then
5 x 3
If unable to do head to floor Handstand Push Ups
Do:
The Strength Presses and Dumbbell Bench Press and then
Accumulate 15 negatives (with an abmat or soft pad to lower head on)

Cardio and Endurance Focus
10 Rounds
125 M Row Sprint
Rest 5x the amount of time it takes you to row