Friday, August 18 2017

Strength Focus
Box Squat
Build to a heavy/max 3 Rep Box Squat
Compare to 062317
Sled Push 40 Yards - 1 set, max weight you can push - Time cap 30 seconds - go heavy

Gymnastics Focus
EMOTM 10
Odd: Toes to Bar
Pick a number and stick with it. 15 and under. If unable to do full consecutive T2B, do V-Ups, build strength.
Even: 75 Double Unders or 45 sec worth
 

Wednesday, August 16 2017

Strength Focus
Every 2 Minutes for 12 Minutes
2 Squat Cleans W/ Pause below knee
@60-80% of best Clean
*If you need to build your technique, stay on the lighter side, if you are feeling great, go up to 80%

Clean Pull
5 x 3 @ 100%

Double KB Front Rack Box Step Up
4 x 8/leg
Set box height so when your foot is up on box, knee is at parallel to hip.

Gymnastics Focus
4 Rounds
6-12 Strict Ring Dips @ 2111 (2 second lower, 1 second hold, 1 second press, 1 second hold)
L-Sit Hold 30 seconds (on paralettes)

Tuesday, August 15 2017

Strength Focus
Press 5 x 5 @ 90% of 5 RM

Seated Single arm DB or KB press
4 x 8 per arm
- Hold equal weights in each hand, press both arms overhead. Leave one arm locked overhead, do the 8 presses on the other arm. Once you complete 8, switch which one is holding and which is doing the pressing.
In between each set do:
8 Ring Rows @ 2111

Gymnastics Focus
5 Sets
3 Strict Chest to Bar Pull Ups
3 Kipping/Butterfly Chest to Bar Pull Ups
3 Bar Muscle Ups
Rest as Needed
*We will be adding reps to this complex weekly!

If unable to do a Bar MU or Chest to Bar Pull Up today do:
3 x 10
Strict Band Assisted Chest to Bar Pull Ups - Unbroken
& 3 x 10 Dumbbell Bicep Curls.

Endurance Focus
10 Minute Run
Rest 5 Mintues
10 Minute Run

Monday, August 14 2017

Strength Focus
Before class Bulgarian Split Squat:
Box Squat
5 x 5 @ 70@ of 3 RM
Bulgarian Split Squat
Then
4 Rounds
Sled Drag
40 Yards (1 lap, down and back)
AHAP - Try to move as fast as possible like sprinting, even though you won't be sprinting. This should be very heavy.
Rest 2:30 between rounds.

Gymnastics Focus
3 Rounds
1 Minute Pistols
1 Minute Max HS Walk
1 Minute Double Unders
Rest 1 Minute

 

Saturday, August 12 2017

Strength Focus
5 x 5 Power Clean and Push Jerk @70-80% of best clean and jerk
Drop each rep from the top
Rest 2 Minutes between sets.
And
Bench Press
5x5 90%

Gymnastics Focus
Do 3 sets of 80% of the amount of strict pull ups from your max test.
Do 3 sets of 80% of the amount of strict HSPU you did from your max test.
Do 3 sets of 80% of the amount of strict ring dips you did from your max test.

Cardio and Endurance Focus
Run 10 Minutes
Rest 5 Minutes
Run 7 Minutes
Rest 3 Minutes
Run 4 Minutes

 

Friday, August 11 2017

Strength Focus
Box Squat
10x2 @ 80-85%

Step Ups
3 x 10/leg Double KB Front Rack Single Leg Box Step Up
- Do all 8 on one leg before switching sides.
- Knee @ Parallel or slightly below when on top of box.
Same weight as last week.

Gymnastics Focus
Strict or Strict Deficit Handstand Push Up
EMOTM 10
1 - 5 Reps
If able to do 5 Reps head to floor, try 2 to a deficit
*Deficit Choice is up to you but be able to do at least 2 for the 10 minutes!

Wednesday, August 9 2017

Strength Focus
Every 2 Minutes for 12 Minutes
2 Squat Snatch with Pause below Knee
@ 70-80% of 1 RM
4 sets - Across
Hang Squat Snatch + Snatch Balance + Overhead Squat
Tempo Snatch DL
3 x 3
5 seconds up
1 second hold
5 seconds down
- Focus on passing through the proper positions and staying tight.
- Expect to be on the lighter side, 50-60% to start.

Gymnastics Focus
4 Rounds
15 GHD Sit Ups
15 Weighted Hip Extensions
100 M KB Carry - 1 in front rack, 1 Overhead @ 50 M, switch.
20 second L-Sit on Parallettes

Tuesday, August 8 2017

Strength Focus
Press
5 x 5 @ 90% of 5 RM from last week
3 Sets
1 Push Press + 2 Split Jerks
Superset
Tricep Band Pull Downs 3 x 20
- loop a band around pull up bar, grab one end in each hand and pull down to hips. Keep elbows stationary!

In between each set: 
10 Ring Rows with Pull Apart @ 2111
- Palms facing down, pull rings slightly apart as you pull up.
- 1 second pull up, pause 1 second, 2 second lower, pause 1 second.

Gymnastics Focus
5 sets
8 Ring Rows w/ Pull Apart @ 2111 (from weightlifting)
50' HS Walk
50 Double Unders
*If unable to do HS Walk, do a BOX HSPU Around The World walk - go to a pike on the box. Keep toes on the box, and walk around in a circle halfway around the box then go back to the starting spot.

What is @2111? Click here!

Endurance Focus
3 Rounds
1k Row
1 Mile Bike
Rest 3 Minutes
 

Saturday, August 5 2017

Strength Focus
Every 2 Minutes for 6 Minutes
Power Snatch + Overhead Squat + Hang Squat Snatch + Snatch Balance
-Ascending
Straight into
Every 2 Minutes for 6 Minutes
Power Snatch + Overhead Squat + Hang Squat Snatch
- Ascending
Straight into
15 Reps for Time
Squat Snatch @80% of 1 RM - Compare to 2 weeks ago.
and
Bench Press
5 x 5 @ 90% of 5 RM

Gymnastics Focus
Do 3 sets of 80% of the amount of strict pull ups from your max test.
Do 3 sets of 80% of the amount of strict HSPU you did from your max test.
Do 3 sets of 80% of the amount of strict ring dips you did from your max test.

Wednesday, August 2 2017

Strength Focus
Every 2 Minutes for 12 Minutes
2 Squat Cleans W/ Pause below knee
@60-80% of best Clean
*If you need to build your technique, stay on the lighter side, if you are feeling great, go up to 80%
and
5 sets
2 Hang Squat Clean + 2 Front Squats
@ 70-80%

Tempo Clean Deadlift
3 x 3
5 second Lift Up
1 Second Pause at the top
5 second Lower
- Focus on passing through the proper positions and staying tight.
- Let form dictate weight. Having proper control is essential.

Gymnastics Focus
5 Rounds
5 Strict Ring Pull Ups - Weighted if Possible
12 V-Ups
12 Weighted Hip Extensions

Tuesday, August 1 2017

Strength Focus
Press
5 x 5 @ 90% of 5 RM from last week
3 Sets
1 Push Press + 2 Split Jerks
Superset
Tricep Band Pull Downs 3 x 20
- loop a band around pull up bar, grab one end in each hand and pull down to hips. Keep elbows stationary!
Inbetween each set do
10 Ring Rows with Pull Apart @ 2111
- Palms facing down, pull rings slightly apart as you pull up.
- 1 second pull up, pause 1 second, 2 second lower, pause 1 second.

Gymnastics Focus
5 sets
5-10 GHD Dips
10 Ring Rows w/ Pull Apart @ 2111 (fromt weightlifting)
50' HS Walk
*If unable to do HS Walk, do a BOX HSPU Around The World walk - go to a pike on the box. Keep toes on the box, and walk around in a circle halfway around the box then go back to the starting spot.

Endurance Focus
Row
3 Rounds
7 Min On, 3 Minutes off
@ Best 2k Pace + 8-10 seconds

Monday 073117

Strength Focus
Band Pull Throughs
4 x 8
(https://youtu.be/laqdCN01Hrc - Hyperlink the title using this link)
And
Deadlift
4 x 4 @ 87.5% of 5 RM from 060517
and
Reverse Hyper after Metcon
3 x 15-20

Gymnastics Focus
3 Rounds
20 Hip Extensions
30 Russian Twists
Rest as needed between rounds
3 Rounds
15 Kettlebell Side Bend/side (heavy KB)
3x15-20 Reverse Hyper

Saturday 072917

Strength Focus
Power Clean and Jerk
Every 2 minutes for 16 minutes (8 sets)
Cleand and Jerk
Sets 1 & 2 - 3 reps @ 60%
Set 3 & 4 - 2 Reps @ 70%
Set 5 & 6 - 1 Rep @ 80%
Set 7 & 8 - 1 Rep @ 80+%
and
Bench Press
5x5 90%

Gymnastics Focus
Do 3 sets of 80% of the amount of strict pull ups from your max test.
Do 3 sets of 80% of the amount of strict HSPU you did from your max test.
Do 3 sets of 80% of the amount of strict ring dips you did from your max test.

Cardio and Endurance Focus
15 Minute Steady State Run - Recovery Pace

Wednesday 072617

Strength Focus
Do before metcon if possible
Off Blocks with bar @ just Below Knee
6 x 2 Squat Snatch
Across @ 80-90% of 1 RM Snatch
Then
Snatch Pulls
5 x 2 @ 100% of best clean
Then
3 Position Pausing Snatch Deadlift
5 x 1 @ 90% of 1 RM Snatch
Pause Spots:
Just below knee
Just Above Knee
Mid Thigh
then finish the DL and drop the bar.

Gymnastics Focus
5 x 3 Strict (Weighted if possible) Pull Ups
Inbetween Each Set do:
10 V-Ups
10 Weighted Hip Extensions 

Tuesday 072517

Strength Focus
Press
5 x 5 @ 90% of 5 RM from last week
3 Sets
1 Push Press + 2 Split Jerks
Superset
Tricep Band Pull Downs 3 x 20
- loop a band around pull up bar, grab one end in each hand and pull down to hips. Keep elbows stationary!
Inbetween each set do
10 Ring Rows with Pull Apart @ 2111
- Palms facing down, pull rings slightly apart as you pull up.
- 1 second pull up, pause 1 second, 2 second lower, pause 1 second.

Gymnastics Focus
5 sets
5-10 GHD Dips (add 1-2 reps from last week)
10 Ring Rows w/ Pull Apart @ 2111 (front weightlifting)
50' HS Walk

Cardio and Endurance Focus
25 Minute Bike - Easy Pace - Recovery style

Monday 072417

Strength Focus
Band Pull Throughs - Before DL
4 x 8
Deadlift
1 x 10 @ 60%-70%
1x6 @ 70-75%
1 x 5 @ 80%
1 x 5 @ 85-90%
1 x 5 @ 92.5%
All % based off of 5 RM
Reverse Hyper after Metcon
3 x 15-20

Gymnastics Focus
Gymnastics
4 Rounds
30 second Hallow Hold
15 Supermans
4 Rounds
20 Single Leg Alternating V-Ups (10/side)
10 Side Plank Reach Throughs/side
 

Saturday 072217

Strength Focus
Every 2 Minutes for 6 Minutes
Power Snatch + Overhead Squat + Hang Squat Snatch + Snatch Balance
-Ascending
Straight into
Every 2 Minutes for 6 Minutes
Power Snatch + Overhead Squat + Hang Squat Snatch
- Ascending
Straight into
15 Reps for Time
Squat Snatch @80% of 1 RM
and
Bench Press
5 x 5 @ 90% of 5 RM

Gymnastics Focus
Do 3 sets of 80% of the amount of strict pull ups from last weeks max.
Do 3 sets of 80% of the amount of strict HSPU you did from last weeks max.
Do 3 sets of 80% of the amount of strict ring dips you did from last weeks max.

Cardio and Endurance Focus
8 Rounds
Bike 30/20 Calories
Run 300 M (flat route, right on howard, right on pleasant st, turn around at the blue house)
Rest 2 Minutes
*complete at a consistent pace, +/- 5 seconds for all rounds.