Wednesday, September 20 2017

Strength Focus
Every 2 Minutes for 6 Minutes (3 Sets)
Pausing Snatch DL - Pause below the knee, and at Mid Thigh for 1-1 thousand count
After the pause at mid thigh, stand all the way up, go down to mid thigh and pause. 
Do 1 Hang Squat Snatches + 2 Snatch Balance + 1 Overhead Squat

Every 2 Minute for 12 Mintues (6 sets)
2 Hang Squat Snatches @ 80% 

Snatch Pull
5 x 3

5 sets
50 M double KB overhead carry
*Athlete chooses load

Gymnastics Focus
Pistols
50 Reps (25/side)
ADV: Weighted - you choose weight, should be manageable but a slight challenge. 
Int: Non Weighted
Beginner: 50 Shrimp Squats (25/side)
What are Shrimp Squats? 

5 sets
50 M double KB overhead carry
*Athlete chooses load

Tuesday, September 19 2017

Strength Focus
5 sets
Seated Single Arm Dumbbell Press while holding KB in front rack on other arm
6 reps per arm

Accumulate 30 Turkish Get Ups
Alternate Arms (15/side)
Weight is athletes choice

Gymnastics Focus
EMOTM 10
3 Muscle Ups
*if unable to do a muscle up but can do 3 Chest to Bar Pull Ups & 3 Ring Dips already, do 3 Strict Kneeling Muscle Up Transitions
**if unable to do 3 chest to bar pull ups and 3 ring dips, each round, alternate between 3 strict pull ups and 3 dips

And afterwards do 3 sets:
10 Alternating Dumbbell Bicep Curls and 15 Tricep Band Pull Downs

Cardio and Endurance Focus
8 Rounds
250 M Row
2 Minute Rest between each

Monday, September 18 2017

Strength Focus
Back Squat
5 x 5 @ 75% 

Back Rack Touch and Go Step Ups
3 x 8/leg

*Start standing on top of the box. 
Step one leg down and once the foot reaches the ground immediately step back up. Do not push off or let the lowering leg rest on the ground. Complete all 8 before switching sides. 

Gymnastics Focus
5 sets
AMRAP 1
5 Strict Ring Dips

Complete 5 as many sets of 5 strict Ring Dips in 1 minute as possible. 
Rest 1 minute between sets

 

Saturday, September 16 2017

Strength Focus
Every 2 Minutes for 6 Minutes (3 sets)
Pausing Snatch DL - Pause below knee and at mid thigh for 1-1 thousand count.
After pause at mid thigh stand all the way up, and perform:
1 High Hang Squat Snach + 1 Hang Squat Snatch + 1 Low Hang Squat Snatch (just below knee) + 1 Overhead Squat

Every 2 Minutes for 12 Minutes (6 sets)
1 Pause Hang Power Snatch + 2 Pause Hang Squat Snatch
*Pause in Hang Position after each reset.

Gymnastics Focus
3 Rounds
50 Double Unders
10-30 Push Ups
20 Toes to Bar
Rest 90 seconds
Go for unbroken Push Ups
If unable to do 10 chest to deck perfect reps, go up on whatever elevated surface needed to be able to get 10.

Cardio and Endurance Focus
8 x 500 M Row
Rest 1 Minute in between sets
Row at 2k Pace + 12-15 seconds (12-15 seconds slower then your best 2k pace)

Friday, September 15 2017

Strength Focus
 Back Squat
4 x 4 @ 80%

Sumo Deadlift
3 x 15
https://youtu.be/aa0Y9y5ZAo4?t=3m49s
- This is the first time we are doing these, start light and stay on lighter side. Watch the video, even if you think you know what you're doing.

Gymnastics Focus
Tabata
12 total sets
20 seconds on, 
10 seconds off

Alternate "On's" with
Flutter Kicks
Hallow Hold
20 seconds flutter Kicks
10 seconds rest
(1st set)
20 seconds hallow hold
10 seconds off
(2nd set)

Wednesday, September 13 2017

Strength Focus
Every 2 Minutes for 6 Minutes (3 Sets)
Pausing Clean DL - Pause below the knee, and at Mid Thigh for 1-1 thousand count
After the pause at mid thigh, stand all the way up, go down to mid thigh and pause.
Do 2 Hang Squat Cleans + 2 Front Squat + 1 Split Jerk

Every 2 Minutes for 12 Minutes (6 sets)
3 Pausing Hang Squat Cleans
Go to Mid thigh and pause. Do a Hang Squat Clean, stand, reset back to mid thigh. Pause. Repeat.
@70-80%

Gymnastics Focus
4 Rounds not for time
:20 Chin Over Bar Pull Up Hold
15 V-Ups
15 Weighted Hip Extensions
100' Double KB Front Rack Carry

Tuesday, September 12 2017

Strength Focus
Push Press
5 x 5 @70-80% of 1 RM

3 Rounds
10-20 Close Grip Push Ups
Rest :45
8 Dumbbell Rows per arm@ 3111 - Pull up in control (1), pause at the top of the pull (1), 3 second lower (3), pause at the bottom (1)
Rest: 45
:60 Nose to wall wall climb hold

Gymnastics Focus
8 Rounds
200 M Row
25' Handstand Walk
*If unable to HS Walk
Complete 10 total wall climb on wall with the star, walk sideways length the length of the wall left and right while in the wall climb position, a Wall

Cardio and Endurance Focus
Run
3 total rounds of
3 Rounds
1:30 On
:30 seconds off
Rest 2 minutes after completing 3 rounds of 1:30, :30
 

Friday, September 8 2017

Strength Focus
Front Squat
4 x 4 @ 80% of 1 RM

Prowler Push
6 Lengths
No rest at turn around - heavy.
Rest as needed between sets.

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)
3-5 Rounds
3 Ring Tempo Swings + 1 Muscle Up + 3 Ring Tempo Swings
Rest as needed between rounds
*If unable to do Ring Dips do GHD Dips
**If unable to do Muscle Ups but able to do chest to bar and ring dips, do 30 muscle up transitions - not for time
***If unable to do chest to bar pull ups do 6 x 3 Pull Up Negatives
 

Wednesday, September 6 2017

Strength Focus
Every 2 Minutes for 12 Minutes
3 Squat Snatch with Pause below Knee
@ 70-80% of 1 RM

Deadlift
In 5 sets, build up to 1 heavy set of 3

Reverse Hyper
2-3 x 15

Gymnastics Focus
Use same Toes to Bar Reps as 081817
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: 10 Cal Bike

Tuesday, September 5 2017

Strength Focus
5 Rounds
1 Power Clean + 5 Push Press @ 70% of 1 RM from last week

5 Sets
5 Weighted Strict Pull Up
15 Banded Tricep Pull Down or Dumbbell Skull Crushers

Gymnastics Focus
Handstand Push Ups
3 x 5
4 x 4 @ 2"/1" Deficit
5 x 3 @ 4"/2" Deficit
Complete all reps, 3x5 and 4x4 and 5x3
Strict Unbroken Reps - Add deficit if able
Rest as needed between sets
Weighted Strict Pull Up
5 x 5

Cardio and Endurance Focus
Bike 25 Minutes @ moderate pace
Exertion level 6-7 out of 10

Saturday, September 2 2017

Strength Focus
Power Clean & Jerk
Every 2 Minues for 12 Mintues (6 sets)
2 Power Clean and Jerks Ascending
60%-65%-70%-75%-80%-80%
Then
For Time
20 Reps @ 155/105 lbs
15 reps @ 185/125 lbs
10 Reps @ 225/155 lbs

Cardio and Endurance Focus
Row
9 Rounds
1:40 On, :20 Off
- This is a programmed workout that's already part of the C2 Monitor. Turn monitor on, press select workout, select Standard list and find 1:40/:20
Goals:
Men: 500 M
Ladies: Over 350 M

Friday, September 1 2017

Strength Focus
Front Squat
5 x 5 @ 70% of 1 RM from last Monday

Prowler Push
6 Rounds
3 Lengths - continuous, no rest at turnarounds, 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: Double KB Front Rack Hold: 30 seconds (53/35 lbs)
 

Tuesday, August 29 2017

Strength Focus
Push Press
Find your 1 RM

3 Rounds
20 Banded Tricep Pull Downs
Rest :45
8 Dumbbell Rows per arm@ 3111 - Pull up in control (1), pause at the top of the pull (1), 3 second lower (3), pause at the bottom (1)
Rest: 45
:60 Nose to wall wall climb hold

Gymnastics Focus
For Time
50-40-30-20-10'
Handstand Walk
Rest 3 Minutes and repeat
*ADV: Unbroken
Modify to 25-20-15-10-5'
*If unable to HS Walk
Complete 10 total wall climb on wall with the star, walk sideways length the length of the wall left and right while in the wall climb position

Cardio and Endurance Focus
Run
1 Minute on, 20 seconds off for 5k
*Each set you do, add 10 seconds to the run
Round 1: 1 Min on :20 off
Round 2: 1:10 on :20 off
Round 3: 1:20 on :20 off etc.

Saturday, August 26 2017

Strength Focus
Split Jerk
From the Floor
Set 1 & 2 - 3 reps @ 60%
Set 3 & 4 - 3 Reps @ 70%
Set 5 & 6 - 2 Reps @ 75%
Set 6-10 - 1 Rep @ 80-100%

Go based off of feel.

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.
*If you are burned up from yesterday, do 50%.
(Almost done with this cycle!)

Cardio and Endurance Focus
21-18-15-12-9-12-15-18-21
Calorie Bike
Rest 1:1

Friday, August 25 2017

Strength Focus
Deadlift
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%
1 @ 90%
1 @ 95%
1 @ 101%
1 @ 101-105%
*Maintain your mechanics. Slight/minor changes to posture acceptable but no rounded backs or excessive struggle in the lifts. Clean mechanics.

Reverse Hyper
3 x 15 - Light

Gymnastics Focus
AMRAP 5
Max Unbroken sets of 5 Toes to Bar
Then
3-5 Rounds
3 Ring Tempo Swings + 1 Muscle Up + 3 Ring Tempo Swings
Rest as needed between rounds
*if unable to do consecutive T2B complete:
10 sets
10 Tempo Swings
10 Single Leg Alternating V-Ups

Wednesday, August 23 2017

Strength Focus
Every 2 Minutes for 12 Minutes
2 Squat Snatch with Pause below Knee
@ 70-80% of 1 RM
*Do with class

Bulgarian Split Squat
3 x 10 per leg
Do with Class

Gymnastics Focus
4 Rounds not for time
6-12 Strict Ring Dips @ 2111 - same reps as last week or if easy +1 (2 second lower, 1 second hold, 1 second press, 1 second hold)
15 V-Ups
15 Weighted Hip Extensions
100' Double KB Front Rack Carry