Wednesday 062817

Strength Focus
Do before metcon after if possible
Strength Focus
Sideways Medball Toss against wall 3x5/side &
Overhead throw @ wall 3 x 10
Squat Snatch - off blocks with bar just BELOW knee
6 x 3 @ 70-80%
And
Snatch Pull
4 x 3 @ 100%

Gymnastics Focus
4 Rounds
100 M Double Kettlebell Front Rack Carry
1 Box Pike Handstand Walk Around the Box and Back
35 second Hallow Hold

Tuesday 062717

Strength Focus
Jerk Balance
5 x 3
*This is not intended to be heavy, get your feet right!
Try to add 5-10# from last week. Can you keep your feet right?

Press -Same weights as last week
3 x 5 @ 70-80%
3 x 3 80-90%
1 x 10 @ 65-70%
And
3 Rounds - same weght as last week - Stick to the tempo!
10 Single Arm Seated Arnold Presses @2111 - 1 second press up, 1 second hold, 2 second lower, 1 second hold at bottom.
10 Barbell Rows @ 2111
Rest 90-120 sec.
then
8 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
3-15 Ring Push Ups (same number every set)
3 sec Pull Up Lock Off hold
Hold @ Chin Above Bar, 50% down, and 90% down
- Hold yourself at the top, then lower and hold again, lower and hold again, done.

Endurance Focus
AMRAP 16
1 Mile Bike
Rest 1:1
 

Monday 062617

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Strength Focus
Barbell Front Rack Reverse Lunges
3 x 8/leg - Across
Then
5 Sets
20 yard heavy prowler push
- you won't be crawling but will not be quick
Rest 2 Minutes
then
4 x 12 Reverse Hypers

Gymnastics Focus
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 062417

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Strength Focus
Hang Power Snatch + Overhead Squats Off of blocks @ just above knees
Do 3 Hang Power Snatches off of Blocks - after the 3rd rep do 3 Overhead Squats.
@70-80%
And
Bike
Every 3 Mintues for 15 (5 Sets)
20 Calorie Bike Sprint

Gymnastics Focus
100 Push Ups for Time (This is the last week!)
Modify push ups to an elevated surface that you can do 10 reps in a set on
Rest 2 Minutes
3 Rounds
1 Box Pike Handstand Walk Around the Box and Back
Rest as needed.

Cardio and Endurance Focus
At your 5k Row Pace
2000 M Row
Rest 7 Mintues
2000 M Row

Friday 062317

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Strength Focus
Box Squat
Set box at parallel
7 x 3 Working up to a heavy/max 3 reps
- Have 2 spotters on either side of the barbell if you think you may fail…if you drop a barbell off of your back on the box it will break.

Gymnastics Focus
5 Rounds
20' Crab Walk
1 Wall Climb + 15 second Hold x 3
2 Rope Climbs
(If you did rope climbs yesterday, today do 15-50 Double Unders)

Wednesday 062117

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Strength Focus
Do before metcon if possible
Off Blocks with bar @ just above Knee
6 x 3 Squat Clean
Across @ 75-85% of 1 RM Power Clean
Then
Clean Pulls
5 x 2 @ 100% of best clean

Gymnastics Focus
4 Rounds
200 M Double Kettlebell Farmers Carry
1 Box Pike Handstand Walk Around the Box and Back
30 second Hallow Hold

Tuesday 062017

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Strength Focus
Jerk Balance
5 x 3
*This is not intended to be heavy, get your feet right!
And
Press - Try to add 5-10# from last week
3 x 5 @ 70-80%
3 x 3 80-90%
1 x 10 @ 65-70%
And
3 Rounds
10 Single Arm Seated Arnold Presses @2111 - 1 second press up, 1 second hold, 2 second lower, 1 second hold at bottom.
10 Barbell Rows @ 2111
Rest 90-120 sec.
then
2x8 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
3-15 Ring Push Ups (same number ever set)
3 sec Pull Up Lock Off hold
Hold @ Chin Above Bar, 50% down, and 90% down
- Hold yourself at the top, then lower and hold again, lower and hold again, done.

Endurance Focus
With a partner:
Switch as desired
3 Rounds
50 Calorie Bike
50 Calorie Row

Monday 061917

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Strength Focus
Back Squat
find your 3 RM
and
10 Rounds
Sled push sprint 15 yards
Rest 30-60 seconds
Priority here is the sprint. Gauge weight and rest based on moving as fast as possible.

Gymnastics Focus
4 Rounds
:15 second Hanging L-Sit
60 second Wall Climb Hold
20-30 second Top of Hip Extension hold
Rest
4 Rounds
20 Single Leg Alternating V-Ups
10 Side Plank Reach Throughs

Saturday 061717

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Strength Focus
Hang Power Clean + Front Squats Off of blocks @ just above knees
Do 3 Hang Power Cleans off of Blocks - after the 3rd rep do 3 Front Squats.
@70-80%
And
Bike Sprint
12 x 10 seconds on/50 seconds off

Gymnastics Focus
100 Push Ups for Time
Modify push ups to an elevated surface that you can do 10 reps in a set on
Rest 2 Minutes
3 Rounds
1 Box Pike Handstand Walk Around the Box and Back
Rest as needed.

Cardio and Endurance Focus
5 Rounds
1000 m Row
Rest 3 Minutes
Try to have your times be within 10 seconds of each other. 

Friday 061617

Strength Focus
Back Squat
4 x 4 @ 75-85%
And
5 sets
20 yard prowler drag - holding straps behind you. The sled should be VERY heavy. You will be moving slowly but constantly.
Rest 2-3 Mintues between sets.

Gymnastics Focus
5 Rounds
25' Duck Walk
1 Wall Climb + 15 second Hold x 3
Single Leg Broad Jump x 5 Jumps/leg
10 Prone Ring Rows - put feet up on box if able, use weight if needed

Wednesday 061417

Strength Focus
Sideways Medball Toss against wall 3x5/side &
Overhead throw @ wall 3 x 10
Squat Snatch - off blocks with bar just above knee
6 x 3 @ 70-80%
And
Snatch Pull
5 x 2 @ 100%

Gymnastics Focus
4 Rounds
200 M Double Kettlebell Farmers Carry
1 Wall Climb Lateral Walk - Do a wall climb, with only feet on wall, walk sideways 15' and back. 15' L and 15' R is 1.
15 Strict Hanging L-Sit Leg Raises

Tuesday 061317

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Strength Focus
Jerk Balance
5 x 3
*This is not intended to be heavy, get your feet right!
Press - Same %'s as last week
3 x 5 @ 70-80%
3 x 3 80-90%
1 x 10 @ 65-70%
*If you were at the bottom %'s, try to go up to the top end of the %'s. if you were at the top, do it again!
And
3 Rounds
10 Single Arm Seated Arnold Presses @2111 - 1 second press up, 1 second hold, 2 second lower, 1 second hold at bottom.
10 Barbell Rows @ 2111
Rest 90-120 sec.

Gymnastics Focus
5 sets
3-15 Ring Push Ups (same number ever set)
3 sec Pull Up Lock Off hold
Hold @ Chin Above Bar, 50% down, and 90% down
- Hold yourself at the top, then lower and hold again, lower and hold again, done.

Cardio and Endurance Focus
6 Rounds
200 M Run - FAST
Rest :20
30 Calorie Bike
Rest 60 seconds

Monday 061217

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Strength Focus
Double KB Front Rack Reverse Lunges
3 x 8/leg
Then
4 Rounds
Sled Push 20 yards
Backwards Drag 20 yards
(1 length push, 1 length drag)
Rest 2-3 Min
Then
Reverse Hyper 3 x 12

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 061017

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Strength Focus
Snatch

Hang Power Snatch + Overhead Squats Off of blocks @ just above knees
Do 3 Hang Power Snatches off of Blocks - after the 3rd rep do 3 Overhead Squats.
@70-80%
And
Bike Sprint
10 x 10 seconds on/50 seconds off

Gymnastics Focus
Push Ups
100 Push Ups for time
10 V-Ups every break
Max of 8 Minutes to get 100 Push Ups
Modify push ups to an elevated surface that you can do 10 reps in a set on
*Yes, again. Keep building. It will pay off.

Cardio and Endurance Focus
Row 5k
 

Friday 060917

Strength Focus
Back Squat
3 x 5 @ 80%
And
3 Sets
8 Back Rack Reverse
Lunges/Leg
5 sets
20 yard prowler drag - holding straps behind you. The sled should be VERY heavy. You will be moving slowly but constantly.
Rest 2-3 Mintues between sets.

Gymnastics Focus
EMOTM 10
1) 10-15 Pistols per side (Add weight if easy, Modify to: 5# weight under heel, or depth)
2) 10 Prone, feet elevated Ring Rows (laying as flat as possible)
*You may be thinking this is getting boring, when are we gonna do the sexy stuff? If you've been doing the Gymnastics Focus all this is for a reason. Stay the course.
After:
200 M Double KB Front Rack Carry (53/35)

Wednesday 060717

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Strength Focus
Seated Box Jump
4 x 2
How high should the box be you jump on? Start low, this is the first time you're doing them. Focus on being EXPLOSIVE.
And
Off Blocks with bar @ just above Knee
6 x 3 Power Clean
Across @ 75-85% of 1 RM Power Clean
*For blocks, stack bumper plates or use metal blocks
Then
Clean Pulls
4 x 2 @ 100% of best clean

Gymnastics Focus
4 Rounds
100' Double Kettlebell Front Rack Carry (heavy)
10 Reps of 2 V-Ups, Roll to your back, 2 Supermans, Roll to your front
20 Tempo Swings on Bar

Tuesday 060617

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Strength Focus
Jerk Balance
5 x 3
*This is not intended to be heavy, get your feet right!
Press - Same as last week
3 x 5 @ 70-80%
3 x 3 80-90%
1 x 10 @ 65-70%
And
3 Rounds
10 Barbell Rows @ 2111
Rest 90 seconds

Gymnastics Focus
EMOTM 10
Odd: 60 second Nose to Wall Wall Climb Hold
Even: 15-20 second Bottom of the ring dip hold OR 5 Ring Dip Negatives - 3 second count lower. Jump back up to support.
Then
5 Rounds
Push Ups
(Pick a number and do the same each set
5, 7, 9, 12, 15)
10 second Top of a pull up (chin over bar) hold
Rest as needed between sets
**If last week you got all the push ups easily, add 1 rep to each set. If you didn't get all of them easily, keep the same numbers.

Cardio/Endurance Focus
5 Rounds
Bike 30 calories
Run 400 M
Rest 2 Minutes

Monday 060517

 

Strength Focus
Deadlift
Find your 5 rep max Touch and Go Deadlift
AND
4 Rounds
1 Minute Max Distance Sled Push
Chicos: 4, 45's
Chicas: 2, 45's + 1 25
Rest 3 Minutes

Gymnastics Focus
4 Rounds
:30 seconds Russian Twists
:30 seconds Flutter Kicks while holding Med Ball
20 Supermans
Rest as needed between sets and before beginning
4 Rounds
30 second side plank per side
15-20 Weighted AbMat Sit Ups - Hold a weight behind your head - recommended: 5 lbs.

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Saturday 060317

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Strength Focus
High Catch Power Clean
5×3
Same as 2 weeks ago
or 5-10# heavier, still recieve high in squat
And
Bike Sprint
8 x 10 seconds on/50 seconds off

Gymnastics Focus
Push Ups
100 Push Ups for time
10 V-Ups every break
Max of 8 Minutes to get 100 Push Ups
Modify push ups to an elevated surface that you can do 10 reps in a set on

Cardio and Endurance Focus
You pick the method, run, row or bike.
7 Minutes on, 4 mintues off
6 Mintues on, 3 minutes off
5 Minutes on
Done.

Friday 060217

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Strength Focus
5 Rounds
1 Lap Prowler Push (Down and back)
1 Lap Farmers Carry (heavy)
Rest as needed

Gymnastics Focus
4 Rounds
15-30 second Tuck Hallow Body Hold - lay on your back like a hallow hold, but instead of straight legs, bend your knees towards your chest.
15 Tempo Swings on Bar or Rings
60 seconds Plank hold with feet on low rings or TRX
10 Weighted Hip Extensions