Wednesday 052417

ben.jpg

Strength Focus
DO THIS BEFORE THE METCON IF POSSIBLE
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
6 Sets - Ascending
1 Clean Lift Off + 1 Clean Pull + 1 Power Clean + 1 Front Squat
And
Squat Clean 6×2
Perfect reps only. Doubles can be successfully done between 60 and 95%. Cleaning up movement should not exceed 70%. If movement feels good make your way towards 90%. All percentages are based of 1RM.

Want to know what a clean lift off and clean pull is?
Click here for the movement instructions.

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 052317

Strength Focus
Split Jerk
Work up to 4-7 heavy split jerk Singles*
*In keeping with the theme of the lifting in the past few weeks, go as heavy as you can keep the focus on technique. If things are going smooth and you’re looking at a 1RM attempt, go for it. If things feel off, stay in the 90% range. Be honest with yourself after each rep.
AND
12 Seated Dumbbell Shoulder Press @ 21X1 - Press up fast, Pause 1 count, 2 count lower down, pause 1 count. Press up fast.
10 Barbell Rows @ 2111

Gymnastics Focus
EMOTM 10
Odd: 60 second Nose to Wall Wall Climb Hold
Even: 15-20 second Bottom of the ring dip hold
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 and Endurance Focus
4 Rounds
5 Minute Bike
Rest 2:30

 

Monday 052217

Strength Focus
Deadlift 4×4
The first three sets are warm-up sets between 60 and 75%. The final set is only working set at 87.5%. All percentages are based off of your 1RM.
AND
4 x Sled Push 1 Lap - Heavy Rest 2 Minutes
3x12 Reverse Hypers

Gymnastics Focus
4 Rounds
12 Strict Toes to Bar or L-Sit Rasies
: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 - recomended 5 lbs.
 

Saturday 052017

suns out.jpg


Strength Focus
High Catch Power Clean
5×3
Same as 2 weeks ago (5/6/17) or 5-10# heavier, still recieve high in squat
And
Reverse Hyper
3x12

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
At a pace that you could keep a conversation at:
10 Mintue Run
2 Minute Rest
10 Minute Run

Friday 051917

Strength Focus
DO NOT SKIP THIS PART
2 Rounds
Band Walks 15 steps Left, 15 right
10 Hip Extensions - SLOW
Then
Back Squat 4 x 4 @70-80% of 1RM
No oly’s belt or sleeves. Clean up your form and technique. Same weight as last week.
and
5 Rounds
1 Lap Prowler Push (Down and back)
1 Lap Farmers Carry (heavy)
Rest as needed

Gymnastics Focus
4 Rounds Rest as needed between movements and rounds.
60 second Nose to Wall or as high as comfortable wall climb hold
Single Leg Broad Jump x 5 Jumps/leg
*Balance on one leg, broad jump as far as possible forward, land on both feet. Balance on the other leg, repeat.
10 Unbroken Strict Pull Ups - use a band as needed - must be unbroken. If you fail in the middle of a set, stop , get a thicker band for the next set and move onto the wall climb hold.

Wednesday 051717

Strength Focus
Seated Box Jump
4 x 2
*Practice landing on the box LIGHTLY
And
6 Sets
Snatch Lift Off + Snatch Pull + Power Snatch + Overhead Squat
And
Squat Snatch
6×2 – Perfect reps only –
Doubles can be successfully done between 60 and 95%. If you need to work on your form...do it and don't exceed 70%.
Want to know what a snatch lift off and snatch pull is?
Click here for the movement instructions.

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 051617

Strength Focus
Split Jerk

5 x 3
AND
12 Seated Dumbbell Shoulder Press @ 21X1 - Press up fast, Pause 1 count, 2 count lower down, pause 1 count. Press up fast.
10 Barbell Rows @ 2111

Gymnastics Focus
EMOTM 10
Odd: Ring Support Hold (Top of the ring dip hold) 20-30 seconds
Even: 10 Perfect Ring Rows - Feet elevated if possible like last week
And
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
7 Minutes Max Distance
Rest 4 Minutes
7 Minutes Max Distance again

Monday 051517


Strength Focus
3 Rounds not for Time
8 Back Rack Revere Lunges/leg (same weight as last week or go up a little)
15-20 second Face Up (GHD Sit Up Position) hold on GHD
10 Reverse Hypers
Rest as needed between exercises and rounds.

Gymnastics Focus
4 Rounds
30 Second Hallow Hold
30 second Side Plank Hold per side
17 Supermans
5-10 V-Ups
Rest as needed between sets and before beginning
4 Rounds
10 Barbell or AbWheel Roll Outs
15 Hip Extensions

Saturday 051317

Strength Focus
High Catch Power Snatch
5×3
- Do a power snatch but recieve the bar in a very high squat - weight on the bar is dependant on form. Must be powerful, fast and agressive.
AND
Seated Barbell Press
5 x 5 - same as last week or 5# heavier
10 Barbell Rows after each set - same weight as last week

Gymnastics Focus
5 Rounds
10-20 second bottom of ring dip hold
20 Seond Bottom of an Overhead Squat Hold w/ Empty Barbell (or PVC) - Be active in this position, pressing up against the bar, maintain tight abs and midline
20-30 second hallow hold
15 Hip Extensions

Cardio and Endurance Focus
5 Rounds
20/15 Calorie Bike
400 M Run
20/15 Calorie Bike
Rest 3 Minutes

Friday 051217

Strength Focus
DO NOT SKIP THIS PART
2 Rounds
Band Walks 15 steps Left, 15 right
10 Hip Extensions - SLOW
Then
Back Squat 5×3 @70-80% of 1RM
No oly’s belt or sleeves. Clean up your form and techniqu.
and
3 Rounds
12 Bulgarian Split Squats per leg (Same weight as last week)
100' Front Rack Double Kettlebell Walk (53/35)

Gymnastics Focus
4 Rounds Rest as needed between movements and rounds.
60 second Nose to Wall or as high as comfortable wall climb hold
Single Leg Broad Jump x 5 Jumps/leg
*Balance on one leg, broad jump as far as possible forward, land on both feet. Balance on the other leg, repeat.
10 Unbroken Strict Pull Ups - use a band as needed - must be unbroken. If you fail in the middle of a set, stop , get a thicker band for the next set and move onto the wall climb hold. 

Wednesday 051017

Strength Focus
DO THIS BEFORE THE METCON IF POSSIBLE
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
6 Sets - Ascending
1 Clean Lift Off + 1 Clean Pull + 1 Power Clean + 1 Front Squat
And
Squat Clean 6×2
Perfect reps only. Doubles can be successfully done between 60 and 95%. Cleaning up movement should not exceed 70%. If movement feels good make your way towards 90%. All percentages are based of 1RM.

Want to know what a clean lift off and clean pull is?
Click here for the movement instructions.

Gymnastics Focus
4 Rounds
20-30 second hollow hold
1 minute Double Kettlebell Hold - 1 in each hand, standing in place (70s/53s)
10 Tempo Swings on the rings
25 second top of a GHD Hip Extension Hold (Superman Hold)

Cardio and Endurance Focus
3 Mile Bike
Rest 6 Minutes
3 Mile Bike

Tuesday 050917

Strength Focus
Split Jerk

6 x 2
AND
4 Sets
8 Seated Dumbbell Shoulder Press @ 21X1 - Press up fast, Pause 1 count, 2 count lower down, pause 1 count. Press up fast.
10 Barbell Rows @ 2111
Not sure what these numbers mean? Read up on TEMPO here!

Gymnastics Focus
EMOTM 10
Odd: Ring Support Hold (Top of the ring dip hold) 20-30 seconds
Even: 10 Perfect Ring Rows - Feet elevated if possible

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
Bike 20 Minutes - Steady pace
Men: goal is 250-300 watts the whole time
Women: 200-250 Watts

Monday 050817

Strength Focus
4 Rounds Not for Time
8 Back Rack Reverse Lunge Steps/leg
20 Russian Kettlebell Swings (eye level and as heavy as possible while being unbroken and heels down every rep.)
10 Box Jumps with mandatory step down (30"/26")
Rest as needed between rounds but not more then 2 minutes.

Gymnastics Focus
4 Rounds
12 Strict Toes to Bar or L-Sit Rasies
:30 seconds Flutter Kicks while holding Med Ball
15 Supermans
Rest as needed between sets and before beginning
4 Rounds
30 second side plank per side
17 Weighted AbMat Sit Ups - Hold a weight behind your head - recomended 5 lbs. 

Sunday 050717

Cassi takes the nooners through the WOD

Cassi takes the nooners through the WOD

EMOTM 21
1: 3 Hang Power Cleans - Ascending
2: 100' Prowler Push (Empty)
3: 10-15 Calorie Bike

After Party
3 Rounds Not For Time
12 Banded Good Mornings @ 2111 - From standing - 2 second lower - 1 second pause, 1 second raise, 1 second pause.
10 Banded Tricep Push Downs @ 21X1 - From standing with hands on band - Push down as quickly as possible, hold 1 second at the bottom, 2 second slow raise hands, pause 1 second at the top.
15 GHD Sit Ups

Saturday 050617

 Strength Focus
High Catch Power Clean
5×3
Then
Seated Barbell Press
5 x 5 - same as last week or 5# heavier
12 Barbell Rows after each set - same weight as last week

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
10 Minute Run
Rest 5 Minute
10 Minute Run 

Friday 050517

Strength Focus
Before Class Squats:
DO NOT SKIP THIS PART
2 Rounds
Band Walks 15 steps Left, 15 right
10 Hip Extensions - SLOW
10 Hip Raises (http://workoutlabs.com/wp-content/uploads/watermarked/Hip_Raise.png)
Then
2 Rounds
10 Squat Jumps (JUMP HIGH)
60 second Plank
Then
Back Squats
Then After Class
3 Rounds
12 Bulgarian Split Squats per leg (Same weight as last week)
Front Rack Double Kettlebell Walk - 100' (53/35)

Gymnastics Focus
EMOTM 10
1) 5-10 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)

Wednesday 050317

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
6 Sets
Snatch Lift Off + Snatch Pull + Power Snatch + Overhead Squat
And
Squat Snatch
6×2 – Perfect reps only –
Doubles can be successfully done between 60 and 95%. Cleaning up movement should not exceed 70%. If the movement feels good make your way towards 90%.

Want to know what a snatch lift off and snatch pull is?
Click here for the movement instructions.

Gymnastics Focus
4 Rounds
15 second Hanging L-Sit
200 M Double Kettlebell Farmers Carry (70/53)
10 Tempo Swings on the rings
20 second top of a GHD Hip Extension Hold (Superman Hold)

Tuesday 050217

Strength Focus
Split Jerk
5x3
Perfect reps only. Hold 2 seconds in the receiving position. Triples can be successfully done between 60 and 90%. Cleaning up movement should not exceed 70%. If movement feels good make your way towards 90%. All percentages are based of 1RM.
AND
4 Rounds
12 Dumbbell Bench Presses (Same weight as last week)
Rest :45 sec
12 Dumbbell Rows per arm @ 2121 (2 second long pull up, hold at the top for 1 count, 2 second lower, pause at the bottom for 1 count) - Same weight as last week

Gymnastics Focus
EMOTM 10
Odd: 60 second Nose to Wall Wall Climb Hold
Even: 15-20 second Bottom of the ring dip hold
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
4 Rounds
Bike 1.5 M
Rest 3 Minutes

Monday 050117

Strength Focus
Deadlift
5×3
The first four sets are warm-up sets between 60 and 80%. The final set is only working set at 85%. All percentages are based off of your 1RM.

Gymnastics Focus
4 Rounds
25 Second Hallow Hold
30 second Side Plank Hold per side
15 Supermans
5-10 V-Ups
Rest as needed between sets and before beginning
4 Rounds
10 Barbell or AbWheel Roll Outs
12 Hip Extensions

Saturday 042917

Strength Focus
High Catch Power Snatch
5×3
- Do a power snatch but recieve the bar in a very high squat - weight on the bar is dependant on form. Must be powerful, fast and agressive.
AND
Seated Barbell Press
5 x 5 - same as last week or 5# heavier
10 Barbell Rows after each set - same weight as last week

Gymnastics Focus
5 Rounds
10-20 second bottom of ring dip hold
20 Seond Bottom of an Overhead Squat Hold w/ PVC - Be active in this position, pressing up against the bar, maintain tight abs and midline
20-30 second hallow hold
15 Hip Extensions


Cardio and Endurance Focus
5 Rounds
3 Minute Bike
Rest :90 seconds
- Go at a pace that is tough, your working hard but able to repeat the same amount of calories.