Wednesday, October 18 2017

Strength Focus
Every 2 minutes for 8 minutes (4 sets):
Muscle Snatch x 1 rep
- Ascending

Every 3 minutes, for 18 minutes (6 sets):
Pause Snatch Deadlift + Hang Snatch + Snatch
(pause for 2 seconds above the knee on halting, then stand it up, then back down to the same position and hold for 1 full second before performing the hang snatch, drop the barbell, then immediately reset and snatch from the floor)

Sled Push
3 Rounds
1 lap - down and back
As heavy as possible
Rest 3 Minutes

Gymnastics Focus
Alternate Tabata
Hollow Hold
Flutter Kicks
20 seconds Hollow
10 seconds off
20 seconds Flutter Kicks
10 seconds off
For 8 rounds.

Tuesday, October 17 2017

Strength Focus
Press
For TIme
25 Presses
Same weight as last week (75-80% of 1 RM)

Bench Press
3 x 3
(With Class - up to 5 rep max)

Gymnastics Focus
6 Rounds Not for Time
14 Alternating Pistols
6 Strict Toes to Bar

Cardio and Endurance Focus
8 Rounds
2 Minutes on
1 Minute Off
Pick your method; run, row or bike.
Effort today - be able to repeat your distances.
 

Monday, October 16 2017

Strength Focus
Before Back Squats:
Broad Jump
3 x 3
Rest 2 Minutes between sets.
Do one broad jump upon landing, cycle right into the next rep.

Back Squat
5 x 5 @ 80%
(Do with Class)

Double KB Front Rack Reverse Lunge
4 x 8/leg
Rest 30-45 seconds after completing 8 reps on one leg.
After completing the other side, rest 90 seconds.

Gymnastics Focus
2x3 - 3 Pause Wall Climb
Do 1 wall climb - On the way down, climb 1/4 of the way down, pause for 1 count, climb 1/2 way down pause, 3/4 down, pause. All the way down.
- Maintain the hollow position throughout

8 Rounds
100 M Run
25' Handstand Walk

Saturday, October 14 2017

Strength Focus
Every 2 minutes, for 12 minutes (6 sets):
Hang Clean + 2 Cleans + Jerk
70%-85% - every 2 sets try to ascend
*If there is no "Power Clean" designation, they are automatically squat cleans...squat 'em today!

Every 2 minutes, for 6 minutes (3 sets)
Clean Pull + Clean & Jerk

Gymnastics Focus
5 x 8-12
Horizontal Ring Row
50 Flutter Kicks after each around.

Cardio and Endurance Focus
EMOTM 10
15 Calorie Bike
 

Friday, October 13 2017

Strength Focus
Front Squat
5 x 3 @ 85-87.5%

Deadlift
5 x 5
Ascending

Gymnastics Focus
Muscle Ups
EMOTM 10
3-5 Muscle Ups
Compare to the last 2 weeks. If all were unbroken and consistent, go up.
If you tried to go up last week but at some point weren't able to complete all the reps, do the same reps this week and try to complete it.

*If you cannot do a muscle up but CAN do Chest to Bar Pull Ups & Ring Dips do Kneeling Modified Muscle Ups
*If you're unable to do a chest to bar pull up/ring dip do
5 Rounds
3-5 Band Assisted Chest to Bar Pull Ups
6 Close Grip Push Ups (hands on bench or box if needed).
Then
3 x 8 Dumbbell Hammer Bicep Curls

Wednesday, October 11 2017

Strength Focus
Every 2 minutes for 8 minutes (4 sets):
Muscle Snatch x 1 rep
- Ascending

Every 3 minutes, for 18 minutes (6 sets):
Pause Snatch Deadlift + Hang Snatch + Snatch
(pause for 2 seconds above the knee on halting, then stand it up, then back down to the same position and hold for 1 full second before performing the hang snatch, drop the barbell, then immediately reset and snatch from the floor)

Sumo Deadlift
3 x 10

Gymnastics Focus
5 x 8-12
Horizontal Ring Row
50 Flutter Kicks after each around.

Tuesday, October 10 2017

Strength Focus
Press
4 x 6 @ 75-77.5%

Dumbbell Bench Press
5 x 10

Gymnastics Focus
3 Rounds
50' Handstand walk all the way to the wall then max strict handstand push ups
Rest 3 Minutes
*All without coming down from the HS.
*scale the HS Walk to 25' or 1 Box HS Around The World then max box pike HS push Ups

Cardio and Endurance Focus
4 Rounds
50/35 Calorie Row
Rest 3 Minutes
 

Saturday, October 7 2017

Strength Focus
Every 2 Minutes for 6 Minutes (3 sets)
Pausing Clean 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 Clean + 1 Hang Squat Clean + 1 Low Hang Squat Clean (just below knee) + 1 Split Jerk

Every 2 Minutes for 12 Minutes (6 sets)
3 Pause Low Hang Squat Clean and split jerk the last rep.
Try to go heavier then last week.

Gymnastics Focus
5 x 8-12
Horizontal Ring Row
50 Flutter Kicks after each around.

Cardio and Endurance Focus
2 x 1 Mile
Rest 6 Minutes after first mile.

Friday, October 6 2017

Strength Focus
Front Squat
3 x 3 @ 85-90%

Sumo Deadlift
3 x 15
- This is the second 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.

Reverse Hyper
3 x 20

Gymnastics Focus
Muscle Ups
EMOTM 10
3-4 Muscle Ups
*If you cannot do a muscle up but CAN do Chest to Bar Pull Ups & Ring Dips do Kneeling Modified Muscle Ups
*If you're unable to do a chest to bar pull up/ring dip do
5 Rounds
3-5 Band Assisted Chest to Bar Pull Ups
6 Close Grip Push Ups (hands on bench or box if needed).
Then
3 x 8 Dumbbell Hammer Bicep Curls

Wednesday, October 4 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 Minutes for 12 Minutes (6 sets)
2 Low Hang Squat Snatches (below knee) @ 80-85%
*Try to go heavier than last week

Overhead Squat
3 x 8 - Ascending

Gymnastics Focus
3 Rounds
1 Minute L-Sit (On parallettes preferably)
100 Double Unders
*Modify L-Sit to hanging on pull up bar or N-Sit
*Planning on scaling the Double Unders?
Each round do 2 Minutes, as many sets of 2, 3, 5, 10 or 15 unbroken DU as possible. Or do 2 minutes of attempts. No single unders.

Monday, October 2 2017

Strength Focus
Before Back Squats:
Broad Jump
3 x 3
Rest 2 Minutes between sets.
Do one broad jump upon landing, cycle right into the next rep.

Back Squat
5 x 5 @ 80%
(Do with Class)

7 sets
40 yard Sled Push
1 lap on turf (down and back)
Heavy, but not a slow walk

Gymnastics Focus
8 Rounds
25' Handstand Walk
15 Calorie Bike

Tabata Hollow Holds

Saturday, September 30 2017

Strength Focus
Every 2 Minutes for 6 Minutes (3 sets)
Pausing Clean 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 Clean + 1 Hang Squat Clean + 1 Low Hang Squat Clean (just below knee) + 1 Split Jerk

Every 2 Minutes for 12 Minutes (6 sets)
3 Pause Low Hang Squat Clean and split jerk the last rep.
Sets @ 75-85% of best clean.

Gymnastics Focus
EMOTM 10
Alternating Pistols
Pick a rep scheme
4 (2/side)
8 (4/side)
14 (7/side)

Cardio and Endurance Focus
4 x 800 M Run
Rest 2 Minutes

Friday, September 29 2017

Strength Focus
Back Squat
5 x 3 @ 80-85%

Reverse Hyper
3 x 15
25-50% of your back squat

Gymnastics Focus
EMOTM 10
3-4 Muscle Ups
*If last week was easy to get all 3, add a rep.
*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

Wednesday, September 27 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 Minutes (6 sets)
2 Low Hang Squat Snatches (below knee) @ 80-85%
*Try to go heavier than last week

Sumo Deadlift
3 x 15
- This is the second 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.

Reverse Hyper
3 x 20

Gymnastics Focus
4 Rounds not for time
:30 Second L-Sit
100' HS Walk


Cardio and Endurance Focus
30 Minute Bike
1 Minute Hard
2 Minutes Easy

 

Saturday, September 23 2017

Strength Focus
Every 2 Minutes for 6 Minutes (3 sets)
Pausing Clean 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 Clean + 1 Hang Squat Clean + 1 Low Hang Squat Clean (just below knee) + 1 Split Jerk

Every 2 Minutes for 12 Minutes (6 sets)
3 Pause Hang Squat Clean and split jerk the last rep.
Sets @ 75-85% of best clean.

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 secs