Saturday, December 9 2017

Strength Focus
Clean (whenever "clean" is written, it means squat. Only do power cleans if it says "power clean")
3 @ 70%
3 @ 75%
2 @ 80%
2 @ 85 %
3 x 1 @ 90%

Speed Bench Press
3 Reps Every 45 seconds for 10 sets @55% of max bench
Alternate sets between close grip and normal grip.

Band Rows
3 x 30
Take a light strength band, put it at the base of the GHD.
Move quickly, faster then the guy in the video. These are quick fast reps.

Dumbbell Tricep Extensions
4 x 12

Gymnastics Focus
Ring Dips
EMOTM 10
Pick a number that you know you are sure you can do for the first 5 minutes.

Band Rows
3 x 30
Take a light strength band, put it at the base of the GHD.
Move quickly, faster then the guy in the video. These are quick fast reps.

Cardio and Endurance Focus
4 x 600 M Run
Rest 2 Minutes in between each effort.

Friday, December 8 2017

Strength Focus
Box Squat
8x2 @60% of 3 RM
Rest 30-45 seconds between sets

Speed Deadlift
6 x 1 @ 75% of 1 RM Deadlift
Rest 1 Minute between sets.

Romanian Deadlift
4x8
Compare to last week, try to use the same or 5-10# heavier

Gymnastics Focus
Tabata
12 total sets
20 seconds on,
10 seconds off
Alternate "On's" with
Flutter Kicks
Hollow Hold
20 seconds flutter Kicks
10 seconds rest
(1st set)
20 seconds hollow hold
10 seconds off
(2nd set)

Wednesday, December 6 2017

Strength Focus
Snatch
3x2
2 Position Snatch @70%
Position 1: Bar just above knees
Position 2: Bar just below knees
then
EMOTM 7
2 Squat Snatches @75%

Gymnastics Focus
30 Pistols (Alternating, 15/side)
9 Muscle Ups
20 Pistols
7 Muscle Ups
10 Pistols
5 Muscle Ups

Modify Pistols by sitting down to a box or target.
Modify Muscle Ups to Kneeling Muscle Up Transitions - Work Technique!

Cardio and Endurance Focus
6 Rounds
90 second Row @ 80% effort
30 seconds off
60 seond Row @ 50% effort

Tuesday, December 5 2017

Strength Focus
Push Jerk
1 Rep Max

Double Dumbbell Bent Over Row 
4 x 8

Gymnastics Focus
Strict Handstand Push Ups
Pick a rep scheme and accomplish it as fast as possible
Rest 2 Minutes between each set.
A) 21-15-9
B) 15-12-9
C) 12-9-6
D) 9-6-3
Rest 2 minutes between sets

If unable to perform Strict Handstand Push Ups
Complete:
4 Rounds
10 Kneeling Dumbbell Presses
Rest 1 Minute between sets
then
3 Rounds
12 Laying Dumbbell Extensions

Monday, December 4 2017

Strength Focus
Good Morning 
5x5 - Ascending - not to a max - this is the first time doing these with weight, get a feel for them!

Dumbbell Laterall Box Step Ups
3 x 10 per leg
-Stand sideways against a box. Step up onto box with leg that's closest to box, stand all the way up on that single leg. Step down. Repeat.

Gymnastics Focus
EMOTM 12
1) 50 Double Unders
2) 20 Hip Extensions
3) 15 Calorie Bike
4) 20 GHD Sit Ups

Friday, December 1 2017

Strength Focus
Box Squat
Every 45 seconds for 8 sets
2 Reps @ 50% of Box Squat from last Monday.

Speed Deadlift
EMOTM 6
1 Rep @ 70% of 1 RM
- Set up strong, grip tight, press against the ground hard and lift fast.

Dumbbell Box Step Ups
3 x 10 per leg

Gymnastics Focus
3 x Max Wide Grip Strict Pull Ups
Rest as needed between sets
3 x 10 Ring Row - Unbroken

Wednesday, November 29 2017

Strength Focus
Clean
Every 2:30 for 3 sets
2 Reps of: Squat Clean w/ Pause at below knee @ 70%
Then
2 Cleans @ 70%
2 Cleans @ 80%
1 Clean @ 85% x 2
2 Cleans @ 75%
2 Cleans @ 85%
1 Clean a@ 85% x 2
Rest 1-2 minutes between each set.

Gymnastics Focus
4 Rounds
9 Toes to Bar
Bike 15 Calories
9 Toes to Bar
Rest 1 Mintue

Cardio and Endurance Focus
15 Minute Row
:30 seconds hard
1:00 easy

Tuesday, November 28 2017

Strength Focus
Floor Press
3 Rep Max
- This is a bench press without a bench. Lay on the floor, roll the bar forward into pressing position, triceps will be on the floor, press up to lock out, lower back down to where triceps are on the floor. The bar will not touch your chest.

Barbell Row
3 x 20

Gymnastics Focus
Strict Handstand Push Ups
4"/2"- Max Reps
Rest 2:00
No Deficit - Max Reps
Rest 2:00
2 Rounds
50% of max reps
Rest 2 minutes between sets

Monday, November 27 2017

Strength Focus
Rack Pull
3 Rep Max
The Rack Pull is a deadlift that is elevated. Set weights up under the bar such that the bar is just above knees when standing at it before set up.
Complete the deadlift, lower back to down. Full dead stop. Repeat for 3 RM.

Romanian Deadlift
4 x 8

Gymnastics Focus
Legless Rope Climb
10 Reps
Rest as needed between reps

If unable to do a legless rope climb complete:
3 x 8 Ring Row
&
3 x 20 Hammer Curl (20 per arm, both arms going at once)
https://youtu.be/PG8EDWokYxU

Wednesday, November 22 2017

Strength Focus
Every 2 Minutes for 8 Minutes (4 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

Power Clean + Hang Squat Clean + Jerk
Build to a heavy set
(Do with class)

Gymnastics Focus
Handstand Walk
8 Rounds
5, 10, 15, 20 or 25' Unbroken
Rest 30-60 seconds between sets
then 3 Rounds
6 Hip Extensions @ 2222
(2 second lower, 2 second hold @ bottom, 2 second raise, 2 second hold @ top)
 

Saturday, November 18 2017

Strength Focus
Every 2 Minutes for 4 sets (8 Minutes)
Pausing Clean Deadlift + Hang Power Clean
1 continious Deadlift with 2 count pauses at:
- Below Knee
- Above Knee
- Mid Thigh then hang Power clean from that spot!
@60-70%

Power Clean
4 x 2
Drop from the Top

Clean Pull
5 x 1 @100%

Gymnastics Focus
AMRAP 5
Pistols
Alternate legs.
Stop if you hit 60 reps total.
then
5 sets
Bottom of ring dip hold x :10 sec
15 Hip Extensions
Low push up, chest just off ground, :10 sec
Rest 90 seconds.

Cardio and Endurance Focus
5 Sets
Row 35/25 Calories
Rest 2 minutes.

Wednesday, November 15 2017

Strength Focus
Every 2 Minutes for 3 sets (6 Minutes)
1 Pausing Snatch DL -
From the floor, begin the first pull and pause below knee for 1 count, continue and pause just above knee for 1 count, continue and pause at mid thigh for 1 count, continue and pause at high hang for 1 count.
Lower back to the floor.
Reset. Then full snatch.
@50-60%

Snatch
7 x 2 @ 80-90%

Deadlift
5 x 3

Gymnastics Focus
4 Sets
2 Strict Pull Ups
2 Chest to Bar Pull ups
2 Bar Muscle Ups
Unbroken, hands stay on the bar for all 6 reps.
Rest as needed between sets.

Modify to 1 rep of each
or if unable to complete unbroken, do 10x1-3 strict Pull Ups then 5 x 5 Ring Rows as hard as possible.

Cardio and Endurance Focus
4 Rounds
1:30 Assault Runner
1:30 Assault Bike
Rest 1:30