Monday, November 30, 2015

WARM UP
3 minutes of skipping - Freestyle!
Fighting Monkey Arm Circles for 3 minutes.
brachiation x 2 progressions 
resting squat with a couple progressions
Amir's trunk circles with 1 and a 1/2 rotations
1/2 length of ostrich walk 
low gate mobility across the floor

Time will be tight today as we move into a new cycle. Come prepared so you have more time to train. 

THE FLUX WAY
A. Take 15 minutes to find a 5 rep max front squat.
Coaches, obviously use your discretion for who should be doing this.


B. AMRAP in 18 minutes:
1-2 Pull ups/ false grip ring chin ups/ chin ups/banded chin ups/ring rows
1-2 Russian Dips/ring dips/bar dips/push ups

Advanced will do AMRAP strict muscle ups. Some of you will be at 1/4 and some with a spot. If you have a spot, you must do a minimum of 2 reps.

NOTE: some of you will have a different rep sequence. Make sure you write down your prescription for next time.

NOTE: no tempo, but as always show control.

NOTE: Game it! Avoid FAILS.

C. Behind the Neck Military Press @ 30x1 x 6-8 reps
     Speed vault to speed vault x 6 reps alternate sides 
     Rest 30 sec.
     3 sets

For the vaults, your goal is to take as few steps as possible between vaults. If you are not ready for the speed vault, do the step vault.

D. 3 Rounds for Time:
10 stationary front racked barbell lunges 85/125 lbs
25 KB Swings 35/55 lbs

Performance  
A. Find a 5RM front squat in 15 minutes.

B. AMRAP in 18 minutes:
1-2 Pull ups/ false grip ring chin ups/ chin ups/banded chin ups/ring rows
1-2 Russian Dips/ring dips/bar dips/push ups

Advanced will do AMRAP strict muscle ups. Some of you will be at 1/4 and some with a spot. If you have a spot, you must do a minimum of 2 reps.

NOTE: some of you will have a different rep sequence. Make sure you write down your prescription for next time.

NOTE: no tempo, but as always show control.

NOTE: Game it! Avoid FAILS.

C. 3 Rounds for Time:
10 stationary front racked barbell lunges 85/125 lbs
25 KB Swings 35/55 lbs


COMPETITION 
A. Back Squats - 5 @ 50%, 3 @70%, 1 @ 90%
Then 5, 4, 3, 2, 1. Go up in weight with each set. Avoid Fails.

B.
AMRAP kipping muscle ups x 15 sec
Rest 15 sec.
AMRAP kipping toes to bar x 15 sec
Rest 15 sec.
AMRAP alternating pistols x 15 sec
Rest 15 sec.
AMRAP kipping muscle ups x 30 sec
Rest 30 sec
AMRAP kipping Toes to Bar x 30 sec
Rest 30 sec
AMRAP alternating pistols x 30 sec
Rest 30 sec
AMRAP kipping muscle ups x 45 sec.
Rest 45 sec
AMRAP kipping toes to bar x 45 sec
Rest 45 sec.
AMRAP alternating pistols x 45 sec