Flux will be running a holiday schedule for Easter weekend: please double-check the MindBody schedule before heading out to class.
Reduced holiday hours on Friday, April 3
Kids classes are cancelled on Sunday, April 5
No early morning classes on Monday, April 6
1pm Independent Training sessions suspended April 6 to April 10
Thank you for your understanding!
Tuesday, March 31, 2015
Monday, March 30, 2015
Saturday, April 3, 2015
WARM UP
5 minutes of joint prep
No shoes please.
A1. Wrap or wrap to wrap step
A2. weighted shoulder dislocates from standing position. I want 10 sec in end range of motion in both positions. x 10
A3. run like a dog x 1/direction
x 3 sets
A. Snatch Balance
4 sets of 3 at 60-70% of your max snatch.
Beginners do 4 sets of 3 but all three positions. Do not worry about percentages.
B1. strict toes to bar
strict toes to bar @ 31x1 x 5-7 reps x 5 sets
Intermediate: 3-5 kipping toes to bar with a 3 sec eccentric
Beginner: 5 knees to chest with a 3 sec eccentric
B2. Wall supported Handstands
1 arm chest to wall handstand x 15 sec per/arm (do not come down to switch arms). Must be no more than 1/2 foot from the wall.
2 arm wall assisted kick up to handstand x 30 sec.
feet elevated handstand x 30 sec.
Rest 60 sec between movements.
C. For Time:
5 burpees
5 kipping chest to bar pull ups
10 burpees
10 kipping chest to bar pull ups
15 burpees
15 kipping chest to bar pull ups
If you can do more than 10 butterfly kipping pull ups chest to bar unbroken, do the following:
10 burpees
10 butterfly chest to bar
15 burpees
15 butterfly chest to bar
20 burpees
20 butterfly chest to bar
5 minutes of joint prep
No shoes please.
A1. Wrap or wrap to wrap step
A2. weighted shoulder dislocates from standing position. I want 10 sec in end range of motion in both positions. x 10
A3. run like a dog x 1/direction
x 3 sets
A. Snatch Balance
4 sets of 3 at 60-70% of your max snatch.
Beginners do 4 sets of 3 but all three positions. Do not worry about percentages.
B1. strict toes to bar
strict toes to bar @ 31x1 x 5-7 reps x 5 sets
Intermediate: 3-5 kipping toes to bar with a 3 sec eccentric
Beginner: 5 knees to chest with a 3 sec eccentric
B2. Wall supported Handstands
1 arm chest to wall handstand x 15 sec per/arm (do not come down to switch arms). Must be no more than 1/2 foot from the wall.
2 arm wall assisted kick up to handstand x 30 sec.
feet elevated handstand x 30 sec.
Rest 60 sec between movements.
C. For Time:
5 burpees
5 kipping chest to bar pull ups
10 burpees
10 kipping chest to bar pull ups
15 burpees
15 kipping chest to bar pull ups
If you can do more than 10 butterfly kipping pull ups chest to bar unbroken, do the following:
10 burpees
10 butterfly chest to bar
15 burpees
15 butterfly chest to bar
20 burpees
20 butterfly chest to bar
Friday, April 2, 2015
WARM UP
5 minutes of joint prep
No shoes please.
A1. Wrap or wrap to wrap step
A2. weighted shoulder dislocates from standing position. I want 10 sec in end range of motion in both positions. x 10
A3. run like a dog x 1/direction
x 3 sets
A. Front Squats @ 35x2
5 reps @ 50%
3 reps @ 70%
1 rep @ 90%
5 sets of 3 70%
B. Strict Muscle up Pushing Practice
Ring Muscle ups practice
either: eccentrics, iso holds, russian dips, ring dips, bar dips (in this order)
C. 4 Rounds for Time:
Double Unders x 50
Push Press 12 75/115 lbs
5 minutes of joint prep
No shoes please.
A1. Wrap or wrap to wrap step
A2. weighted shoulder dislocates from standing position. I want 10 sec in end range of motion in both positions. x 10
A3. run like a dog x 1/direction
x 3 sets
A. Front Squats @ 35x2
5 reps @ 50%
3 reps @ 70%
1 rep @ 90%
5 sets of 3 70%
B. Strict Muscle up Pushing Practice
Ring Muscle ups practice
either: eccentrics, iso holds, russian dips, ring dips, bar dips (in this order)
C. 4 Rounds for Time:
Double Unders x 50
Push Press 12 75/115 lbs
Thursday, April 1, 2015
WARM UP
5 minutes of joint prep
No shoes please.
A1. Wrap or wrap to wrap step
A2. weighted shoulder dislocates from standing position. I want 10 sec in end range of motion in both positions. x 10
A3. run like a dog x 1/direction
x 3 sets
A1. AMRAP in 20 minutes:
Strict Pulling
Advanced: PA1AC @ 31x3 x 4-8 reps
Intermediate: 2-5 reps strict pull ups @ 31x3
Intermediate 2: 2-5 strict chin ups @ 31x3
Beginner 1: 1 chin up No tempo
Beginner 2: 5 ring rows @ 51x5
A2. strict hspu to floor
Advanced: @ 5333 x 3-5 reps (you are advanced if you can do 5 strict hspu (CF style) to the floor).
Intermediate: @ 4122 x 5-7 reps (add plates)
Beginner: On a box @ 30x1 x 5-7 reps
I need to see those elbows going backwards. If it doesn't happen, the coach will take you back a progression. Let's build a proper foundation.
B. 5 Rounds For Time:
Row x 350 meters
OHS x 12 65/95 lbs
5 minutes of joint prep
No shoes please.
A1. Wrap or wrap to wrap step
A2. weighted shoulder dislocates from standing position. I want 10 sec in end range of motion in both positions. x 10
A3. run like a dog x 1/direction
x 3 sets
A1. AMRAP in 20 minutes:
Strict Pulling
Advanced: PA1AC @ 31x3 x 4-8 reps
Intermediate: 2-5 reps strict pull ups @ 31x3
Intermediate 2: 2-5 strict chin ups @ 31x3
Beginner 1: 1 chin up No tempo
Beginner 2: 5 ring rows @ 51x5
A2. strict hspu to floor
Advanced: @ 5333 x 3-5 reps (you are advanced if you can do 5 strict hspu (CF style) to the floor).
Intermediate: @ 4122 x 5-7 reps (add plates)
Beginner: On a box @ 30x1 x 5-7 reps
I need to see those elbows going backwards. If it doesn't happen, the coach will take you back a progression. Let's build a proper foundation.
B. 5 Rounds For Time:
Row x 350 meters
OHS x 12 65/95 lbs
Wednesday, March 31, 2015
WARM UP
5 minutes of joint prep
No shoes please.
A1. Wrap or wrap to wrap step
A2. weighted shoulder dislocates from standing position. I want 10 sec in end range of motion in both positions. x 10
A3. run like a dog x 1/direction
x 3 sets
A. Hang Snatch
3 sets of 3 all at same weight. On the heavier side but it is too heavy if you miss more than a total of 2 reps. Follow this with 3 singles at a heavier weight. You have 30 minutes to complete this.
B1. strict toes to bar @ 31x1 x 5-7 reps x 5 sets
Intermediate: 3-5 kipping toes to bar with a 3 sec eccentric
Beginner: 5 knees to chest with a 3 sec eccentric
B2. wall walks x 3 reps x 5 sets (in order for your rep to be the prescribed version you must take small steps at the bottom and you must "kiss" the wall at the top. Feet together.
Rest 60 sec between movements.
C. 4 Minute AMRAP:
KB Swings x 15 35/55 lbs
Jumping Air Squats x 20
5 minutes of joint prep
No shoes please.
A1. Wrap or wrap to wrap step
A2. weighted shoulder dislocates from standing position. I want 10 sec in end range of motion in both positions. x 10
A3. run like a dog x 1/direction
x 3 sets
A. Hang Snatch
3 sets of 3 all at same weight. On the heavier side but it is too heavy if you miss more than a total of 2 reps. Follow this with 3 singles at a heavier weight. You have 30 minutes to complete this.
B1. strict toes to bar @ 31x1 x 5-7 reps x 5 sets
Intermediate: 3-5 kipping toes to bar with a 3 sec eccentric
Beginner: 5 knees to chest with a 3 sec eccentric
B2. wall walks x 3 reps x 5 sets (in order for your rep to be the prescribed version you must take small steps at the bottom and you must "kiss" the wall at the top. Feet together.
Rest 60 sec between movements.
C. 4 Minute AMRAP:
KB Swings x 15 35/55 lbs
Jumping Air Squats x 20
Tuesday, March 30, 2015
WARM UP
5 minutes of joint prep
No shoes please.
A1. Wrap or wrap to wrap step
A2. weighted shoulder dislocates from standing position. I want 10 sec in end range of motion in both positions. x 10
A3. run like a dog x 1/direction
x 3 sets
A1. Back Squat @ 40x1
5 at 50% of your max
3 at 70% of your max
1 at 90 % of your max
5 sets of 3 at 40x1. Your warm up sets should not take more than 10 minutes.
A2. strict hspu to floor
Advanced: @ 5333 x 3-5 reps (you are advanced if you can do 5 strict hspu (CF style) to the floor). x 5 sets
Intermediate: @ 4122 x 5-7 reps (add plates) x 5 sets
Beginner: On a box @ 30x1 x 5-7 reps x 5 sets
Begin Part A when you begin your working sets for the squats.
B. 3 Rounds for Time:
20 thrusters 65/95 lbs
20 burpees
5 minutes of joint prep
No shoes please.
A1. Wrap or wrap to wrap step
A2. weighted shoulder dislocates from standing position. I want 10 sec in end range of motion in both positions. x 10
A3. run like a dog x 1/direction
x 3 sets
A1. Back Squat @ 40x1
5 at 50% of your max
3 at 70% of your max
1 at 90 % of your max
5 sets of 3 at 40x1. Your warm up sets should not take more than 10 minutes.
A2. strict hspu to floor
Advanced: @ 5333 x 3-5 reps (you are advanced if you can do 5 strict hspu (CF style) to the floor). x 5 sets
Intermediate: @ 4122 x 5-7 reps (add plates) x 5 sets
Beginner: On a box @ 30x1 x 5-7 reps x 5 sets
Begin Part A when you begin your working sets for the squats.
B. 3 Rounds for Time:
20 thrusters 65/95 lbs
20 burpees
Sunday, March 29, 2015
Monday, March 30, 2015
A. If you trained yesterday, skip part A.
Strict Pulling
Advanced: PA1AC @ 31x3 x 4-8 reps x 5 sets; rest 3 minutes
Intermediate: 2-5 reps strict pull ups @ 31x3 x 5 sets; rest 3 minutes.
Intermediate 2: 2-5 strict chin ups @ 31x3 x 5 sets; rest 3 minutes.
Beginner 1: accumulate 1 chin up 90 sec. No tempo x 15 reps.
Beginner 2: 5 ring rows @ 51x5 x 5 sets; rest 3 minutes.
B. Burpees x 15
Double Unders x 50
Kipping chest to bar Pull ups x 15 reps
Rest 3 min Active Recovery
4 sets
Strict Pulling
Advanced: PA1AC @ 31x3 x 4-8 reps x 5 sets; rest 3 minutes
Intermediate: 2-5 reps strict pull ups @ 31x3 x 5 sets; rest 3 minutes.
Intermediate 2: 2-5 strict chin ups @ 31x3 x 5 sets; rest 3 minutes.
Beginner 1: accumulate 1 chin up 90 sec. No tempo x 15 reps.
Beginner 2: 5 ring rows @ 51x5 x 5 sets; rest 3 minutes.
B. Burpees x 15
Double Unders x 50
Kipping chest to bar Pull ups x 15 reps
Rest 3 min Active Recovery
4 sets
Friday, March 27, 2015
Sunday, March 29, 2015
A. Strict Pulling
Advanced: PA1AC @ 31x3 x 4-8 reps x 5 sets; rest 3 minutes
Intermediate: 2-5 reps strict pull ups @ 31x3 x 5 sets; rest 3 minutes.
Intermediate 2: 2-5 strict chin ups @ 31x3 x 5 sets; rest 3 minutes.
Beginner 1: accumulate 1 chin up 90 sec. No tempo x 15 reps.
Beginner 2: 5 ring rows @ 51x5 x 5 sets; rest 3 minutes.
B. 4 Rounds for Time
9 thrusters x 75/115 lbs
shuttle sprint x 25 meters x 4 lengths = 100 meters
Advanced: PA1AC @ 31x3 x 4-8 reps x 5 sets; rest 3 minutes
Intermediate: 2-5 reps strict pull ups @ 31x3 x 5 sets; rest 3 minutes.
Intermediate 2: 2-5 strict chin ups @ 31x3 x 5 sets; rest 3 minutes.
Beginner 1: accumulate 1 chin up 90 sec. No tempo x 15 reps.
Beginner 2: 5 ring rows @ 51x5 x 5 sets; rest 3 minutes.
B. 4 Rounds for Time
9 thrusters x 75/115 lbs
shuttle sprint x 25 meters x 4 lengths = 100 meters
Saturday, March 28, 2015
A. Pistols
Advanced: 100 reps for time
Intermediate: 10 alternating reps to a height x 5 sets; rest 60 sec.
B. Muscle Up pushing Practice:
Advanced: strict x 1 rep plus 1-3 ring dips x 2-5 reps x 5 sets; rest 3 minutes
Intermediate: iso holds x 1.1 Each cluster set is 10 sec hold. Rest for 15 sec. x 4 sets; rest 2 minutes
Need help in certain areas?
Russian Dips x 5 reps x 5 sets; rest 3 minutes. If you cannot do 5 reps, use a band and get all 5 reps.
Ring Dips x 1-3 reps @ 51x1 x 5 sets; rest 3 minutes. Do not attempt unless you have 5 bar dips.
Bar Dips x 2-5 reps @ 51x1 x 5 sets. If you cannot do 2 reps on your own, use a band and do 5 reps; rest 3 minutes
If you do not have a push up, please do 10 reps x 5 sets; rest 3 minutes.
C. Every minute on the minute, do 30 double unders and 5 power snatches @ 75/115 lbs for 10 minutes.
Advanced: 100 reps for time
Intermediate: 10 alternating reps to a height x 5 sets; rest 60 sec.
B. Muscle Up pushing Practice:
Advanced: strict x 1 rep plus 1-3 ring dips x 2-5 reps x 5 sets; rest 3 minutes
Intermediate: iso holds x 1.1 Each cluster set is 10 sec hold. Rest for 15 sec. x 4 sets; rest 2 minutes
Need help in certain areas?
Russian Dips x 5 reps x 5 sets; rest 3 minutes. If you cannot do 5 reps, use a band and get all 5 reps.
Ring Dips x 1-3 reps @ 51x1 x 5 sets; rest 3 minutes. Do not attempt unless you have 5 bar dips.
Bar Dips x 2-5 reps @ 51x1 x 5 sets. If you cannot do 2 reps on your own, use a band and do 5 reps; rest 3 minutes
If you do not have a push up, please do 10 reps x 5 sets; rest 3 minutes.
C. Every minute on the minute, do 30 double unders and 5 power snatches @ 75/115 lbs for 10 minutes.
Monday, March 23, 2015
Capoeira at Flux
Spotlight on Coach Jen and capoeira.
Did you know that Flux School of Human Movement is a satellite school of Capoeira Los Angeles?
Classes are Mondays at 6:30pm and Saturdays at noon.
Did you know that Flux School of Human Movement is a satellite school of Capoeira Los Angeles?
Classes are Mondays at 6:30pm and Saturdays at noon.
Fundraiser for Kettlebell, R.C.R. kitten
Flux members know the local non-profit Regina Cat Rescue because every late cancel fee goes into a can with a cute kitty on the side.
But do you know what your fees do specifically? You are helping R.C.R buy cat food, kitten formula, run a spaying program, build shelters and feeding stations for the large population of feral and abandoned cats in Regina.
In a perfect world, we wouldn't need programs like Regina Cat Rescue. In the meantime, we are lucky to have amazing people like Flux member, Sandra Klarer, rescuing kittens on the Flux doorstep.
This past Sunday, a very young cat was abandoned at our backdoor. Luckily we were here to get him inside and call Sandra to help us out.
Little Kettlebell is now being cared for by a foster family with another R.C.R. rescue, Evie, who is nursing her own two kittens.
To help Regina Cat Rescue care for him (and all their other fur babies), we are running a special fundraiser this week.
Prairie Paleo Meals is generously providing a $100 prize!
Donate $5 for a chance to win a prize package consisting of frozen entrees, treats, sauce and broth.
You can enter as many times as you want, $5 each time. Shara will do the draw after 15.5 Flux Intramural on Sunday afternoon. You do not have to be present to claim your prize.
All proceeds go to Regina Cat Rescue.
Did you know that Flux has a volunteer program with Regina Cat Rescue? Every year, Flux sets aside four x 6 month memberships in exchange for volunteer hours with Regina Cat Rescue. If you are in a low income bracket, you love animals and you want to train at Flux, this program is for you. We subsidize your gym fees in exchange for volunteer hours with Regina Cat Rescue.
R.C.R. is always looking for volunteers, whether it is to work a bingo or a Riders game or to feed the cats, there is a job for everyone.
But do you know what your fees do specifically? You are helping R.C.R buy cat food, kitten formula, run a spaying program, build shelters and feeding stations for the large population of feral and abandoned cats in Regina.
In a perfect world, we wouldn't need programs like Regina Cat Rescue. In the meantime, we are lucky to have amazing people like Flux member, Sandra Klarer, rescuing kittens on the Flux doorstep.
This past Sunday, a very young cat was abandoned at our backdoor. Luckily we were here to get him inside and call Sandra to help us out.
Little Kettlebell is now being cared for by a foster family with another R.C.R. rescue, Evie, who is nursing her own two kittens.
Prairie Paleo Meals is generously providing a $100 prize!
Donate $5 for a chance to win a prize package consisting of frozen entrees, treats, sauce and broth.
You can enter as many times as you want, $5 each time. Shara will do the draw after 15.5 Flux Intramural on Sunday afternoon. You do not have to be present to claim your prize.
All proceeds go to Regina Cat Rescue.
* * * * *
Did you know that Flux has a volunteer program with Regina Cat Rescue? Every year, Flux sets aside four x 6 month memberships in exchange for volunteer hours with Regina Cat Rescue. If you are in a low income bracket, you love animals and you want to train at Flux, this program is for you. We subsidize your gym fees in exchange for volunteer hours with Regina Cat Rescue.
R.C.R. is always looking for volunteers, whether it is to work a bingo or a Riders game or to feed the cats, there is a job for everyone.
Parkour & Capoeira camp (April 6-10)
Easter Break Camp!
Flux School of Human Movement will host a camp focusing on Parkour and capoeira for kids and teens aged 5 and up.
Details:
Monday April 6th to Friday April 10th.
Activities will go from 1pm to 4 pm.
Cost (members): $150 + GST/child
Cost (non-members): $175 + GST/child
5% discount for 2 or more children from same family.
To register, please complete this short online form. Fees are due April 1, 2015.
Sunday, March 22, 2015
Thursday, March 26, 2015
Rest day if you are doing the Open wod tomorrow.
WARM UP
5 minutes of head to toe prep and a quick game of grappling 1. 60 sec work/switch roles/60 sec work.
A1. sissy squat x 10 reps x 2 sets
A2. the one we did in Fighting Monkey workshop (back over the ball) x 3 reps x 2 sets
A3. kick up into shoulder opener x 20-30 sec (butt must touch the wall) x 2 sets
A4. low gate mobility across the floor
A5. first and second progression of hanging
A. Ring Muscle ups practice
either: eccentrics, iso holds, russian dips, ring dips, bar dips (in this order)
B. Hang Power Clean x 20 reps 75/115 lbs
Wall walks x 5 reps
OHS x 12 reps
Rest 60 sec.
4 sets
WARM UP
5 minutes of head to toe prep and a quick game of grappling 1. 60 sec work/switch roles/60 sec work.
A1. sissy squat x 10 reps x 2 sets
A2. the one we did in Fighting Monkey workshop (back over the ball) x 3 reps x 2 sets
A3. kick up into shoulder opener x 20-30 sec (butt must touch the wall) x 2 sets
A4. low gate mobility across the floor
A5. first and second progression of hanging
A. Ring Muscle ups practice
either: eccentrics, iso holds, russian dips, ring dips, bar dips (in this order)
B. Hang Power Clean x 20 reps 75/115 lbs
Wall walks x 5 reps
OHS x 12 reps
Rest 60 sec.
4 sets
Wednesday, March 25, 2015
WARM UP
A. 5 minutes of head to toe prep and a quick game of grappling 1. 60 sec work/switch roles/60 sec work.
A1. sissy squat x 10 reps x 2 sets
A2. the one we did in Fighting Monkey workshop (chest over the ball) x 3 reps x 2 sets
A3. kick up into shoulder opener x 20-30 sec (butt must touch the wall) x 2 sets
A4. low gate mobility across the floor x2 sets
A5. first and second progression of hanging x 2 sets
A6. 60 sec of continuous protracted SASS push ups x 2 sets
B. Front Squats and strict hspu @ 41x1
Alternating every minute on the minute, do 5 front squats 95/135 lbs and 3-4 strict hspu.
Beginners: do downward dog hspu (same tempo)
Don't be surprised if you need to elevate your head as you are working with a challenging tempo.
C. 3 Rounds for Time
Burpees x 20
Kipping Toes to Bar x 20
A. 5 minutes of head to toe prep and a quick game of grappling 1. 60 sec work/switch roles/60 sec work.
A1. sissy squat x 10 reps x 2 sets
A2. the one we did in Fighting Monkey workshop (chest over the ball) x 3 reps x 2 sets
A3. kick up into shoulder opener x 20-30 sec (butt must touch the wall) x 2 sets
A4. low gate mobility across the floor x2 sets
A5. first and second progression of hanging x 2 sets
A6. 60 sec of continuous protracted SASS push ups x 2 sets
B. Front Squats and strict hspu @ 41x1
Alternating every minute on the minute, do 5 front squats 95/135 lbs and 3-4 strict hspu.
Beginners: do downward dog hspu (same tempo)
Don't be surprised if you need to elevate your head as you are working with a challenging tempo.
C. 3 Rounds for Time
Burpees x 20
Kipping Toes to Bar x 20
Tuesday, March 24, 2015
Warm up
5 minutes of head to toe prep and a quick game of grappling 1. 60 sec work/switch roles/60 sec work.
A1. sissy squat x 10 reps x 2 sets
A2. the one we did in Fighting Monkey workshop (back over the ball) x 3 reps x 2 sets
A3. kick up into shoulder opener x 20-30 sec (butt must touch the wall) x 2 sets
A4. low gate mobility across the floor
A5. first and second progression of hanging
A. Strict Toes to Bar (NO KIP. Not even a small one).
Advanced: 30x1 x 3-5 reps x 5 sets; rest 2 minutes.
Intermediate: strict knees to elbow 30x1 x 3-5reps x 5 sets; rest 2 minutes
Beginners: strict knees to armpits plus 10 sec scap arch pulling x 3-5 reps x 5 sets; rest 2 minutes.
B. Touch and Go Power Snatch x 45 sec 55/85 lbs
Rest 15 sec.
Shoulder Taps x 45 sec.
Rest 15 sec.
Row for meters x 45 sec.
Rest 60 sec.
5 sets
5 minutes of head to toe prep and a quick game of grappling 1. 60 sec work/switch roles/60 sec work.
A1. sissy squat x 10 reps x 2 sets
A2. the one we did in Fighting Monkey workshop (back over the ball) x 3 reps x 2 sets
A3. kick up into shoulder opener x 20-30 sec (butt must touch the wall) x 2 sets
A4. low gate mobility across the floor
A5. first and second progression of hanging
A. Strict Toes to Bar (NO KIP. Not even a small one).
Advanced: 30x1 x 3-5 reps x 5 sets; rest 2 minutes.
Intermediate: strict knees to elbow 30x1 x 3-5reps x 5 sets; rest 2 minutes
Beginners: strict knees to armpits plus 10 sec scap arch pulling x 3-5 reps x 5 sets; rest 2 minutes.
B. Touch and Go Power Snatch x 45 sec 55/85 lbs
Rest 15 sec.
Shoulder Taps x 45 sec.
Rest 15 sec.
Row for meters x 45 sec.
Rest 60 sec.
5 sets
Monday, March 23, 2015
WARM UP
5 minutes of head to toe prep and a quick game of grappling 1. 60 sec work/switch roles/60 sec work.
A1. sissy squat x 10 reps x 2 sets
A2. the one we did in Fighting Monkey workshop (back over the ball) x 3 reps x 2 sets
A3. kick up into shoulder opener x 20-30 sec (butt must touch the wall) x 2 sets
A4. low gate mobility across the floor
A5. first and second progression of hanging
A. Back Squat
Back Squat @ 40x1
5 reps @ 50 % of your max
3 reps @ 70 % of your max
1 rep at 90 % of your max
Then, 5 sets of 3 at 70 % of your max. Rest 2 minutes.
B. Advanced:
AMRAP unbroken butterfly chest to bar kipping pull ups x 5-7 sets; rest 15 sec. If you hit 75 reps after 5 sets, stop. Otherwise do 7 sets.
Intermediate: AMRAP kipping chest to bar pull ups in 60 sec x 5 sets; rest 60 sec (you may use a band if you have a 30 sec eccentric chin up).
Beginner: AMRAP Perfect Ring Rows @ 51x1 in 60 sec x 5 sets; rest 60 sec.
C. 4 Rounds for Time:
Burpee Box Jumps x 20 20/24"
KB Swings 35/55 lbs x 25
5 minutes of head to toe prep and a quick game of grappling 1. 60 sec work/switch roles/60 sec work.
A1. sissy squat x 10 reps x 2 sets
A2. the one we did in Fighting Monkey workshop (back over the ball) x 3 reps x 2 sets
A3. kick up into shoulder opener x 20-30 sec (butt must touch the wall) x 2 sets
A4. low gate mobility across the floor
A5. first and second progression of hanging
A. Back Squat
Back Squat @ 40x1
5 reps @ 50 % of your max
3 reps @ 70 % of your max
1 rep at 90 % of your max
Then, 5 sets of 3 at 70 % of your max. Rest 2 minutes.
B. Advanced:
AMRAP unbroken butterfly chest to bar kipping pull ups x 5-7 sets; rest 15 sec. If you hit 75 reps after 5 sets, stop. Otherwise do 7 sets.
Intermediate: AMRAP kipping chest to bar pull ups in 60 sec x 5 sets; rest 60 sec (you may use a band if you have a 30 sec eccentric chin up).
Beginner: AMRAP Perfect Ring Rows @ 51x1 in 60 sec x 5 sets; rest 60 sec.
C. 4 Rounds for Time:
Burpee Box Jumps x 20 20/24"
KB Swings 35/55 lbs x 25
Friday, March 20, 2015
Saturday, March 21, 2015
A. Advanced:
50 pistols as quickly as possible.
Rest 3 minutes.
Intermediate/Beginner- 10 reps (5 per side) x 4 sets
B. For Time:
15-12-9-6-3
Thrusters 65/95 lbs
Burpees
50 pistols as quickly as possible.
Rest 3 minutes.
Intermediate/Beginner- 10 reps (5 per side) x 4 sets
B. For Time:
15-12-9-6-3
Thrusters 65/95 lbs
Burpees
Sunday, March 15, 2015
Thursday, March 19, 2015
Rest day if you are doing CF OPEN WOD tomorrow
5 minutes of head to toe joint prep.
A1. 30 sec hanging followed by a more challenging progression. Can anyone do the supinated grip hang yet?
A2. shinobi across the floor and change direction half way. If your pistol is weak you will have no choice but to push off the floor with your hand.
A3. supinated grip trap 3 raises 10 reps plus 10 sec hold
A4. stationary cossacks x 10 reps
2 sets
A. Front Squats @ 35x2
5 at 50% of your max
3 at 70% of your max
1 at 90 % of your max
5 sets of 3 at 70 % of your max.
If your butt comes up first with chest dropping take the weight down.Rest 2 min.
B.21-15-9
Toes to Bar
Thrusters 65/95 lbs
5 minutes of head to toe joint prep.
A1. 30 sec hanging followed by a more challenging progression. Can anyone do the supinated grip hang yet?
A2. shinobi across the floor and change direction half way. If your pistol is weak you will have no choice but to push off the floor with your hand.
A3. supinated grip trap 3 raises 10 reps plus 10 sec hold
A4. stationary cossacks x 10 reps
2 sets
A. Front Squats @ 35x2
5 at 50% of your max
3 at 70% of your max
1 at 90 % of your max
5 sets of 3 at 70 % of your max.
If your butt comes up first with chest dropping take the weight down.Rest 2 min.
B.21-15-9
Toes to Bar
Thrusters 65/95 lbs
Wed, March 18, 2015
5 minutes of head to toe joint prep.
A1. 30 sec hanging followed by a more challenging progression. Can anyone do the supinated grip hang yet?
A2. shinobi across the floor and change direction half way. If your pistol is weak you will have no choice but to push off the floor with your hand.
A3. supinated grip trap 3 raises 10 reps plus 10 sec hold
A4. stationary cossacks x 10 reps
2 sets
A. Advanced:
AMRAP in 8 minutes:
20 pistols (this is you if you can go full depth quickly)
35 foot hand walk
NOTE: if you come down from hand walk, start again at the same point.
Intermediate/beginner:
AMRAP in 8 minutes
10 pistols
5-10 heel pulls, or 30 sec chest to wall hold
B. 15-12-9-6-3
Power cleans 95/135 lbs
burpees
A1. 30 sec hanging followed by a more challenging progression. Can anyone do the supinated grip hang yet?
A2. shinobi across the floor and change direction half way. If your pistol is weak you will have no choice but to push off the floor with your hand.
A3. supinated grip trap 3 raises 10 reps plus 10 sec hold
A4. stationary cossacks x 10 reps
2 sets
A. Advanced:
AMRAP in 8 minutes:
20 pistols (this is you if you can go full depth quickly)
35 foot hand walk
NOTE: if you come down from hand walk, start again at the same point.
Intermediate/beginner:
AMRAP in 8 minutes
10 pistols
5-10 heel pulls, or 30 sec chest to wall hold
B. 15-12-9-6-3
Power cleans 95/135 lbs
burpees
Tuesday, March 17, 2015
5 minutes of head to toe joint prep.
A1. 30 sec hanging followed by a more challenging progression. Can anyone do the supinated grip hang yet?
A2. shinobi across the floor and change direction half way. If your pistol is weak you will have no choice but to push off the floor with your hand.
A3. supinated grip trap 3 raises 10 reps plus 10 sec hold
A4. stationary cossacks x 10 reps
2 sets
B. Back Squat @ 40x1
5 reps @ 50 % of your max
3 reps @ 70 % of your max
1 rep at 90 % of your max
Then, 5 sets of 3 at 70 % of your max. Rest 2 minutes.
C. 4 rounds for time:
Push Press x 15 75/115 lbs
Box Jumps x 25 20/24"
Rest 60 sec exactly
50 chest to bar kipping pull ups for time.
A1. 30 sec hanging followed by a more challenging progression. Can anyone do the supinated grip hang yet?
A2. shinobi across the floor and change direction half way. If your pistol is weak you will have no choice but to push off the floor with your hand.
A3. supinated grip trap 3 raises 10 reps plus 10 sec hold
A4. stationary cossacks x 10 reps
2 sets
B. Back Squat @ 40x1
5 reps @ 50 % of your max
3 reps @ 70 % of your max
1 rep at 90 % of your max
Then, 5 sets of 3 at 70 % of your max. Rest 2 minutes.
C. 4 rounds for time:
Push Press x 15 75/115 lbs
Box Jumps x 25 20/24"
Rest 60 sec exactly
50 chest to bar kipping pull ups for time.
Monday, March 16, 2015
WARM UP
5 minutes of head to toe joint prep.
A1. 30 sec hanging followed by a more challenging progression. Can anyone do the supinated grip hang yet?
A2. shinobi across the floor and change direction half way. If your pistol is weak you will have no choice but to push off the floor with your hand.
A3. supinated grip trap 3 raises 10 reps plus 10 sec hold
A4. stationary cossacks x 10 reps
2 sets
A. Touch and Go Power Clean and Jerks
See Jan 19, 2015, Jan 30, , Feb 21, 2015
NOTE: if you did this last week, either stay with same weight, and aim for extra reps, or begin with a slightly higher percentage.
Every minute, do 5 reps. In the first minute I want about 55%, second minute, 60%, third minute 65%, fourth minute 70%, fifth minute 75% and so on until failure. If you have yet to try for full depth, this is the day to do it.
Beginners: 5 x 5 (go up with each set).
B. AMRAP power snatch in 30 sec 65/95 lbs
Rest 30 sec.
AMRAP burpees in 30 sec
Rest 30 sec
5 Rounds
Rest exactly 60 sec.
AMRAP kipping hspu in 3 minutes.
If you can do more than 10 reps unbroken, please go to a deficit.
Intermediate: Do AMRAP in 5 minutes. This is you if you can only do 1 or 2 at a time and need the practice. If you have yet to do it to a full depth, but are close, this is the day to do it!
Beginners: AMRAP perfect push ups in 5 minutes. I want to a height today rather than an incline.
5 minutes of head to toe joint prep.
A1. 30 sec hanging followed by a more challenging progression. Can anyone do the supinated grip hang yet?
A2. shinobi across the floor and change direction half way. If your pistol is weak you will have no choice but to push off the floor with your hand.
A3. supinated grip trap 3 raises 10 reps plus 10 sec hold
A4. stationary cossacks x 10 reps
2 sets
A. Touch and Go Power Clean and Jerks
See Jan 19, 2015, Jan 30, , Feb 21, 2015
NOTE: if you did this last week, either stay with same weight, and aim for extra reps, or begin with a slightly higher percentage.
Every minute, do 5 reps. In the first minute I want about 55%, second minute, 60%, third minute 65%, fourth minute 70%, fifth minute 75% and so on until failure. If you have yet to try for full depth, this is the day to do it.
Beginners: 5 x 5 (go up with each set).
B. AMRAP power snatch in 30 sec 65/95 lbs
Rest 30 sec.
AMRAP burpees in 30 sec
Rest 30 sec
5 Rounds
Rest exactly 60 sec.
AMRAP kipping hspu in 3 minutes.
If you can do more than 10 reps unbroken, please go to a deficit.
Intermediate: Do AMRAP in 5 minutes. This is you if you can only do 1 or 2 at a time and need the practice. If you have yet to do it to a full depth, but are close, this is the day to do it!
Beginners: AMRAP perfect push ups in 5 minutes. I want to a height today rather than an incline.
Tuesday, March 10, 2015
Sunday, March 15, 2015
A. AMRAP pistols in 60 sec
rest 60 sec
5 sets
B. 4 Rounds of:
1:00 AMRAP Wall Balls
1:00 AMRAP Calorie row
1:00 AMRAP ring Dips
rest 60 sec
rest 60 sec
5 sets
B. 4 Rounds of:
1:00 AMRAP Wall Balls
1:00 AMRAP Calorie row
1:00 AMRAP ring Dips
rest 60 sec
Saturday, March 14, 2015
A. Every 90 sec, do 3 Snatch High Pulls plus 3 strict hspu x 5 sets
Snatch high pulls should be done at 10 lbs over your max snatch weight.
Rest 5 minutes.
B. On the minute, do 5 hang power cleans 95/135 lbs until you hit 65 burpees.
Time cap is 7 minutes.
Snatch high pulls should be done at 10 lbs over your max snatch weight.
Rest 5 minutes.
B. On the minute, do 5 hang power cleans 95/135 lbs until you hit 65 burpees.
Time cap is 7 minutes.
Thursday, March 12, 2015
Rest day for folks doing Open Wod tomorrow.
A. TGU
26 reps alternating arms (slow and steady)
B. 3 Rounds for Time:
Clean to thruster x 15 reps @ 65/95 lbs
5 chest to bar kipping pull ups
A. TGU
26 reps alternating arms (slow and steady)
B. 3 Rounds for Time:
Clean to thruster x 15 reps @ 65/95 lbs
5 chest to bar kipping pull ups
Wednesday, March 11, 2015
A.
Do 15 box jumps standing at the top in full extension. After your last rep, immediately do 15 toes to bar as quickly as possible.
Rest 60 sec.
3 sets
B. On a 2 minute clock:
Row 350 meters
AMRAP wall balls in remaining time.
Rest 2 minutes.
C. On a 2 minute clock:
Row 350 meters
AMRAP burpees in remaining time.
Rest 2 minutes.
D. On a 2 minute clock:
Row 350 meters
AMRAP wall balls in remaining time.
Rest 2 minutes.
E. On a 2 minute clock:
Row 350 meters
AMRAP burpees in remaining time.
Do 15 box jumps standing at the top in full extension. After your last rep, immediately do 15 toes to bar as quickly as possible.
Rest 60 sec.
3 sets
B. On a 2 minute clock:
Row 350 meters
AMRAP wall balls in remaining time.
Rest 2 minutes.
C. On a 2 minute clock:
Row 350 meters
AMRAP burpees in remaining time.
Rest 2 minutes.
D. On a 2 minute clock:
Row 350 meters
AMRAP wall balls in remaining time.
Rest 2 minutes.
E. On a 2 minute clock:
Row 350 meters
AMRAP burpees in remaining time.
Monday, March 9, 2015
Tuesday, March 10, 2015
A. Alternating every minute on the minute for 10 minutes, do:
5 FULL cleans 115/165 lbs
kipping hspu x 10
B. AMRAP alternating Pistols in 60 sec x 3 sets
rest 60 sec.
C. 3 Rounds for Time:
DB or KB Push Press x 10 30/50 lbs
Deadlifts x 10 155/225 lbs
5 FULL cleans 115/165 lbs
kipping hspu x 10
B. AMRAP alternating Pistols in 60 sec x 3 sets
rest 60 sec.
C. 3 Rounds for Time:
DB or KB Push Press x 10 30/50 lbs
Deadlifts x 10 155/225 lbs
Sunday, March 8, 2015
Monday, March 9, 2015
A. Every minute on the minute, do 3 full snatches (if mobility allows) @ 80-85 % of your 1RM.
Beginners: do 5 reps from hang and go up in weight with each set if your coach gives you the go ahead.
Less advanced will be more at 85%.
6 sets
B. Advanced:
AMRAP kipping bar muscle ups in 3 minutes.
Rest 3 minutes.
AMRAP kipping ring muscle ups in 3 minutes.
Or:
AMRAP Kipping chest to bar pull ups (unless you did them yesterday) in 3 minutes. This is for you ONLY if you can do less than 10 kipping unbroken pull ups.
Or: AMRAP Ring Rows in 3 minutes. Pick a standard and stick with it!
C. 3 Rounds for Time:
Kettlebell Swing x 25 35/55 lbs
Burpees x 15
Beginners: do 5 reps from hang and go up in weight with each set if your coach gives you the go ahead.
Less advanced will be more at 85%.
6 sets
B. Advanced:
AMRAP kipping bar muscle ups in 3 minutes.
Rest 3 minutes.
AMRAP kipping ring muscle ups in 3 minutes.
Or:
AMRAP Kipping chest to bar pull ups (unless you did them yesterday) in 3 minutes. This is for you ONLY if you can do less than 10 kipping unbroken pull ups.
Or: AMRAP Ring Rows in 3 minutes. Pick a standard and stick with it!
C. 3 Rounds for Time:
Kettlebell Swing x 25 35/55 lbs
Burpees x 15
Saturday, March 7, 2015
Double check the schedule!
Fighting Monkey workshop starts tomorrow!
Please note the schedule changes in MindBody for the next 4 days. A few classes are cancelled and some have changed locations. Double check the online schedule before heading out.
Please note the schedule changes in MindBody for the next 4 days. A few classes are cancelled and some have changed locations. Double check the online schedule before heading out.
Monday, March 2, 2015
Sunday's schedule - March 8th
Please note: this Sunday ONLY, 11am Gymnastics will be at McTavish while Olympic Weightlifting happens at 13th (normally at noon).
CF Open/Intramural will be at noon at 13th.
CF Open/Intramural will be at noon at 13th.
Sunday, March 8, 2015
A. Alternating every minute on the minute x 10 minutes
Push Press x 9 85/125 lbs
deadlifts x 9 185/255
B. For Time:
4 Rounds for Time
12 toes to bar
15 jumping barbell squats 35/45 lb
Push Press x 9 85/125 lbs
deadlifts x 9 185/255
B. For Time:
4 Rounds for Time
12 toes to bar
15 jumping barbell squats 35/45 lb
Saturday, March 7, 2015
A. Find a 3 RM thruster in 15 minutes.
B. AMRAP alternating pistols in 30 sec.
Rest 30 sec
5 sets
C. For Time:
Wall balls x 20
Double Unders x 30
21 calorie row
Rest 60 sec.
4 Rounds for Time
B. AMRAP alternating pistols in 30 sec.
Rest 30 sec
5 sets
C. For Time:
Wall balls x 20
Double Unders x 30
21 calorie row
Rest 60 sec.
4 Rounds for Time
Thursday, March 5, 2015
Rest day if doing Open Wod on Friday.
WARM UP
5 minute of head to toe joint prep
A1. Cossack insertion x 2 lengths
A2. hands close together "on the beach" x 7 reps
A3. pistols x 10 reps
A4. 5 hips snaps
A5. progressive hanging
2 sets
A. AMRAP Hang power clean in 2 minutes 75/115 lbs
Rest exactly 2 minutes.
B. Row 350 meters
20 shoulder taps
Rest 60 sec
5 sets
WARM UP
5 minute of head to toe joint prep
A1. Cossack insertion x 2 lengths
A2. hands close together "on the beach" x 7 reps
A3. pistols x 10 reps
A4. 5 hips snaps
A5. progressive hanging
2 sets
A. AMRAP Hang power clean in 2 minutes 75/115 lbs
Rest exactly 2 minutes.
B. Row 350 meters
20 shoulder taps
Rest 60 sec
5 sets
Wednesday, March 4, 2015
WARM UP
5 minute of head to toe joint prep
A1. Cossack insertion x 2 lengths
A2. hands close together "on the beach" x 7 reps
A3. pistols x 10 reps
A4. 5 hips snaps
A4. Progressive hanging
2 sets
A. Advanced:
AMRAP in 6 minutes:
50 double unders
3 kipping bar muscle ups and 3 kipping ring muscle ups
Intermediate:
AMRAP in 6 minutes:
30 double unders
5 kipping bar muscle ups with band
Beginner:
AMRAP in 6 minutes:
90 single unders
5 chest to bar kipping pull ups
C. 5 Rounds for Time:
Snatch x 5 75/115 lbs
kipping hspu x 7
5 minute of head to toe joint prep
A1. Cossack insertion x 2 lengths
A2. hands close together "on the beach" x 7 reps
A3. pistols x 10 reps
A4. 5 hips snaps
A4. Progressive hanging
2 sets
A. Advanced:
AMRAP in 6 minutes:
50 double unders
3 kipping bar muscle ups and 3 kipping ring muscle ups
Intermediate:
AMRAP in 6 minutes:
30 double unders
5 kipping bar muscle ups with band
Beginner:
AMRAP in 6 minutes:
90 single unders
5 chest to bar kipping pull ups
C. 5 Rounds for Time:
Snatch x 5 75/115 lbs
kipping hspu x 7
Tuesday, March 3, 2015
WARM UP
5 minute of head to toe joint prep
A1. Cossack insertion x 2 lengths
A2. hands close together "on the beach" x 7 reps
A3. pistols x 10 reps
A4. 5 hips snaps
A4. Progressive hanging
2 sets
A. Advanced:
AMRAP in 8 minutes:
20 pistols (this is you if you can go full depth quickly)
35 foot hand walk
NOTE: if you come down from hand walk, start again at the same point.
Intermediate/beginner:
AMRAP in 8 minutes
10 pistols
30 sec freestanding handstand or, 5-10 heel pulls, or 30 sec chest to wall hold
B. Thrusters x 20 reps 35/45 lbs
Burpees x 15
Rest 1 minute.
5 sets
5 minute of head to toe joint prep
A1. Cossack insertion x 2 lengths
A2. hands close together "on the beach" x 7 reps
A3. pistols x 10 reps
A4. 5 hips snaps
A4. Progressive hanging
2 sets
A. Advanced:
AMRAP in 8 minutes:
20 pistols (this is you if you can go full depth quickly)
35 foot hand walk
NOTE: if you come down from hand walk, start again at the same point.
Intermediate/beginner:
AMRAP in 8 minutes
10 pistols
30 sec freestanding handstand or, 5-10 heel pulls, or 30 sec chest to wall hold
B. Thrusters x 20 reps 35/45 lbs
Burpees x 15
Rest 1 minute.
5 sets
Sunday, March 1, 2015
Monday, March 2, 2015
WARM UP
5 minute of head to toe joint prep
A1. Cossack insertion x 2 lengths
A2. hands close together "on the beach" x 7 reps
A3. pistols x 10 reps
A4. 5 hips snaps
2 sets
A. Box Jumps
Advanced: AMRAP in 30 sec
Rest 30 sec
6 sets
NOTE: You must do touch and go on the box jumps and make it a true plyometric. Hips will open up as you jump off the box.
B. Every 2 minutes:
3 clean and jerk at 80-90% of your max plus 7 burpees x 5 sets
Less advanced will be at 90%.
Beginners: 5 clean and jerk plus 5 burpees. Rest 2 minutes x 5 sets. Go up in weight with each set.
C. AMRAP in 6 minutes:
OHS x 9 65/95
Shoulder taps x 30
5 minute of head to toe joint prep
A1. Cossack insertion x 2 lengths
A2. hands close together "on the beach" x 7 reps
A3. pistols x 10 reps
A4. 5 hips snaps
2 sets
A. Box Jumps
Advanced: AMRAP in 30 sec
Rest 30 sec
6 sets
NOTE: You must do touch and go on the box jumps and make it a true plyometric. Hips will open up as you jump off the box.
B. Every 2 minutes:
3 clean and jerk at 80-90% of your max plus 7 burpees x 5 sets
Less advanced will be at 90%.
Beginners: 5 clean and jerk plus 5 burpees. Rest 2 minutes x 5 sets. Go up in weight with each set.
C. AMRAP in 6 minutes:
OHS x 9 65/95
Shoulder taps x 30
Sunday, March 1, 2015
WARM UP
A. cross step x 2 lengths (1 each direction)
B. cossack insertion x 1 length (change direction halfway through)
C. low gate walk x 1 length
D. 30 sec passive hang on bars
E. trap 3 stick raises x 10 reps with 10 sec hold
F. either stall bar shoulder openers x 7 reps with 10 sec hold or kick up to handstand and bring butt to wall x 30 sec hold
2 sets (Start anywhere)
A. Box Jumps x Touch and Go unbroken x 5 sets; rest 60 sec.
If you break your rhythm your set is finished. For advanced only.
Intermediate and Beginner: AMRAP box jumps in 15 sec. Your focus is to land as softly as possible. x 6 sets; rest 60 sec.
B. Every 2 minutes:
3 clean and jerk at 80-90% of your max plus 7 burpees x 5 sets
Less advanced will be at 90%.
Beginners: 5 clean and jerk plus 5 burpees. Rest 2 minutes x 5 sets. Go up in weight with each set.
C. AMRAP in 6 minutes:
OHS x 9 65/95
Shoulder taps x 30
A. cross step x 2 lengths (1 each direction)
B. cossack insertion x 1 length (change direction halfway through)
C. low gate walk x 1 length
D. 30 sec passive hang on bars
E. trap 3 stick raises x 10 reps with 10 sec hold
F. either stall bar shoulder openers x 7 reps with 10 sec hold or kick up to handstand and bring butt to wall x 30 sec hold
2 sets (Start anywhere)
A. Box Jumps x Touch and Go unbroken x 5 sets; rest 60 sec.
If you break your rhythm your set is finished. For advanced only.
Intermediate and Beginner: AMRAP box jumps in 15 sec. Your focus is to land as softly as possible. x 6 sets; rest 60 sec.
B. Every 2 minutes:
3 clean and jerk at 80-90% of your max plus 7 burpees x 5 sets
Less advanced will be at 90%.
Beginners: 5 clean and jerk plus 5 burpees. Rest 2 minutes x 5 sets. Go up in weight with each set.
C. AMRAP in 6 minutes:
OHS x 9 65/95
Shoulder taps x 30
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