Saturday, July 9, 2011

A. Chest to Wall Handstands
30-40 sec hold x 3 sets; rest 2 min.

B. Push Press
Advanced: 2, 2, 2, 2; rest 3 min.
Beginner: 5, 5, 5; rest 1 min.

C. Row 400 meters
25 wall balls AFAP
rest 5 minutes
3 sets

FRIDAY, JULY 8, 2011

BE SURE TO DO SCAPULAR WORK IN WARM-UP.

A. PULLING
BEGINNERS: 1 NEGATIVE, REST 45 SEC X 5 SETS; REST 2 MIN

INTERMEDIATE: 1-5 CHIN-UPS OR 1-5 PULL-UPS; REST 2 MIN

ADVANCED: 1-7 FALSE GRIP PULL-UPS X 4 SETS; REST 2 MIN

B. TESTING DAY
FOR TIME

10 HANG POWER CLEANS 95/135 LBS
400 METER RUN
12 BURPEES
3 ROUNDS

BE SURE TO TAKE NOTES ON THIS ONE AS WE WILL RETURN TO IT.

C. STICK AROUND FOR KIPPING TUTORIAL.

Thursday, July 7, 2011

A1. Deadlifts
Advanced: 3, 3, 3, 3; rest 3 min. Do not go any lower than 85% of your 1RM.

Beginner: 5, 5, 5; rest 2 min. Do not go any lower than 80% of your 1RM.


A2. HSPU
Advanced: 1-5 reps on parallettes x 4 sets; rest 1 min

Beginner: cluster sets: 1 downward dog, rest 10 sec x 5 reps x 3sets; rest 1 min

Intermediate: either 1-5 hspu to floor or:
7 sec negative on parallettes, rest 10 sec x 4 reps x 4 sets; rest 1 min


B. MAP Training
30 sec KB Snatches 35/50 lbs (Do 15 sec per arm).
30 sec rest
5 sets

rest 5 min

C. MAP Training
30 sec Double Unders
30 sec rest
5 sets

Innov 8 Shoes

The shoes will be ordered as soon as Mandy receives the money. The cost is $135.00 and that includes shipping and taxes. Please bring me the money ASAP; they won't send the shoes until they have received the money.

Thanks!
Darci

Wednesday, July 6, 2011

A. Anaerobic Lactic Power

On a one minute clock, do:
10 thrusters 85/125 lbs
AMRAP kipping pull-ups
rest 5 min
5 sets

B. Run 400 meters @ 90%
walk rest 4 min
3 sets

TUESDAY, JULY 5, 2011

A. HANDSTANDS
ADVANCED/INTERMEDIATE: 40 SEC HANDSTAND HOLD X 2 SETS; REST 2 MIN
DO 10 TOE TAPS X 2 SETS; REST 2 MIN
DO 10 HEEL TAPS X 2 SETS; REST 2 MIN
TABATA KICK-UPS 20 SEC WORK AND 20 SEC REST X 8 SETS

A. BEGINNERS: 30 SEC HOLD X 3 SETS; REST 2 MIN. (YOU ARE CONSIDERED A BEGINNER IF YOU ARE STILL WORKING ON GETTING YOUR PALMS 1/2 A FOOT FROM THE WALL.

B. ADVANCED: 1 STATIC MUSCLE-UP X 4 SETS; REST 2 MIN. BE SURE TO DO 30 SEC OF TRANSITION WORK X 2 SETS.


C. AMRAP IN 12 MINUTES

ROW 150 METERS
10 BOX JUMPS 20/24"
6-15 PUSH-UPS (YOU WANT TO BE ABLE TO COMPLETE THE PUSH-UPS IN 2-3 SETS).

Monday, July 4, 2011

A1. Sprint 100 meters - 50 meters there and back with a sandbag. You must touch the ground at each end x 3
rest 30 sec

A2. Beginners: 1 negative pull-up x 3

Intermediate: 1-5 chin-ups or pull-ups x 3

Advanced: 1 arm chin-up x 3

rest 30 sec.

A3. chest to wall handstand x 30 sec hold x 3

rest 30 sec

B. Do 2 clean and jerk on the minute for 9 min at 80% of your 1RM.

Sunday, July 3, 2011

A. Turkish Get Up
3 reps (per arm) x 3 sets; rest 2 min.


B. 10 sec of work and 30 sec of rest. Do 8 sets of the following and do not move onto the next station until you finish. So, 8 sets of ring dips, then 8 sets of box jumps, etc.

ring dips
box jumps 24"
pull-ups (static)
kb swings 35/50 lbs

If you do not have a ring dip, do push-ups. You may also do knee push-ups.
If you do not have a static pull-up or chin-up you may use bands today! What a treat! But no kip with the bands.

Saturday, July 2, 2011

A. Handstands, 30-40 sec hold, chest to wall x 3 sets; rest 2 min

B. 10 toe taps and 10 heel taps. Hold on last rep as long as possible. x 2; rest 2 min.

C.
21 thrusters 55/85 MUST BE UNBROKEN
200 meter run
30 Double Unders
Rest 4 min.
7 Rounds
For Times

Decrease the reps according to your level. Beginners should do 10-15 reps on the thrusters.

Work with a partner on this one. Your partner can count your double under reps.

In the rest time work on shoulder and thoracic mobility. (bridges, back arches against the wall, etc).

Saturday, July 2, 2011