Friday, February 10, 2012

A. TGU - 2, 2, 2 -per arm- go up in weight with each set; rest 2 min.

B. For Time:

Row 750 meters

9 HSPU

Row 500 meters

7 HSPU

Row 350 meters

5 HSPU

Half the class starts with A and half the class starts with B.

No kipping on hspu.

If you are still working on your perfect push-up, do push-ups. If you have only 1 perfect push-up, do 4 reps per round. If you do not have a push-up, do 4 reps per round at a chosen height.

Thursday, February 9, 2012

Anaerobic Lactic Endurance

A. 3 min AMRAP

10 burpees

10 Toes to Bar

30 double unders

Rest 15 minutes.

Repeat x 2 more times

In your rest period, work on handbalancing and handstands and bridges (of various sorts).

If you can't knock out 10 toes to bar and 30 double unders unbroken, scale the reps.

Wednesday, February 8, 2012

You have plenty of time to practice KB Snatch.

See Sept. 16/ 2011

1 min AMRAP thrusters 55/85 lbs
1 min rest
1 min AMRAP Muscle-Ups (you may kip)
1 min Rest
1 MIN AMRAP KB Snatch (30 sec per arm) 35/50 lbs
1 min rest
1 min Row for calories
Rest 5 min
3 sets

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Tuesday, February 7, 2012

A. 10 min of kipping practice.

B. Bridge practice - either wall arch or rotation into low bridge

C. 2 kipping pull-ups

2 hang power cleans 85/125 lbs

4 kipping pull-ups

4 hang power cleans

6 kipping pull-ups

6 hang power cleans

8 kipping pull-ups

8 hang power cleans

10 kipping pull-ups

10 hang power cleans

Rest 10 min.

D. TESTING - AMRAP UNBROKEN PERFECT PUSH-UPS

ONE SET. EACH REP MUST BE PERFECT OR IT IS NOT COUNTED.

Still working on that perfect push-up? FInd Max depth for 1 rep, add height and do 2-3 reps for 3 sets.

Monday, February 6, 2012

See FRIDAY, SEPTember 23, 2011

7 sets: For Time

10 thrusters 80/120 lbs

10 KB Swings 35/50 lbs

10 box jumps 24"

10 ring dips

Rest 4 min between sets. All sets @ 100%

Each set should take you about 3 to 5 min. If you can finish in under 3 min and sustain your power over the consecutive sets, you are a rock star!

You may use a band for your ring dips.

Sunday, February 5, 2012

15 minutes of scapular work and kipping practice.

A. 3 Rounds For Time:

500 meter row

21 KB Swings 35/50 lbs

12 Pull-Ups

If you can do 6 kipping pull-ups unbroken, do the workout as prescribed. If you have under 6, drop the pull-ups to 9.

Beginners: 250 meter row, 15 KB Swings and 10 ring rows

B1. 4 pistols per leg

rest 60 sec.

KB Clean to reverse press: 2 reps per arm

rest 60 sec

3 sets

Saturday, Februrary 4, 2012

A. Front Squats

Beginners: 5, 5, 5; rest 2 min

Intermediate: 3, 3, 3, 3; rest 2 min

Advanced: Max, -10 to 30 lbs, 2 reps x 3 sets; rest 2 min

B. This is a repeat from December 19, 2011. Be sure to check your previous score.

On a 5 min clock:

Row 1000 meters

Do as many burpees as possible in the remaining time.

C. Bridge Work for 10 minutes.

Friday, February 3, 2012

If you squatted 2 days in a row then do either the press or handbalancing.

A. Back Squat or Press

Beginners: 5, 5, 5; rest 2 min.

Intermediate: 3, 3, 3, 3; rest 2 min.

Advanced: Max, -10 to 30 lbs; rest 2 min.

B. 12 minutes for time:

5 yewkis or 5 static pull-ups or 5 weighted pull-ups or 5 ring rows (feet on/off box)

3-5 HSPU (advanced, be sure to do hspu from parallettes or plates). If you do not have a single hspu, then add some height and make it tough for 2-3 reps unbroken.

3 full cleans @ 115/155 lbs

Thursday, Feb 2, 2012

A. Front Squats

5, 5, 5; rest 2 min.

3, 3, 3, 3; rest 2 min.

Max - 10 to 30 lbs, 2 reps x 3 sets; rest 2 min.

B. 9 Toes to Bar

3 sec back lever on rings

8 pistols (4 per leg) advanced do them with KB.

AMRAP in 8 min.

Less Advanced:

Toes to bar: 3-5 reps or 3-10 hanging leg raises @ 2222.

Levers: ask your coach for ideas.

Pistols: either do 7-10 wall squats or pistols to a particular depth.d

Do as many rounds as you can in 8 minutes with discipline and an attention to the standards for which you set yourself. Ask your coach for guidelines if you are unsure.