A. AMRAP in 12 minutes
Deadlifts x 10 155/225 lbs
Toes to Bar x 12
Wall balls x 15 14/20 lbs
burpees x 10
B. Handbalancing Practice:
Beginners: 1 kick up plus 5 sec hold x 8 sets
Intermediate: 10 heel taps and 10 toe taps and 10 breaking bodyline x 2 sets
Advanced: practice handbalancing on or off cubes
Tuesday, October 30, 2012
Thursday, Nov 1, 2012
A. Split Jerks from Rack
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Max, then down 15 to 30 lbs for ONLY 1 set of doubles.
B. AMRAP in 20 minutes - The tempo will be slow and steady.
3 Front Squats
5 HSPU
5 Pull - ups @ 30x1
Advanced: Do your front squats at 30 - 40 lbs under your 1RM. Use the rack.
Intermediate/Advanced: Pick a weight at which you can do 3 unbroken. Look in your book for your previous weights. It should be tough but manageable.
For the HSPU
Advanced should elevate.
Intermediate - to the floor
Beginners - either downward dog, pike on box or to elevated height.
For the Pull Ups
Beginners: Barbell Rows @ 41x1 5 reps
Intermediate: 2-3 reps in either chin up or pull-up grip.
Advanced: All 5 reps.
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Max, then down 15 to 30 lbs for ONLY 1 set of doubles.
B. AMRAP in 20 minutes - The tempo will be slow and steady.
3 Front Squats
5 HSPU
5 Pull - ups @ 30x1
Advanced: Do your front squats at 30 - 40 lbs under your 1RM. Use the rack.
Intermediate/Advanced: Pick a weight at which you can do 3 unbroken. Look in your book for your previous weights. It should be tough but manageable.
For the HSPU
Advanced should elevate.
Intermediate - to the floor
Beginners - either downward dog, pike on box or to elevated height.
For the Pull Ups
Beginners: Barbell Rows @ 41x1 5 reps
Intermediate: 2-3 reps in either chin up or pull-up grip.
Advanced: All 5 reps.
Wednesday, October 31, 2012
A. Back Squats
Beginners: 5, 5, 5 @ 22x2; rest 2 min. (at least 2 warm up sets)
Intermediate: 3, 3, 3, 3; rest 2 min.
Advanced: Go to a max, then down 15 to 30 lbs and do 2 reps x 2 sets; rest 2 min.
B. For Time:
Row 21 calories
Burpees x 21
Row 15 calories
Burpees x 15
Row 9 calories
Burpees x 9
C1. 6 Post Berlin Crabs each direction x 3 sets
C2. Handbalancing
Beginners: 1 kick up plus 5 second hold x 5 sets
Intermediate: 5-10 heel and toe taps x 3 sets
Advanced: HB practice on or off cubes
If it is busy, half of you start with C and half start with B.
Beginners: 5, 5, 5 @ 22x2; rest 2 min. (at least 2 warm up sets)
Intermediate: 3, 3, 3, 3; rest 2 min.
Advanced: Go to a max, then down 15 to 30 lbs and do 2 reps x 2 sets; rest 2 min.
B. For Time:
Row 21 calories
Burpees x 21
Row 15 calories
Burpees x 15
Row 9 calories
Burpees x 9
C1. 6 Post Berlin Crabs each direction x 3 sets
C2. Handbalancing
Beginners: 1 kick up plus 5 second hold x 5 sets
Intermediate: 5-10 heel and toe taps x 3 sets
Advanced: HB practice on or off cubes
If it is busy, half of you start with C and half start with B.
Monday, October 29, 2012
IMPORTANT UPDATE - INSULIN TALK
PLEASE NOTE THE CHANGE IN SCHEDULE FOR OUR TALK ON INSULIN. IT WILL NOW BE HELD SATURDAY, NOVEMBER 3 AT 2:45 PM AT OUR 13TH AVE LOCATION.
BE THERE!
Saturday, October 27, 2012
Tuesday, October 30, 2012
A. Pull-ups
Beginners: If you can hold yourself over the bar in PROTRACTED grip, do 3 chin-ups with a spot @ 30x1 x 5 sets; rest 2 min.
If you cannot hold yourself over the bar in a protracted grip, do Barbell rows x 5-7 reps @ 42x2 x 5 sets; rest 2 min.
Intermediate: If you have 1-2 perfect chin-ups or pull-ups, do 1 rep every 30 sec x 3 reps x 5 sets; rest 2 min.
Advanced: Mechanical Leverage Sets x 3 sets; rest 2 min.
B. See Wednesday, October 10, 2012
A. Every 45 sec, perform 2 power snatch and 1-5 ring dips x 8 sets. Do this at approximately 70% of your max power snatch.
Try and add 5 to 10 lbs from Oct 10, 2012. Also, if possible, add 1 ring dip. If you were already hitting 5, add a tempo of 51x1 with support hold.
C. CUBAN ROTATIONS
5-7 reps @ 4121 x 4 sets; rest 2 min.
Beginners: If you can hold yourself over the bar in PROTRACTED grip, do 3 chin-ups with a spot @ 30x1 x 5 sets; rest 2 min.
If you cannot hold yourself over the bar in a protracted grip, do Barbell rows x 5-7 reps @ 42x2 x 5 sets; rest 2 min.
Intermediate: If you have 1-2 perfect chin-ups or pull-ups, do 1 rep every 30 sec x 3 reps x 5 sets; rest 2 min.
Advanced: Mechanical Leverage Sets x 3 sets; rest 2 min.
B. See Wednesday, October 10, 2012
A. Every 45 sec, perform 2 power snatch and 1-5 ring dips x 8 sets. Do this at approximately 70% of your max power snatch.
Try and add 5 to 10 lbs from Oct 10, 2012. Also, if possible, add 1 ring dip. If you were already hitting 5, add a tempo of 51x1 with support hold.
C. CUBAN ROTATIONS
5-7 reps @ 4121 x 4 sets; rest 2 min.
Monday, October 29, 2012
A. Front Squats
Beginners: 5, 5, 5 @ 40x1; rest 2 min (At least 2 warm up sets).
Intermediate: 3, 3, 3, 3; rest 2 min.
Advanced: Max, then down 20 lbs x 2 reps x 2 sets
B. AMRAP in 10 minutes:
Push Press x 5 105/155 lbs
KB Swings x 10 50/70 lbs
Bridge push-ups x 5
For the Bridge Push-ups, if you do not have a perfect bridge just elevate feet. No spotting on this one. If you can't get into a bridge on your own, your coach will provide you with a different progression.
Beginners: 5, 5, 5 @ 40x1; rest 2 min (At least 2 warm up sets).
Intermediate: 3, 3, 3, 3; rest 2 min.
Advanced: Max, then down 20 lbs x 2 reps x 2 sets
B. AMRAP in 10 minutes:
Push Press x 5 105/155 lbs
KB Swings x 10 50/70 lbs
Bridge push-ups x 5
For the Bridge Push-ups, if you do not have a perfect bridge just elevate feet. No spotting on this one. If you can't get into a bridge on your own, your coach will provide you with a different progression.
Sunday, October 28, 2012
A1. Back Squats
Beginners: @ 22x2 5, 5, 5; rest 30 sec. (Do 2 warm up sets).
Intermediate: 3, 3, 3, 3; rest 30 sec. (Do 2 warm up sets).
Advanced: Go to a max, down 20 lbs and do 2 reps x 2 sets; rest 30 sec.
A2. Front Levers
Beginners: 12 sec hold x 5 sets; rest 30 sec.
Intermediate: 8 sec hold x 5 sets; rest 30 sec.
Advanced: cluster set - 3 sec hold, rest 30 sec x 3 reps x 5 sets; rest 30 sec.
B. 2 Rounds
Toes to Bar x 7
Burpees x 7
Box Jumps x 7
Rest 60 sec.
2 sets
Advanced: Absolutely NO RESTING on this one. Perform unbroken.
Beginners: @ 22x2 5, 5, 5; rest 30 sec. (Do 2 warm up sets).
Intermediate: 3, 3, 3, 3; rest 30 sec. (Do 2 warm up sets).
Advanced: Go to a max, down 20 lbs and do 2 reps x 2 sets; rest 30 sec.
A2. Front Levers
Beginners: 12 sec hold x 5 sets; rest 30 sec.
Intermediate: 8 sec hold x 5 sets; rest 30 sec.
Advanced: cluster set - 3 sec hold, rest 30 sec x 3 reps x 5 sets; rest 30 sec.
B. 2 Rounds
Toes to Bar x 7
Burpees x 7
Box Jumps x 7
Rest 60 sec.
2 sets
Advanced: Absolutely NO RESTING on this one. Perform unbroken.
Friday, October 26, 2012
Important - Talk on Insulin
Flux will be holding a talk on INSULIN SATURDAY, November 3 at 2:45 pm. This talk will be held at our 13 th avenue location.
BE THERE! Sarah Kozusko will be giving the lecture. Sarah is a pharmacist of a different breed! Rather than dispense pills, she would rather assist you in living a healthier and more robust life that doesn't include medication.
Sarah educates people on diabetes and she would like to help you understand how insulin affects, among other things, WEIGHT GAIN. This is an important opportunity that you need to take advantage of.
Many of you have complained that you are putting the time in at the gym and yet you are still not losing stubborn belly fat. Chances are some simple changes to your diet would do the trick.
Coach Darci
BE THERE! Sarah Kozusko will be giving the lecture. Sarah is a pharmacist of a different breed! Rather than dispense pills, she would rather assist you in living a healthier and more robust life that doesn't include medication.
Sarah educates people on diabetes and she would like to help you understand how insulin affects, among other things, WEIGHT GAIN. This is an important opportunity that you need to take advantage of.
Many of you have complained that you are putting the time in at the gym and yet you are still not losing stubborn belly fat. Chances are some simple changes to your diet would do the trick.
Coach Darci
Thursday, October 25, 2012
Saturday, October 27, 2012
A. AMRAP in 20 Minutes
5 strict Pull-ups
5 PPP on Parallettes
10 jumping pistols
B1. Elegant Gymnastics Pose x 5 reps x 4 sets
B2. Bridges x 3 reps x 4 sets
C. Cuban Rotations @ 4121 5-7 reps x 4 sets
5 strict Pull-ups
5 PPP on Parallettes
10 jumping pistols
B1. Elegant Gymnastics Pose x 5 reps x 4 sets
B2. Bridges x 3 reps x 4 sets
C. Cuban Rotations @ 4121 5-7 reps x 4 sets
Friday, October 26, 2012
A1. 2-5 HSPU; rest 30 sec. x 5 sets
A2. 1 power clean every 30 sec x 6 reps (Done at approximately 80% of your max) x 5 sets
rest 2 min
B. AMRAP in 5 Minutes
Box Jumps x 10 20/24 "
Wall Balls x 10
Toes to Bar x 10
Rest 5 minutes
C. AMRAP in 5 minutes
Ring Push ups x 10
Burpees x 10
Deadlifts x 10 155/215 lbs
A2. 1 power clean every 30 sec x 6 reps (Done at approximately 80% of your max) x 5 sets
rest 2 min
B. AMRAP in 5 Minutes
Box Jumps x 10 20/24 "
Wall Balls x 10
Toes to Bar x 10
Rest 5 minutes
C. AMRAP in 5 minutes
Ring Push ups x 10
Burpees x 10
Deadlifts x 10 155/215 lbs
Thursday, October 25, 2012
A1. Rope Climb x 1 rep x 4 sets; rest 30 sec.
A2. Cossack Insertions x 6 each direction x 4 sets; rest 30 sec.
A3. KB Snatch 5 reps per arm for advanced (go heavy) and 10 per am for beginners x 4 sets; rest 30 sec.
B. In one minute, do 20 double unders and then AMRAP overhead squats in the remaining time 55/85 lbs.
Rest 1 min
6 Sets
A2. Cossack Insertions x 6 each direction x 4 sets; rest 30 sec.
A3. KB Snatch 5 reps per arm for advanced (go heavy) and 10 per am for beginners x 4 sets; rest 30 sec.
B. In one minute, do 20 double unders and then AMRAP overhead squats in the remaining time 55/85 lbs.
Rest 1 min
6 Sets
Tuesday, October 23, 2012
Flux Meat
Here is a list of people that haven't picked up their meat yet. Please confirm on the BLOG that this is correct. Thank you!
Heather Barnett 50 lbs
Lee Miller 50 lbs
Scott Dyson 50 lbs
Georgina Barlas 50 lbs
Randy dos Santos 50 lbs
Katryna Smith 50 lbs
Brenda Rozycki 150 lbs
Karen Lucke 50 lbs
Dan Frank 50 lbs
If you are interested in GROUND MEAT ONLY, the price is $4.00/lb. Let me know.
Heather Barnett 50 lbs
Lee Miller 50 lbs
Scott Dyson 50 lbs
Georgina Barlas 50 lbs
Randy dos Santos 50 lbs
Katryna Smith 50 lbs
Brenda Rozycki 150 lbs
Karen Lucke 50 lbs
Dan Frank 50 lbs
If you are interested in GROUND MEAT ONLY, the price is $4.00/lb. Let me know.
Sunday, October 21, 2012
Wednesday, October 24, 2012
A. 1 press plus 3 push press plus 5 push jerks (no splits)
Rest 3 minutes
5 sets
Go up in weight with each set.
B. Row for 30 sec AFAP
rest 30 sec
7 sets
C. Handbalancing
Beginners: 1 kick up with 5 second hold x 5 sets; rest 60 sec.
Intermediate: 5-10 heel taps and hold and 5-10 toe taps and hold x 2 sets; rest 60 sec after each set.
Advanced: Either 20 kick up attempts or work on cubes.
Rest 3 minutes
5 sets
Go up in weight with each set.
B. Row for 30 sec AFAP
rest 30 sec
7 sets
C. Handbalancing
Beginners: 1 kick up with 5 second hold x 5 sets; rest 60 sec.
Intermediate: 5-10 heel taps and hold and 5-10 toe taps and hold x 2 sets; rest 60 sec after each set.
Advanced: Either 20 kick up attempts or work on cubes.
Tuesday, October 23, 2012
A. Every minute on the minute, x 7 sets:
Clean Grip Deadlift plus hang power clean plus full clean @ 70 to 80 % of your max.
B. AMRAP in 30 seconds - Front Squats 75/55 lbs
AMRAP in 30 seconds - Static Pull-ups or Chin-ups
AMRAP in 30 seconds - Double Unders
AMRAP in 30 seconds - Toes to Bar
Rest 2 minutes
4 sets
C. Kipping pull-up practice or muscle up practice
Clean Grip Deadlift plus hang power clean plus full clean @ 70 to 80 % of your max.
B. AMRAP in 30 seconds - Front Squats 75/55 lbs
AMRAP in 30 seconds - Static Pull-ups or Chin-ups
AMRAP in 30 seconds - Double Unders
AMRAP in 30 seconds - Toes to Bar
Rest 2 minutes
4 sets
C. Kipping pull-up practice or muscle up practice
Monday, October 22, 2012
http://www.catalystathletics.com/exercises/exercise.php?exerciseID=99
Take 10 minutes to work on technique.
A. Snatch High Pulls - 2 reps every 45 seconds x 7 sets. Heavy but manageable.
B. 30 seconds of ring dips
rest 15 sec.
30 seconds of KB Swings 35/50 lbs.
rest 15 sec
30 sec of support hold
rest 2 minutes
4 sets
C. Step Behinds x 5 reps
Cossack Insertions x 5 reps each direction
2 sets
Take 10 minutes to work on technique.
A. Snatch High Pulls - 2 reps every 45 seconds x 7 sets. Heavy but manageable.
B. 30 seconds of ring dips
rest 15 sec.
30 seconds of KB Swings 35/50 lbs.
rest 15 sec
30 sec of support hold
rest 2 minutes
4 sets
C. Step Behinds x 5 reps
Cossack Insertions x 5 reps each direction
2 sets
Sunday, October 21, 2012
A1. Power Cleans x 5 reps x 5 sets; rest 30 sec. Increase weight with each set. Should not be touch and go. Set up each rep and focus on the technical elements.
A2. HSPU STRICT x 3-5 reps x 5 sets; rest 30 sec. If you do not have a push up, do push-ups.
B. Pistols x 5 reps per leg x 5 sets; rest 30 seconds after you do both legs. Advanced do jumping pistols.
C. Box Jumps AMRAP in 30 sec. Rest 60 sec. x 5 sets
Should be up and down. No rest at the top or bottom. You might have to go lower than usual.
A2. HSPU STRICT x 3-5 reps x 5 sets; rest 30 sec. If you do not have a push up, do push-ups.
B. Pistols x 5 reps per leg x 5 sets; rest 30 seconds after you do both legs. Advanced do jumping pistols.
C. Box Jumps AMRAP in 30 sec. Rest 60 sec. x 5 sets
Should be up and down. No rest at the top or bottom. You might have to go lower than usual.
Wednesday, October 17, 2012
Saturday, October 20, 2012
A. Row 300 meters
12 back squats @ 00x1 Should be at approximately 50 to 60 % of your max.
rest 3 minutes
5 sets
B1. Elegant Gymnastics Pose x 3 reps x 5 sets
B2. Straddle L x 10 sec hold x 5 sets
B3. 15 to 30 support or neutral grip hold on rings x 3 sets
12 back squats @ 00x1 Should be at approximately 50 to 60 % of your max.
rest 3 minutes
5 sets
B1. Elegant Gymnastics Pose x 3 reps x 5 sets
B2. Straddle L x 10 sec hold x 5 sets
B3. 15 to 30 support or neutral grip hold on rings x 3 sets
Friday, October 19, 2012
A. "The Chief "
AMRAP in 3 minutes:
3 Power Cleans 135/95 lbs
6 push ups
9 squats
rest 1 minute
5 sets
See May 20, 2012 and August 8, 2012
B. Locomotion 2 Rounds. Not For Time. Quality!
2 sets of Cossack Insertion
2 sets of Crab Walk
2 sets of step behinds
2 sets of rotational L Sits
AMRAP in 3 minutes:
3 Power Cleans 135/95 lbs
6 push ups
9 squats
rest 1 minute
5 sets
See May 20, 2012 and August 8, 2012
B. Locomotion 2 Rounds. Not For Time. Quality!
2 sets of Cossack Insertion
2 sets of Crab Walk
2 sets of step behinds
2 sets of rotational L Sits
Thursday, October 18, 2012
A. AMRAP in 6 minutes:
12 Thrusters 55/85 lbs
12 Toes to Bar
Rest for 6 minutes.
B. AMRAP in 6 minutes:
10 lizard walks (5 per arm)
10 OHS 55/85 lbs
Rest for 6 minutes.
C1. Pancake stretch (weighted lumbar spine extensions) x 10 reps plus 30 sec hold on last rep x 3 sets
C2. 30 sec handbalancing x 3 sets
For Beginner Handabalancers, do 1 kick up plus 5 sec hold x 5 sets.
IF you have time, do 30 sec of chest to wall handstands x 3 sets
Intermediate: 5-10 heel taps and 5-10 toe taps x 3 sets. Then practice your kick up, trying to hit the 'sweet spot'.
12 Thrusters 55/85 lbs
12 Toes to Bar
Rest for 6 minutes.
B. AMRAP in 6 minutes:
10 lizard walks (5 per arm)
10 OHS 55/85 lbs
Rest for 6 minutes.
C1. Pancake stretch (weighted lumbar spine extensions) x 10 reps plus 30 sec hold on last rep x 3 sets
C2. 30 sec handbalancing x 3 sets
For Beginner Handabalancers, do 1 kick up plus 5 sec hold x 5 sets.
IF you have time, do 30 sec of chest to wall handstands x 3 sets
Intermediate: 5-10 heel taps and 5-10 toe taps x 3 sets. Then practice your kick up, trying to hit the 'sweet spot'.
Monday, October 15, 2012
Massage Appointments Available
The following appointments are available this Wednesday, October 17th:
4pm, 5pm, 6pm, 7pm, 8pm
To book your appointment please email Charity at fluxregina@gmail.com
4pm, 5pm, 6pm, 7pm, 8pm
To book your appointment please email Charity at fluxregina@gmail.com
Sunday, October 14, 2012
Wednesday, October 17, 2012
A. For Time:
The various progressions will be on the whiteboard.
Ladder of 10 down to 1
Deadlifts 185/275 lbs
ring dips
B1. low gate mobility - behind the knee pistol x 5 reps per leg x 3 sets
B2. Weighted Butterfly Stretch x 30 reps plus 30 sec hold x 3 sets
B3. Jefferson Curls x 10 reps plus 30 sec hold x 3 sets
B4. Weighted shoulder dislocates on your belly - 10 reps plus 30 sec hold x 3 sets
The various progressions will be on the whiteboard.
Ladder of 10 down to 1
Deadlifts 185/275 lbs
ring dips
B1. low gate mobility - behind the knee pistol x 5 reps per leg x 3 sets
B2. Weighted Butterfly Stretch x 30 reps plus 30 sec hold x 3 sets
B3. Jefferson Curls x 10 reps plus 30 sec hold x 3 sets
B4. Weighted shoulder dislocates on your belly - 10 reps plus 30 sec hold x 3 sets
Tuesday, October 16, 2012
A. TESTING
From OPT
See May 18, 2012
March 22, 2011
5 Rounds - Each for Time
20 push press 55/75 lbs
20 Pull-Ups
20 Calorie Row
20 Burpees
Walk rest for 8 minutes.
Beginners: Do 2 round and then see if you are up for another round. Your coaches will help you to individually prescribe for this one. Times should be around: 3-4 minutes.
From OPT
See May 18, 2012
March 22, 2011
5 Rounds - Each for Time
20 push press 55/75 lbs
20 Pull-Ups
20 Calorie Row
20 Burpees
Walk rest for 8 minutes.
Beginners: Do 2 round and then see if you are up for another round. Your coaches will help you to individually prescribe for this one. Times should be around: 3-4 minutes.
Monday, October 15, 2012
A. HSPU TESTING
Make sure your coach witnesses at least 2 of your 5 sets
Advanced: AMRAP unbroken at a chosen height (plates or parallettes for hands) x 5 sets; rest 2 min.
Intermediate: 3-4 reps at a chosen height (plates for head) x 5 sets; rest 2 min.
Beginners: 3-4 reps downward dogs x 5 sets; rest 2 min.
What to measure? If you are chest to wall, measure hand width, head placement, and the distance of your hands from the wall.
On the floor? Feet and hand width and distance from each other.
B. TESTING
See July 8, 2011
August 18, 2011
For Time
10 Hang Power Cleans 95/135 lbs
400 meter run
12 burpees
3 Rounds
Make sure your coach witnesses at least 2 of your 5 sets
Advanced: AMRAP unbroken at a chosen height (plates or parallettes for hands) x 5 sets; rest 2 min.
Intermediate: 3-4 reps at a chosen height (plates for head) x 5 sets; rest 2 min.
Beginners: 3-4 reps downward dogs x 5 sets; rest 2 min.
What to measure? If you are chest to wall, measure hand width, head placement, and the distance of your hands from the wall.
On the floor? Feet and hand width and distance from each other.
B. TESTING
See July 8, 2011
August 18, 2011
For Time
10 Hang Power Cleans 95/135 lbs
400 meter run
12 burpees
3 Rounds
Saturday, October 13, 2012
Sunday, October 14, 2012
In your warm up, practice a few minutes of kipping pull-ups and kipping hspu.
You have 20 minutes for warm up today.
Coaches will take you through some joint prep and a kipping tutorial. If you do not need the tutorial for either movement, move onto A.
A. BENCHMARK
HELEN
3 Rounds for Time
400 meter run
21 kettlebell swings 35/55 lbs
12 kipping pull-ups
B1. cuban rotations @ 4121 5-7 reps x 3 sets; rest 30 sec.
B2. Jefferson curl x 10 reps plus 30 sec hold on last rep x 3 sets; rest 30 sec.
B3. weighted lumbar spine x 10 reps plus 30 sec hold on last rep x 3 sets; rest 30 sec.
You have 20 minutes for warm up today.
Coaches will take you through some joint prep and a kipping tutorial. If you do not need the tutorial for either movement, move onto A.
A. BENCHMARK
HELEN
3 Rounds for Time
400 meter run
21 kettlebell swings 35/55 lbs
12 kipping pull-ups
B1. cuban rotations @ 4121 5-7 reps x 3 sets; rest 30 sec.
B2. Jefferson curl x 10 reps plus 30 sec hold on last rep x 3 sets; rest 30 sec.
B3. weighted lumbar spine x 10 reps plus 30 sec hold on last rep x 3 sets; rest 30 sec.
Thursday, October 11, 2012
Saturday, October 13, 2012
Last day of our strength bias.
A. Push Press
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: max, then down 15 to 30 lbs x 2 reps x 2 sets
B. Every 2 minutes, do 30 double unders. With the remaining time, do AMRAP strict muscle ups. x 3 sets
Rest 5 minutes.
C. Every 2 minutes, do 10 burpees. With the remaining time, do AMRAP toes to bar. x 3 sets
A. Push Press
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: max, then down 15 to 30 lbs x 2 reps x 2 sets
B. Every 2 minutes, do 30 double unders. With the remaining time, do AMRAP strict muscle ups. x 3 sets
Rest 5 minutes.
C. Every 2 minutes, do 10 burpees. With the remaining time, do AMRAP toes to bar. x 3 sets
Friday, October 12, 2012
A. Front Squats
Beginners: @ 20x2, 5, 5, 5
Intermediate and advanced: @ 40x1, 3-4 reps x 4 sets
B. AMRAP Power Cleans in 60 sec @ 115/165 lbs
Rest 60 sec.
AMRAP strict HSPU in 60 sec
Rest 2 minutes.
5 sets
Beginners: @ 20x2, 5, 5, 5
Intermediate and advanced: @ 40x1, 3-4 reps x 4 sets
B. AMRAP Power Cleans in 60 sec @ 115/165 lbs
Rest 60 sec.
AMRAP strict HSPU in 60 sec
Rest 2 minutes.
5 sets
Monday, October 8, 2012
Thursday, October 11, 2012
Rob doing ring dips and Khiem snatching.
A1. Back Squats
Beginners: 5, 5, 5 @ 22x2; rest exactly 30 sec.
Intermediate: 3, 3, 3, 3; rest exactly 45 sec.
Advanced: Max, then down 15 to 30 lbs for 2 reps x 2 sets; rest exactly 30 sec.
A2. Pull-ups
Beginners 1: 3-5 ring rows @ 52x2 x 5 sets; rest exactly 60 sec.
Beginners 2: 20 to 30 sec pronated grip eccentric x 5 sets; rest exactly 60 sec.
Intermediate: 1-5 reps of chin-ups @ 30x1 x 5 sets; rest exactly 60 sec.
Advanced 1: 1-5 reps of pull-ups @ 30x1 x 5 sets; rest exactly 60 sec.
Advanced 2: Iso 15 sec holds per arm in L sit x 5 sets, rest 10 sec between arms; rest exactly 60 sec.
B. 15 cal row
5 pistols per leg (advanced do jumping pistols onto box)
rest 2 minutes.
5 sets
Wednesday, October 10, 2012
A. Every 45 sec, perform 2 power snatch and 1-5 ring dips x 8 sets. Do this at approximately 70% of your max power snatch.
B. AMRAP in 5 minutes:
7 barbell jumping squats @ 95/135 lbs
10 Toes to Bar
Please note that only advanced folks should be doing jumping squats. Do regular weighted barbell squats if you are a beginner or intermediate.
Rest 5 minutes
PART C is Handbalancing
Your coaches will give you your progressions.
B. AMRAP in 5 minutes:
7 barbell jumping squats @ 95/135 lbs
10 Toes to Bar
Please note that only advanced folks should be doing jumping squats. Do regular weighted barbell squats if you are a beginner or intermediate.
Rest 5 minutes
PART C is Handbalancing
Your coaches will give you your progressions.
Tuesday, October 9, 2012
Week 2 of our Strength Bias
A. Front Squat
Beginners: 5, 5, 5 @ 20x2
Intermediate and advanced: 3-4 reps @ 40x1 x 4 sets
B. Every 30 seconds, perform 2 Power cleans and 2 push press x 8 sets.
Choose your weight wisely for this one. For advanced folks, you will be looking at about 65 to 70% of your max push press. For beginners, it will be more like 80 to 90%.
C1. bridges x 2 reps x 3 sets; rest 30 sec.
C2. Jefferson curls x 10 reps plus 30 sec hold x 3 sets; rest 30 sec.
A. Front Squat
Beginners: 5, 5, 5 @ 20x2
Intermediate and advanced: 3-4 reps @ 40x1 x 4 sets
B. Every 30 seconds, perform 2 Power cleans and 2 push press x 8 sets.
Choose your weight wisely for this one. For advanced folks, you will be looking at about 65 to 70% of your max push press. For beginners, it will be more like 80 to 90%.
C1. bridges x 2 reps x 3 sets; rest 30 sec.
C2. Jefferson curls x 10 reps plus 30 sec hold x 3 sets; rest 30 sec.
Sunday, October 7, 2012
WOD at 10am on holiday Monday, October 8th!
Coach Darci and I will be running a WOD at 10am tomorrow on the holiday Monday!
Our apologies for the mix up with Coach Dallas running late this morning!
Our apologies for the mix up with Coach Dallas running late this morning!
Sunday, October 7, 2012
A. Back Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate: 3, 3, 3, 3
Advanced: Max, then down 15 to 30 lbs x 2 reps x 2 sets
B. HSPU TESTING
Write down as much information as possible.
Make sure your coach witnesses at least 2 of your sets.
Beginners: Downward dog triangle position. Make sure you have measured and marked. 3-4 reps x 5 sets; rest 2 minutes.
Intermediate: Chest to wall, triangle x 3-4 reps x 5 sets on elevated plates; rest 2 min.
Advanced: Chest to wall, triangle, 5 reps x 5 sets; rest 2 min. Elevate hands if you are more advanced.
C. For Time:
250 meter row
200 meter run
rest 2 min
For Time:
500 meter row
400 meter run
Beginners: 5, 5, 5 @ 22x2
Intermediate: 3, 3, 3, 3
Advanced: Max, then down 15 to 30 lbs x 2 reps x 2 sets
B. HSPU TESTING
Write down as much information as possible.
Make sure your coach witnesses at least 2 of your sets.
Beginners: Downward dog triangle position. Make sure you have measured and marked. 3-4 reps x 5 sets; rest 2 minutes.
Intermediate: Chest to wall, triangle x 3-4 reps x 5 sets on elevated plates; rest 2 min.
Advanced: Chest to wall, triangle, 5 reps x 5 sets; rest 2 min. Elevate hands if you are more advanced.
C. For Time:
250 meter row
200 meter run
rest 2 min
For Time:
500 meter row
400 meter run
Wednesday, October 3, 2012
Saturday, October 6, 2012
Jan and Trudi have become pillars of the Flux community. Recently, they volunteered for the Sask Open Weightlifting Competition that Flux hosted. I am really proud to say that there are a number of Fluxers entering their "golden years" with more strength and movement capabilities than folks half their age.
Strongman Workout!
NOTE: Atlas stones are only used outside - wear warm clothes.
A. TGU x 2 reps per arm x 5 sets; rest 120 sec.
Beginners: 5 reps per arm x 5 sets; rest 120 sec.
B. Atlas Stone carry and over the rack
50 meter sled push
20 sandbag thrusters 45 lbs/70 lbs
rest 4 minutes
3 sets
Friday, October , 2012
A. Front Squats
Beginners: 5, 5, 5 @ 30x1
Intermediate: 3, 3, 3, 3 @ 30x1
Advanced: 3-4 reps @ 30x1
B. 5 Rounds for Time
Deadlifts x 7 205/315 lbs
Ring Push-ups x 5-10
Beginners: 5, 5, 5 @ 30x1
Intermediate: 3, 3, 3, 3 @ 30x1
Advanced: 3-4 reps @ 30x1
B. 5 Rounds for Time
Deadlifts x 7 205/315 lbs
Ring Push-ups x 5-10
Thursday, October 4, 2012
A. Split Jerks
Beginners: 20 minutes of practice
Intermediate: 3, 3, 3, 3
Advanced: Hit a max, then down 15 to 30 lbs for 2 reps x 2 sets
B. AMRAP in 3 minutes:
20 double unders
5 burpees
rest 3 minutes.
C. AMRAP in 3 minutes:
7 KB Swings 50/70 lbs
7 box jumps 20/24"
rest 3 minutes
D. AMRAP in 3 minutes:
5 per arm DB power snatch 25/45 lbs
5 toes to bar
Beginners: 20 minutes of practice
Intermediate: 3, 3, 3, 3
Advanced: Hit a max, then down 15 to 30 lbs for 2 reps x 2 sets
B. AMRAP in 3 minutes:
20 double unders
5 burpees
rest 3 minutes.
C. AMRAP in 3 minutes:
7 KB Swings 50/70 lbs
7 box jumps 20/24"
rest 3 minutes
D. AMRAP in 3 minutes:
5 per arm DB power snatch 25/45 lbs
5 toes to bar
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