A. Cleans from Blocks - See April 17, 2014
Advanced: go to a max and then do 1 set of doubles at 10-20 lbs less
Intermediate: 3, 3, 3, 3
Beginner: 5, 5, 5, 5, 5
B. For Time:
New 435 meter route
2 Rounds of:
12 Box Jumps 20/24"
12 clapping push ups
100 meter sled pull 95/135 lbs
50 shoulder taps
Sunday, April 27, 2014
Saturday, May 3, 2014
A1. Snatch From Blocks - See Monday, April 21, 2014
Beginners: 5, 5, 5, 5 (power is fine)
Intermediate: 3, 3, 3, 3
Advanced: 1 RM in 20 minutes and 1 set of doubles at approx. 15-20 lbs lighter.
A2. HSPU - See April 7, 12 and 22, 2014
Back to Wall HSPU (strict)
Advanced: add height to hands x 4-5 reps @ 31x1 x 5 sets
Intermediate 1: to floor 4-5 reps @ 31x1 x 5 sets
Intermediate 2: add height, but no more than 2 x 15 lb plates.
Beginner: downward dog hspu (more advanced should pull feet off the floor) x 5 reps@ 51x1
Rest 60 sec.
NOTE: Make sure you follow the tempo for the hspu as well as the back squats.
I want VOLUME on the HSPU today, so if you have 1 set that you only hit 4 on, that is ok, but if you are consistently hitting 4 it is too intense.
Rest ONLY 45 sec between movements.
B. 3 Rounds for Time:
DB or KB squats 35/55 lbs (must hold two KB or DB) x 15
Muscle ups x 3/5
High Hang (Tall) Power cleans x 7 95/135 lbs
Beginners: 5, 5, 5, 5 (power is fine)
Intermediate: 3, 3, 3, 3
Advanced: 1 RM in 20 minutes and 1 set of doubles at approx. 15-20 lbs lighter.
A2. HSPU - See April 7, 12 and 22, 2014
Back to Wall HSPU (strict)
Advanced: add height to hands x 4-5 reps @ 31x1 x 5 sets
Intermediate 1: to floor 4-5 reps @ 31x1 x 5 sets
Intermediate 2: add height, but no more than 2 x 15 lb plates.
Beginner: downward dog hspu (more advanced should pull feet off the floor) x 5 reps@ 51x1
Rest 60 sec.
NOTE: Make sure you follow the tempo for the hspu as well as the back squats.
I want VOLUME on the HSPU today, so if you have 1 set that you only hit 4 on, that is ok, but if you are consistently hitting 4 it is too intense.
Rest ONLY 45 sec between movements.
B. 3 Rounds for Time:
DB or KB squats 35/55 lbs (must hold two KB or DB) x 15
Muscle ups x 3/5
High Hang (Tall) Power cleans x 7 95/135 lbs
Friday, May 2, 2014
A. Front Squats
Session 1-6
Beginners: @ 32x2
Advanced @ 30x1
4 sets
B. Toes to Bar x 12 AFAP
Sled Pulls 95/135 lbs x 30 meters
Start every 3 minutes for 7 sets
Session 1-6
Beginners: @ 32x2
Advanced @ 30x1
4 sets
B. Toes to Bar x 12 AFAP
Sled Pulls 95/135 lbs x 30 meters
Start every 3 minutes for 7 sets
Thursday, May 1, 2014
A. 3 position clean
Beginners - 3. 3. 3. 3
Intermediate and Advanced: 2. 2. 2. 2 x 4 sets
clean grip deadlift plus tall power clean plus hang clean
Check your weights from last week on April 17, 2014. The advanced and Intermediate have to do a bit more volume so make sure you take that into account.
Rest 2 minutes
B. 1 min thrusters 35/45 lbs
1 min burpees
1 min KB snatch (30 sec in each hand)35/55 lbs
1 min rest
4 sets
Beginners - 3. 3. 3. 3
Intermediate and Advanced: 2. 2. 2. 2 x 4 sets
clean grip deadlift plus tall power clean plus hang clean
Check your weights from last week on April 17, 2014. The advanced and Intermediate have to do a bit more volume so make sure you take that into account.
Rest 2 minutes
B. 1 min thrusters 35/45 lbs
1 min burpees
1 min KB snatch (30 sec in each hand)35/55 lbs
1 min rest
4 sets
Wednesday, April 30, 2014
A1. Snatch High Pulls
See April 19, 2014
Advanced: 5, 5, 5: Your first working set should be at your max snatch weight. Go up approx. 10 lbs each set.
Intermediate: 5, 5, 5 - Base your first working set off your 3RM snatch and go up 10 lbs each set.
Beginner: 5, 5, 5 - Base your first working set off the most you have snatched and go up 10 lbs each set.
Rest 30 sec ONLY
A2. Ring Dips - See April 14
Advanced: Support hold ring dips @ 31x1 x 2-5 reps x 4 sets
Intermediate: 2-5 ring dips @ 31x1 x 4 sets
Intermediate 2: 2-5 bar dips @ 31x1 x 4 sets
Beginner: tricep bench dips @ 51x1 x 5 reps x 4 sets
Rest 60 Sec Only
B. Sprint 20 meters x there and back three times = 120 meters. Must touch ground at each end except on last 20 meters.
OHS x 8 95/135 lbs
Rest 3 minutes
4 sets
See April 19, 2014
Advanced: 5, 5, 5: Your first working set should be at your max snatch weight. Go up approx. 10 lbs each set.
Intermediate: 5, 5, 5 - Base your first working set off your 3RM snatch and go up 10 lbs each set.
Beginner: 5, 5, 5 - Base your first working set off the most you have snatched and go up 10 lbs each set.
Rest 30 sec ONLY
A2. Ring Dips - See April 14
Advanced: Support hold ring dips @ 31x1 x 2-5 reps x 4 sets
Intermediate: 2-5 ring dips @ 31x1 x 4 sets
Intermediate 2: 2-5 bar dips @ 31x1 x 4 sets
Beginner: tricep bench dips @ 51x1 x 5 reps x 4 sets
Rest 60 Sec Only
B. Sprint 20 meters x there and back three times = 120 meters. Must touch ground at each end except on last 20 meters.
OHS x 8 95/135 lbs
Rest 3 minutes
4 sets
Tuesday, April 29, 2014
A1. Back Squats Session 1-6. Start Round 2 if you have completed Round 1.
4 sets @ 32x2 ; rest 60 sec.
A2. Strict Pulling
Advanced: 2, 2, 2, 2 weighted chin ups (absolutely no kipping); rest 90 sec.
Intermediate: chin ups or pull ups 3-5 reps x 4 sets; rest 90 sec.
Beginner: elevated ring rows if possible @ 31x1 x 5 reps x 4 sets; rest 90 sec.
B. On the minute, do 5 kipping chest to bar pull ups until you hit 200 double unders or hit 7 minutes, whichever comes first.
May use a band for kipping pull ups IF you have a 30 sec eccentric chin up.
Striving to get a double under? Reduce the reps.
Don't care about double unders? do 300 single unders or less
4 sets @ 32x2 ; rest 60 sec.
A2. Strict Pulling
Advanced: 2, 2, 2, 2 weighted chin ups (absolutely no kipping); rest 90 sec.
Intermediate: chin ups or pull ups 3-5 reps x 4 sets; rest 90 sec.
Beginner: elevated ring rows if possible @ 31x1 x 5 reps x 4 sets; rest 90 sec.
B. On the minute, do 5 kipping chest to bar pull ups until you hit 200 double unders or hit 7 minutes, whichever comes first.
May use a band for kipping pull ups IF you have a 30 sec eccentric chin up.
Striving to get a double under? Reduce the reps.
Don't care about double unders? do 300 single unders or less
Monday, April 28, 2014
A. Clean and Jerk - see April 14 and April 12, 2014
Advanced - Go to a daily max in 20 min. 1 set of doubles = 30 min
Intermediate: 3, 3, 3, 3
Beginner: 5, 5, 5, 5 (push jerk)
B. 4 Rounds for Time:
Push Press x 12 85/135 lbs
Kipping Muscle Ups x 3/5
Jumping Split Squats x 20
Muscle up progressions -
Can do banded muscle up as long as they can achieve a full lock out and start from full extension.
IF you are doing tomorrow's wod, ONLY do 3 ring dips or bar dips (may use the orange band but nothing heavier)
If you are not doing tomorrow's wod, please do: 7 kipping pull ups and 3 ring dips as a substitution for the muscle ups
Advanced - Go to a daily max in 20 min. 1 set of doubles = 30 min
Intermediate: 3, 3, 3, 3
Beginner: 5, 5, 5, 5 (push jerk)
B. 4 Rounds for Time:
Push Press x 12 85/135 lbs
Kipping Muscle Ups x 3/5
Jumping Split Squats x 20
Muscle up progressions -
Can do banded muscle up as long as they can achieve a full lock out and start from full extension.
IF you are doing tomorrow's wod, ONLY do 3 ring dips or bar dips (may use the orange band but nothing heavier)
If you are not doing tomorrow's wod, please do: 7 kipping pull ups and 3 ring dips as a substitution for the muscle ups
Sunday, April 20, 2014
Sunday, April 27, 2014
A. TGU
Advanced: In 15 minutes, take a KB in each hand and do 3, 3, 3, 3
Intermediate/beginner: Single arm Kettlebell 3, 3, 3, 3
If movement is solid, go up in weight with each set.
B. Sled pulls with rope x 40 feet
10-15 clapping push ups/regular push ups/elevated push ups
Rest 90 sec.
5 sets
Advanced: In 15 minutes, take a KB in each hand and do 3, 3, 3, 3
Intermediate/beginner: Single arm Kettlebell 3, 3, 3, 3
If movement is solid, go up in weight with each set.
B. Sled pulls with rope x 40 feet
10-15 clapping push ups/regular push ups/elevated push ups
Rest 90 sec.
5 sets
Saturday, April 26, 2014
A. Advanced: Max clean and jerk and 1 set of doubles at 15-20 lbs less.
Intermediate: 3, 3, 3, 3
Beginner: 5, 5, 5, 5
B. Row 300 meters (if it is nice out, pull the rowers out into the astro turf space).
shuttle sprint 20 x 6 = 60 meters (must touch ground at each end except for last line).
10 burpees
Rest 3 minutes
4 sets (advanced might only have time for 3 sets).
Intermediate: 3, 3, 3, 3
Beginner: 5, 5, 5, 5
B. Row 300 meters (if it is nice out, pull the rowers out into the astro turf space).
shuttle sprint 20 x 6 = 60 meters (must touch ground at each end except for last line).
10 burpees
Rest 3 minutes
4 sets (advanced might only have time for 3 sets).
Friday, April 25, 2014
A. Snatch Balance
Beginners: If you can't do the third position, focus on first and second. 3, 3, 3, 3
Intermediate/Advanced: work up to 50-60% of your max snatch x 5 reps x 3 sets.
B. Kipping Muscle ups x 7
KB Swings x 20 35/55 lbs
OH Stationary Lunges x 20 25/45 lbs
Kipping Muscle Ups x 5
KB Swings x 25
OH Stationary Lunges x 20
Kipping Muscle ups x 3
KB Swings x 30
OH Stationary Lunges x 20
Intermediate: 3 banded muscle ups
Reduce reps/weight if necessary.
No Muscle up, but you have pull ups and ring dips/bar dips? Do 5 kipping pull ups and 3 ring dips/bar dips. (No Bands on bar or ring dips).
Not ready for kipping chin ups and dips? do 3 ring rows and 2 push ups if you didn't do them yesterday.
Beginners: If you can't do the third position, focus on first and second. 3, 3, 3, 3
Intermediate/Advanced: work up to 50-60% of your max snatch x 5 reps x 3 sets.
B. Kipping Muscle ups x 7
KB Swings x 20 35/55 lbs
OH Stationary Lunges x 20 25/45 lbs
Kipping Muscle Ups x 5
KB Swings x 25
OH Stationary Lunges x 20
Kipping Muscle ups x 3
KB Swings x 30
OH Stationary Lunges x 20
Intermediate: 3 banded muscle ups
Reduce reps/weight if necessary.
No Muscle up, but you have pull ups and ring dips/bar dips? Do 5 kipping pull ups and 3 ring dips/bar dips. (No Bands on bar or ring dips).
Not ready for kipping chin ups and dips? do 3 ring rows and 2 push ups if you didn't do them yesterday.
Thursday, April 24, 2014
A. Back Squats
Session 1-6 x 4 sets @ 32x2 (We are doing 2 full cycles of this prescription).
B. Advanced:
Every 90 sec do:
15 double unders
1-5 kipping hspu (Feet must be in contact with the wall at full lock out).
7 sets
Intermediate: This is you if you do not have a kipping hspu but you do have 10 perfect push ups.
Downward dog x 2 reps (make them a bit harder than usual, ie, pull feet off the floor if you can).
7 stes
Beginner: If you do not have 10 push ups, but you have some, do 2-8 reps.
For Double Unders:
Reduce reps or do 60 single unders.
Should be unbroken.
Session 1-6 x 4 sets @ 32x2 (We are doing 2 full cycles of this prescription).
B. Advanced:
Every 90 sec do:
15 double unders
1-5 kipping hspu (Feet must be in contact with the wall at full lock out).
7 sets
Intermediate: This is you if you do not have a kipping hspu but you do have 10 perfect push ups.
Downward dog x 2 reps (make them a bit harder than usual, ie, pull feet off the floor if you can).
7 stes
Beginner: If you do not have 10 push ups, but you have some, do 2-8 reps.
For Double Unders:
Reduce reps or do 60 single unders.
Should be unbroken.
Wednesday, April 23, 2014
A. Clean Grip Deadlift plus hang power clean plus clean x 1.1.1 x 4 sets
Advanced: Warm up to approximately 80-85% of your max clean and do all reps of the cluster set at that weight. Remember that the more advanced you are with the clean, the more neuromuscular efficiency you display, which means doing your sets at a slightly lower percentage.
Rest 2 minutes between sets.
Intermediate: same complex but at 85-90% of your 3 RM x 4 sets
Beginner: 2. 2. 2 (This means, 2 clean grip deadlifts, then 2 hang power cleans then 2 cleans) x 4 sets
B. For those working on getting that first kipping toes to bar or for those of you working on consistency and accumulating more volume.
If you can do 20 Toes to Bar unbroken, skip B and go to C.
You have a 20-30 sec eccentric chin up? 10 min of toes to Bar kipping practice
If you do not have a 20-30 sec eccentric chin up, please do 5 ring rows @ 51x1 x 3 sets; rest 60 sec.
C. For Time:
21-15-9
Thrusters 65/95 lbs
Burpees
Toes to Bar x 40
Advanced: Warm up to approximately 80-85% of your max clean and do all reps of the cluster set at that weight. Remember that the more advanced you are with the clean, the more neuromuscular efficiency you display, which means doing your sets at a slightly lower percentage.
Rest 2 minutes between sets.
Intermediate: same complex but at 85-90% of your 3 RM x 4 sets
Beginner: 2. 2. 2 (This means, 2 clean grip deadlifts, then 2 hang power cleans then 2 cleans) x 4 sets
B. For those working on getting that first kipping toes to bar or for those of you working on consistency and accumulating more volume.
If you can do 20 Toes to Bar unbroken, skip B and go to C.
You have a 20-30 sec eccentric chin up? 10 min of toes to Bar kipping practice
If you do not have a 20-30 sec eccentric chin up, please do 5 ring rows @ 51x1 x 3 sets; rest 60 sec.
C. For Time:
21-15-9
Thrusters 65/95 lbs
Burpees
Toes to Bar x 40
Tuesday, April 22, 2014
A1. Front Squats
Beginners: 32x2 x 4 sets, Session 1-6
Intermediate/advanced: @ 30x1 x 4 sets, Session 1-6
A2. Back to Wall HSPU (strict) - SEE Monday, April 7, 2014
Advanced: add height to hands x 4-5 reps @ 31x1 x 5 sets
Intermediate 1: to floor 4-5 reps @ 31x1 x 5 sets
Intermediate 2: add height, but no more than 2 x 15 lb plates.
Beginner: downward dog hspu (more advanced should pull feet off the floor) x 5 reps@ 51x1
Rest 60 sec.
NOTE: Make sure you follow the tempo for the hspu as well as the back squats.
I want VOLUME on the HSPU today, so if you have 1 set that you only hit 4 on, that is ok, but if you are consistently hitting 4 it is too intense.
B. 45 Sec Calorie Row
Rest 30 sec
45 sec shoulder taps (prescribed is entire palm within 1 foot of wall).
Rest 30 sec
45 sec Box Jumps
Rest 30 sec
5 sets
Beginners: 32x2 x 4 sets, Session 1-6
Intermediate/advanced: @ 30x1 x 4 sets, Session 1-6
A2. Back to Wall HSPU (strict) - SEE Monday, April 7, 2014
Advanced: add height to hands x 4-5 reps @ 31x1 x 5 sets
Intermediate 1: to floor 4-5 reps @ 31x1 x 5 sets
Intermediate 2: add height, but no more than 2 x 15 lb plates.
Beginner: downward dog hspu (more advanced should pull feet off the floor) x 5 reps@ 51x1
Rest 60 sec.
NOTE: Make sure you follow the tempo for the hspu as well as the back squats.
I want VOLUME on the HSPU today, so if you have 1 set that you only hit 4 on, that is ok, but if you are consistently hitting 4 it is too intense.
B. 45 Sec Calorie Row
Rest 30 sec
45 sec shoulder taps (prescribed is entire palm within 1 foot of wall).
Rest 30 sec
45 sec Box Jumps
Rest 30 sec
5 sets
Monday, April 21, 2014
A. Snatch from blocks
Beginners: 5, 5, 5, 5 (power is fine)
Intermediate: 3, 3, 3, 3
Advanced: 1 RM in 20 minutes and 1 set of doubles at approx. 15-20 lbs lighter.
B. For Time: 18, 15, 12, 9, 6, 3
Overhead Squats 65/95 lbs
Kipping Pull ups
Start at 18 ONLY if you can do the first round UNBROKEN. If you cannot, start at 15 or less.
Coaches, as always, use your discretion on reps and weight.
You may use a band for kipping pull ups IF you have a 20-30 sec eccentric.
For those NOT doing prescribed, you should be able to do 8 reps unbroken for both OHS and kipping pull ups in first set.
Beginners: 5, 5, 5, 5 (power is fine)
Intermediate: 3, 3, 3, 3
Advanced: 1 RM in 20 minutes and 1 set of doubles at approx. 15-20 lbs lighter.
B. For Time: 18, 15, 12, 9, 6, 3
Overhead Squats 65/95 lbs
Kipping Pull ups
Start at 18 ONLY if you can do the first round UNBROKEN. If you cannot, start at 15 or less.
Coaches, as always, use your discretion on reps and weight.
You may use a band for kipping pull ups IF you have a 20-30 sec eccentric.
For those NOT doing prescribed, you should be able to do 8 reps unbroken for both OHS and kipping pull ups in first set.
Sunday, April 13, 2014
Sunday, April 20, 2014
A. Press - Session 1-6 @ 31x1 x 4 sets
B. Hang Power Cleans x 5 Not For Time - @ 75-80% of your max
Rest 60 sec
Ring Dips AMRAP unbroken
For TIme:
Row 350 meters
30 double unders
Rest 2 minutes.
5 sets
I want consistency in your times across all 5 sets
B. Hang Power Cleans x 5 Not For Time - @ 75-80% of your max
Rest 60 sec
Ring Dips AMRAP unbroken
For TIme:
Row 350 meters
30 double unders
Rest 2 minutes.
5 sets
I want consistency in your times across all 5 sets
Saturday, April 19, 2014
A. Snatch High Pulls
Advanced: 5, 5, 5: Your first working set should be at your max snatch weight. Go up approx. 10 lbs each set.
Intermediate: 5, 5, 5 - Base your first working set off your 3RM snatch and go up 10 lbs each set.
Beginner: 5, 5, 5 - BAse your first working set off the most you have snatched and go up 10 lbs each set.
B. Helen
3 Rounds for Time
400 meter run
21 KB Swings 35/55 lbs
12 Kipping Pulls ups
See:
Advanced: 5, 5, 5: Your first working set should be at your max snatch weight. Go up approx. 10 lbs each set.
Intermediate: 5, 5, 5 - Base your first working set off your 3RM snatch and go up 10 lbs each set.
Beginner: 5, 5, 5 - BAse your first working set off the most you have snatched and go up 10 lbs each set.
B. Helen
3 Rounds for Time
400 meter run
21 KB Swings 35/55 lbs
12 Kipping Pulls ups
See:
Friday, April 18, 2014
A1. Back Squats - Session 1-6 @ 32x2 x 4 sets
A2. Skin the cats
B. Sled push and pull x 25 meters x 2 = 50 meters (push and then pull back)
10 burpees
rest 3 min
5 sets
A2. Skin the cats
B. Sled push and pull x 25 meters x 2 = 50 meters (push and then pull back)
10 burpees
rest 3 min
5 sets
Thursday, April 17, 2014
A1. Clean from blocks
Advanced: go to a max and then do 1 set of doubles at 10-20 lbs less
Intermediate: 3, 3, 3, 3
Beginner: 5, 5, 5, 5, 5
rest about 60 sec between movements
A2. Muscle Ups
Advanced: Development 3-5 reps x 4 sets (get a spot if necessary)
Intermediate: Bent arm muscle ups x 3 reps x 4 sets
Intermediate 2: Deep Ring dips x 2-5 @ 31x1 and then 2-5 chin ups or pull ups @ 31x1 x 4 sets
Beginner 1: Deep bar dips x 2-5(may use a band if it is the orange one) and then ring rows @ 51x1 x 5 reps x 4 sets
B. "The Chief" See Jan 7 2013; Oct 19 2012; May 20 2012; Aug 8 2012
AMRAP in 3 minutes:
3 power cleans 85/135 lbs
6 push ups
9 air squats
Rest 1 min
5 sets
Advanced: go to a max and then do 1 set of doubles at 10-20 lbs less
Intermediate: 3, 3, 3, 3
Beginner: 5, 5, 5, 5, 5
rest about 60 sec between movements
A2. Muscle Ups
Advanced: Development 3-5 reps x 4 sets (get a spot if necessary)
Intermediate: Bent arm muscle ups x 3 reps x 4 sets
Intermediate 2: Deep Ring dips x 2-5 @ 31x1 and then 2-5 chin ups or pull ups @ 31x1 x 4 sets
Beginner 1: Deep bar dips x 2-5(may use a band if it is the orange one) and then ring rows @ 51x1 x 5 reps x 4 sets
B. "The Chief" See Jan 7 2013; Oct 19 2012; May 20 2012; Aug 8 2012
AMRAP in 3 minutes:
3 power cleans 85/135 lbs
6 push ups
9 air squats
Rest 1 min
5 sets
Wednesday, April 16, 2014
Practice kipping hspu in warm up.
A. 2 Rounds for Time
Toes to Bar x 7
Hang Power Snatch x 5 65/95 lbs
OHS x 5 65/95 lbs
Kipping HSPU x 3
Rest 4 minutes
5 sets
If you do not have a kipping hspu, please do downward dog hspu.
A. 2 Rounds for Time
Toes to Bar x 7
Hang Power Snatch x 5 65/95 lbs
OHS x 5 65/95 lbs
Kipping HSPU x 3
Rest 4 minutes
5 sets
If you do not have a kipping hspu, please do downward dog hspu.
Monday, April 14, 2014
A. Clean and Jerk
Advanced: Find your 1 RM in 20 minutes
Intermediate: 3, 3, 3, 3
Beginner: 5, 5, 5, 5, 5 (push press if this is still a new skill for you).
B. Every minute on the minute, do 10 kipping pull ups until you hit 75 burpees.
Note: reduce kipping pull ups and burpees if necessary. To do prescribed, you should hit at least 10 burpees in the first round.
Beginners: do 5 ring rows followed by 3-5 burpees. Rest 60 sec 5-7 sets
Advanced: Find your 1 RM in 20 minutes
Intermediate: 3, 3, 3, 3
Beginner: 5, 5, 5, 5, 5 (push press if this is still a new skill for you).
B. Every minute on the minute, do 10 kipping pull ups until you hit 75 burpees.
Note: reduce kipping pull ups and burpees if necessary. To do prescribed, you should hit at least 10 burpees in the first round.
Beginners: do 5 ring rows followed by 3-5 burpees. Rest 60 sec 5-7 sets
Saturday, April 12, 2014
Sunday, April 12 ,2014
A1. Front Squats Session 1-6 - rest 90 sec.
Beginners @ 32x2 x 4 sets
Advanced: @ 30x1 x 4 sets
A2. Support hold x 15-30 sec. I want locked out elbows, no pike, looking straight ahead, and palms turned outwards. X 4 sets; rest 60 sec.
B. AMRAP in 4 minutes:
KB Swings x 9 35/55lbs
Sandbag thrusters 40/70 lbs x 5
Box Jumps x 5
Rest 8 minutes
Repeat
Beginners:
KB Swings x 10
rest 30 sec.
Sandbag thrusters x 5 Keep it light
rest 30 sec.
Box Jumps x 5
Rest 2 min
5 sets
Beginners @ 32x2 x 4 sets
Advanced: @ 30x1 x 4 sets
A2. Support hold x 15-30 sec. I want locked out elbows, no pike, looking straight ahead, and palms turned outwards. X 4 sets; rest 60 sec.
B. AMRAP in 4 minutes:
KB Swings x 9 35/55lbs
Sandbag thrusters 40/70 lbs x 5
Box Jumps x 5
Rest 8 minutes
Repeat
Beginners:
KB Swings x 10
rest 30 sec.
Sandbag thrusters x 5 Keep it light
rest 30 sec.
Box Jumps x 5
Rest 2 min
5 sets
Thursday, April 10, 2014
Saturday, April 12, 2014
A1. High Clean Pulls
5, 5, 5, 5
Advanced: Your first set should be at your max clean. Go up 5-10 lbs on each subsequent set.
Intermediate and Beginner: Take your 3 or 5 rep max and start there, adding 5-10 lbs on each subsequent set.
A2. Back to Wall HSPU (strict) - same as Monday
Advanced: add height to hands x 4-5 reps @ 31x1 x 5 sets
Intermediate 1: to floor 4-5 reps @ 31x1 x 5 sets
Intermediate 2: add height, but no more than 2 x 15 lb plates.
Beginner: downward dog hspu (more advanced should pull feet off the floor) x 5 reps@ 51x1
NOTE: The HSPU are the EXACT SAME as Monday. Don't get ahead of yourself and try and increase the intensity. Follow the TEMPO and the rep scheme. If you do this now, the intensity that will follow in a few weeks will pay off.
Rest 60 sec.
B. 45 sec of kipping muscle ups
rest 30 sec
45 sec burpees
rest 30 sec
45 sec OHS 65/95 lbs
rest 30 sec
5 sets
NOTE: no kipping muscle up but you have deep ring dips and chest to bar strict pull ups? do 3 mu with a band (this should be well below sub max)
No deep ring dip? bar dips or if you have a solid 10 sec NEUTRAL grip on the rings, do banded ring dips (again, sub max, so shoot for 5 reps).
No bar dip? Do push ups
5, 5, 5, 5
Advanced: Your first set should be at your max clean. Go up 5-10 lbs on each subsequent set.
Intermediate and Beginner: Take your 3 or 5 rep max and start there, adding 5-10 lbs on each subsequent set.
A2. Back to Wall HSPU (strict) - same as Monday
Advanced: add height to hands x 4-5 reps @ 31x1 x 5 sets
Intermediate 1: to floor 4-5 reps @ 31x1 x 5 sets
Intermediate 2: add height, but no more than 2 x 15 lb plates.
Beginner: downward dog hspu (more advanced should pull feet off the floor) x 5 reps@ 51x1
NOTE: The HSPU are the EXACT SAME as Monday. Don't get ahead of yourself and try and increase the intensity. Follow the TEMPO and the rep scheme. If you do this now, the intensity that will follow in a few weeks will pay off.
Rest 60 sec.
B. 45 sec of kipping muscle ups
rest 30 sec
45 sec burpees
rest 30 sec
45 sec OHS 65/95 lbs
rest 30 sec
5 sets
NOTE: no kipping muscle up but you have deep ring dips and chest to bar strict pull ups? do 3 mu with a band (this should be well below sub max)
No deep ring dip? bar dips or if you have a solid 10 sec NEUTRAL grip on the rings, do banded ring dips (again, sub max, so shoot for 5 reps).
No bar dip? Do push ups
Monday, April 7, 2014
Friday, April 11, 2014
A. Every 90 sec: 5 push jerks plus 15 double unders 105/155 lbs
5 sets
B. 5 Rounds for Time
Wall walks x 3
Front Squats x 10 85/135 lbs
burpees x 15
5 sets
B. 5 Rounds for Time
Wall walks x 3
Front Squats x 10 85/135 lbs
burpees x 15
Sunday, April 6, 2014
Thursday, April 10, 2014
GET OUTSIDE!
A. Advanced: Take 15 minutes to find your 1 RM clean
Intermediate: 3, 3, 3, 3
Beginner: 5, 5, 5, 5
B. Sprint 200 meters
30 sec ring support hold (beginners either on rings in push up position or on floor).
3 sets
C. Sprint 200 meters
21 Toes to Bar
Rest 90 sec
4 sets
NOTE: Beginners should definitely be on the floor rather than the rings if they are really shaky.
A. Advanced: Take 15 minutes to find your 1 RM clean
Intermediate: 3, 3, 3, 3
Beginner: 5, 5, 5, 5
B. Sprint 200 meters
30 sec ring support hold (beginners either on rings in push up position or on floor).
3 sets
C. Sprint 200 meters
21 Toes to Bar
Rest 90 sec
4 sets
NOTE: Beginners should definitely be on the floor rather than the rings if they are really shaky.
Wednesday, April 9, 2014
A. Turkish Get Ups
Take 12 minutes to find a 1RM turkish. Use a barbell and make sure you do each side.
Intermediate: 3, 3, 3, 3
Beginners: 5, 5, 5, 5
GO up in weight with each set
B. 60 sec AMRAP wall balls 14/20 lbs
60 sec AMRAP sandbag cleans
60 sec shoulder taps
60 sec db Snatch 35/55 lbs
60 sec rest
5 sets
Take 12 minutes to find a 1RM turkish. Use a barbell and make sure you do each side.
Intermediate: 3, 3, 3, 3
Beginners: 5, 5, 5, 5
GO up in weight with each set
B. 60 sec AMRAP wall balls 14/20 lbs
60 sec AMRAP sandbag cleans
60 sec shoulder taps
60 sec db Snatch 35/55 lbs
60 sec rest
5 sets
Tuesday, April 8, 2014
A. Muscle Power Cleans - the purpose of this drill is to reinforce the "pull" under the bar, rather than the common mistake of "dropping" under the bar.
Advanced/intermediate: 3, 3, 3, 3
Beginner: 5, 5, 5, 5,
Rest 2 minutes.
B. Double Unders x 30 (reduce reps if necessary or 40 double under attempts if it a goal for you)
KB Swings x 20 35/55 lbs
Front Squats x 10 95/145 lbs
Kipping muscle ups x 2-5
Rest 4 minutes
5 sets
Score is total time, but also note the consistency of your times across all 5 sets.
No Kipping Muscle up but you have both deep ring dips and pull ups? Do bent arm muscle ups with a band x 3 reps
No ring dip but you have chin ups and bar dips?
5 kipping chin ups/pull ups
5 bar dips
No bar dip and no kipping chin up?
5 push ups
5 kipping banded chin ups (only if you have a 20-30 sec eccentric). If you don't, do 5 ring rows @ 31x1 (elevate feet to make it harder)
Advanced/intermediate: 3, 3, 3, 3
Beginner: 5, 5, 5, 5,
Rest 2 minutes.
B. Double Unders x 30 (reduce reps if necessary or 40 double under attempts if it a goal for you)
KB Swings x 20 35/55 lbs
Front Squats x 10 95/145 lbs
Kipping muscle ups x 2-5
Rest 4 minutes
5 sets
Score is total time, but also note the consistency of your times across all 5 sets.
No Kipping Muscle up but you have both deep ring dips and pull ups? Do bent arm muscle ups with a band x 3 reps
No ring dip but you have chin ups and bar dips?
5 kipping chin ups/pull ups
5 bar dips
No bar dip and no kipping chin up?
5 push ups
5 kipping banded chin ups (only if you have a 20-30 sec eccentric). If you don't, do 5 ring rows @ 31x1 (elevate feet to make it harder)
Monday, April 7, 2014
Keep the warm up to 10 minutes: rolling warm up, step behinds and some shoulder openers of your choice.
A1. Back Squat - Session 1-6
Finished all 6 sessions? Start over again.
@32x2
Rest 60 sec.
A2. Back to Wall HSPU (strict)
Advanced: add height to hands x 4-5 reps @ 31x1 x 5 sets
Intermediate 1: to floor 4-5 reps @ 31x1 x 5 sets
Intermediate 2: add height, but no more than 2 x 15 lb plates.
Beginner: downward dog hspu (more advanced should pull feet off the floor) x 5 reps@ 51x1
Rest 60 sec.
NOTE: Make sure you follow the tempo for the hspu as well as the back squats.
I want VOLUME on the HSPU today, so if you have 1 set that you only hit 4 on, that is ok, but if you are consistently hitting 4 it is too intense.
B. Row 30 sec at 90% intensity
Rest 30 sec
7 sets
Rest 5 min
Repeat
Note: if there are more than 7 people signed up, have 1/2 begin with B and the other half with A.
A1. Back Squat - Session 1-6
Finished all 6 sessions? Start over again.
@32x2
Rest 60 sec.
A2. Back to Wall HSPU (strict)
Advanced: add height to hands x 4-5 reps @ 31x1 x 5 sets
Intermediate 1: to floor 4-5 reps @ 31x1 x 5 sets
Intermediate 2: add height, but no more than 2 x 15 lb plates.
Beginner: downward dog hspu (more advanced should pull feet off the floor) x 5 reps@ 51x1
Rest 60 sec.
NOTE: Make sure you follow the tempo for the hspu as well as the back squats.
I want VOLUME on the HSPU today, so if you have 1 set that you only hit 4 on, that is ok, but if you are consistently hitting 4 it is too intense.
B. Row 30 sec at 90% intensity
Rest 30 sec
7 sets
Rest 5 min
Repeat
Note: if there are more than 7 people signed up, have 1/2 begin with B and the other half with A.
Friday, April 4, 2014
Handbalancing at Flux - School of Human Movement
Here are some of the Fluxers who have been working on their handbalancing and other forms of balance. I wish I could have gotten all of you in this video... But there is more to come! I hope you enjoy it. The best part of the video is the diversity of ages and abilities.
You can also see the video on our Facebook group page.
You can also see the video on our Facebook group page.
Tuesday, April 1, 2014
Write your own narratives and rewrite the myths. - A Note from Coach Darci
A note from Coach Darci:
This is a dance piece performed and choreographed by Jozef
Fruzek and Linda Kapetanea. Jozef was one of my teacher's at the last Ido
Portal movement camp. As a kid I stayed away from gymnastics and dance, partly
of my own doing but also because I allowed others to write my narrative for me.
You are too tall for gymnastics...You are too gangly for dance. It is silly
that we cling to these narratives even as adults, but after working with Ido
Portal for several years I slowly shed these insecurities. Now, I love
gymnastics of all sorts (the acrobatic elements, the rings) and I love to dance
and I find myself craving it more and more. Hopefully, Jozef will be visiting
Flux soon and you will all have an opportunity to learn from him. The sad thing
is, these gendered narratives that are prescribed to young kids are still being
played out. Who is typically drawn to dance? It is mostly thin girls. This is
unfortunate because not only are so many other body types missing from the
realm of dance, but dance itself suffers too. So often I come across dancers
who are not even close to reaching their full potential because they are so
weak. They display little hip drive which is essential to the generation of
power in the lower body and they often cannot support their own upper body
weight. Don't let others tell you or your kids what you should be doing or what
you should be good at. I regret that as a scrawny ass 12 year old I felt that
the world of gymnastics and dance was somehow off limits to me. Write your own
narratives and rewrite the myths.
Subscribe to:
Posts (Atom)