WARM UP
5 min of head to toe joint prep
400 meter run
A1. world's greatest stretch x 8 reps
A2. sissy squats x 10 plus 10 sec hold
A3. trap 3 raises x 10 reps with 10 sec hold (supinated grip on pvc pipe)
A4. tea cup for shoulders
A. Take 15 minutes and find a 3 rep max thruster.
Beginners: do 3 sets of 5 reps and go up in weight with each set if your coach gives you the go ahead.
B. 400 meter run
3 Rounds
Push Press x 8 85/125 lbs
kipping pull ups x 15
400 meter run
Sunday, May 31, 2015
Saturday, May 30, 2015
Sunday, May 31, 2015
WARM UP
Joint Prep for 5 minutes
Run 400 meters at 50% intensity
A1. passive hanging for 30-60 sec.
A2. protracted push ups @ 31x3 x 10 reps
A3. diagonal stretch x 5/side
A4. 1 arm active hang (coach's choice)
Another 400 meter run at 70 % intensity
A. 3 Min AMRAP
10 box jumps 20/24"
10 KB Swings 35/55 lbs
Rest 3 minutes
B. 6 Min AMRAP
Turf length x 4 (touch at each end)
Toes to Bar x 10
push ups x 10
Rest 6 minutes
C. 9 min AMRAP
Run 400 meters
15 OHS 65/95 lbs
D. 100 band pull aparts
Joint Prep for 5 minutes
Run 400 meters at 50% intensity
A1. passive hanging for 30-60 sec.
A2. protracted push ups @ 31x3 x 10 reps
A3. diagonal stretch x 5/side
A4. 1 arm active hang (coach's choice)
Another 400 meter run at 70 % intensity
A. 3 Min AMRAP
10 box jumps 20/24"
10 KB Swings 35/55 lbs
Rest 3 minutes
B. 6 Min AMRAP
Turf length x 4 (touch at each end)
Toes to Bar x 10
push ups x 10
Rest 6 minutes
C. 9 min AMRAP
Run 400 meters
15 OHS 65/95 lbs
D. 100 band pull aparts
Monday, May 25, 2015
Saturday, May 30, 2015
WARM UP
Joint Prep for 5 minutes
Run 400 meters at 50% intensity
A1. passive hanging for 30-60 sec.
A2. protracted push ups @ 31x3 x 10 reps
A3. diagonal stretch x 5/side
A4. 1 arm active hang (coach's choice)
A. Strict Press
Advanced: 3-5 reps x 5 sets
Intermediate/Beginner: 5-7 reps x 5 sets
Rest 2 min
B. Every 5 minutes x 5 sets
Clean high pulls x 5 reps @ 20 lbs over your max clean
thrusters x 20 reps 65/95 lbs
burpees x 12
Joint Prep for 5 minutes
Run 400 meters at 50% intensity
A1. passive hanging for 30-60 sec.
A2. protracted push ups @ 31x3 x 10 reps
A3. diagonal stretch x 5/side
A4. 1 arm active hang (coach's choice)
A. Strict Press
Advanced: 3-5 reps x 5 sets
Intermediate/Beginner: 5-7 reps x 5 sets
Rest 2 min
B. Every 5 minutes x 5 sets
Clean high pulls x 5 reps @ 20 lbs over your max clean
thrusters x 20 reps 65/95 lbs
burpees x 12
Friday, May 29, 2015
WARM UP
Joint Prep for 5 minutes
Run 400 meters at 50% intensity
A1. passive hanging for 30-60 sec.
A2. protracted push ups @ 31x3 x 10 reps
A3. diagonal stretch x 5/side
A4. 1 arm active hang (coach's choice)
A. OHS
Advanced: 3-5 reps x 4 sets
Intermediate and beginner: 5-7 reps x 4 sets
Rest 2 minutes.
B. Advanced:
For Time:
Run 800 meters
15 kipping muscle ups
Run 800 meters
Intermediate:
For Time:
Run 800 meters
15 kipping pull ups
15 ring dips/bar dips/push ups
Run 800 meters
NOTE: Beginners might need to add rest periods and take down reps.
Joint Prep for 5 minutes
Run 400 meters at 50% intensity
A1. passive hanging for 30-60 sec.
A2. protracted push ups @ 31x3 x 10 reps
A3. diagonal stretch x 5/side
A4. 1 arm active hang (coach's choice)
A. OHS
Advanced: 3-5 reps x 4 sets
Intermediate and beginner: 5-7 reps x 4 sets
Rest 2 minutes.
B. Advanced:
For Time:
Run 800 meters
15 kipping muscle ups
Run 800 meters
Intermediate:
For Time:
Run 800 meters
15 kipping pull ups
15 ring dips/bar dips/push ups
Run 800 meters
NOTE: Beginners might need to add rest periods and take down reps.
Thursday, May 28, 2015
WARM UP
Joint Prep for 5 minutes
Run 400 meters at 50% intensity
A1. passive hanging for 30-60 sec.
A2. protracted push ups @ 31x3 x 10 reps
A3. diagonal stretch x 5/side
A4. 1 arm active hang (coach's choice)
A. Alternating on the minute, do 3 power clean and power jerk @ 65-70 % of your max.
On the other minute, do 5 strict hspu (to a deficit if possible) or strict db or kb press x 7 reps.
Do this for 10 minutes.
B. In 2 minutes:
Wall balls x 25 14/20 lbs
AMRAP double unders in remaining time.
Rest exactly 30 sec
5 sets
Joint Prep for 5 minutes
Run 400 meters at 50% intensity
A1. passive hanging for 30-60 sec.
A2. protracted push ups @ 31x3 x 10 reps
A3. diagonal stretch x 5/side
A4. 1 arm active hang (coach's choice)
A. Alternating on the minute, do 3 power clean and power jerk @ 65-70 % of your max.
On the other minute, do 5 strict hspu (to a deficit if possible) or strict db or kb press x 7 reps.
Do this for 10 minutes.
B. In 2 minutes:
Wall balls x 25 14/20 lbs
AMRAP double unders in remaining time.
Rest exactly 30 sec
5 sets
Wednesday, May 27, 2015
WARM UP
Joint Prep for 5 minutes
Run 400 meters at 50% intensity
A1. passive hanging for 30-60 sec.
A2. protracted push ups @ 31x3 x 10 reps
A3. diagonal stretch x 5/side
A4. 1 arm active hang (coach's choice)
A. Snatch
1 high hang snatch plus 1 hang snatch plus 1 snatch x 1-2 reps x 5 sets (advanced do 1 rep only).
NOTE: Use approximately 80-85 % your new max snatch. Go up in weight with each set if possible.
B. From the Rack and every 4 minutes x 5 sets:
Back Squats x 10 reps @ 00x0
zero seconds rest
Run 200 meters
zero seconds rest
Toes to Bar x AMRAP in 30 sec.
Joint Prep for 5 minutes
Run 400 meters at 50% intensity
A1. passive hanging for 30-60 sec.
A2. protracted push ups @ 31x3 x 10 reps
A3. diagonal stretch x 5/side
A4. 1 arm active hang (coach's choice)
A. Snatch
1 high hang snatch plus 1 hang snatch plus 1 snatch x 1-2 reps x 5 sets (advanced do 1 rep only).
NOTE: Use approximately 80-85 % your new max snatch. Go up in weight with each set if possible.
B. From the Rack and every 4 minutes x 5 sets:
Back Squats x 10 reps @ 00x0
zero seconds rest
Run 200 meters
zero seconds rest
Toes to Bar x AMRAP in 30 sec.
Tuesday, May 26, 2015
Melissa's Farewell WOD
WARM UP
Joint Prep for 5 minutes
Run 400 meters at 50% intensity
A1. passive hanging for 30-60 sec.
A2. protracted push ups @ 31x3 x 10 reps
A3. diagonal stretch x 5/side
A4. 1 arm active hang (coach's choice)
A1. Strict hspu (to a deficit if possible) AMRAP in 45 sec.
Rest 100 sec.
A2. Strict pulling on bar AMRAP in 45 sec.
Rest 100 sec.
4 sets
B. 3 Rounds for Time:
Power cleans x 15 85/125 lbs
Run outside to turf
Box Jumps x 20 20/24"
Sandbag sprint the turf x 6 lengths 35/60 lbs
WARM UP
Joint Prep for 5 minutes
Run 400 meters at 50% intensity
A1. passive hanging for 30-60 sec.
A2. protracted push ups @ 31x3 x 10 reps
A3. diagonal stretch x 5/side
A4. 1 arm active hang (coach's choice)
A1. Strict hspu (to a deficit if possible) AMRAP in 45 sec.
Rest 100 sec.
A2. Strict pulling on bar AMRAP in 45 sec.
Rest 100 sec.
4 sets
B. 3 Rounds for Time:
Power cleans x 15 85/125 lbs
Run outside to turf
Box Jumps x 20 20/24"
Sandbag sprint the turf x 6 lengths 35/60 lbs
Sunday, May 24, 2015
Monday, May 25, 2015
Get Yourself a Training Total
WARM UP
10 min of joint prep - head to toe.
Today is the day that some of you get a training total. This is the combined weight of your best snatch and clean and jerk. Warm up as you would for your daily max. It should take about 25 minutes for each lift although keep in mind that the snatch load has already warm you up considerably by the time you get to the clean and jerk. This should be treated much like a daily max.
Keep in mind:
Do not make huge jumps as you get closer to your current 1 RM.
Ask your coach if you should add weight as you get within 10-20 lbs of your current max.
Have fun with this. I can pretty much guarantee that there will be several maxes tomorrow.
Stay Focused!
Cheer each other on but not to the point of attempting an unrealistic lift. At the end of the session you should feel confident that you lifted with the safest and most efficient form possible.
If you are BEGINNER:
5 sets of 5 of each lift. Go up in weight with each lift if your coach gives you the go ahead.
More INTERMEDIATE?
Coaches, if you feel your student would be better off doing 4 sets of 3, have her or him do that instead.
WARM UP
10 min of joint prep - head to toe.
Today is the day that some of you get a training total. This is the combined weight of your best snatch and clean and jerk. Warm up as you would for your daily max. It should take about 25 minutes for each lift although keep in mind that the snatch load has already warm you up considerably by the time you get to the clean and jerk. This should be treated much like a daily max.
Keep in mind:
Do not make huge jumps as you get closer to your current 1 RM.
Ask your coach if you should add weight as you get within 10-20 lbs of your current max.
Have fun with this. I can pretty much guarantee that there will be several maxes tomorrow.
Stay Focused!
Cheer each other on but not to the point of attempting an unrealistic lift. At the end of the session you should feel confident that you lifted with the safest and most efficient form possible.
If you are BEGINNER:
5 sets of 5 of each lift. Go up in weight with each lift if your coach gives you the go ahead.
More INTERMEDIATE?
Coaches, if you feel your student would be better off doing 4 sets of 3, have her or him do that instead.
Sunday, May 24, 2015
A. TGU SUNDAY!
25 reps at a steady pace - alternate arms
B. 30 sec row at 90%
30 sec row at 50 %
Rest 10 min
Repeat
25 reps at a steady pace - alternate arms
B. 30 sec row at 90%
30 sec row at 50 %
Rest 10 min
Repeat
Thursday, May 21, 2015
Flux Kids - new location!
Flux Monkeys classes are now in the Annex-
Flux Annex is right next door to the main gym on 13th Avenue (3424 & 3434 13th Avenue).
See you Sunday!
Flux Annex is right next door to the main gym on 13th Avenue (3424 & 3434 13th Avenue).
See you Sunday!
Tuesday, May 19, 2015
Saturday, May 23, 2015
WARM UP
5 min of joint prep - circles from head to toe
A1. sissy squat x 10 reps plus 10 sec hold
A2.weighted standing shoulder dislocates - 10 reps plus 10 sec in both positions on last rep
A3. on the beach with hands touching if possible - 5 reps
A4. 30-60 sec passive hang plus a more challenging progression (on second set skip the passive hang for advanced folks)
2 sets
A. Partner Wod in the Parking Lot
This is a surprise workout that you won't want to miss!!!
5 min of joint prep - circles from head to toe
A1. sissy squat x 10 reps plus 10 sec hold
A2.weighted standing shoulder dislocates - 10 reps plus 10 sec in both positions on last rep
A3. on the beach with hands touching if possible - 5 reps
A4. 30-60 sec passive hang plus a more challenging progression (on second set skip the passive hang for advanced folks)
2 sets
A. Partner Wod in the Parking Lot
This is a surprise workout that you won't want to miss!!!
Friday, May 22, 2015
WARM UP
5 min of joint prep - circles from head to toe
A1. sissy squat x 10 reps plus 10 sec hold
A2.weighted standing shoulder dislocates - 10 reps plus 10 sec in both positions on last rep
A3. on the beach with hands touching if possible - 5 reps
A4. 30-60 sec passive hang plus a more challenging progression (on second set skip the passive hang for advanced folks)
2 sets
A. TESTING
AMRAP in 10 minutes:
Kipping HSPU (CF Open standards) x 5-15 reps
Kipping Pull ups (COVP) x 5-15 reps
Note: Advanced do 15 reps of each
Intermediate do 5 reps of each
Please work with a partner and count each others reps. Be strict.
If you are not doing kipping HSPU, please do strict barbell press x 7 reps (4 plus 3 is fine)
NOTE: (Take about 10 minutes and find a working weight for a 10 rep back squat @ 00x0). YOU MUST ADHERE TO THIS TEMPO! If you are a beginner, do @ 33x3 tempo please.
B. 3 Rounds for Time:
Back Squat from rack x 10 reps
KB Swings x 15 35/55 lbs
Double Unders x 40
5 min of joint prep - circles from head to toe
A1. sissy squat x 10 reps plus 10 sec hold
A2.weighted standing shoulder dislocates - 10 reps plus 10 sec in both positions on last rep
A3. on the beach with hands touching if possible - 5 reps
A4. 30-60 sec passive hang plus a more challenging progression (on second set skip the passive hang for advanced folks)
2 sets
A. TESTING
AMRAP in 10 minutes:
Kipping HSPU (CF Open standards) x 5-15 reps
Kipping Pull ups (COVP) x 5-15 reps
Note: Advanced do 15 reps of each
Intermediate do 5 reps of each
Please work with a partner and count each others reps. Be strict.
If you are not doing kipping HSPU, please do strict barbell press x 7 reps (4 plus 3 is fine)
NOTE: (Take about 10 minutes and find a working weight for a 10 rep back squat @ 00x0). YOU MUST ADHERE TO THIS TEMPO! If you are a beginner, do @ 33x3 tempo please.
B. 3 Rounds for Time:
Back Squat from rack x 10 reps
KB Swings x 15 35/55 lbs
Double Unders x 40
Thursday, May 21, 2015
WARM UP
5 min of joint prep - circles from head to toe plus 5 minutes of calisthenics
A1. sissy squat x 10 reps plus 10 sec hold
A2.weighted standing shoulder dislocates - 10 reps plus 10 sec in both positions on last rep
A3. on the beach with hands touching if possible - 5 reps
A4. 30-60 sec passive hang plus a more challenging progression (on second set skip the passive hang for advanced folks)
2 sets
A. Snatch Complex - See May 8 and May 12, 2015
We will be going to a max snatch next week.
Hang power snatch plus snatch x 2 reps x 5 sets.
Note: All working sets at 70-80 % of your max. If possible, go up 3-5%.
B. Every 60 sec, do 8 OHS until you hit 75 burpees. For your OHS, pick a weight at which you can do all 8 reps quickly and unbroken.
C1. Trap 3 raises (slow and controlled) x 7 reps x 3 sets
C2. 20 band pull aparts x 3 sets
5 min of joint prep - circles from head to toe plus 5 minutes of calisthenics
A1. sissy squat x 10 reps plus 10 sec hold
A2.weighted standing shoulder dislocates - 10 reps plus 10 sec in both positions on last rep
A3. on the beach with hands touching if possible - 5 reps
A4. 30-60 sec passive hang plus a more challenging progression (on second set skip the passive hang for advanced folks)
2 sets
A. Snatch Complex - See May 8 and May 12, 2015
We will be going to a max snatch next week.
Hang power snatch plus snatch x 2 reps x 5 sets.
Note: All working sets at 70-80 % of your max. If possible, go up 3-5%.
B. Every 60 sec, do 8 OHS until you hit 75 burpees. For your OHS, pick a weight at which you can do all 8 reps quickly and unbroken.
C1. Trap 3 raises (slow and controlled) x 7 reps x 3 sets
C2. 20 band pull aparts x 3 sets
Wednesday, May 20, 2015
WARM UP
5 min of joint prep - circles from head to toe
A1. sissy squat x 10 reps plus 10 sec hold
A2.weighted standing shoulder dislocates - 10 reps plus 10 sec in both positions on last rep
A3. on the beach with hands touching if possible - 5 reps
A4. 30-60 sec passive hang plus a more challenging progression (on second set skip the passive hang for advanced folks)
2 sets
A. See Wednesday, May 13, 2015
Go up 3-5 % if possible
Every 4 minutes x 4 sets:
strict pulling x 3-5 reps (if you have 5 perfect chest to bar pull-ups, add weight and do 3-5 reps)
thrusters x 7 unbroken and at a quick but steady tempo
Note on pulling: with or without weight, the standards are the same. If your pulling starts to deteriorate, reduce reps and/or weight.
If you have 2 strong chin ups or pull ups, but not 3. Do your sets as 2 plus 1. You have plenty of time to get the third rep in so don't be in a hurry.
If you have been working on assisted chin ups, and you are VERY close to a strict chin up, or maybe on occasion, you have 1 chin up, do assisted and complete 3 reps.
Note on thrusters: If you are a beginner, please do 7 thrusters at a very manageable weight x 5 sets. Go up in weight only if your coach gives you the go ahead.
B. Flux - inspire the neighborhood - partner training session
10 Rounds for Time:
Deadlift x 10 reps 185/255 lbs
Sandbag sprint x 4 lengths of parking lot (must go around the cone) 35/60 lbs
Partner 1 completes a round and then partner 2 begins.
5 min of joint prep - circles from head to toe
A1. sissy squat x 10 reps plus 10 sec hold
A2.weighted standing shoulder dislocates - 10 reps plus 10 sec in both positions on last rep
A3. on the beach with hands touching if possible - 5 reps
A4. 30-60 sec passive hang plus a more challenging progression (on second set skip the passive hang for advanced folks)
2 sets
A. See Wednesday, May 13, 2015
Go up 3-5 % if possible
Every 4 minutes x 4 sets:
strict pulling x 3-5 reps (if you have 5 perfect chest to bar pull-ups, add weight and do 3-5 reps)
thrusters x 7 unbroken and at a quick but steady tempo
Note on pulling: with or without weight, the standards are the same. If your pulling starts to deteriorate, reduce reps and/or weight.
If you have 2 strong chin ups or pull ups, but not 3. Do your sets as 2 plus 1. You have plenty of time to get the third rep in so don't be in a hurry.
If you have been working on assisted chin ups, and you are VERY close to a strict chin up, or maybe on occasion, you have 1 chin up, do assisted and complete 3 reps.
Note on thrusters: If you are a beginner, please do 7 thrusters at a very manageable weight x 5 sets. Go up in weight only if your coach gives you the go ahead.
B. Flux - inspire the neighborhood - partner training session
10 Rounds for Time:
Deadlift x 10 reps 185/255 lbs
Sandbag sprint x 4 lengths of parking lot (must go around the cone) 35/60 lbs
Partner 1 completes a round and then partner 2 begins.
Monday, May 18, 2015
Tuesday, May 19, 2015
A. 2 hang cleans plus 1 jerk x 5 sets - See MAY 6 and May 14, 2015
Go up in weight with each set. Begin at 65-75% of your max.
If possible, go up 3-5% from May 6, May 14 2015
Next week we will be testing max clean and jerk again.
B. AMRAP strict hspu in 60 sec
zero seconds rest
3 Min AMRAP
wall balls 14/20 lbs x 15
burpee box jumps x 10
Rest 60 sec.
3 sets
If you do not have a strict hspu (elevated is ok but no more than 3 x 15 lb plates, please do strict db or kb press AMRAP in 60 sec.
Go up in weight with each set. Begin at 65-75% of your max.
If possible, go up 3-5% from May 6, May 14 2015
Next week we will be testing max clean and jerk again.
B. AMRAP strict hspu in 60 sec
zero seconds rest
3 Min AMRAP
wall balls 14/20 lbs x 15
burpee box jumps x 10
Rest 60 sec.
3 sets
If you do not have a strict hspu (elevated is ok but no more than 3 x 15 lb plates, please do strict db or kb press AMRAP in 60 sec.
Sunday, May 17, 2015
Monday, May 18, 2015
A. Front Squat -
In 15 minutes find a 3 RM front squat. No tempo
Beginner: @ 33x2 x 5 reps x 4 sets; rest 2 min.
B. HELEN with a partner
6 Rounds for Time:
400 Meter Run
21 KB Swings 35/55 lbs
12 kipping pull ups
Partner 1 will complete one entire round and then partner 2 will begin round 2 while partner 1 rests.
In 15 minutes find a 3 RM front squat. No tempo
Beginner: @ 33x2 x 5 reps x 4 sets; rest 2 min.
B. HELEN with a partner
6 Rounds for Time:
400 Meter Run
21 KB Swings 35/55 lbs
12 kipping pull ups
Partner 1 will complete one entire round and then partner 2 will begin round 2 while partner 1 rests.
Thursday, May 14, 2015
Cathedral Village Arts Festival
The Cathedral Village Arts Festival begins next week and Flux School of Human Movement wants you to be a part of the festivities!
Joey Tremblay, the Artistic Director of Curtain Razors, will be leading a parade down 13th ave and the procession will finish right out in front of our school. Read here for background on the parade.
We need Flux movers to take part in this event simply by showcasing your best moves! We are calling on all of our movers - CrossFit, weightlifting and powerlifting, gymnastics, acrobatics, parkour, capoeira, and bouldering.
Everyone has their thing.
That cool movement that they can pull out of their back pocket.
Maybe it is a wicked, strong deadlift or benchpress.
Maybe you have really pretty butterfly kip ups.
Or perhaps your lache is swweeeeet!
You can handbalance with or without a wall? Come and show off your moves!
How about a strong turkish get up?
Capoeira? We will be holding a roda in the Flux parking lot.
The possibilities are endless.
Imagine the inspiration if some of our CrossFitters came out and did Diane, or maybe a heavy 5 rep max thruster for the crowd?
If you are interested, please comment here or email Ariane.
Joey Tremblay, the Artistic Director of Curtain Razors, will be leading a parade down 13th ave and the procession will finish right out in front of our school. Read here for background on the parade.
We need Flux movers to take part in this event simply by showcasing your best moves! We are calling on all of our movers - CrossFit, weightlifting and powerlifting, gymnastics, acrobatics, parkour, capoeira, and bouldering.
Everyone has their thing.
That cool movement that they can pull out of their back pocket.
Maybe it is a wicked, strong deadlift or benchpress.
Maybe you have really pretty butterfly kip ups.
Or perhaps your lache is swweeeeet!
You can handbalance with or without a wall? Come and show off your moves!
How about a strong turkish get up?
Capoeira? We will be holding a roda in the Flux parking lot.
The possibilities are endless.
Imagine the inspiration if some of our CrossFitters came out and did Diane, or maybe a heavy 5 rep max thruster for the crowd?
If you are interested, please comment here or email Ariane.
Tuesday, May 12, 2015
Brrr... it's chilly!
The weather is just not being cooperative tonight...
Please check the MindBody before heading out to classes!
MoMo and Just Mo are at McTavish and all gymnastics are at 13th Ave.
Thanks!
Please check the MindBody before heading out to classes!
MoMo and Just Mo are at McTavish and all gymnastics are at 13th Ave.
Thanks!
Monday, May 11, 2015
Sunday, May 17, 2015
WARM UP
5 minutes of joint prep
A1. trap 3 stick raise x 10 reps plus 10 sec hold on last rep.
A2. Standing weighted shoulder dislocates. As narrow a grip as possible. Make sure you stop in the two positions. 10 reps plus 10 sec hold on last rep in both positions.
A3. shonobi x 1 length
A4. 8 scap arch pullings with a 3 sec hold
A. Turkish Get Up
Advanced: in 15 minutes find a 1RM on each side. To warm up, begin with 5 reps/side, then 3 reps per side (going heavier with each set).
Intermediate/Beginner: 5/side x 4 sets; rest 2 minutes after you finish both sides.
B. Alternating Sand bag power cleans from the floor x 12 reps 35/60 lbs
KB Farmer's walk x the length of the platform there and back x 2 (something manageable but challenging. You should not have to put the dumbell or kb down).
Rest 2 minutes
5 sets
5 minutes of joint prep
A1. trap 3 stick raise x 10 reps plus 10 sec hold on last rep.
A2. Standing weighted shoulder dislocates. As narrow a grip as possible. Make sure you stop in the two positions. 10 reps plus 10 sec hold on last rep in both positions.
A3. shonobi x 1 length
A4. 8 scap arch pullings with a 3 sec hold
A. Turkish Get Up
Advanced: in 15 minutes find a 1RM on each side. To warm up, begin with 5 reps/side, then 3 reps per side (going heavier with each set).
Intermediate/Beginner: 5/side x 4 sets; rest 2 minutes after you finish both sides.
B. Alternating Sand bag power cleans from the floor x 12 reps 35/60 lbs
KB Farmer's walk x the length of the platform there and back x 2 (something manageable but challenging. You should not have to put the dumbell or kb down).
Rest 2 minutes
5 sets
Saturday, May 16, 2015
WARM UP
5 minutes of joint prep
A1. trap 3 stick raise x 10 reps plus 10 sec hold on last rep.
A2. Standing weighted shoulder dislocates. As narrow a grip as possible. Make sure you stop in the two positions. 10 reps plus 10 sec hold on last rep in both positions.
A3. shonobi x 1 length
A4. 8 scap arch pullings with a 3 sec hold
A. Sled Pull x 1 length
zero seconds rest
wall balls x 30
calorie row x 30
Rest 3 minutes
4 sets
5 minutes of joint prep
A1. trap 3 stick raise x 10 reps plus 10 sec hold on last rep.
A2. Standing weighted shoulder dislocates. As narrow a grip as possible. Make sure you stop in the two positions. 10 reps plus 10 sec hold on last rep in both positions.
A3. shonobi x 1 length
A4. 8 scap arch pullings with a 3 sec hold
A. Sled Pull x 1 length
zero seconds rest
wall balls x 30
calorie row x 30
Rest 3 minutes
4 sets
Friday, May 15, 2015
WARM UP
5 minutes of joint prep
A1. trap 3 stick raise x 10 reps plus 10 sec hold on last rep.
A2. Standing weighted shoulder dislocates. As narrow a grip as possible. Make sure you stop in the two positions. 10 reps plus 10 sec hold on last rep in both positions.
A3. shonobi x 1 length
A4. 8 scap arch pullings with a 3 sec hold
A. Snatch Complex: See MAY 8 and MAY 12, 2015
hang power snatch plus hang snatch x 2 reps x 5 sets
Note: All working sets at 70-80 % of your max. Use the same weight through all of the sets. Try and go up 3-5% from last time.
B. Regional Masters Event #4
21-15-9
Deadlift 155/225
Box Jump 20/24
Kipping HSPU
5 minutes of joint prep
A1. trap 3 stick raise x 10 reps plus 10 sec hold on last rep.
A2. Standing weighted shoulder dislocates. As narrow a grip as possible. Make sure you stop in the two positions. 10 reps plus 10 sec hold on last rep in both positions.
A3. shonobi x 1 length
A4. 8 scap arch pullings with a 3 sec hold
A. Snatch Complex: See MAY 8 and MAY 12, 2015
hang power snatch plus hang snatch x 2 reps x 5 sets
Note: All working sets at 70-80 % of your max. Use the same weight through all of the sets. Try and go up 3-5% from last time.
B. Regional Masters Event #4
21-15-9
Deadlift 155/225
Box Jump 20/24
Kipping HSPU
Thursday, May 14, 2015
Warm Up
5 minutes of joint prep
A1. trap 3 stick raise x 10 reps plus 10 sec hold on last rep.
A2. Standing weighted shoulder dislocates. As narrow a grip as possible. Make sure you stop in the two positions. 10 reps plus 10 sec hold on last rep in both positions.
A3. shonobi x 1 length
A4. 8 scap arch pullings with a 3 sec hold
A. 2 hang cleans plus 1 jerk x 5 sets - See MAY 6, 2015
Go up in weight with each set. Begin at 65-75% of your max.
If possible, go up 3-5% from May 6, 2015
B. Run 400 meters
20 kipping toes to bar
Rest 60 sec.
3 sets
5 minutes of joint prep
A1. trap 3 stick raise x 10 reps plus 10 sec hold on last rep.
A2. Standing weighted shoulder dislocates. As narrow a grip as possible. Make sure you stop in the two positions. 10 reps plus 10 sec hold on last rep in both positions.
A3. shonobi x 1 length
A4. 8 scap arch pullings with a 3 sec hold
A. 2 hang cleans plus 1 jerk x 5 sets - See MAY 6, 2015
Go up in weight with each set. Begin at 65-75% of your max.
If possible, go up 3-5% from May 6, 2015
B. Run 400 meters
20 kipping toes to bar
Rest 60 sec.
3 sets
Wednesday, May 13, 2015
WARM UP
5 minutes of joint prep
A1. trap 3 stick raise x 10 reps plus 10 sec hold on last rep.
A2. Standing weighted shoulder dislocates. As narrow a grip as possible. Make sure you stop in the two positions. 10 reps plus 10 sec hold on last rep in both positions.
A3. shonobi x 1 length
A4. 8 scap arch pullings with a 3 sec hold
A. Every 30 sec, do 1-3 kipping hspu. If you can do 5 kipping hspu with efficiency, please go to a deficit x 10 sets. CF OPEN standards apply
NOTE: If you do not have kipping hspu to a height or to the floor, please do strict presses x 4-5 reps x 5 sets; rest exactly 90 sec. Go up in weight if your coach gives you the go ahead.
B. In 15 minutes, go to 1 set of 7 thrusters at an unbroken and quick but steady tempo.
C. Every 4 minutes x 4 sets: See Monday May 4, 2015
strict pulling x 3-5 reps (if you have 5 perfect chest to bar pull-ups, add weight and do 3-5 reps)
thrusters x 7 - unbroken and at a quick but steady tempo -
Note on pulling: with or without weight, the standards are the same. If your pulling starts to deteriorate, reduce reps and/or weight.
Note on thrusters: If you are a beginner, please do 7 thrusters at a very manageable weight x 5 sets. Go up in weight only if your coach gives you the go ahead.
C. AMRAP burpees x 30 sec
Active recovery - burpees @ 50 % intensity x 30 sec
6 sets
5 minutes of joint prep
A1. trap 3 stick raise x 10 reps plus 10 sec hold on last rep.
A2. Standing weighted shoulder dislocates. As narrow a grip as possible. Make sure you stop in the two positions. 10 reps plus 10 sec hold on last rep in both positions.
A3. shonobi x 1 length
A4. 8 scap arch pullings with a 3 sec hold
A. Every 30 sec, do 1-3 kipping hspu. If you can do 5 kipping hspu with efficiency, please go to a deficit x 10 sets. CF OPEN standards apply
NOTE: If you do not have kipping hspu to a height or to the floor, please do strict presses x 4-5 reps x 5 sets; rest exactly 90 sec. Go up in weight if your coach gives you the go ahead.
B. In 15 minutes, go to 1 set of 7 thrusters at an unbroken and quick but steady tempo.
C. Every 4 minutes x 4 sets: See Monday May 4, 2015
strict pulling x 3-5 reps (if you have 5 perfect chest to bar pull-ups, add weight and do 3-5 reps)
thrusters x 7 - unbroken and at a quick but steady tempo -
Note on pulling: with or without weight, the standards are the same. If your pulling starts to deteriorate, reduce reps and/or weight.
Note on thrusters: If you are a beginner, please do 7 thrusters at a very manageable weight x 5 sets. Go up in weight only if your coach gives you the go ahead.
C. AMRAP burpees x 30 sec
Active recovery - burpees @ 50 % intensity x 30 sec
6 sets
Tuesday, May 12, 2015
WARM UP
5 minutes of joint prep
A1. trap 3 stick raise x 10 reps plus 10 sec hold on last rep.
A2. Standing weighted shoulder dislocates. As narrow a grip as possible. Make sure you stop in the two positions. 10 reps plus 10 sec hold on last rep in both positions.
A3. shonobi x 1 length
A4. 8 scap arch pullings with a 3 sec hold
A. Snatch Complex
Hang power snatch plus snatch x 2 reps x 5 sets.
Note: All working sets at 70-80 % of your max. Use the same weight through all of the sets. If possible, go up 3-5 % from MAY 8, 2015.
B. 3 sets
Barbell lunges x 20 35/55 lbs
KB Swings x 25 35/55 lbs Russian
AMRAP double unders in 60 sec.
Rest 60 sec.
5 minutes of joint prep
A1. trap 3 stick raise x 10 reps plus 10 sec hold on last rep.
A2. Standing weighted shoulder dislocates. As narrow a grip as possible. Make sure you stop in the two positions. 10 reps plus 10 sec hold on last rep in both positions.
A3. shonobi x 1 length
A4. 8 scap arch pullings with a 3 sec hold
A. Snatch Complex
Hang power snatch plus snatch x 2 reps x 5 sets.
Note: All working sets at 70-80 % of your max. Use the same weight through all of the sets. If possible, go up 3-5 % from MAY 8, 2015.
B. 3 sets
Barbell lunges x 20 35/55 lbs
KB Swings x 25 35/55 lbs Russian
AMRAP double unders in 60 sec.
Rest 60 sec.
Sunday, May 10, 2015
Monday, May 11, 2015
WARM UP
5 minutes of joint prep
A1. trap 3 stick raise x 10 reps plus 10 sec hold on last rep.
A2. Standing weighted shoulder dislocates. As narrow a grip as possible. Make sure you stop in the two positions. 10 reps plus 10 sec hold on last rep in both positions.
A3. shonobi x 1 length
A4. 8 scap arch pullings with a 3 sec hold
A. Every 3 minutes, do 2-5 strict toes to bar plus 5-7 front squats from the rack (use the same weight that you used for your 3 reps @ 35x2). No tempo
6 sets
Please use current Flux gymnastics progressions if you cannot do a strict toes to bar. 5 reps @ 31x1
B. 3 Rounds for Time:
Run 400 meters
15 Push Jerk 65/95 lbs
5 minutes of joint prep
A1. trap 3 stick raise x 10 reps plus 10 sec hold on last rep.
A2. Standing weighted shoulder dislocates. As narrow a grip as possible. Make sure you stop in the two positions. 10 reps plus 10 sec hold on last rep in both positions.
A3. shonobi x 1 length
A4. 8 scap arch pullings with a 3 sec hold
A. Every 3 minutes, do 2-5 strict toes to bar plus 5-7 front squats from the rack (use the same weight that you used for your 3 reps @ 35x2). No tempo
6 sets
Please use current Flux gymnastics progressions if you cannot do a strict toes to bar. 5 reps @ 31x1
B. 3 Rounds for Time:
Run 400 meters
15 Push Jerk 65/95 lbs
Sunday, May 10, 2015
A. Clean grip deadlifts - 5 sets of 3 reps @ 20lbs over your max clean
B. OHS x 12 65/95 lbs
Run 400 meters
Rest 2 minutes
5 sets
B. OHS x 12 65/95 lbs
Run 400 meters
Rest 2 minutes
5 sets
Monday, May 4, 2015
Class locations may change
Make sure to double-check class location before heading out - things are changing on MindBody depending on weather and sundown.
Thanks!
Thanks!
Saturday, May 9, 2015
Warm Up
A. Joint Prep from head to toe x 5 minutes
400 meter run at 60%
B1. 60 sec resting squat
B2. lizard x 1 length -
B3. Eagle grip hang (either for time - 30 sec- or disclocates or swinging
2 sets
A. Clean high pulls
Take your max clean and add 20 lbs to it. Do 5 sets of 3.
B. 3 sets
AMRAP ring dips in 60 sec. No turn out necessary.
zero Seconds Rest
2 Rounds:
From the Rack Back Squats x 7 (take 70% of your no tempo 3RM)
DB Push Press x 12 30/50 lbs
A. Joint Prep from head to toe x 5 minutes
400 meter run at 60%
B1. 60 sec resting squat
B2. lizard x 1 length -
B3. Eagle grip hang (either for time - 30 sec- or disclocates or swinging
2 sets
A. Clean high pulls
Take your max clean and add 20 lbs to it. Do 5 sets of 3.
B. 3 sets
AMRAP ring dips in 60 sec. No turn out necessary.
zero Seconds Rest
2 Rounds:
From the Rack Back Squats x 7 (take 70% of your no tempo 3RM)
DB Push Press x 12 30/50 lbs
Friday, May 8, 2015
Warm Up
A. Joint Prep from head to toe x 5 minutes
400 meter run at 60%
B1. 60 sec resting squat
B2. lizard x 1 length -
B3. Eagle grip hang (either for time - 30 sec- or disclocates or swinging
2 sets
A. Snatch Complex:
hang power snatch plus hang snatch x 2 reps x 5 sets
Note: All working sets at 70-80 % of your max. Use the same weight through all of the sets.
B. For Time:
Double Unders x 50
burpees x 25
Hang Power Snatch x 15 75/115 lbs
kipping pull ups x 25
double unders x 50
A. Joint Prep from head to toe x 5 minutes
400 meter run at 60%
B1. 60 sec resting squat
B2. lizard x 1 length -
B3. Eagle grip hang (either for time - 30 sec- or disclocates or swinging
2 sets
A. Snatch Complex:
hang power snatch plus hang snatch x 2 reps x 5 sets
Note: All working sets at 70-80 % of your max. Use the same weight through all of the sets.
B. For Time:
Double Unders x 50
burpees x 25
Hang Power Snatch x 15 75/115 lbs
kipping pull ups x 25
double unders x 50
Thursday, May 7, 2015
Warm Up
A. Joint Prep from head to toe x 5 minutes
400 meter run at 60%
B1. 60 sec resting squat
B2. lizard x 1 length -
B3. Eagle grip hang (either for time - 30 sec- or disclocates or swinging
2 sets
A. Back Squat - Take 15 minutes and find a daily 3RM. No tempo
B. AMRAP strict hspu in 60 sec
zero seconds rest
3 Min AMRAP
power clean and power jerk x 795/135 lbs
burpee box jumps x 10
3 sets
Rest 60 sec.
No strict hspu? You may elevate your head.
If you have been doing ddhspu, please do strict db or kb press x 7
A. Joint Prep from head to toe x 5 minutes
400 meter run at 60%
B1. 60 sec resting squat
B2. lizard x 1 length -
B3. Eagle grip hang (either for time - 30 sec- or disclocates or swinging
2 sets
A. Back Squat - Take 15 minutes and find a daily 3RM. No tempo
B. AMRAP strict hspu in 60 sec
zero seconds rest
3 Min AMRAP
power clean and power jerk x 795/135 lbs
burpee box jumps x 10
3 sets
Rest 60 sec.
No strict hspu? You may elevate your head.
If you have been doing ddhspu, please do strict db or kb press x 7
Wednesday, May 6, 2015
Warm Up
A. Joint Prep from head to toe x 5 minutes
400 meter run at 60%
B1. 60 sec resting squat
B2. lizard x 1 length -
B3. Eagle grip hang (either for time - 30 sec- or disclocates or swinging
2 sets
A. 2 hang cleans plus 1 jerk x 5 sets
Go up in weight with each set. Begin at 65-75% of your max.
B. Run 200 meters
KB Snatch x 16 35/55 lbs (all 8 in one arm and then switch)
arms only rope climb x 2
Rest 60 sec
5 sets
A. Joint Prep from head to toe x 5 minutes
400 meter run at 60%
B1. 60 sec resting squat
B2. lizard x 1 length -
B3. Eagle grip hang (either for time - 30 sec- or disclocates or swinging
2 sets
A. 2 hang cleans plus 1 jerk x 5 sets
Go up in weight with each set. Begin at 65-75% of your max.
B. Run 200 meters
KB Snatch x 16 35/55 lbs (all 8 in one arm and then switch)
arms only rope climb x 2
Rest 60 sec
5 sets
Tuesday, May 5, 2015
Warm Up
A. Joint Prep from head to toe x 5 minutes
400 meter run at 60%
B1. 60 sec resting squat
B2. lizard x 1 length -
B3. Eagle grip hang (either for time - 30 sec- or disclocates or swinging
2 sets
A. Snatch Complex:
hang power snatch plus hang snatch x 2 reps x 5 sets
Note: All working sets at 70-80 % of your max. Use the same weight through all of the sets.
B. Every 5 minutes for 5 sets:
Front squat from rack x 5 reps (use the same weight that you used for your 3 reps @ 35x2). No tempo
12 alternating sandbag power cleans 35/60 lbs
30 sec AMRAP Toes to Bar
A. Joint Prep from head to toe x 5 minutes
400 meter run at 60%
B1. 60 sec resting squat
B2. lizard x 1 length -
B3. Eagle grip hang (either for time - 30 sec- or disclocates or swinging
2 sets
A. Snatch Complex:
hang power snatch plus hang snatch x 2 reps x 5 sets
Note: All working sets at 70-80 % of your max. Use the same weight through all of the sets.
B. Every 5 minutes for 5 sets:
Front squat from rack x 5 reps (use the same weight that you used for your 3 reps @ 35x2). No tempo
12 alternating sandbag power cleans 35/60 lbs
30 sec AMRAP Toes to Bar
Sunday, May 3, 2015
Monday, May 4, 2015
WARM UP
5 minutes of joint prep. Circles from head to toe.
A1. 30-60 sec passive hang followed immediately by another progression
A2. shinobi x 1 length (change directions)
A3. 10 SASS protracted push ups
A4. on the beach x 5 reps
1 set only
A. Alternating on the minute, do 1 (power)hang clean plus 1 (power)clean and power jerk x 60-70% of your max. Go up 5% each minute. Finish with a weight with which you are confident.
On the other minute, do 5 strict hspu (to a deficit if possible) or strict db or kb press x 5 reps.
Do this for 10 minutes.
B. Every 4 minutes for 5 sets, do:
3-5 strict chin ups or pull ups
15 thrusters 65/95 lbs(Each set should be unbroken).
40 double unders
5 minutes of joint prep. Circles from head to toe.
A1. 30-60 sec passive hang followed immediately by another progression
A2. shinobi x 1 length (change directions)
A3. 10 SASS protracted push ups
A4. on the beach x 5 reps
1 set only
A. Alternating on the minute, do 1 (power)hang clean plus 1 (power)clean and power jerk x 60-70% of your max. Go up 5% each minute. Finish with a weight with which you are confident.
On the other minute, do 5 strict hspu (to a deficit if possible) or strict db or kb press x 5 reps.
Do this for 10 minutes.
B. Every 4 minutes for 5 sets, do:
3-5 strict chin ups or pull ups
15 thrusters 65/95 lbs(Each set should be unbroken).
40 double unders
Saturday, May 2, 2015
Sunday, May 3, 2015
A. AMRAP in 3 minutes:
KB Swing x 10 35/55 lbs
Box Jumps x 5
rest 3 minutes
3 sets
Try not to stop.
Rest 10 minutes. Active recover walking around the block.
B. With an equal times work to rest ratio:
Run 400 meter x 3 sets.
KB Swing x 10 35/55 lbs
Box Jumps x 5
rest 3 minutes
3 sets
Try not to stop.
Rest 10 minutes. Active recover walking around the block.
B. With an equal times work to rest ratio:
Run 400 meter x 3 sets.
Friday, May 1, 2015
May 2 class location
Please note: all Saturday McTavish classes will be held on the Turf Playground (backyard on 13th).
Don't forget to always check the MindBody schedule before heading out to classes.
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