Thursday, July 12, 2012

A. Dumbbell Power Snatch x 10 (5 per arm) x 5 sets; rest 90 sec. Go up in weight with each set.
   
B. 5 broad jumps and then sprint to 100 meters.
    rest 3 minutes - at 75%, 85%, 95%, 100%, 100%, 100%
    7 sets

In your rest do bodyline drill x 30 sec on stomach and 30 sec on back x 1 x 6 sets.

Wednesday, July 11, 2012

A1. Front Squats
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Wave Load: 10, 5, 3, 10, 5, 3

A2. Pulling
Beginners: 1 eccentric pull-up x 2 reps x 5 sets
Intermediate: 3-5 chin-ups or pull-ups (static)@ 30X1 x 5 sets
Advanced: Chest to bar pull-ups (static) @ 30X1 x 5 sets; If you can do 5 reps with perfect form, chest hits bar, adhering to tempo, then add weight.  (If your shoulders are up at your ears you are not performing the movement correctly).

B. For Time:
   Run 800 meters
   21-15-9
   thrusters 35/45  lbs
   Push-ups
   Run 800 meters

C. Cuban Rotations: 1 warm up set of 12 reps, then 4 sets of 8 reps @ 4121

Tuesday, July 10, 2012

A. Push Press
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Max, then down 30 lbs for 3 reps x 3 sets


B. Sled push and pull x 40 ft
Women @ 90 lbs
Men @ 155 lbs
Zero Seconds Rest
15 burpees
15 box jumps 24"
rest 4 minutes
5 sets

Monday, July 9, 2012

A1. Back Squats
Beginners: 5, 5, 5 @ 22x2; rest 30 sec
Intermediate: 3, 3, 3, 3; rest 30 sec
Advanced: Max then down 15 to 30 lbs x 2 reps x 3 sets; rest 30 sec.

A2. Front Lever x 12 sec hold x 5 sets; rest 10 sec

A3. Planche x 12 sec hold x 5 sets; rest 10 sec

B. 60 sec AMRAP double unders
     60 sec AMRAP toes to bar
     60 sec of rest
      5 sets    

Saturday, June 7 2012

Tech work:
10 minutes of KB snatch - advanced can move right to part A.

A. Testing; for time:
Row 1000m
Run 1000m

B. 4 sets of:
Back bridges x 3 reps
Cuban rotations x 8 reps
Pistols x 10 reps (5 reps/ leg)

See August 17th 2011 for your last 1000m run and 1000m row.

Friday, July , 2012

AM.
See May 25, 2012
Take 10 minutes to practice kipping hspu.
Beginners/Intermediate: Take 10 minutes to practice power cleans

A. AMRAP in 5 min:
    5 HSPU (you may kip but only have you fatigue on static hspu).
    5 Power Cleans 115/165 lbs
   5 burpees


   rest 5 min 


   Repeat

No HSPU? Downward dogs in pike position x 6 reps for Beginners.

rest 5 min.

B. AMRAP in 3 min:
5 barbell jumping squats 95/135 lbs
3 muscle ups


Rest 3 min.


Repeat


Barbell jumping squats only for advanced. DO barbell back squats.  
No Muscle up? 5 transitions. 
No chin up or pull-up? 5 ring rows


C. 3-5 reps of perfect pull-ups @ 30x1.  STATIC. Sternum hits bar. As wide as possible.  
Beginners: 5 reps of trap 3 raises @ 31x3 x 5 sets




PM.
 Go for a 20 minute run @ 85% intensity. 

Thursday, July 5, 2012

A. Push Press x 21 85/125 lbs
     Pull-ups x 21
     rest 120 sec.
 
     Push Press x 15
     Pull-ups x 15
     rest 60 sec.

    Push Press x 9
    Pull-ups x 9

B1. 3 bridges x 4 sets

B2. 8 back extensions @ 30x2 x 4 sets

B3. elegant gymnastics pose x 3 reps x 4 sets

C. Bodyline drills 30 sec on stomach and back x 3 sets; no rest

Massage at Flux Next Tuesday

Hi Flux Folks,

Heidi has the following appointments available at Flux next Tuesday, July 10th:

6:30pm
7:30pm
8:30pm

Please email me to book your massage!

Wednesday, July 4, 2012

A. Clean and Jerk
Beginners: Work on technique for 25 minutes.
Intermediate: 2, 2, 2, 2
Advanced: work up to a max, drop 15 to 20 lbs and do 2 reps x 3 sets


B. AMRAP in 12 minutes:
     Ring Dips x 8
     Run 200 meters
     KB Snatch x 6 per arm 35/55 lbs

July 3, 2012

AM. WOD

A. Find your 20 rep max back squat @00x1. See June 15 and June 4.

B. On the minute, do 1-2 strict muscle-ups for 10 sets.  If necessary, take 2 minutes x 10 sets. Make the transition as smooth as possible. No Kip.

C. HSPU AMRAP in 30 sec
    rest 10 sec
    Pistols AMRAP in 30 sec on left
    rest 10 secs
    Pistols AMRAP in 30 sec on right
    rest 60 sec x 10 sets.

PM WOD
On a 2 minute clock:
7 snatches @ 75/115 lbs
AMRAP Double Unders in remaining time.
rest 4 minutes
7 sets