Warm up
Please Include:
Wrist Prep
A. stick limbo 5 reps/direction x 2 sets. More advanced should then do high bridge rotations 2 reps/direction x 4 sets. Others should skip to B. (Begin in table position)
B. Zen Archer x 60 sec x 3 sets (each time you switch partners you complete a set).
C. 10 reps of weighted shoulder opener with bodyline. 30 sec hold on last rep.
D. For Time:
20 Kettlbell Swings 35/55 lbs
400 meter run
20 box jumps 20/24"
20 burpees
Rest 4 minutes
3 sets in total
Sunday, May 26, 2013
Tuesday, May 28, 2013
Warm up
A1. straddle ups x 10
A2. reverse elbow push ups x 10
A3. wall bridges x 5
3 sets
Move through this quickly.
B. Side split to QDR. Many of you found this quite difficult ( it is a nice mix of mobility, strength and strength endurance, balance and coordination. We will try it again today. 6 reps/side x 3 sets
A. For Time:
60 double unders
5 jerks 95/135 lbs
20 kipping pull ups (chin over vertical plane)
40 double unders
10 jerks
20 kipping pull ups
20 double unders
5 jerks
20 kipping pull -ups
A1. straddle ups x 10
A2. reverse elbow push ups x 10
A3. wall bridges x 5
3 sets
Move through this quickly.
B. Side split to QDR. Many of you found this quite difficult ( it is a nice mix of mobility, strength and strength endurance, balance and coordination. We will try it again today. 6 reps/side x 3 sets
A. For Time:
60 double unders
5 jerks 95/135 lbs
20 kipping pull ups (chin over vertical plane)
40 double unders
10 jerks
20 kipping pull ups
20 double unders
5 jerks
20 kipping pull -ups
Monday, May 27, 2013
Warm up should include:
15 min head to toe joint prep
A1. pancake stretch x 10 reps x 3 sets
A2. shoulder opener on stall bars or bridges x 5 reps x 3 sets
role x 2 gym lengths
A. 2 Sets for Time
10 Power Cleans 95/135 lbs
10 Ring Dips
Zero seconds rest
Run 800 meters @ 80% intensity
zero seconds rest
2 Sets for time
10 power cleans 95/135 lbs
10 ring dips
15 min head to toe joint prep
A1. pancake stretch x 10 reps x 3 sets
A2. shoulder opener on stall bars or bridges x 5 reps x 3 sets
role x 2 gym lengths
A. 2 Sets for Time
10 Power Cleans 95/135 lbs
10 Ring Dips
Zero seconds rest
Run 800 meters @ 80% intensity
zero seconds rest
2 Sets for time
10 power cleans 95/135 lbs
10 ring dips
Thursday, May 23, 2013
Sunday, May 26, 2013
ANAEROBIC AND AEROBIC CONDITIONING TIME
Warm up
shublules!!! 5 each direction x 5 sets
cartwheels - all variations, including aerial
backward rolls to handstands - or, backward rolls, backward roll to candlestick
brachiation
90/90
Spina shoulder mobility
Spina bioflow - pick 3 or 4 movements
A. 3 Rounds For Time:
400 meter run
15 HSPU
15 Box Jumps 20/24"
Warm up
shublules!!! 5 each direction x 5 sets
cartwheels - all variations, including aerial
backward rolls to handstands - or, backward rolls, backward roll to candlestick
brachiation
90/90
Spina shoulder mobility
Spina bioflow - pick 3 or 4 movements
A. 3 Rounds For Time:
400 meter run
15 HSPU
15 Box Jumps 20/24"
Saturday, May 25, 2013
Coaches, please include in your warm up:
A. aerial cartwheels x 5/direction
B. Jumping Warm up down the astroturf. Straight leg jump, side and forward straddle, tuck jump, 360 degree turn, etc.
As always, if you are a beginner who likes to keep her feet low to the ground, make sure you inform the coaches. There are a multitude of ways to create a challenging and enjoyable warm up.
A1. Front Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate and Advanced: 3, 3, 3, 3 @ 20x1
A2. Pulling
Beginners: 5 ring rows, Odelia version, 3 second eccentric x 4 sets
Intermediate: 2-5 chin ups or pull ups or ring chin ups x 4 sets
Advanced: Archers 2-5 reps/arm x 4 sets
B. Auxillary sets for pulling
Beginners: 30 sec eccentric x 2 sets
Intermediate: 5 ring rows, 3 second eccentric x 2 sets
Advanced: 5-10 chin ups or pull ups x 2 sets
C. 3 Rounds for Time
30/ 50 lbs Bulgarian Bag around the world x 14 7/direction
35/50 lbs KB Snatch x 14 7/arm
400 meter run
A. aerial cartwheels x 5/direction
B. Jumping Warm up down the astroturf. Straight leg jump, side and forward straddle, tuck jump, 360 degree turn, etc.
As always, if you are a beginner who likes to keep her feet low to the ground, make sure you inform the coaches. There are a multitude of ways to create a challenging and enjoyable warm up.
A1. Front Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate and Advanced: 3, 3, 3, 3 @ 20x1
A2. Pulling
Beginners: 5 ring rows, Odelia version, 3 second eccentric x 4 sets
Intermediate: 2-5 chin ups or pull ups or ring chin ups x 4 sets
Advanced: Archers 2-5 reps/arm x 4 sets
B. Auxillary sets for pulling
Beginners: 30 sec eccentric x 2 sets
Intermediate: 5 ring rows, 3 second eccentric x 2 sets
Advanced: 5-10 chin ups or pull ups x 2 sets
C. 3 Rounds for Time
30/ 50 lbs Bulgarian Bag around the world x 14 7/direction
35/50 lbs KB Snatch x 14 7/arm
400 meter run
Friday, May 24, 2013
Coaches, please include in your warm up:
A. wrap and wrap around x 4 lengths (advanced should work to cover more ground, ie. big jumps and big rotations in the air). Of course, if the quality isn't there, keep it low to the ground). Some folks should stick to the wrap. It is a nice, little move that is challenging in and of itself.
Quality is the name of the game!
B. Side split jump to arm arm side entry/exit to QDR. Beginners should work on the side split jump and then use two hands to enter and exit the side QDR. Don't worry about lifting head and feet off the floor. 5 reps/direction x 3 sets
Don't be surprised by the lactic acid pain in your quads.
A. Press
Beginners: 5, 5, 5 (2 warm up sets)
Intermediate: 2-4 reps x 4 sets. If you hit 4 go up in weight, if you hit 2 or 3, stay at that weight. Be sure to start at a weight that you know you can hit for 4.
Advanced: Daily Max, then 10 kg or so for 2 sets of 2 and then down another 10 kg or so for 3 sets of 3.
B. 3 Min AMRAP
3 Power Cleans 95/135 lbs
6 push ups
10 kipping toes to bar
Rest 1 min
5 sets
A. wrap and wrap around x 4 lengths (advanced should work to cover more ground, ie. big jumps and big rotations in the air). Of course, if the quality isn't there, keep it low to the ground). Some folks should stick to the wrap. It is a nice, little move that is challenging in and of itself.
Quality is the name of the game!
B. Side split jump to arm arm side entry/exit to QDR. Beginners should work on the side split jump and then use two hands to enter and exit the side QDR. Don't worry about lifting head and feet off the floor. 5 reps/direction x 3 sets
Don't be surprised by the lactic acid pain in your quads.
A. Press
Beginners: 5, 5, 5 (2 warm up sets)
Intermediate: 2-4 reps x 4 sets. If you hit 4 go up in weight, if you hit 2 or 3, stay at that weight. Be sure to start at a weight that you know you can hit for 4.
Advanced: Daily Max, then 10 kg or so for 2 sets of 2 and then down another 10 kg or so for 3 sets of 3.
B. 3 Min AMRAP
3 Power Cleans 95/135 lbs
6 push ups
10 kipping toes to bar
Rest 1 min
5 sets
Monday, May 20, 2013
Wednesday, May 22, 2013
Warm Up
A1. lizard x 2 gym lengths - more advanced should work to get low.
A2. crab x 2 gym lengths - try and hover mid air as long as possible.
B. forward roll exit on one leg into gymnastics cartwheel into back roll into handstand
Some of you will be comfortable performing this sequence, others should simply break it up into manageable chunks or even single movements x 5 sets
A1. Front Squats
Beginners: 5, 5, 5, 5 @ 22x2
Intermediate/Advanced: 3, 3, 3, 3 @ 20x1
A2. Toes to Bar
Beginners: Bench on stall bars x 5 reps with 3 sec eccentric x 4 sets
Intermediate: AMRAP in 60 sec. x 4 sets
Advanced: AMRAP strict (no kip) x 5 reps x 4 sets
A3. Pushing
Beginners: Push ups x 5 reps x 4 sets
Intermediate 1: 20 sec eccentric x 4 sets (can do this on rings with a partner holding rings together)
Intermediate 2: 3-5 bar dips x 4 sets
Intermediate 3: Russian Dips x 3-5 reps x 4sets
Advanced: 2-5 ring deeps with support hold at top x 4 sets DEEP!
Advanced 3: support position ring dips x 1-5 reps x 4 sets
Please rest exactly 60 seconds between each movement.
A1. lizard x 2 gym lengths - more advanced should work to get low.
A2. crab x 2 gym lengths - try and hover mid air as long as possible.
B. forward roll exit on one leg into gymnastics cartwheel into back roll into handstand
Some of you will be comfortable performing this sequence, others should simply break it up into manageable chunks or even single movements x 5 sets
A1. Front Squats
Beginners: 5, 5, 5, 5 @ 22x2
Intermediate/Advanced: 3, 3, 3, 3 @ 20x1
A2. Toes to Bar
Beginners: Bench on stall bars x 5 reps with 3 sec eccentric x 4 sets
Intermediate: AMRAP in 60 sec. x 4 sets
Advanced: AMRAP strict (no kip) x 5 reps x 4 sets
A3. Pushing
Beginners: Push ups x 5 reps x 4 sets
Intermediate 1: 20 sec eccentric x 4 sets (can do this on rings with a partner holding rings together)
Intermediate 2: 3-5 bar dips x 4 sets
Intermediate 3: Russian Dips x 3-5 reps x 4sets
Advanced: 2-5 ring deeps with support hold at top x 4 sets DEEP!
Advanced 3: support position ring dips x 1-5 reps x 4 sets
Please rest exactly 60 seconds between each movement.
Tuesday, May 21, 2013
Warm up
Coaches, please include, along with your own warm up, lizard crawl practice, both high and low variation.
A. Cleans
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Daily Max in 20 minutes.
B. Get Outside!
Kettlebell Swings x 15 35/55 lbs
double Unders x 30
200 meter run
Rest 60 sec
4 sets
Coaches, please include, along with your own warm up, lizard crawl practice, both high and low variation.
A. Cleans
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Daily Max in 20 minutes.
B. Get Outside!
Kettlebell Swings x 15 35/55 lbs
double Unders x 30
200 meter run
Rest 60 sec
4 sets
Thursday, May 23, 2013
Warm Up should include:
A. Lizard - choose between high and low variation x 2 lengths
B. Rolls on back to butterfly, straddle, squat, pistol, etc,
A. Snatch
Snatch
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Daily Max
B. AMRAP in 12 minutes:
Strict Pull ups or chin ups or false grip pull ups x 2-5 reps
Back Squats NOT from the rack x 10 reps 95/135 lbs AFAP
Box Jumps x 5 20/24" These must be performed touch and go.
A. Lizard - choose between high and low variation x 2 lengths
B. Rolls on back to butterfly, straddle, squat, pistol, etc,
A. Snatch
Snatch
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Daily Max
B. AMRAP in 12 minutes:
Strict Pull ups or chin ups or false grip pull ups x 2-5 reps
Back Squats NOT from the rack x 10 reps 95/135 lbs AFAP
Box Jumps x 5 20/24" These must be performed touch and go.
Saturday, May 18, 2013
May 19, 2013
A. Push Press
Beginners- 5, 5, 5
Intermediate- 3, 3, 3, 3
Advanced - AMRAP Unbroken- 95/135 lbs x 4 sets; rest 2 min
Pulling
B. Beginners 5 ring rows (Odelia version) 3 sec eccentric
Rest exactly 30 sec
Run 400 meters @ 80%
Rest exactly 60 sec
4 sets
Intermediate/ advanced
3-5 chin ups or pull ups/ 2-5 archers
Rest exactly 30 sec
Run 400 meters @ 80%
Rest exactly 60 sec
4 sets
Beginners- 5, 5, 5
Intermediate- 3, 3, 3, 3
Advanced - AMRAP Unbroken- 95/135 lbs x 4 sets; rest 2 min
Pulling
B. Beginners 5 ring rows (Odelia version) 3 sec eccentric
Rest exactly 30 sec
Run 400 meters @ 80%
Rest exactly 60 sec
4 sets
Intermediate/ advanced
3-5 chin ups or pull ups/ 2-5 archers
Rest exactly 30 sec
Run 400 meters @ 80%
Rest exactly 60 sec
4 sets
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