A. Power Snatch from blocks
Beginners: 5, 5, 5, 5
Intermediate and Advanced: 3, 3, 3, 3
Rest 90 sec.
B. Snatch High Pulls 5, 5, 5
Start at your max power snatch from blocks and go up.
C. Not For Time:
Low lizard x 1 gym length
brachiation - coaches will pick a progression for you. THe most challenging one should be the reverse twist x 4 lengths
30 sec handstand
5 Rounds
NOTE:
High lizards for beginners. Twist those hips!
Brachiation - walk in the park, or slow motion monkey slaps. Or, arch scap pullings.
No free standing handstand? Either 30 sec hold, chest to wall or some variation of heel/toe pulls.
If you have a handstand but 30 sec is too long, accumulate 15-30 sec holds.
Tuesday, November 19, 2013
Monday, November 18, 2013
Wednesdsay, November 20, 2013
A. Squat Power Jerks
Advanced: You will go from blocks. Warm up with some doubles and then go to singles for 5 sets.
Intermediate: 3, 3, 3, 3 No blocks.
Beginners: Push Press x 3 plus push jerk x 5
Rest about 90 sec between sets.
B. Split Jumps x 10 reps 75/55 lbs
Rest 30 sec.
AMRAP in 3 minutes:
5 kipping hspu
5 kipping chest to bar pull ups
Rest 2 minutes.
3 sets
Note: you can elevate head if necessary. For those of you who easily can knock off 5 kipping hspu, increase the hand height.
Downward dog hspu. Make sure they are pretty. Get those toes of the ground if possible.
Ring rows if you don't have pull ups, or chin over vertical plane of the bar.
No jumping for beginners. Walking lunges please.
Advanced: You will go from blocks. Warm up with some doubles and then go to singles for 5 sets.
Intermediate: 3, 3, 3, 3 No blocks.
Beginners: Push Press x 3 plus push jerk x 5
Rest about 90 sec between sets.
B. Split Jumps x 10 reps 75/55 lbs
Rest 30 sec.
AMRAP in 3 minutes:
5 kipping hspu
5 kipping chest to bar pull ups
Rest 2 minutes.
3 sets
Note: you can elevate head if necessary. For those of you who easily can knock off 5 kipping hspu, increase the hand height.
Downward dog hspu. Make sure they are pretty. Get those toes of the ground if possible.
Ring rows if you don't have pull ups, or chin over vertical plane of the bar.
No jumping for beginners. Walking lunges please.
Tuesday, November 19, 2013
A1. Box Squats
5, 5, 5 @ 22x2
A2. Strict Toes to Bar or Skin the Cats or Pass Throughs
Beginners: skin the cats @ 31x3 x 5 reps
Intermediate: strict toes to bar x 5 reps
Advanced: for some of you, strict toes to bar will be quite easy. IF this is you, please do: strict skin the cats. If this is too easy for you, add in the pass throughs from Front lever to Back lever position.
3 sets
Rest 60 between movements.
B. Power Cleans (Not for Time) 5 reps for Beginner and 3 for Intermediate and 1 rep for advanced. Advanced, this should be max effort. Start at about 90% for your first single.
After your cleans, please do: 5 wall walks AFAP.
Beginners: take your time and do 5 reps
5 sets
Rest 2 minutes.
5, 5, 5 @ 22x2
A2. Strict Toes to Bar or Skin the Cats or Pass Throughs
Beginners: skin the cats @ 31x3 x 5 reps
Intermediate: strict toes to bar x 5 reps
Advanced: for some of you, strict toes to bar will be quite easy. IF this is you, please do: strict skin the cats. If this is too easy for you, add in the pass throughs from Front lever to Back lever position.
3 sets
Rest 60 between movements.
B. Power Cleans (Not for Time) 5 reps for Beginner and 3 for Intermediate and 1 rep for advanced. Advanced, this should be max effort. Start at about 90% for your first single.
After your cleans, please do: 5 wall walks AFAP.
Beginners: take your time and do 5 reps
5 sets
Rest 2 minutes.
Monday, November 18, 2013
A1. Power Clean from blocks
Beginners: 5, 5, 5, 5
Intermediate and Advanced: 3, 3, 3, 3
Rest 60 sec.
A2. Muscle Ups x 4 sets
Beginners: 30 sec eccentric, rest 15 sec, 5 ring rows @ 31x3
Intermediate: 3-5 Russian Dips or Ring Dips or Regular Dips, rest 60 sec, 3-5 chin ups, pull ups or false grip pull ups
Intermediate 2: bent arm muscle ups x 3 reps
Advanced 1: Testing Day 1-5 reps
Advanced 2: 1 muscle up with 1 forward roll x 1-3 reps
Rest 60 sec.
B. Row 500 meters
AMRAP Double Unders in 60 sec.
Rest 4 minutes
3 sets
Beginners: 500 meter row @ 80%
Either 30 single unders or 15 box step ups or jumps
Rest 3 minutes
3 sets
Beginners: 5, 5, 5, 5
Intermediate and Advanced: 3, 3, 3, 3
Rest 60 sec.
A2. Muscle Ups x 4 sets
Beginners: 30 sec eccentric, rest 15 sec, 5 ring rows @ 31x3
Intermediate: 3-5 Russian Dips or Ring Dips or Regular Dips, rest 60 sec, 3-5 chin ups, pull ups or false grip pull ups
Intermediate 2: bent arm muscle ups x 3 reps
Advanced 1: Testing Day 1-5 reps
Advanced 2: 1 muscle up with 1 forward roll x 1-3 reps
Rest 60 sec.
B. Row 500 meters
AMRAP Double Unders in 60 sec.
Rest 4 minutes
3 sets
Beginners: 500 meter row @ 80%
Either 30 single unders or 15 box step ups or jumps
Rest 3 minutes
3 sets
Thursday, November 14, 2013
Sunday, November 17, 2013
A1. Letter Y x 7 x 3 sets
A2. Letter L x7 x 3 sets
A3. Figure 8s x 7 x 3 sets
A4. Low gate of Coach's choice x 3 sets
Little to no rest between movements.
B. Beginners: Snatch grip deadlift x 5 reps plus hang power snatch x 5 reps plus power snatch x 5 reps x 4 sets
Intermediate: Snatch grip deadlift x 3 reps plus hang power snatch x 3 reps plus power snatch x 3 reps x 4 sets
Rest 2 minutes.
Go up in weight with each set.
Really focus on keeping tension on that first pull. Take care when you set up. Ask yourself: are my knees pushed out a bit? Do I have my hook grip? Is more of my weight on my heels than on my toes? Are my shoulders slightly in front of the bar?
C. Pushing
Beginners: Push ups x 5 reps; rest 2 min
Intermediate: Push ups x 10 reps ; rest 2 min
Advanced: hovering push ups x 5 reps x 4 sets; rest 2 min
A2. Letter L x7 x 3 sets
A3. Figure 8s x 7 x 3 sets
A4. Low gate of Coach's choice x 3 sets
Little to no rest between movements.
B. Beginners: Snatch grip deadlift x 5 reps plus hang power snatch x 5 reps plus power snatch x 5 reps x 4 sets
Intermediate: Snatch grip deadlift x 3 reps plus hang power snatch x 3 reps plus power snatch x 3 reps x 4 sets
Rest 2 minutes.
Go up in weight with each set.
Really focus on keeping tension on that first pull. Take care when you set up. Ask yourself: are my knees pushed out a bit? Do I have my hook grip? Is more of my weight on my heels than on my toes? Are my shoulders slightly in front of the bar?
C. Pushing
Beginners: Push ups x 5 reps; rest 2 min
Intermediate: Push ups x 10 reps ; rest 2 min
Advanced: hovering push ups x 5 reps x 4 sets; rest 2 min
Sunday, November 10, 2013
Saturday, November 16, 2013
WARM UP
FrostFit Competitors - In addition to Part A, come to Gymnastics and work on muscle ups.
A. In 3 minutes:
Row 9 calories
Push Jerk x 10 95/145 lbs
AMRAP Double Unders in remaining time
Rest 7 minutes.
5 sets
FrostFit Competitors - In addition to Part A, come to Gymnastics and work on muscle ups.
A. In 3 minutes:
Row 9 calories
Push Jerk x 10 95/145 lbs
AMRAP Double Unders in remaining time
Rest 7 minutes.
5 sets
Friday, November 15, 2013
WARM UP
Role and SHublule
underhand scap retractions
contralateral Pre-Lifting holds (5 sec/side x 3 reps)
A. AMRAP In 3 minutes.
Snatch x 5 65/95 lbs
Kipping HSPU x 5
Rest 6 minutes.
B. AMRAP in 3 Minutes
Jumping Barbell Split Squat 35/45 lbs x 5 alternating reps (1 rep equals both sides)
Burpees x 5
Rest 6 minutes.
C. AMRAP in 3 Minutes
Kipping Chest to Bar Pull Ups x 5
KettleBell Swings (Russian) x 7 35/55 lbs
Role and SHublule
underhand scap retractions
contralateral Pre-Lifting holds (5 sec/side x 3 reps)
A. AMRAP In 3 minutes.
Snatch x 5 65/95 lbs
Kipping HSPU x 5
Rest 6 minutes.
B. AMRAP in 3 Minutes
Jumping Barbell Split Squat 35/45 lbs x 5 alternating reps (1 rep equals both sides)
Burpees x 5
Rest 6 minutes.
C. AMRAP in 3 Minutes
Kipping Chest to Bar Pull Ups x 5
KettleBell Swings (Russian) x 7 35/55 lbs
Thursday, November 14, 2013
WARM UP
role and shublule
Setting up the Orchesta
A1. band figure eights x 10
A2. Y and L x 7
A3. weighted cuban rotations on the floor x 10
A. Shoulder Taps x 16
Toes to Bar x 12
Box Jumps x 5 20/24"
Mountain Climbers x 20
Rest 5 minutes
5 sets
Each round should be fast, with no rest.
Beginners: shoulder taps or 20 sec chest to wall hold
Skin the cat on stall bars x 5
Box Jumps or step ups
Mountain climbers - maybe reduce the reps.
Rest 60 sec between movements
Rest 3 minutes.
3 sets
role and shublule
Setting up the Orchesta
A1. band figure eights x 10
A2. Y and L x 7
A3. weighted cuban rotations on the floor x 10
A. Shoulder Taps x 16
Toes to Bar x 12
Box Jumps x 5 20/24"
Mountain Climbers x 20
Rest 5 minutes
5 sets
Each round should be fast, with no rest.
Beginners: shoulder taps or 20 sec chest to wall hold
Skin the cat on stall bars x 5
Box Jumps or step ups
Mountain climbers - maybe reduce the reps.
Rest 60 sec between movements
Rest 3 minutes.
3 sets
Wednesday, November 13, 2013
WARM UP
About 20 minutes.
Go through DT with an empty bar and then with a bit of weight.
http://www.youtube.com/watch?v=tYG5CU0lzI8
A. "DT" - See Jan 12 2011, June 1, 2011, March 26, 2012
5 Rounds for Time:
Deadlift x 12 105/155 lbs
Hang Power Clean x 9 105/155 lbs
Push Jerk x 6 105/155 lbs
NOTE: To do this prescribed you must be able to do the entire first round unbroken. This is going to be far too heavy for most people to do prescribed. This should be completed in under 10 minutes so choose your weight wisely.
BEGINNERS:
Do each round and rest 3 minutes. The deadlifts are high volume but they are light.
Be methodical with each movement and don't rush it.
B. Jefferson curls x 10 reps with 30 sec hold at the end of the set x 3 sets
About 20 minutes.
Go through DT with an empty bar and then with a bit of weight.
http://www.youtube.com/watch?v=tYG5CU0lzI8
A. "DT" - See Jan 12 2011, June 1, 2011, March 26, 2012
5 Rounds for Time:
Deadlift x 12 105/155 lbs
Hang Power Clean x 9 105/155 lbs
Push Jerk x 6 105/155 lbs
NOTE: To do this prescribed you must be able to do the entire first round unbroken. This is going to be far too heavy for most people to do prescribed. This should be completed in under 10 minutes so choose your weight wisely.
BEGINNERS:
Do each round and rest 3 minutes. The deadlifts are high volume but they are light.
Be methodical with each movement and don't rush it.
B. Jefferson curls x 10 reps with 30 sec hold at the end of the set x 3 sets
Tuesday, November 12, 2013
WARM UP
Bridge prep
bridge wall walks (pay attention to the small details)
shoulder openers on stalls or in bodyline with plates.
wrist prep
High lizards for practice.
Keep the warm up to 20 minutes.
A. AMRAP in 25 minutes:
DB Snatch x 20 35/55 lbs (do 10 per side and then switch)
Lizard walks x 1 gym length
wall walks x 3-5 reps
bridge walk overs x 5 reps
NOTE: for the lizard walk, as low as possible. Don't cheat.
This wod is more like workhorse mode. You trudge along and do some hard labour. Besides the snatches, it won't be fast compared to yesterday.
Don't fret if you don't have a bridge, we will have other movements that will limber up that ol' spine.
FROSTFIT FOLKS
Come to gymnastics.
Bridge prep
bridge wall walks (pay attention to the small details)
shoulder openers on stalls or in bodyline with plates.
wrist prep
High lizards for practice.
Keep the warm up to 20 minutes.
A. AMRAP in 25 minutes:
DB Snatch x 20 35/55 lbs (do 10 per side and then switch)
Lizard walks x 1 gym length
wall walks x 3-5 reps
bridge walk overs x 5 reps
NOTE: for the lizard walk, as low as possible. Don't cheat.
This wod is more like workhorse mode. You trudge along and do some hard labour. Besides the snatches, it won't be fast compared to yesterday.
Don't fret if you don't have a bridge, we will have other movements that will limber up that ol' spine.
FROSTFIT FOLKS
Come to gymnastics.
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