Friday, June 29, 2012

AM.
A. HSPU Practice:
If you can't kick up into a handstand on your own, do:  AMRAP kick-up attempts in 60 sec x 5 sets; rest 2 minutes.
Beginners: Find Max depth for 1 rep, add height and do 2-3 reps x 5 sets; rest 2 min.
Intermediate: 1 or 2 Strict HSPU? Do 1-3 reps x 5 sets; rest 2 min.
Advanced: AMRAP static and then AMRAP Kipping in 60 sec.  (Start with static and switch to kipping when you fatigue), rest 2 min x 5 sets

B.  3 Rounds for Time:
    archers x 2 per arm (alternate)
    3 reps of low rotation into bridge (3 each direction).
    jumping pistols x 5 per leg
    10 sec handstand
 
Here is a photo of Dallas performing the archer. This is one of Cheri's photos!




PM.

A. In 20 Minutes work up to a heavy snatch.


B.
For Time:
21-15-9
Power Snatch 65/95 lbs

Toes to Bar

Holiday Hours this weekend!

Happy Summer Flux Athletes!

As most of you remember, this is the weekend that Coach Darci and I are taking all of our Flux coaches (minus Dallas who will be heading our to a family function and his CF certification) to Elbow this weekend for our Coach Retreat. Along with team building, leadership mentoring, and future planning for our Flux community, every one of our coaches will also be writing a Flux Coaching exam. This is another aspect of our ongoing coaching mentorship program here at Flux.

So, here's the scoop for our Flux holiday schedule this weekend:

Friday - regular sessions
6am - WOD
7am - WOD
11am - WOD(with babies)
12pm - WOD
4pm - Teens
5pm - WOD
6pm - Flux Track Club and Open Gym

Saturday - some changes
9am - WOD
10am - Gymnastics

Sunday and Monday - closed


Tuesday - regularly scheduled classes resume


Coach Darci and I wish you and yours a happy, active, and fun-filled holiday weekend!

Yours,
Charity

(Try not to gain too many points this weekend paleo challenge folks!)

Thursday, June 28, 2012

REST DAY FOR BCBD COMPETITORS

A. On a 2 minute clock:
     400 meter run
     AMRAP Deadlifts 215/285 lbs
     rest 5 min
     3 sets

Rest 5 minutes

B. Shoulder taps AMRAP in 30 sec
    rest 30 sec
    corta capim Left AMRAP in 30 sec
    rest 30 sec
    Corta Capim Right AMRAP in 30 sec
    rest 30 sec
   3 sets

Wednesday, June 27, 2012

Beginners or anyone else who wants a longer tutorial: take 15 minutes to work on power clean from ground.  Advanced: Jump right into Part A.

A.  AMRAP in 8 minutes:
100 meter run
5 Power Cleans 115 lbs/ 155 lbs
10 Box Jumps 20/24"

B. active recovery for 12 min.


C. AMRAP in 6 minutes:
     Push Press x 10 75/115 lbs
     Toes to Bar x 10
     Burpees x 10

NOTE: Games Competitors: Absolutely no stopping on the burpees.  If you think you can't do 10 reps unbroken each round, reduce the reps.  

Tuesday, June 26, 2012

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


PM.
A. 400 meter run @ 90% intensity.
rest 4 min.
repeat
rest 4 min.

B. 800 meter run @ 90 % intensity
rest 8 minutes


In both A and B rest periods please do:
5 reps of elegant gymnastics pose x 2
10 reps of peeing dog with 10 sec hold at the end.  x 2

C. Tabatas: 20 seconds of work and 10 seconds of rest x 8 rounds.
    Push-ups
    Double Unders
    Front Squats 35/45 lbs

Monday, June 25, 2012

A. Beginners: Take 10 minutes and work on kipping pull-up. 

A. Advanced or people who don't need kipping practice: Either 1-3 muscle ups on the minute for 5 minutes or 3-5 transitions on the minute for 5 min.  

B. This WOD is from the South West Regionals Event 5, from a couple years ago.  

8 Rounds for Time:

2 Squat Snatch 145/85 lbs

4 Push Press/Push Jerk 145/85 lbs

6 chest to bar pull-ups

200 meter run

How to Scale: Power Snatch for those who can't squat snatch.  Or, you can power it up and then do an OHS.   

Pull-ups - just chin over vertical plane of the bar for those who are NOT competing.  

Ring Rows if athlete can't hold themselves over the bar.  

Bands are allowed for those of you who are fairly close to getting a kipping pull-up

Reduce reps for those who are just getting their Kipping pull-up and maybe only have 1 or 2.  

Sunday, June 24, 2012

Rest day for BCBD Competitors

Today we begin our week of metabolic bias!

A.  Deadlifts x 21 155/ 225 lbs
      Run 800 meters
      Deadlifts x 15 155/225 lbs
      Run 600 meters
      Deadlifts x 9 155/225 lbs
      Run 400 meters


B1.  Trap 3 raises @ 3131 6 - 8 reps x 3 sets

B2.  Bridges 2 reps with 2 sec hold at top x 3 sets

    
    

Saturday, June 23, 2012

A1. Front Squat
Beginners: @ 20x2, 5, 5, 5; rest 60 sec
Intermediate: 3, 3, 3, 3; rest 60 sec.
Advanced: 1 1/4 squats @ 20x2 3-4 reps x 4 sets; rest 60 sec

A2. Push-ups
Beginners: Find max depth, add height, and do 4-5 reps x 5 sets; rest 30 sec.
Intermediate: AMRAP Unbroken push-ups or less advanced: AMRAP in 60 sec; rest 30 sec
Advanced: Pseudo Planche Push-Ups on rings @ 51x1 4-5 reps x 4 sets; rest 30 sec.

B.  15 thrusters 35/45 lbs
      30 Double Unders
      200 meter sprint
      rest 60 sec
      5 sets

Friday, June 22, 2012

AM. WOD

A1. Back Squat
Beginners: 5, 5, 5 @ 22x2; rest 60 sec
Intermediate: 3, 3, 3, 3; rest 60 sec
Advanced: 10 reps @ 00x0, rest 30 sec x 4 sets

A2.  Beginners: 5 reps of rope climb from plank position; rest 60 sec
Intermediate: 2 rope climbs using feet; rest 60 sec
Advanced: Arms only rope climb x 2 reps; rest 60 sec x 4 sets


Because this is strength week, if you are only doing 1 workout today, it must be the AM WOD. IF you are only doing the AM WOD, you may do as many sets of the PM WOD as you have time for.

PM.
A. 20 Push Jerk 65/95 lbs (keep reps the same but reduce the weight if necessary).
     20 pull-ups (to do this prescribed you must have 20 reps unbroken)
     20 burpees (if you can't do 15 burpees in under 60 sec, reduce the number). 
     400 meter run (if you can't run 400 meters in under 1:40, reduce to 200 meters.
     active rest for 6 minutes
     4 sets

Red, blue and purple bands only for pull-ups. 1 band/person

Thursday, June 21, 2012

Rest day for BCBD Competitors

A. Front Squats
Beginners: 5, 5, 5 @ 20x2
Intermeidate: 3, 3, 3, 3
Advanced: Max for 1 rep, minus 20 to 30 lbs 2 reps x 3 sets

B. AMRAP thrusters in 30 sec 95/135 lbs (5 sec before the clock, clean the barbell and begin with bar from shoulders)
    rest 30 sec
    AMRAP Calorie Row in 60 sec
    Rest 60 sec.
    AMRAP Double Unders in 90 sec
    rest 90 sec
    5 sets