A. AMRAP in 12 minutes
Deadlifts x 10 155/225 lbs
Toes to Bar x 12
Wall balls x 15 14/20 lbs
burpees x 10
B. Handbalancing Practice:
Beginners: 1 kick up plus 5 sec hold x 8 sets
Intermediate: 10 heel taps and 10 toe taps and 10 breaking bodyline x 2 sets
Advanced: practice handbalancing on or off cubes
Tuesday, October 30, 2012
Thursday, Nov 1, 2012
A. Split Jerks from Rack
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Max, then down 15 to 30 lbs for ONLY 1 set of doubles.
B. AMRAP in 20 minutes - The tempo will be slow and steady.
3 Front Squats
5 HSPU
5 Pull - ups @ 30x1
Advanced: Do your front squats at 30 - 40 lbs under your 1RM. Use the rack.
Intermediate/Advanced: Pick a weight at which you can do 3 unbroken. Look in your book for your previous weights. It should be tough but manageable.
For the HSPU
Advanced should elevate.
Intermediate - to the floor
Beginners - either downward dog, pike on box or to elevated height.
For the Pull Ups
Beginners: Barbell Rows @ 41x1 5 reps
Intermediate: 2-3 reps in either chin up or pull-up grip.
Advanced: All 5 reps.
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Max, then down 15 to 30 lbs for ONLY 1 set of doubles.
B. AMRAP in 20 minutes - The tempo will be slow and steady.
3 Front Squats
5 HSPU
5 Pull - ups @ 30x1
Advanced: Do your front squats at 30 - 40 lbs under your 1RM. Use the rack.
Intermediate/Advanced: Pick a weight at which you can do 3 unbroken. Look in your book for your previous weights. It should be tough but manageable.
For the HSPU
Advanced should elevate.
Intermediate - to the floor
Beginners - either downward dog, pike on box or to elevated height.
For the Pull Ups
Beginners: Barbell Rows @ 41x1 5 reps
Intermediate: 2-3 reps in either chin up or pull-up grip.
Advanced: All 5 reps.
Wednesday, October 31, 2012
A. Back Squats
Beginners: 5, 5, 5 @ 22x2; rest 2 min. (at least 2 warm up sets)
Intermediate: 3, 3, 3, 3; rest 2 min.
Advanced: Go to a max, then down 15 to 30 lbs and do 2 reps x 2 sets; rest 2 min.
B. For Time:
Row 21 calories
Burpees x 21
Row 15 calories
Burpees x 15
Row 9 calories
Burpees x 9
C1. 6 Post Berlin Crabs each direction x 3 sets
C2. Handbalancing
Beginners: 1 kick up plus 5 second hold x 5 sets
Intermediate: 5-10 heel and toe taps x 3 sets
Advanced: HB practice on or off cubes
If it is busy, half of you start with C and half start with B.
Beginners: 5, 5, 5 @ 22x2; rest 2 min. (at least 2 warm up sets)
Intermediate: 3, 3, 3, 3; rest 2 min.
Advanced: Go to a max, then down 15 to 30 lbs and do 2 reps x 2 sets; rest 2 min.
B. For Time:
Row 21 calories
Burpees x 21
Row 15 calories
Burpees x 15
Row 9 calories
Burpees x 9
C1. 6 Post Berlin Crabs each direction x 3 sets
C2. Handbalancing
Beginners: 1 kick up plus 5 second hold x 5 sets
Intermediate: 5-10 heel and toe taps x 3 sets
Advanced: HB practice on or off cubes
If it is busy, half of you start with C and half start with B.
Monday, October 29, 2012
IMPORTANT UPDATE - INSULIN TALK
PLEASE NOTE THE CHANGE IN SCHEDULE FOR OUR TALK ON INSULIN. IT WILL NOW BE HELD SATURDAY, NOVEMBER 3 AT 2:45 PM AT OUR 13TH AVE LOCATION.
BE THERE!
Saturday, October 27, 2012
Tuesday, October 30, 2012
A. Pull-ups
Beginners: If you can hold yourself over the bar in PROTRACTED grip, do 3 chin-ups with a spot @ 30x1 x 5 sets; rest 2 min.
If you cannot hold yourself over the bar in a protracted grip, do Barbell rows x 5-7 reps @ 42x2 x 5 sets; rest 2 min.
Intermediate: If you have 1-2 perfect chin-ups or pull-ups, do 1 rep every 30 sec x 3 reps x 5 sets; rest 2 min.
Advanced: Mechanical Leverage Sets x 3 sets; rest 2 min.
B. See Wednesday, October 10, 2012
A. Every 45 sec, perform 2 power snatch and 1-5 ring dips x 8 sets. Do this at approximately 70% of your max power snatch.
Try and add 5 to 10 lbs from Oct 10, 2012. Also, if possible, add 1 ring dip. If you were already hitting 5, add a tempo of 51x1 with support hold.
C. CUBAN ROTATIONS
5-7 reps @ 4121 x 4 sets; rest 2 min.
Beginners: If you can hold yourself over the bar in PROTRACTED grip, do 3 chin-ups with a spot @ 30x1 x 5 sets; rest 2 min.
If you cannot hold yourself over the bar in a protracted grip, do Barbell rows x 5-7 reps @ 42x2 x 5 sets; rest 2 min.
Intermediate: If you have 1-2 perfect chin-ups or pull-ups, do 1 rep every 30 sec x 3 reps x 5 sets; rest 2 min.
Advanced: Mechanical Leverage Sets x 3 sets; rest 2 min.
B. See Wednesday, October 10, 2012
A. Every 45 sec, perform 2 power snatch and 1-5 ring dips x 8 sets. Do this at approximately 70% of your max power snatch.
Try and add 5 to 10 lbs from Oct 10, 2012. Also, if possible, add 1 ring dip. If you were already hitting 5, add a tempo of 51x1 with support hold.
C. CUBAN ROTATIONS
5-7 reps @ 4121 x 4 sets; rest 2 min.
Monday, October 29, 2012
A. Front Squats
Beginners: 5, 5, 5 @ 40x1; rest 2 min (At least 2 warm up sets).
Intermediate: 3, 3, 3, 3; rest 2 min.
Advanced: Max, then down 20 lbs x 2 reps x 2 sets
B. AMRAP in 10 minutes:
Push Press x 5 105/155 lbs
KB Swings x 10 50/70 lbs
Bridge push-ups x 5
For the Bridge Push-ups, if you do not have a perfect bridge just elevate feet. No spotting on this one. If you can't get into a bridge on your own, your coach will provide you with a different progression.
Beginners: 5, 5, 5 @ 40x1; rest 2 min (At least 2 warm up sets).
Intermediate: 3, 3, 3, 3; rest 2 min.
Advanced: Max, then down 20 lbs x 2 reps x 2 sets
B. AMRAP in 10 minutes:
Push Press x 5 105/155 lbs
KB Swings x 10 50/70 lbs
Bridge push-ups x 5
For the Bridge Push-ups, if you do not have a perfect bridge just elevate feet. No spotting on this one. If you can't get into a bridge on your own, your coach will provide you with a different progression.
Sunday, October 28, 2012
A1. Back Squats
Beginners: @ 22x2 5, 5, 5; rest 30 sec. (Do 2 warm up sets).
Intermediate: 3, 3, 3, 3; rest 30 sec. (Do 2 warm up sets).
Advanced: Go to a max, down 20 lbs and do 2 reps x 2 sets; rest 30 sec.
A2. Front Levers
Beginners: 12 sec hold x 5 sets; rest 30 sec.
Intermediate: 8 sec hold x 5 sets; rest 30 sec.
Advanced: cluster set - 3 sec hold, rest 30 sec x 3 reps x 5 sets; rest 30 sec.
B. 2 Rounds
Toes to Bar x 7
Burpees x 7
Box Jumps x 7
Rest 60 sec.
2 sets
Advanced: Absolutely NO RESTING on this one. Perform unbroken.
Beginners: @ 22x2 5, 5, 5; rest 30 sec. (Do 2 warm up sets).
Intermediate: 3, 3, 3, 3; rest 30 sec. (Do 2 warm up sets).
Advanced: Go to a max, down 20 lbs and do 2 reps x 2 sets; rest 30 sec.
A2. Front Levers
Beginners: 12 sec hold x 5 sets; rest 30 sec.
Intermediate: 8 sec hold x 5 sets; rest 30 sec.
Advanced: cluster set - 3 sec hold, rest 30 sec x 3 reps x 5 sets; rest 30 sec.
B. 2 Rounds
Toes to Bar x 7
Burpees x 7
Box Jumps x 7
Rest 60 sec.
2 sets
Advanced: Absolutely NO RESTING on this one. Perform unbroken.
Friday, October 26, 2012
Important - Talk on Insulin
Flux will be holding a talk on INSULIN SATURDAY, November 3 at 2:45 pm. This talk will be held at our 13 th avenue location.
BE THERE! Sarah Kozusko will be giving the lecture. Sarah is a pharmacist of a different breed! Rather than dispense pills, she would rather assist you in living a healthier and more robust life that doesn't include medication.
Sarah educates people on diabetes and she would like to help you understand how insulin affects, among other things, WEIGHT GAIN. This is an important opportunity that you need to take advantage of.
Many of you have complained that you are putting the time in at the gym and yet you are still not losing stubborn belly fat. Chances are some simple changes to your diet would do the trick.
Coach Darci
BE THERE! Sarah Kozusko will be giving the lecture. Sarah is a pharmacist of a different breed! Rather than dispense pills, she would rather assist you in living a healthier and more robust life that doesn't include medication.
Sarah educates people on diabetes and she would like to help you understand how insulin affects, among other things, WEIGHT GAIN. This is an important opportunity that you need to take advantage of.
Many of you have complained that you are putting the time in at the gym and yet you are still not losing stubborn belly fat. Chances are some simple changes to your diet would do the trick.
Coach Darci
Thursday, October 25, 2012
Saturday, October 27, 2012
A. AMRAP in 20 Minutes
5 strict Pull-ups
5 PPP on Parallettes
10 jumping pistols
B1. Elegant Gymnastics Pose x 5 reps x 4 sets
B2. Bridges x 3 reps x 4 sets
C. Cuban Rotations @ 4121 5-7 reps x 4 sets
5 strict Pull-ups
5 PPP on Parallettes
10 jumping pistols
B1. Elegant Gymnastics Pose x 5 reps x 4 sets
B2. Bridges x 3 reps x 4 sets
C. Cuban Rotations @ 4121 5-7 reps x 4 sets
Friday, October 26, 2012
A1. 2-5 HSPU; rest 30 sec. x 5 sets
A2. 1 power clean every 30 sec x 6 reps (Done at approximately 80% of your max) x 5 sets
rest 2 min
B. AMRAP in 5 Minutes
Box Jumps x 10 20/24 "
Wall Balls x 10
Toes to Bar x 10
Rest 5 minutes
C. AMRAP in 5 minutes
Ring Push ups x 10
Burpees x 10
Deadlifts x 10 155/215 lbs
A2. 1 power clean every 30 sec x 6 reps (Done at approximately 80% of your max) x 5 sets
rest 2 min
B. AMRAP in 5 Minutes
Box Jumps x 10 20/24 "
Wall Balls x 10
Toes to Bar x 10
Rest 5 minutes
C. AMRAP in 5 minutes
Ring Push ups x 10
Burpees x 10
Deadlifts x 10 155/215 lbs
Subscribe to:
Posts (Atom)