03.10.2020 Test Set #2

Warm Up
15 banded air squats
10/side shoulder taps
25 feet perfect stretch walk
15 jumping jacks

then...
10 dual KB sumo deadlifts
5/side alternating KB strict press- one KB stays racked, while the other is pressed overhead
100 feet KB carry- one in the rack position, one straight overhead (switch sides at 50 feet)


Mobility:
shoulders:  5 each side- light weight   https://www.instagram.com/p/B58iPFdBw9t/
front rack: box stretch- 5 deep breaths + lat eccentrics x 10 https://www.instagram.com/p/B6V8iamHNZ8/
ankles: banded distraction x 30 seconds each side   https://www.youtube.com/watch?v=me8xYaHgOF4





Super Set
3 rounds

10/side Bulgarian Split Squats - build load with dual DBs
Pull up strength work:
Option A (for those who do push ups from the knees)  complete
5 ring row negatives + 10 DB lateral raises
Option B (for those who can do 5-10 regular push ups) complete
5 pull up negatives + 10 DB pull overs  https://www.youtube.com/watch?v=FK4rHfWKEac

Burgener Warm Up

1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean

4. tall clean to 2", 4", 6", full squat

WOD- this should be similar to Fran- go all out!

Test Set #2

3 RFT

15 Power Cleans

15 Thrusters

RX 95/65  SC 75/55 BEG 45/35

POST WOD- The Gymnastics Course- Core Crusherhttps://www.instagram.com/p/B9Ukh5gFMtw/With band for resistance:⁠
Each round you will increase ONLY the V-ups by 5 reps:⁠
*watch V-Up in video on execution - upper body stays in hollow, so it’s more like a “leg lift”⁠
.⁠
Round 1:⁠
5 sec hold⁠
5 rocks⁠
5 V-Ups⁠
.⁠
Round 2:⁠
5 sec hold⁠
5 rocks⁠
10 V-Ups⁠
.⁠
Round 3:⁠
5 sec hold⁠
5 rocks⁠
15 V-Ups⁠
.⁠
Round 4:⁠
5 sec hold⁠
5 rocks⁠
20 V-Ups⁠
⁠
Rest as needed to complete all rounds⁠
*scale numbers appropriately to fitness level.⁠
March Movement:  Pull Ups
Strength Work

Option A- trying to get your first strict pull up
ring row negatives x 5 reps with a 5 second negativeDB lateral raises x 10 reps  - focus on tempo- slow movement out and back, elbows not locked, no hip swinging, core and lats engaged
Option B- for those who have 3 or more strict pull ups
pull ups negativesx 3-5 reps with a 5 second descendDB pull overs x 10 reps  https://www.youtube.com/watch?v=FK4rHfWKEa
Pull Up Work

Option A -Complete 5 sets:   15 second active hollow hold on bar + 5 challenging ring rows with a 2 second count at the top
                -Complete 5 sets:  feet on the box under rig for 5 toe spot assisted strict pull ups- focus on getting the box set up where you are on your tippy toes and the bar is just under the chin.  Stay in a hollow position, rib cage in, lats engaged- active position the entire movement.

https://www.instagram.com/p/B8WxV2WHIsG/

Option B- 5 sets
15 second active hollow hold on rig + 5 strict pull ups
15 second active hollow hold on rig + 4 strict pull ups
continue with one less strict pull ups each round.  rest as needed between rounds. 

12.19.19

Warm Up
2 rounds:

10/8 cals bike or row
25 feet overhead lunge + press https://www.instagram.com/p/B4i2XqjAo5v/
25 feet perfect stretch walk
5/side lateral box step ups
20 glute bridges with feet on box




Skill: Bulgarian split squats
4 sets of 6 reps/side with more weight then the last time (12/4)

*in between sets of Bulgarian do the following:
1. handstand marching on the wall or on a box in a pike position
2. handstand marching x 10 reps total and then 4-6 feet handstand walk or 15 sec plank hold


WOD
Part One
8:00 EMOM

min1- wall balls x 15 unbroken 20/14
min2- plank ball pops x 12- 6 each side

Part Two
8:00 AMRAP
10 box jumps or box step ups
30 feet handstand walk/ 30 second handstand hold/ 60 feet bear crawl

12.04.19 Partner WOD- rowing

Warm Up
2 rounds of:
300m row/bike
10 each side bird dogs from a plank position
10 each side opposite hand to foot flat V-ups
10 each side 90/90 to a rotated lunge position

https://www.instagram.com/p/B5VLS3fH9Ub/


Skill: Bulgarian Split squats

4 sets of 8 each side
build load with good form


WOD
With a partner, one completes entire round, then the partner goes
2 rounds each person
20 seconds max cals row, 40 seconds rest
30 seconds max cals row, 30 seconds rest
40 seconds max cals row, 20 seconds rest
other partner starts a round (3:00 per person- 12:00 total)

then after 2 rounds completed by each partner

3 rounds each person (6:00 total)
60 seconds max cals row- one work, one rest- alternating rounds of 60 secs.
**score is total cals rowed

10.04.19

Warm Up
2 sets

40 single unders
30 second wall sit
20 abmat sit ups
10 glute bridges


Mobility:
deep squat + walk out to plank and back x 8 reps
thoracic rotation with reach through x 6/side- start in a quadruped position, reach right hand through the left side and then rotation open with the left arm- rotate in the thoracic rather then the hips. Then reset and reach with the left arm through the right side and then rotate open to the right.

Skill: 3 sets - 2:00 minutes each (12:00)

Min 0-2: Bulgarian split squats x 8/side with weight in each hand
Min 2-4: Gymnastics skill practice- work 1-1:30 of the 2:00


AMRAP x 20min
50ft HS Walk / 50 shoulder taps/ 100 ft. scooter walk
100m Farmers Carry at 53#/35#- white line and back
100ft Straight Arm Sled Push- set this up for out and back. One plate for men, empty sled for women
5 tire flips
60sec Active hang from a pull up bar- in the hollow position


*1sec=1rep

*5ft on HS walk =1 Rep


*10m on Farmers carry and sled push = 1 rep

Extra Mobility to continue on from our monthly challenge- 10 minutes each day will make a difference!
pigeon pose 1:00 each side
single leg forward fold 2:00 each side
thread the needle 1:00 each side
happy baby pose 2:00

09.25.19

Warm Up
2 sets of
Run/Row/Bike 200m
10 goblet curtsy squats https://www.youtube.com/watch?v=xClhGjz7p0A
6 half kneeling single arm KB press/arm


Skill: 3 sets of

A. Bulgarian split squats x 10 reps each side- no weight
B. RNT (Reactive Neuromuscular Training) split squat x 6-8 each side
start with no weight and try to build light DB load each hand
https://www.instagram.com/p/BkGu74XjNN7/?taken-by=functional.bodybuilding
**RNT exercises are used to fix knee cave. The use of a band that pulls the body into a bad position, basically feeding the problem, which causes the body to learn how to correct for the problem by turning the lateral glutes on at the right time to keep the knees in line with the foot
C. Single arm OH carry 50'/side




Clean Primer:
4 sets of the complex at 35%of 1RM power clean
1 clean pull
3 tall cleans
1 power clean
1 push jerk



WOD
In a 2:00 window complete
9 power cleans 115/85 95/65 65/45
9 front squats 115/85 95/65 65/45
9 push jerks 115/85 95/65 65/45
In the remaining time max reps C2B pull ups/pull ups/ ring rows
Rest 30 seconds

In a 2:00 window complete
7 power cleans 135/95 115/85 75/55
7 front squats
7 push jerks

In the remaining time max reps C2B pull ups/pull ups/ ring rows
Rest 30 seconds

In a 2:00 window complete
5 power cleans 155/105 135/95 95/65
5 front squats
5 push jerks
In the remaining time max reps C2B pull ups/pull ups/ ring rows
Rest 30 seconds

In a 2:00 window complete
3 power cleans 175/125 165/115 115/85
3 front squats
3 push jerks
In the remaining time max reps C2B pull ups/pull ups/ring rows

*Record for score the max reps of your gymnastics movement


Gymnastics Conditioning IF TIME

4 rounds with 30 seconds rest in between rounds
5 cartwheels
10 second hollow hold
20 shoulder taps- 10 each side


Mobility Challenge 9/22-9/29

1:00 each side supine twist
1:00 down dog
3:00 seated straddle
3:00 child's pose
1:00 each side dragon pose

1min= 1 rep

08.30.19

Warm Up
2 rounds
50 feet perfect stretch walk
5/side lateral box step ups
10 glute bridges with feet on box
then...
3 sets- starting with an empty barbell and adding a light load
3 hang muscle snatch
3 hang muscle snatch below the knee
3 muscle snatch from the floor


skill: Bulgarian split squats
3 x 10/side no weight


Gymnastics work https://www.instagram.com/p/B04z7G6AUGN/

all from a racked barbell
1. strict L-sit pull ups with band or no band
2. toes to bar
3. feet on gliders working on the hollow/arch swing
4. jump out of pool drill
5. banded bar muscle up drill


WOD
4 RFT
5 power snatch 115/75 95/65 75/45
10 OHS 115/75 95/65 75/45 or substitute front or back squats
15 TTB or 5 bar muscle ups

07.03.19 No 6:30pm Class

Warm Up

2 rounds:
100m run
10 single leg RDLs each side
5/side hip flexor kicks
5/side spiderman lunges
5 sumo inchworms

Primer: Bulgarian Split squats
3 sets of 10 reps each side- no weight

WOD
7mins AMRAP
Reverse Sled Drag 25m
5 Strict or Kip HSPU
Sled Push 25m
10 Kettlebell 2-arm Deadlifts

rest 3mins

7mins AMRAP
Assault Bike 15/12 Cals
12 Alternating Pistols (bodyweight)
9 push ups

*Sub Prisoner Box Step Up for Pistols today if needed