Tuesday, September 30, 2014

1.) GYMSTRONG

A. Max time handstand holds x 3

Adv-free

Int-wall

Beg-box

B. Max distance handstand walk (3 falls allowed) 

Adv-free

Int-assisted

Beg- shoulder taps on a box 

C. Max effort strict handstand push ups (3 sets, no more than 10 sec rest between sets)

Adv- free

Int- wall 

Beg-box

2.) 1 Super Bear= Clean, Front Squat, Shoulder to Overhead, Back Squat, Behind Neck to Overhead, and Overhead Squat

*Can rest between sets of 5, but all 5 complexes are unbroken

WOD for time: 

400m Run

2 sets of 5 Unbroken Super Bear Complex

400m Run

2 sets of 5 Unbroken Super Bear Complex

400m Run

2 sets of 5 Unbroken Super Bear Complex

400m Run

Monday, September 29, 2014

Use same or similar weights as week 1 with this increased volume.

1.) STRENGTH: 

Clean & Jerk – 5 x 3+1

Clean Pull – 4 x 3

Back Squat – 5 x 5

2.) WOD

EMOM for 10 minutes:

 5 touch and go deadlifts

10 butterfly sit-ups 

3.)  Rowing

3 x 1000m

3 minutes rest btw 

Friday, September 26, 2014

1.) Strength

Power Snatch – 5 x 2

Snatch balance

Power Clean & Power Jerk

5 x 2(1+1)

2.) WOD

“Annie’s Big Sister”

50-40-30-20-10

Double Unders

Sit-ups

After each round you have no more than 20 secs to perform 1 deadlift AHAP.  You only get one attempt at the end of each round to pull your heaviest weight.  The goal of this workout is to find the balance between max speed and strength so don’t game your DU’s and situps so that you are “rested” for the deadlifts.  Score is your total time and total weight lifted throughout the workout.

Thursday, September 25, 2014

1.) Ring dips 

Adv- 4 x 5  hold 2 sec at the bottom 

Int- 4 x 5 

Beg- 4 x 5 use bands 

2.) Handstand walk ME x 3

     Handstand hold ME x3

3.) OH squats 5 x 3 

Light weight practice form

4.) 400 m lunge with a plate (45/25#) every time you stop you burpee and jump on the plate x 3 

Wednesday, September 24, 2014

Choose weights by feel. Use a single weight for all prescribed sets. Weights should be challenging this week, but comfortably below max efforts. Reps will go up next week and weight will go up as well. Take this time to work on form. 

1.) Strength:

Snatch – 5 x 2

Snatch Pull – 3 x 3

Front Squat – 3 x 3

2.) WOD

7 Rounds for time: 

7 Dumbbell hang power cleans (HAP)

7 Pullups

7 calorie row

Tuesday, September 23, 2014

1.) 10 x Handstand complex 

on the wall

Headstand

Kipping handstand

shoulder tap right and left

lower to headstand 

2.) 10 x each

2 sec L hang

2 sec toes 2 bar

2 sec toes 2ceiling

3.)1 minute holds

-hollow hold

-superman

-plank or weighted plank

4.) 10-9-8-7-6-5-4-3-2-1

Wallballs (20/14#)

Burpees 

Run 200 m after each round

Monday, September 22, 2014

Choose weights by feel. Use a single weight for all prescribed sets. Start with and empty bar to warm up then add weight accordingly. Weights should be challenging this week, but comfortably below max efforts.

1.) Strength:

a.) Clean & Jerk – 5 x 2+1

 

b.) Clean Pull – 3 x 3

c.) Back Squat – 3 x 5

STRICT 3 second pause in the bottom at absolute bottom depth rest as needed

2.) Tabata intervals (8 rds of each movement 20 seconds of work/ 10 seconds of rest for reps.)

KB SWINGS (1.5 pd/1pd)

AIR SQUATS

SIT-UPS 

PUSH-UPS 

Friday, September 19, 2014

1.) Strength:

A.) Back squats 

B.) Press

2.) WOD

Run

50 "Bodyblasters"

(Burpee + pull-up + K2E)

Row 1,000m

Wednesday, September 17, 2014

1.) Strength:

Front squats

Bench

Power cleans 

2.) WOD

4 rounds for time

Run 400m

25 double unders

20 meters weighted lunges

Thursday, September 18, 2014

GymStrong:

1.) SKILL OF THE MONTH: Hanstands:)

ADV- 10 x 1 of free standing handstand plus 1 handstand pushup unbroken

INT- 10 x 1  free standing handstand holds 

        

BEG- practice handstand holds 

2.) 1 minute holds

10 x 10 sec wall handstand, 1 handstand push up

(advanced - try to continue unbroken)

3.) 1 minute 

     plank hold- add weigh

     Feet elevated plank hold

       

4.) WOD

21-15-9

OH Squats

Ghd sit-ups 

400 m run btw rounds

Adv-135/95

Int-95/65

Beg

(Scale Appropriately)  

     

Tuesday, September 16, 2014

1.) GymStrong:

a.) Work to a 2 minute handstand hold

(Hold handstand position as long as possible until you have collectively held for 2 minutes) 

b.)10 sets of handstand complex 1:

1 set=

Wall Climb

Strict handstand push up

Tap right shoulder

Tap left shoulder

Wall climb down

HR push up 

c.) 2X10 Ring Pull Ups (scale to lower ring)

2X15 Dips (scale to lower rings or box)

2X10 Muscle Ups (scale to lower rings) 

THEN

WOD:

3 Rounds for time

30 Squat Cleans (95/65#)

30 Burpees

30 Abmat Sit-ups

Monday, September 15, 2015

FGB

Friday, September 12, 2014

1.) Strength:

a.) Back squat

b.) Bench press

c.) dips 

2.) WOD 

Row 1K

Dumbbell snatch x 50 (40/25#)

Row 750m

Dumbbell snatch x 35 (40/25#)

Row 500m

Dumbbell snatch x 20 (40/25#)

Thursday, September 11, 2014

1.) GymStrong:

a.) Handstand walks

ADV- walk 40 feet x 4

INT- use a spotter to walk as far as possible x 4

BEG- handstand holds ME x 4

b.) L-Hold 

ADV- L hold then toe to bar x 10

INT- T2B then toes to ceiling x 10

BEG- kipping toes to bar ME x 4

2.) WOD

4 rounds for time of:

9 T2B

11 Thrusters

1 400 m run

Wednesday, September 10, 2014

1.) Strength:

a.) Front squats

b.) Power cleans

2.) WOD

3 rounds for time:

20 KB swings (1.5/1pd) 

15x Burpee over the KB

30 Goblet squats

Tuesday, September 9, 2014

1.) Handstand work:

A.) Piked handstand (feet on box) SLOW shoulder taps (5 right, 5 left) *hold 1 arm handstand as long as you can on each shoulder tap up to 10 sec.

B.) handstand push-ups 3x8 unbroken

ADV- deficit 

INT-feet on box pike position

BEG- knees on box 

C.) High jump to rope. Leg less descend to seated position. 

2.) WOD

21-15-9 

pull up

box jump (24/20") 

HR push up

Monday, September 8, 2014

1.) Strength:

EMOMx7

Min 1: 7  unbroken Hang Squat Cleans + 1 Jerk, 185/135

Min 2: 6 unbroken Hang Squat Cleans + 2 unbroken Jerks, 185/135

Min 3: 5 unbroken Hang Squat Cleans + 3 unbroken Jerks, 185/135

Min 4: 4 unbroken Hang Squat Cleans + 4 unbroken Jerks, 185/135

Min 5: 3 unbroken Hang Squat Cleans + 5 unbroken Jerks, 185/135

Min 6: 2 unbroken Hang Squat Cleans + 6 unbroken Jerks, 185/135

Min 7: 1 Hang Squat Clean + 7 unbroken Jerks, 185/135

2.) WOD

Run 400m

25 burpee 

100 m sprint

100 m lunge

25 burpee 

Run 400m 

Friday, September 5, 2014

1.) Strength:

a.) Back squat 3x5

b.) bench press 3x5

d.) 8 minutes EMOM

Even - 5-10 dips

Odd - 100m row sprints

2.) WOD:

15 minutes  AMRAP

3 clean and jerks (115/75lbs) 

5 Hang power cleans (115/75lbs)

7 Deadlifts (115/75lbs)

9 ball slams (30/20lbs)

Rest 30 seconds

Thursday, September 4, 2014

Wednesday, September 3, 2014

Strength:

Front squats

Military press

Deadlifts

21-15-9

GHD sit-ups

Front squats

Ring rows

Back squats

Adv: 135/95

Int: 115/75

Beg: 95/65

Tuesday, September 2, 2014

30-20-10 reps for time of:
Thrusters (95/65lbs)
Chest-to-bar pull-ups

Monday, September 1, 2014

21-15-9

Row calories

Power cleans (95/65lbs) 

T2B

OH squats (95/65lbs)