Saturday180317

Gymnastics

Tabata x2
16 x 20 ON / 10 OFF
Arch
Hollow

Alternating holds

Workout
28min AMRAP of:

10 x Burpee box jumps
20 x Ring Dips
20 x HR Push Ups
10 x Strict Chin ups
20 x C2B Pull Ups
20 x Pull Ups
40 x Wall balls -20/14#

Friday170317

Strength

 

Back Squat

4 x 3 @ 80%
Workout
 5 Rounds
21 x Calorie Bike/row
15 x Wallballs – 20/14#
9 x Deadlifts – 185/135#

Thursday160317

Strength

Jerk Balance

3 x 3

Split Jerk

5 x 1

Workout
“Asphalt”
4 Rounds For Time

400m Run
12 x Push Jerks

RX: 135/95#
Scaled: 95/65#
Feeling Froggy?? 155/105#

Wednesday150317

Strength

Gluteus Maximus
4RDS
8 x Bulgarian Split Squats (each leg)
30sec Squat Hold
8 x Partner Hamstring Curls/lowers
30sec Squat Hold
8 x Cossack Squats (each side)

Score = Weight used on split squat

Workout
“The Gas”
3 Rounds for Time:
500m Row
75 x Double-unders

Rest 2min Between rounds

Tuesday140317

Strength

3 Sets
8 x Strict Pull-ups
3 x Turkish Get-ups

Make strict pull-ups weighted if needed/possible

Workout
“The Dirt”
Teams of 2

3 Rounds For Time
130 x Air Squats
30 x C2B Pull ups
80 x Kettle Bell Swings

RX: 24/16kg
Scaled: 20/12kg
Scale C2B – 30 Pull-ups

Work together to chip away at each movement before moving to the next.

Monday130317

Strength

3 x 5 Overhead Squat

If depth is an issue due to mobility, Front Squat 3×5 and 5 Dowel OHS after each set

 

Workout
“The Burn”
 8min AMRAP of:
Accending Rep Scheme, 2, 4, 6, 8…
Power Snatches
Bar Over Burpees

RX: 135/85#
Scaled/Masters: 95/65#

Saturday110317

Gymnastics

 Repeat the below complex 3-5 times with form, not fatigue focus and take plenty of rest in between:

Novice:
5x (Alternating ring knee to elbow or toes to rings -> ring pull up (so 5 of each is one set))
5
Advanced:
3x (Toes to rings -> ring pull up -> ring muscle up)

Elite:
4x (Toes to rings -> ring pull up -> ring muscle up -> extra dip)

Workout
 25minute AMRAP of:
10 x toes to bar
100 x Single unders
50 x Double Unders
10 x Burpee Bar Muscle Up
5 x Front Squat
15 x Dead Lift

** Front squat and Dead lift weight to be the same**

Scaled – 135/95
RX – 185/115
RX + – 225/155

Friday100317

Strength

Power Clean + Push Jerk

2 @ 60%

2 @65%

2 @70%

Workout
“The Burner”
4 Rounds:
10 x Cal Bike/row
12 x Burpee Box Jumps
15m Heavy sled drag (you choose the weight)
Rest 1:30 between rounds
Gymnastics
 Accumulate the following in any order. Rest as needed. Form, not fatigue focus.
10 minutes of stretching divided between: straddle split, left split, right split, pancake stretch, sitting
pike stretch, reverse shoulder stretch and backbend
20 jump to hollow-> glade-> arch-> pull to shins
30 Ring muscle ups
40 Lunge to handstand
50 CTB kipping pull ups
60 ring support swings
70 candlestick roll up with med ball (20/14)
80 meters straddle press walk
90 ring swings
100 Hand over hand grip changes

Thursday090317

Pre Work

Power Snatch

2 @ 55%

2 @60%

3 x 3 @65%

Workout
 2000m Row for time.
Post Work
EMOM 12 Min (i.e. 4 rounds through): –
Strict pull ups (5 women/ 10 men)
Strict TTB 8 reps
Strict ring dips (5 women/ 10 men)

Wednesday080317

Pre Work

4 Sets:
5 x Right Single leg Kb RDL
5 x Right arm KB swings
10m Right arm Overhead Waiters Walk
5 x Left Single leg KB RDL
5 x Left arm KB swings
10m Left arm Overhead waiters walk

Workout #1

 

The Division
6min AMRAP of:
12 x Pull ups
16 x Russian KBS

RX: 32/24kg
Scaled: 24/16kg

Workout #2
The Rabbit
300 Double-unders
Perform 2 Burpees every :30

Scaled – 500 Singles

Tuesday070317

Strength

3 Sets of
8 x DB Z Press
30sec L-Sit
12 x Double KB Front Squat

Goal is core Stability
Hold the KB’s in a front rack position and focus on posture and positioning
Sub a barbell for Z press if needed
Z press is a seated Shoulder press on the floor

 

Workout

Switcherooski

In teams of 2 complete the following:

0 – 6min
1400/1200m Row Switching every 200m
Max effort Thrusters 75/55

Rest 4min

10 – 15min
1200/1000m Row Switch every 200m
Max Thrusters 95/65

Rest 3min

18 – 22min
800/600m Row Switch every 200m
Max Thrusters 115/75

Rest 2min

24 – 27min
500/400m Switch every 250m/200m
Max Thrusters 135/95

Scaled weights: M 55/75/95/115
Scaled weights: F 45/55/65/75