Warm up:
1 t & b each of
Ankle flexion walk inside foot
Ankle flexion walk outside foot
Sampson stretch walking lunge
Calf / ankles / achilles stretch
2 x 5 each:
Inchworm
Scap pull ups
Banded face pulls
Ring rows
Review: KB swing & Pull ups
Work:
"Helen"
3 RFT
400 m run
21 KBS
12 Pull Ups
Rx2: Jumping pull ups off plate or floor
Rx3: less weight/ring rows
Thursday, April 14, 2016
Tuesday, April 12, 2016
13 April 2016
Warm Up:
Mobility (10 mins): Target crunchy areas to prep for squatting/pressing/jumping including calf/achilles/ankle
5 each: (3 mins)
bottoms up press (each arm)
inchworm
walking lunge open to side angle
standing wall slides - focus on torso position on the wall, ensure tailbone to bottom of shoulder blade is touching AT ALL TIMES
REVIEW: SDHP and PUSH PRESS (20 MINS)
SDHP: set up (same position as olympic lift) - pull (full explosive hip extension, no pulling early with the arms, bar stays close) - finish (bar above the collarbone)
PUSH PRESS: set up (feet and torso, use your dowel along the spine to reiterate neutral position, elbows just in front of the bar) - bar path (straight, no rainbow) - Finish position (neutral spine, arms locked out, active shoulders, bar over middle of frontal plane). Then work the dip (corkscrew knees out, neutral spine, chest up) and watch for dipping of the chest. Once all is good, put it all together.
WORK: FIGHT GONE BAD (18 mins)
Compare to Dec. 2, 2015
3 Rounds, 1 min work at each station, 1 min rest after all five stations are completed:
Wall Balls (14'/20') to 9'/10'
SDHP (55/75)
Box Jumps (20'/24')
Push Press (55/75)
Row (calories)
Rx2:
less weight/height
SILVERS:
Same as regular class
Modification options:
Wall balls - static movement (i.e. squat and press medball against the wall rather than throw it) or kb thruster
SDHP: kettlebell instead of barbell
Box Jumps: step ups
Push press: DB push press
Mobility (10 mins): Target crunchy areas to prep for squatting/pressing/jumping including calf/achilles/ankle
5 each: (3 mins)
bottoms up press (each arm)
inchworm
walking lunge open to side angle
standing wall slides - focus on torso position on the wall, ensure tailbone to bottom of shoulder blade is touching AT ALL TIMES
REVIEW: SDHP and PUSH PRESS (20 MINS)
SDHP: set up (same position as olympic lift) - pull (full explosive hip extension, no pulling early with the arms, bar stays close) - finish (bar above the collarbone)
PUSH PRESS: set up (feet and torso, use your dowel along the spine to reiterate neutral position, elbows just in front of the bar) - bar path (straight, no rainbow) - Finish position (neutral spine, arms locked out, active shoulders, bar over middle of frontal plane). Then work the dip (corkscrew knees out, neutral spine, chest up) and watch for dipping of the chest. Once all is good, put it all together.
WORK: FIGHT GONE BAD (18 mins)
Compare to Dec. 2, 2015
3 Rounds, 1 min work at each station, 1 min rest after all five stations are completed:
Wall Balls (14'/20') to 9'/10'
SDHP (55/75)
Box Jumps (20'/24')
Push Press (55/75)
Row (calories)
Rx2:
less weight/height
SILVERS:
Same as regular class
Modification options:
Wall balls - static movement (i.e. squat and press medball against the wall rather than throw it) or kb thruster
SDHP: kettlebell instead of barbell
Box Jumps: step ups
Push press: DB push press
12 April 2016
Warm Up: RUN PREP (10 MINS)
PRE: 4 x 800 m RUN 2:30 r btwn rounds (22-26 MINS)
Review: Thrusters (10 mins)
set up - pull (full extension) - fast elbows/elbows up - bottom position (squat mechanics) - finish position (active shoulders, arms locked out, bar over middle of frontal plane)
Warm up with bar and add weight
WORK: 3 RFT (7-9 mins)
500 m ROW
5 Thrusters
Rx: 115/75
Rx2: 95/65
Rx3: 85/55
MOD: KB Thruster any weight
PRE: 4 x 800 m RUN 2:30 r btwn rounds (22-26 MINS)
Review: Thrusters (10 mins)
set up - pull (full extension) - fast elbows/elbows up - bottom position (squat mechanics) - finish position (active shoulders, arms locked out, bar over middle of frontal plane)
Warm up with bar and add weight
WORK: 3 RFT (7-9 mins)
500 m ROW
5 Thrusters
Rx: 115/75
Rx2: 95/65
Rx3: 85/55
MOD: KB Thruster any weight
Sunday, April 10, 2016
11 April 2016
Warm Up:
Mobility: Include ankle/achilles/calf (10 MINS)
Wall walks: 3 x 1 For quality
Working on hollow body position through entire movement, from starting plank, during the move up the wall, and finish position (nose and toes). Toes should be pointed in the finish position and the goal is to keep your legs as closely together through the movement as possible (no V position with the legs on the walk)
Tabata Row alt btwn 22 and 26 SPM (5 MINS)
Review: (15 MINS)
Air Squat - 5 rnds of 7 sec hold in bottom position striving for perfection, 5 sec rest
Hollow body rock: Ensure core integrity, work hollow body hold focussing on squeezing butt and pushing pelvis into the floor, lat engagement. 5 sets of hollow body hold and partner pushes the feet down to start rocking, see if hold can be maintained and rocking continued
Box Jump: Foot position on landing, torso upright, step down
L-sit: Core engagement, legs pushing straight out (active muscles) toes pointed
Tabata Mash Up: (16 MINS)
With a partner, you will complete a full tabata of each movement, alternating with your partner for total reps. There will be no rest between tabatas; once you have done 8 rounds of one movement you will move on to the next one.
A) Air Squat
B) Hollow body rocks
C) Box Jumps 24/20
D) L - Sit (off dip bars or btwn boxes) each second held is one rep.
Rx Standards:
A) below parallel
B) full extension of legs, toes pointed, hollow body position held all through the movement
C) 24/20
D) Legs straight out (some minor knee bend allowed), feet together, toes pointed
Rx2:
A) parallel or above parallel
B) Loss of hollow body position, i.e. knees bending, hips creasing (more of a C or V shape) etc
C) Lower boxes or step ups
D) Knees bent or legs fall below 90
SILVERS:
Mobility
Dynamics: Include walking lunge open to side angle, quadraped crawl, deadbugs, birddogs
Strength: Landmine exercises 2 sets of 10 per side, appropriate weight
1) Half kneeling press
2) Landmine Oblique Twist
3) Landmine Single Leg RDL (Romanian Deadlift)
WORK: Double Tabata
Alternate each round between the following movements:
A) Hollow body holds (passive to active to passive to active on mats)
B) Up and down plank
Mobility: Include ankle/achilles/calf (10 MINS)
Wall walks: 3 x 1 For quality
Working on hollow body position through entire movement, from starting plank, during the move up the wall, and finish position (nose and toes). Toes should be pointed in the finish position and the goal is to keep your legs as closely together through the movement as possible (no V position with the legs on the walk)
Tabata Row alt btwn 22 and 26 SPM (5 MINS)
Review: (15 MINS)
Air Squat - 5 rnds of 7 sec hold in bottom position striving for perfection, 5 sec rest
Hollow body rock: Ensure core integrity, work hollow body hold focussing on squeezing butt and pushing pelvis into the floor, lat engagement. 5 sets of hollow body hold and partner pushes the feet down to start rocking, see if hold can be maintained and rocking continued
Box Jump: Foot position on landing, torso upright, step down
L-sit: Core engagement, legs pushing straight out (active muscles) toes pointed
Tabata Mash Up: (16 MINS)
With a partner, you will complete a full tabata of each movement, alternating with your partner for total reps. There will be no rest between tabatas; once you have done 8 rounds of one movement you will move on to the next one.
A) Air Squat
B) Hollow body rocks
C) Box Jumps 24/20
D) L - Sit (off dip bars or btwn boxes) each second held is one rep.
Rx Standards:
A) below parallel
B) full extension of legs, toes pointed, hollow body position held all through the movement
C) 24/20
D) Legs straight out (some minor knee bend allowed), feet together, toes pointed
Rx2:
A) parallel or above parallel
B) Loss of hollow body position, i.e. knees bending, hips creasing (more of a C or V shape) etc
C) Lower boxes or step ups
D) Knees bent or legs fall below 90
SILVERS:
Mobility
Dynamics: Include walking lunge open to side angle, quadraped crawl, deadbugs, birddogs
Strength: Landmine exercises 2 sets of 10 per side, appropriate weight
1) Half kneeling press
2) Landmine Oblique Twist
3) Landmine Single Leg RDL (Romanian Deadlift)
WORK: Double Tabata
Alternate each round between the following movements:
A) Hollow body holds (passive to active to passive to active on mats)
B) Up and down plank
Thursday, April 7, 2016
8 April 2016
Warm up :
3 rnds
1 length walking lunge
1 length backwards walking lunge
10 dowel good mornings
3 inchworm
1 wall walk
5 active/passive hang
Review: inverted body row/pull ups (lat activation)/Ring Rows
Strength work:
Inverted body rows 2 x 10, then 1 x max effort (to fail) 45 sec rest btwn sets
Strict pull ups or chin ups: 2 sets max effort, 1 min rest btwn
If you do not have your pull up, do elevated ring rows (Rx2) or Ring rows (rx3)
WORK: ROW 2000M MAX EFFORT FOR TIME
3 rnds
1 length walking lunge
1 length backwards walking lunge
10 dowel good mornings
3 inchworm
1 wall walk
5 active/passive hang
Review: inverted body row/pull ups (lat activation)/Ring Rows
Strength work:
Inverted body rows 2 x 10, then 1 x max effort (to fail) 45 sec rest btwn sets
Strict pull ups or chin ups: 2 sets max effort, 1 min rest btwn
If you do not have your pull up, do elevated ring rows (Rx2) or Ring rows (rx3)
WORK: ROW 2000M MAX EFFORT FOR TIME
Tuesday, April 5, 2016
6 April 2016
Warm up: 5 mins
Dynamics
Review with dowel: clean and push jerk (see monday for points of performance) 15 mins
With a partner in sets of 5 each, 5 min AMREP of
Power Clean & Push Jerks
Pick a weight you can both do with ease for reps
Rx: 135/95
Rx2: any other weights
Mod: medball cleans or dumbbell clean and jerks
Set up for Eva (2 mins rest)
Wod: Partner Eva (cap at 30 mins)
5 RFT:
800 m run - both together
30 KB Swings 55/35
30 Pull ups
Work can be divided any way
Rx2: Jumping pull ups (from floor or plate)
Rx3: Ring Rows
Dynamics
Review with dowel: clean and push jerk (see monday for points of performance) 15 mins
With a partner in sets of 5 each, 5 min AMREP of
Power Clean & Push Jerks
Pick a weight you can both do with ease for reps
Rx: 135/95
Rx2: any other weights
Mod: medball cleans or dumbbell clean and jerks
Set up for Eva (2 mins rest)
Wod: Partner Eva (cap at 30 mins)
5 RFT:
800 m run - both together
30 KB Swings 55/35
30 Pull ups
Work can be divided any way
Rx2: Jumping pull ups (from floor or plate)
Rx3: Ring Rows
Sunday, April 3, 2016
4 April 2016
Warm Up: (15 MINS)
High knees
walking lunge arms up overhead (sampson stretch)
Good mornings with dowel
Shoulder pass throughs
Arm circles
Pigeon & couch stretch
Superfriend t spine
REVIEW: CLEAN AND JERK (20 MINS)
Review start position from hang
Pull (hip extension, long arms, shoulders back)
Transition (fast elbows)
Finish position and reset for jerk
Jerk:
Reset feet
elbows slightly in front of the bar
chest / torso upright in dip
drive under the bar
feet
*note* if you are not a regular attender of barbell class, you will not Rx this workout and will do a push jerk, not a split jerk. Your coach will help you find an appropriate weight.
(10 MINS) Bar warm up: 3 sets of 2 : Pull/Muscle clean/Dynamic Clean/Jerk
add weight: 3 sets of 2: pull / power clean/ jerk
do three single clean & jerks at your working weight
WOD - GRACE (sub 7 mins)
*Scale appropriately so that you finish this workout in the proper time domain*
30 Clean and Jerks (135#/95#) (Power or full clean)
Rx2: 115/75
Rx3 will not be timed
30 x 1 Hang clean & jerk any weight for quality not time
MOD:
30 medball clean & jerks or press for time
High knees
walking lunge arms up overhead (sampson stretch)
Good mornings with dowel
Shoulder pass throughs
Arm circles
Pigeon & couch stretch
Superfriend t spine
REVIEW: CLEAN AND JERK (20 MINS)
Review start position from hang
Pull (hip extension, long arms, shoulders back)
Transition (fast elbows)
Finish position and reset for jerk
Jerk:
Reset feet
elbows slightly in front of the bar
chest / torso upright in dip
drive under the bar
feet
*note* if you are not a regular attender of barbell class, you will not Rx this workout and will do a push jerk, not a split jerk. Your coach will help you find an appropriate weight.
(10 MINS) Bar warm up: 3 sets of 2 : Pull/Muscle clean/Dynamic Clean/Jerk
add weight: 3 sets of 2: pull / power clean/ jerk
do three single clean & jerks at your working weight
WOD - GRACE (sub 7 mins)
*Scale appropriately so that you finish this workout in the proper time domain*
30 Clean and Jerks (135#/95#) (Power or full clean)
Rx2: 115/75
Rx3 will not be timed
30 x 1 Hang clean & jerk any weight for quality not time
MOD:
30 medball clean & jerks or press for time
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