1 Feb 2016

Warm Up: (15 mins)
Dynamics
Mobility
Run prep

WORK: (21 mins)
10 min tempo row, change tempo every 2 mins for max metres while trying to maintain same pace each round:
SPM:  18/22/26/30/18

REST 1 MIN, then 10 MIN EMOM:

5 shuttle runs (redline to rig) (t & b = 1)

OPEN GYM:  20 MINS
Spend 20 mins working on a skill / progression work or lift as follows:

Pull Up:
2 x 5 negatives
3 x 10 Strict banded
2 x 5 low bar
2 x 5 inverted rows

HSPU:  Pick 1,2, or 3 depending on where you are in your handstand ability.  Note:  If you have not met your standards for the second level of HS work (pike position push ups), you are not cleared to work #3 (see instagram video posted to SHOPGYM group on FB)

Level 1. Hollow Body Plank Shoulder Taps- Hand placement should be shoulder width with shoulders stacked directly over the elbow and wrist with fingers spread wide and middle finger pointed forward. Maintain a proper hollow position throughout while pressing away from the floor through the palms and protracting the shoulder blades, tucking the ribs, pulling belly button to spine, tucking the pelvis, engaging the glutes and legs, and squeezing the heels together. From there keep hips and shoulders squared to floor and maintain a neutral spine. Then you're ready to tap your shoulders!

Level 2. Pike Shoulder Taps- Aim to hit a stacked position with hips over shoulders, elbows, and wrists. You may have a slight bend at the knee if there is tightness though the posterior chain. Shoulders press into the shoulders while you actively push away from the floor while tapping your shoulders!

Level 3. Inverted Hollow Body Shoulder Taps- Proper stacked position and overhead mobility is crucial for this progression. Stay tight while applying all of the above to begin tapping shoulders!

Level 2/3:  Power Monkey hs work with bands
Level 1:  Handstand walkouts from standing position to plank and back

Muscle Up:
2 x 5 Ring to chest pulls
3 x 3 banded seated transitions
3 x 3 Russian dips

Snatch:
From hang position, rest 1-2 minutes between each set, focus on setup (feet, knees, chest/shoulders tight and over the bar), hip extension (standing up tall), and fast transition

2 x 6 pulls
2 x 6 pull/muscle snatch with hold on toes at finish (so one set is pull-muscle-pull-muscle-pull-muscle)
2 x 6 OHS

29 Jan 2016

Warm Up & Mobility:  Athlete's choice *Prep depends on skill work*

GYMNASTICS SKILLS/STANDARDS RETEST DAY

We will spend the entire class retesting the gymnastics standards board, so warm up appropriately and tackle some of the items on the whiteboard that you were unable to complete the last time we tested.

28 Jan 2016

Warm Up:
Upper body & lower body lift prep

Front squat skill transfer exercises

Mobility:  shoulders/lats/wrist/pecs/t-spine
Work for flexibility in front rack position

Review:  Front Squats

Front squats 4 x 4 (3-4 mins rest btwn sets) at heaviest weight

Review:  Overhead squat

WOD:
10-20-30-20-10
Overhead Squat 45/35
Row cals

SILVERS:
Same class structure as regular class including lift
Modify/scale appropriately

27 Jan 2016

Warm Up: 15 mins
Row 600 m with pace change every 200m: 20-24-30

Mobility

SKILL WORK:  25 - 30 mins
Pick a gymnastic skill or two on your goal list and work progressions/sets

WORK:
12 MIN EMOM
5 Plank Row Pushup (1/2 manmaker, without the squat clean/press portion)
5 Deadbug Crunch
2 shuttle lengths (3 mat length or 18'each length)

26 Jan 2016

Warm Up:
Mobility (5 mins)
Dynamics (5 mins)
Shoulder theraband activation

Review:
Air Squat
Push Up
Pull Up

WOD:
For time:
100 DU
5 Rnds Cindy
80 DU
4 rnds Cindy
60 DU
3 rnds Cindy
40 DU
2 rnds Cindy
20 DU
1 rnd Cindy

Rx2:  Pull Up mod

Rx3:  Pull Up & Push Up mod, DU mod:  line hopovers L & R=1 rep

SILVERS:
Strength:  Pull UP

WOD:
100 Line hopovers
5 Rnds Cindy (mod appropriately)
50 Line Hopovers
3 rnds Cindy
20 Line Hopovers
1 rnd Cindy

25 Jan 2016

Warm up: (10-12 mins)
Mobility
Upper & lower body lift prep
Practice torso position against wall for bench prep

Review bench press and back squats (5 mins)

(12 min)
Bench Press 5 x 5 @ heaviest weight with 2 mins rest

(14 mins)
Back Squat 4 x 4 @ heaviest weight with 3 mins rest

Review: (6-7 mins)
KB Deadlift
KB Sumo Deadlift High Pull
KB Swing (Russian)

Wod: (11 mins)
3 rnds for max reps:
1 min kb dl
1 min kb sdhp
1 min kbs russian
1 min rest

22 Jan 2016

Warm up:
Mobility 10 mins target areas/movements that have been problematic
10 mins Dynamic warm up (include inchworm/bearcrawl/walking lunge open to side angle)
Gymnastics skill work:
Pick one skill and work progressions (10 mins)

Wod: 10 min max m row
Alternate pace every two minutes 22/26/22/26/22

Cool down: tabata yoga holds
Alt garland pose and downward facing dog