Thursday Jun 2nd, 2022

June 2, 2022 / By j0ssy
WOD 1= 2R
-30 hollow rocks.
– accumulate 30s table hold https://www.gymnasticbodies.com/exercises/table-3/
-30 Hollow rocks
– 5 table rocks https://www.gymnasticbodies.com/exercises/table-rock/
 
Scale hollow rocks to bent, straddle or full as needed
In table rocks and table holds, Aim for hips at shoulder height
 
 
WOD 2= Handstand awareness practice 3 Rounds.
– 10 handstand bails https://youtu.be/QECAw3OXfY8?t=87
– 10 to 30s wall facing handstand. Only go as far up the wall as you can while keeping arms and body straight and rigid
 
Scaling handstand bails:
Version 1 Attempt 10 alternating side cartwheels. Do what is comfortable. Limbs don’t have to be straight. Some beginner progressions https://www.youtube.com/watch?v=a1zXQf9M8ow
https://www.youtube.com/watch?v=Oxam-UViKG8
 
Version 2. From a wall facing handstand (any angle you can maintain is OK). Step one hand forward and bring the same side leg down https://www.youtube.com/watch?v=iCeu4r77-Eo
Try to alternate sides.
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Tuesday May 31st, 2022

May 31, 2022 / By j0ssy

Complete as many rounds as possible in 5 minutes of:

-3 deadlifts No more than 275/185 -7

push presses No more than 115/75

We’ll be cleaning from the floor for push press.

Scaling This workout is moderately heavy and very fast. Pick loads that are challenging but still allow you to complete each set unbroken. If you are unsure of loading, go lighter and go faster. Consider For deadlift 185/125, 115/75 For push press 85/55, 45/35

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Monday May 30th, 2022

May 30, 2022 / By j0ssy

4 Rounds

-3 min bike

-3 min row

Workout  2: 4 rounds

Scale the arch up using weight belts, bands and/or sled straps attached to the pull up bar, portable pull up bars or stall bar. Scale difficulty by adjusting body angle. More vertical = easier. More horizontal = more difficult. GHD machine = most difficult

WORK: 5 to 10 Arch up https://www.youtube.com/watch?v=LZimS-ucFgc

1) Sit up to at least horizontal.

2) Lift the chin at the top of each repetition.

MOBILITY: Standing Weighted Oblique Stretch 30s each side

Basics are in this dumbbell side bend video https://www.youtube.com/watch?v=_bVcLMlYZM8

1) Keep the knees straight.

2) Focus on moving only directly to the side.

3) Allow neck to lengthen

4) Keep feet firmly planted

5) do now allow shoulders to rotate

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Sunday May 29th, 2022

May 29, 2022 / By j0ssy
For Time
-1 mile Run
-100 Pull-Ups
-200 Push-Ups
-300 Air Squats
-1 mile Run
 
All reps of the Gymnastic movements do not have to be completed before moving on to the next movement. A common strategy is to break the gymnastic portion in to patterns that allow you to keep moving.
 
Scale push ups to a version that allows you to do at least 5 at a time.
 
For example
20 rounds of
-5 pull ups
-10 push ups
-15 squats
 
Beginners can consider doing half murph
– 800m Run
-50 Pull-Ups
-100 Push-Ups
-150 Air Squats
-800 Run
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Friday May 27th, 2022

May 27, 2022 / By j0ssy

WOD = 24:00

EMOM

A. :45 bike

B. :15 L-sit

C. :45 row

D. :30 hollow rock/hold

For the machine work today, choose a smooth, sustainable pace that you can maintain for all 24 minutes. This pace should feel conversational for the first few rounds.

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