5R
On a 3 minute timer,
Sprint From N Crawford St uphill on N Pittsburg Ave toward Edison St
-20 seconds max distance uphill sprint
Thursday Sep 12th, 2019
September 12, 2019 / By j0ssy
Share this workout!
Wednesday Sep 11th, 2019
September 11, 2019 / By j0ssy
5 min AMRAP
-2000m row
-40 Alt Front Rack Lunges 115/75
-rest 2 min
5 min AMRAP
-300 DU’s
-40 Hang Power Snatches 115/75
-rest 2 min
5 min AMRAP
-40 Burpees
-40 HSPU *
rest 2 min
-100 GHD sit ups
-50 Pull-Ups
Focus on quality and manageable sets for the GHD sit ups and pull ups. These are not for time.
*Scale Handstand pushups using elevated pushup of choice as long as core is held tight. Substitute 1 wall walk for 4 HSPU if needed
Share this workout!
Tuesday Sep 10th, 2019
September 10, 2019 / By j0ssy
WOD 1
Airdyne 1 min on, 2 min off for 21 min. Everyone should get 7 sets. Aim for max calories in a minute for the last 4-5 rounds
WOD 2/wellness = GB side lever
Class goal is preparatory element 4. If client is unable to do 3sets of 2 reps then scale down. Athletes who have already progressed past PE 4 can continue at their own progression.
WORK: Arch Up
SL/PE4 5x10r
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
Share this workout!
Monday Sep 9th, 2019
September 9, 2019 / By j0ssy
Tuesday Group Strength and Conditioning
6 am, 9:30 am, noon, 4:30 pm, 5:30 pm, 6:30 pm
Back squat: Start with the empty bar. Be sure to start with hands as close together as possible and use upper back to keep chest open.
-work up to 5 rep max pause squat 3seconds at the bottom*
-work up to 5 rep max back squat you can reach in 4 sets or less**
-20 reps at 60% of 5 rep max
Front squat: Start with the empty bar. Keep hands at least 1 thumb length outside shoulders unless you have extreme elbow and shoulder mobility.
-work up to 5 rep max pause squat 3seconds at the bottom*
-work up to 5 rep max front squat you can reach in 4 sets or less**
-20 reps at 60% of 5 rep max
Form is key here. Do not increase weight if form starts to decrease
* Bottom means the max depth you can go with back straight and good form. If you are rounding your back significantly then sit higher for now. Even if this means your hips do not go below your knees.
**Don’t worry if you don’t get to your absolute 5 rep max. Also don’t aim for this if the weight is uncomfortable. Today is about feeling things out as opposed to an absolute max effort. If you feel like you reach the max you can lift with good form in 3 sets, then that is fine. You can omit the 4th set and go on to the 20 rep portion.
Share this workout!
Monday Sep 9th, 2019
/ By j0ssy
WOD: Minimizing rest (or Without rest), 2 rounds of:
-1-minute support on rings
– rope climb, legless ascent and descent
-1-minute plank hold
– rope climb, legless ascent and descent
-1-minute handstand hold
– rope climb, legless ascent and descent
Accumulate time on 1 minute hold in manageable sets. Aim for perfect form and pause long before failure. Stop early enough so that the rest will be short.
Scaling rope climbs: Attempt as much of the rope climb in L-sit position as possible.
Scale legless rope climbs by grabbing as high as you can on the rope (jump if you can) and doing a controlled legless descent. Use 3 descents to count for rope climb. The next scaling step would be 5 strict pull ups per rope climb. Use singles if needed. The next scale would be to accumulate 20 seconds with your chin over the bar as one rope climb.
Scaling handstand holds. The best case scenario is a free-standing handstand hold. Next best would be facing the wall with chest, and upper thighs touching the wall in hollow body. If a wall-facing handstand is not attainable for you then use the work portion of Gymnastic bodies Handstand preparatory Element 5
This is Prone Floor Handstand Flexion with Weighted Bar HS/PE5 https://www.youtube.com/watch?v=Hw-fhS418HU
– Keep the chin and upper chest in contact with the floor.
-aim for hollow body position with feet together
– PVC pipe will be enough work for most unless you have good mobility. Then use the training bar.
Scaling ring support: Ideal is hollow body with palms facing forward https://www.youtube.com/watch?v=-4IF7z6A71s
Otherwise adjust the rings or use boxes so that you can touch the ground with your toes while scapulae are depressed and slightly retracted. See steps here to help clients
https://www.youtube.com/watch?v=-4IF7z6A71s
Plank: keep posterior pelvic tilt (hollow body). The man in the video is going in and out of posterior pelvic tilt
https://www.youtube.com/watch?v=Eo_QdE8juKk
Share this workout!