Friday May 27th, 2016

May 27, 2016 / By j0ssy
-Kenyan queue warmup. Jog in a line. Last person in the line runs to the front, then the new last person in line runs to the front. Leader be sure to keep a group-friendly pace. This is a tried and true technique used by East African runners, to use group energy to strengthen the weakest links in a team. Have fun and enjoy the scenery at your very special gym!
 
 
3 R
-20 cal airdyne
-6 burpee deck squat
-1/2 length lizard lunge
-10 handstand shoulder/hip tap
 
Fun with races!
Slosh pipe overhead lunge vs handstand walk ( or scaled version) !
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Thursday May 26th, 2016

May 26, 2016 / By j0ssy

Today is our gymnastics baseline testing day!

Bent Hollow body hold
5 R
Every 90s
-30s Bent hollow body hold
-5 cat cow
If you don’t make it to 30s record the time at which you stop.
Arched body hold
5R
Every 90s
-30s arch body hold
-10 reps standing hip circle
If you don’t make it to 30s record the time at which you stop.

Bar hang
5R
Every 90s
– 30s bar hang.
If you don’t make it to 30s record the time at which you stop.  If you have the shoulder mobility, then hang with palms facing toward you.
Plank hold
5R
Every 90s
-30s plank hold
– 10 scapular shrugs
– 5 reps swivel hips
If you don’t make it to 30s record the time at which you stop. T

Rotate through sets of hamstring curls on GHD (this is originally what they were designed for!) Try a few sets of 3-6 reps. The goal is to get you comfortable on the equipment.

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<iframe width=”560″ height=”315″ src=”https://www.youtube.com/embed/wup7ri2D1zk” frameborder=”0″ allowfullscreen></iframe>

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Wednesday May 25th, 2016

May 25, 2016 / By j0ssy
Back squat
Using 3 second pause in bottom of the squat, Build as close to 80% 1RM as possible
 
4-3-2-1-1-1
 
Back squat
-80% x 3 reps superset with 20m prowler push (135/90/45)
-85% x 3 reps superset with 20m prowler push
-90% x 3+ reps superset with 20m prowler push
 
Rest as much as needed between sets
 
A superset is when one set of an exercise is performed directly after a set of a different exercise without rest between them. From the back squat go immediately to the prowler
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Tuesday May 24th, 2016

May 24, 2016 / By j0ssy

Teams of 2
12 min time cap per team.
Each partner must do:
-20/18 calories on the rower and 20/18 calories on airdyne. Partners work together, switch places when both are finished.

-1 length handstand walk. (total of 2 lengths).
Scale to 20 handstand shoulder/hip taps > 1min cumulative handstand hold. This can be individually scaled, so one partner can walk and the other hold. One partner works at a time.

-40 KB swings and 10 alternating turkish getups (53/35) Partners work together, switch places when both are finished.

-15 strict pull ups each (scale accordingly) if you can do 2 strict pull ups when fresh, then do Rx

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Monday May 23rd, 2016

May 23, 2016 / By j0ssy

WOD
150 Push-ups* for time
*Every time you break this up complete 15 Air Squats+ 200m Run
Try for the highest level of pushup virtuosity you can manage. If it takes the whole workout that’s OK. If you can do more than 30 pushups in a row when fresh, then scale to plyometric clapping pushups.

https://gymnasticswod.com/content/push

Once you finish,
Get as far through the wellness as possible

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