Thursday, September 1, 2016 Running Clock
0:00- 250 Double unders Or 500 Singles
5:00- 80 KettleBell Swings (35/55)
10:00- 70 Dumbbell Power Snatch (25/45) (35 each arm)
15:00- 60 On Your Knees Wallballs (10/14)
20:00- 50 O.H Plate Walking Lunges (25/45)
25:00- 400 M run Plank Rest Remainder of Time
30:00- 35:00 30 Goblet Squats and Air Squats remainder of time (35,55)
*Score Is Number Of Air Squats Completed After The 30 Goblet Squats.
If you do not get all reps still move on. If you get all reps, rest!!!
Wednesday, August 31, 2016 Reminder Monday September 5th, 2016 Labor Day we will have only one class at 8am.
Strength:
A) Press:
5,5,5,5,5
Rest 60-90 seconds
B) Dumbbell Double Back Row
10,10,10,10,10
Rest 30 Seconds
B) Push Ups
8,8,8,8,8,8
Rest 30 Seconds
B) Russian KB Swings
60,60,60,60,60 Seconds
Rest 30 Seconds
Work:
4 Rounds:
10 Dumbbell Push Press
20 Shoulder Taps (each side)
10 Dumbbell Man Makers
400 Meter Run
Tuesday, August 30, 2016 Front lever Practice
Roughly 10-15 minutes
Strength
5 sets
10 strict pull ups/ ring rows
5 dragon flag, or t2b negatives
Conditiong
3 rounds (Rest 30 seconds betweens rounds)
20 second squat hold
20 squats
20 second squat hold
20 lunges
Rest 2 minutes
2 rounds
20 second hollow hold
20 atomic sit-up
20 second plank hold
20 mountain climbers
20 seond downward dog hold
20 shoulder taps
Rest 2 minutes
As many burpees in 2 minutes
Monday, August 29, 2016 Skill:
Front Squat
*not from rack, taken from ground*
Strength: 20 min
Mid Hang Power Clean
[50/4 60/3 70/2 80/2 90/1 90/1
Work: Using your 60 - 70% ^
EMOTM for 10 Minutes
3 Deadlifts
3 Mid Hang Power Cleans
3 Front Squats
Then,
Rest 1 Minutes
Then,
2 Rounds for Time:
15 Wall Balls
20 Hand Release Pushups
200M Run
[8 Minute Cap]