Gymnastics Skill Work:
Handstand Work
3×10 Tuck-Up handstands
5x30s Handstand Hold w/Spot
3x30s Hollow Body Holds
3×3 Ring Pull-ups (false grip, High pull w/spot)
2×2 Skin the Cat (advanced)
Monthly Archives: April 2015
New Bed Wednesday!!
Weightlifting
Back Squat (8×2)
-@60% of your 1 rep max.
-No sleeves or belt. Form focus. Keep rest very short.
3 Rounds:
50 Double Unders
10 Power Cleans 135/95
15 Toes to Bar
Rain, Rain go away please let us WOD today!!
Half Tabata:
Hollow Hold
Plank Hold
Plank Hold L/R
Banana Rollx2
Isabel
For Time:
30 Snatches 135/95
Mystery Meat Monday
Weightlifting
Deadlift (1×5)
Add 5-10lbs. to previous 5 rep max.
Controlled descent, no bouncing.
4 Rounds:
Row 500m
30 Wallballs 20/14
20 Pull Ups
Sunny Saturday, Hopefully!!
Weightlifting
Bench Press (5-5-5-5-5)
Progressive Loading
3 Rounds:
2 Rope Climbs
12 Incline Push-Ups on Rings
22 Box Jump Overs 24/20″
Festival Internationale
Weightlifting
Weighted Pull-ups (5×3)
-As Heavy As Possible each round.
-Use the Lightest band possible if you do assisted pull-ups.
3 Rounds:
15 Thrusters 95/65
5 Muscle Ups
Relay Races and Aces
With a Partner each will complete for a total time:
4x200m sprint
2x400m sprint
1x800m sprint
One person works while one person rests.
Gimme That!!
Weightlifting
Squat Clean (10×2)
-Focus on form.
-Drop and Reset.
-Newer Athletes practice clean to front squat.
-10 minute time cap.
4 Rounds:
10 Hang Power Cleans 135/95
15 Push-Ups
Rx+-155/105
HR Push-Ups
Muscle Ovulation
Weightlifting
Deadlift (1×5)
-@ 90% of 5 Rep Max found in previous weeks.
-No bouncing at the bottom. Slow eccentric contraction down.
AMRAP 20 Minutes:
Run 400m
10 Power Snatch 135/95
