150907: Gym Closed for Labor Day: Morning Classes Only

Connectivity: In class:

1) Box Shoulder Stretch, 4X:20/:20off 2) 2X60 sec Chin/toes HS Hold

Extra credit:

3) Alternating EMOM for 10 minutes: On even minutes, starting at 0:00, ME L-hang. On odd minutes, starting at 1:00, ME Free-standning Handstand Hold

Barbell Cycling:

1) 4X3 Touch-and-go Power Snatch.

Notes: No pauses or resting on body to re-grip. Start at 70%-75%.

Competition:

1XME set@80% of 2-3RM from #1

Strength/Gymnastics:

2A) Back Squat 5X5@80%+ 2B) 4XME Ring Dips

Conditioning:

7 minute AMRAP:

15 Burpees 15 Toes-to-bar

150905: ME Toes-to-bar

WL: 5X5 Clean and Jerk from Power Position

That's 1 Clean + 1 Jerk = 1 rep, no misses, light, fast and perfect.

Gymnastics/Strength:

2A) 4XME Toes-to-bar 2B) Press 4X8 AHAP

Conditioning:

For time: 50 WBS Run 1 Mile.

Competition team:

Connectivity:

3 attempts at a ME HS walk, for distance

Conditioning:

Run 5k

Notes: Pick a comfortable time of day, like early morning or evening to run the 5k. If you can't do it together, do it separately, but mark your time. Share it with each other and with me. The goal is under 19-24 minutes.

150902: TGU AMRAP

Connectivity: In Class:

1) 4X:20 Deep Couch Stretch

Extra credit:

3) 3X:20 Chin/toes, :20 Shrug, 20 Shoulder taps, 20 Hip Taps

WL:

1) 5X5 Snatch from Hang, no misses, light, fast and perfect.

Strength/Gymnastics:

2A) 4X15 HSPU (break up into small sets AFAP) 2B) Front Squat 4X8@70%+

Conditioning:

10 minute AMRAP:

Turkish Get-ups, alternating hands

Competition:

100 Turkish-get-ups for quality, light weight, alternating arms***

***30 minute time-cap.

150901: Hold On!

Connectivity: 1) 3X:40/:20off Arch hold, 2) 3X:40/:20off Hollow Hold 3) 3X8 Arch/Hollow Swing

Extra Credit:

4) 10 Bar-muscle-ups or progression (preferably outside, before class)

Barbell Cycling:

1) 4X5 Touch-and-go Power Clean and Power Jerk. No pauses or resting on the body to re-grip. Start at 60% and work to a true 5RM.

Competition: Complete 1XME set @80% of weight completed for at least 4 reps from #1.

Gymnastics/Strength:

2A) 4XME Chest-to-bar pull-ups/pull-ups/progression 2B) Deadlift 4X8@70%+ (absolutely no deviation from neutral spine; perfect, heavy reps, no bounce off floor)

Conditioning:

3 rounds:

1 minute on 30 seconds off of: A) BB Farmers Carry hold@ 50-80% BW each arm B) Dubs C) Burpees

150831: 400m Carry

Connectivity: In Class:

1) Box Shoulder Stretch, 4X:20/:20off 2) 2X1:00 Chin/toes HS Hold, rest as needed between efforts

Extra Credit:

3) Alternating EMOM for 10 minutes: On even minutes, starting at 0:00, ME L-hang. On odd minutes, starting at 1:00, ME Free-standning Handstand Hold

Barbell Cycling:

1) 4X5 Touch-and-go Power Snatch. No pauses or resting on body to re-grip. Start at 60%

Strength/Gymnastics:

2A) 4XME Ring Dips 2B) Back Squat 4X8@70%+

Conditioning:

3) For time:

400m Front Rack BB Carry with 60% of 1RM FS. Perform 5 FS every time you have to pick it up from the floor.***

***Notes: No more than 30 total squats

150829: Some Holds

Connectivity: Extra credit:

3 attempts at a ME Handstand walk

WL:

1) 5X5 Clean and Jerk from Power Position, no misses; light, fast and perfect.

Gymnastics:

2A) 4XME Toes-to-bar 2B) Press 3X10 AHAP

Conditioning:

3 rounds:

45 sec Overhead Barbell Hold @ 60% of Max CJ (lateral jumps over bar if you drop the weight early until time runs out) 15 sec rest 45 sec Pull-up hang (ME burpees if you come off the bar before time is up) 15 sec rest 45 sec ME Front Squat 15 se rest 45 sec ME Pull-up 15 sec rest

150828: Stone-to-Shoulder

Connectivity: In class:

1) Tabata Arch holds 2) Tabata Hollow Holds 2) 3X8 Hips to rings or Arch/hollow swing on rings

Extra credit:

3) 1X10 Floor Levers + 10 second descent

WL:

1) Every minute for 7 rounds: 2 Snatches @70%

2) Every :90 for 7 rounds: 2 Clean and Jerk @70%

Strength/Gymnastics:

2A) 4XME Muscle-up, or 4X5-10 MU progression 2B) 3X8 RDL

Conditioning/Strength:

Extra credit, after class:

5" AMRAP:

Stone-to-Shoulder

150826: Another Day at the Office

Connectivity:

In class:

1) 6X:20on/:20 off, 30 degree Handstand hold

Extra credit:

2) 4X:20 Deep Couch Stretch, all four positions: Hip-flexor, quad, hamstring, split

BBG:

1) 5X5 Snatch from Power Position, no misses, light, fast and perfect. Use Straps.

Strength/Gymnastics:

2A) 3X10@60-65%% Front Squat 2B) 4X15 Strict HSPU (in sets of 3-5, AFAP)

Conditioning:

15" AMRAP: 10 Suitcase Deadlift, right arm Run 200m 10 Suitcase Deadlift, left arm Run 200m

Competition:

Before or after class, with at least half an hour rest between this piece and when you come into class.

At a conversational pace, with heart rate at 150-155BPM:

5 rounds: 1:00 Chin/toes HS hold 2:00 Burpees 1:00 Shoulder taps (against wall) 2:00 Row, run, bike, or swim

***Notes: Do not let heart-rate exceed 160BPM. If you do not have a heart rate monitor, check heart rate after burpees and after run/row/swim/bike by pressing two fingers under your right jaw, or on your wrist, and count the number of beats in 6 seconds, then multiply by 10.

150825: A Pile of Pull-ups

Connectivity: 1) 3X:40/:20off Arch hold, 2) 3X:40/:20off Hollow Hold 3) 3X8 Arch/Hollow Swing

Barbell Cycling:

1) 4X5 Touch-and-go Power Clean and Power Jerk. No pauses or resting on the body to re-grip. Start at 50%.

Competition: Complete a max-effort set at 80% of 5RM

Gymnastics/Strength:

2A) 4XME UB Chest-to-bar pull-ups 2B) 3X10 Deadlift@55-60%%

Conditioning:

45 toes-to-bar then, no rest: 21-15-9 WBS Pull-ups

150824: Let's Get Big

Connectivity: 1) Box Shoulder Stretch, 4X:20/:20off 2) 2X1:00 Chin/toes HS Hold, rest as needed between efforts

Competition:

3) Alternating EMOM for 10 minutes: On even minutes, starting at 0:00, 5 Strict toes-to-bar. On odd minutes, starting at 1:00, ME Free-standning Handstand Hold

Barbell Cycling:

1) 4X5 Touch-and-go Power Snatch. No pauses or resting on body to re-grip. Start at 50%. Light, perfect, fast. Straps may be used.

Strength/Gymnastics:

2A) 4XME Ring Dips 2B) Back Squat 3X10@60-65%***

***Notes: Back squats are timed sets, AFAP. Find a rhythm and stick to it. No pausing between reps.

Conditioning:

3) EMOM for ten minutes:

10 Burpees + ME Double-unders