151007: Back Squat Max

Connectivity: Extra Credit:

1) Take as many as 5 attempts to work towards a Max Distance Handstand walk.

Strength:

2) Find a Max Back Squat

Conditioning:

3) 30 Muscle-ups for time*

*Strict 10 minute cap.

or,

3.1) 3 rounds for time:

30 Ring Dip/Bar Dips/Push-ups Run 200m 30 Pull-ups Run 200m

151006: "Fran"

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

WL:

1) Find a Max CJ

Conditioning:

2) “Fran”

21-15-9 Thrusters (95/65) Pull-ups

151005: Test Week

Connectivity: 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

WL:

1) In 20 minutes find a Snatch Max

Conditioning:

2) “Elizabeth”

21-15-9

Power Cleans Ring dips

151003: "Helen"

Connectivity: Extra credit:

3 attempts to a ME Handstand Walk for distance

WL:

1) 5X1 Clean and Jerk @80%

Strength/Gymnastics:

2A) Press 3X5@75% 2B) 4X8 Strict Toes-to-bar

Conditioning:

"Helen"

3 rounds for time:

400m run 21 KBS (53/35) 12 Pull-ups

151002: Super Chill

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) EMOM for 5 rounds:

1 Snatch@80%

2) E90 for 5 rounds:

1 Clean and Jerk@80%

Strength/Gymnastics:

2A) 3X5 RDL@80% of 5RM 2B) 3X5 Muscle-up, or 3X8 Supinated Strict Pull-up

Conditioning:

Extra Credit:

3 rounds for time: 10 Stone to Shoulder Run 400m

150930: TGUs and Windmills

Connectivity: Extra credit:

1) 4X:20 Deep Couch Stretch 2) 3X:20 Chin/toes, :20 Shrug, 20 Shoulder taps, 20 Hip Taps

WL:

1) 5X1@80% Snatch

Strength/Gymnastics:

2A) 3X8 HSPU 2B) Front Squat 3X5@75%+

Conditioning:

3 rounds:

20 Turkish Get-up (10 each arm, alternating sides each rep) 10 Windmills each arm, not alternating (10 left, 10 right)

20 minute time cap.

Windmill instructional video, for those of you who want to get a head-start:

[youtube https://www.youtube.com/watch?v=6651sjanpxI&w=640&h=480]

150929: Deload Week

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

WL:

1) 5X1 Power CJ@80% of max Power CJ

Strength:

2A) 3X8 Chest-to-bar pull-ups/pull-ups 2B) Deadlift 3X5@75%

Conditioning:

7” AMRAP of Burpees

150926: 2RM Clean and Jerk

Connectivity: 1) 3 attempts at a Max Effort Handstand Walk for distance.

Extra credit (after class):

2) 3XME L-sit

WL:

1) Find a 2RM Clean and Jerk

Gymnastics:

2a) Press 5X3 AHAP 2b) 4XME Toes-to-bar

Conditioning:

10” AMRAP:

5 HSPU 10 Pistol Squats 15 Pull-ups

150925: Max EMOM

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) EMOM for 5 rounds: 1 Snatch@85%

2) E90 for 5 rounds: 1 Clean and Jerk@85%

Notes: For 1 and 2, add weight every minute working to a max Snatch and CJ. Take 5-7 minutes to warm up to your starting weights.

Strength/Gymnastics:

2A) 5X5 RDL, heavier than last week 2B) 4XME Muscle-up, or 4X5 anyhow, or 4XME Supinated Grip Pull-up

Conditioning:

Extra Credit:

2X1 mile run

150922:

Connectivity: In Class:

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

WL:

1) Find a max Power CJ

Strength/Gymnastics:

2A) 4XME Chest-to-bar pull-ups 2B) Deadlift 5X1@95%+

Conditioning:

For time: Run 800m (5th ave and back) 30 Muscle-ups or... 30 Pull-ups + 30 Push-ups partitioned however Run 800m