Saturday, July 29, 2013

WARM UP
If you need the practice, spend a few extra minutes practicing your kipping hspu.
roles
shoulder and bridge work



A. 5 Rounds for Time:
HSPU x 10 (you may kip)
Rope Climbs x 4
Atlas Stones x 7

B. Handbalancing and kick up practice.


Sunday, June 30, 2013

Warm Up
Please Include:
capoeria cartwheels
front and back rolls
brachiation 



A. For Time:
400 meter run
2 rounds of:
box jumps x 5 30/36"
Jerks x 12 95/145 lbs
400 meter run

B1. Iso bridge x 45, 30 and 15 sec.

B2. Iso straddle x 45, 30 and 15 sec

Friday, June 28, 2013

 WARM UP
wrist and shoulder and hip prep
A1. Brachiation
A2. Back and forth support holds on floor with 3 sec hold at top x 10 reps 

B. Arm windmill and leg windmill - slow and controlled is the name of the game!


A. GET OUTSIDE FOR THIS ONE! JUST MAKE SURE YOU DO NOT DROP THE BARS ON THE ASTRO TURF!
Every 5 minutes:
3 cleans 135/225 lbs
sled push 75 meters - 37 meters there and back
5 sets

Thursday, June 27, 2013

Warm Up
15 Minutes of Head to Toe Joint Prep  including a 400 meter warm up run - light pace.

A. 15 chest to bar kipping pull -ups
     400 meter run
     15 Ring Push ups
     15 chest to bar kipping pull - ups
     400 meter run
     15 Ring Push ups
     15 chest to bar kipping pull-ups
    400 meter run
    15 Ring Push ups

PULLING:

Beginners: ring rows x 5
Intermediate: Chin over the vertical plane kipping pull -ups
If you can do 3-5 unbroken kipping pull-ups, but it is challenging, do 5 reps).
If you can do 10 unbroken kipping pull-ups, do 15. 

PUSHING:
NOTE: must have at least 10 perfect push ups before moving onto the rings.  
If you can do 10 perfect push ups, but it is challenging, please do 6 ring push ups.
If you can do 15 unbroken ring push ups, do the push ups as prescribed. 




B1.  straddle ups x 10 reps x 3 sets

B2.  pancake stretch x 10 reps x 3 sets

B3. kick ups into handstand or handbalance x 5 reps x 3 sets