Easter weekend

Flux will be running a holiday schedule for Easter weekend: please double-check the MindBody schedule before heading out to class.

Reduced holiday hours on Friday, April 3
Kids classes are cancelled on Sunday, April 5
No early morning classes on Monday, April 6
1pm Independent Training sessions suspended April 6 to April 10

Thank you for your understanding!

Saturday, April 3, 2015

WARM UP
5 minutes of joint prep
No shoes please.

A1. Wrap or wrap to wrap step
A2.  weighted shoulder dislocates from standing position. I want 10 sec in end range of motion in both positions.  x 10
A3. run like a dog x 1/direction
x 3 sets

A. Snatch Balance
4 sets of 3 at 60-70% of your max snatch.
Beginners do 4 sets of 3 but all three positions. Do not worry about percentages.

B1. strict toes to bar
strict toes to bar @ 31x1 x 5-7 reps x 5 sets
Intermediate:  3-5 kipping toes to bar with a 3 sec eccentric
Beginner: 5 knees to chest with a 3 sec eccentric

B2. Wall supported Handstands
       1 arm chest to wall handstand x 15 sec per/arm (do not come down to switch arms). Must be no more than 1/2 foot from the wall.
       2 arm wall assisted kick up to handstand x 30 sec.
       feet elevated handstand x 30 sec.

Rest 60 sec between movements. 

C.  For Time:
     5 burpees
     5 kipping chest to bar pull ups
     10 burpees
     10 kipping chest to bar pull ups
     15 burpees
     15 kipping chest to bar pull ups

If you can do more than 10 butterfly kipping pull ups chest to bar unbroken, do the following:
10 burpees
10 butterfly chest to bar
15 burpees
15 butterfly chest to bar
 20 burpees
20 butterfly chest to bar
      
    
    
      

Thursday, April 1, 2015

WARM UP
5 minutes of joint prep
No shoes please.

A1. Wrap or wrap to wrap step
A2.  weighted shoulder dislocates from standing position. I want 10 sec in end range of motion in both positions.  x 10
A3. run like a dog x 1/direction
x 3 sets

 A1. AMRAP in 20 minutes:
Strict Pulling
Advanced: PA1AC @ 31x3 x 4-8 reps 

Intermediate: 2-5 reps strict pull ups @ 31x3 

Intermediate 2: 2-5 strict chin ups @ 31x3 

Beginner 1: 1 chin up No tempo 

Beginner 2: 5 ring rows @ 51x5

A2. strict hspu to floor
Advanced: @ 5333 x 3-5 reps (you are advanced if you can do 5 strict hspu (CF style) to the floor).

Intermediate: @ 4122 x 5-7 reps (add plates) 

Beginner: On a box @ 30x1 x 5-7 reps

I need to see those elbows going backwards. If it doesn't happen, the coach will take you back a progression. Let's build a proper foundation.

B. 5 Rounds For Time:
Row x 350 meters
OHS x 12 65/95 lbs







Friday, April 2, 2015

WARM UP
5 minutes of joint prep
No shoes please.

A1. Wrap or wrap to wrap step
A2.  weighted shoulder dislocates from standing position. I want 10 sec in end range of motion in both positions.  x 10
A3. run like a dog x 1/direction
x 3 sets

A. Front Squats @ 35x2
5 reps @ 50%
3 reps @ 70%
1 rep @ 90%

5 sets of 3 70%

B. Strict Muscle up Pushing Practice
Ring Muscle ups practice
either: eccentrics, iso holds, russian dips, ring dips, bar dips (in this order) 

C. 4 Rounds for Time:
    Double Unders x 50
     Push Press 12 75/115 lbs