Saturday, May 26, 2018

Warm Up

10 min of joint prep (please start to teach the FM spinal undulation - not the Tom Weksler one)

Folks who take our mobility classes will be familiar with this.

A. Every 4 minutes x 4 sets

push press x 5-7 (go up if you hit 7 reps)

Strict TOes to Bar - advanced 5-7, beginners: 8-10 reps Everyone at a tempo of 31x1

Run 200 meters

Please do not rush on this. You should have plenty of rest time.

B. 15 min AMRAP of locomotion:

1st or second progression lizard x 1 length

Mr. Tiki Tiki (easier version)

arm windmill (1st or 2nd progression x 1 length (change direction halfway)

step behind x 1 length

NOTE: Your goal is to work at a pace similar to a hike. Find a steady pace that you can sustain

Friday, May 25, 2018


10 min of joint prep

long hollow walks x 1 length

"dog run x 4 lengths (2 each direction) as fast as you can! Get the last 2 lengths on video

A1. Arc rows x 6-8 reps x 4 sets; rest 90 sec

A2.A-Frame push ups x 10-12 reps x 4 sets; rest 90 sec.

NOTE: if you are doing B. Please separate A from B and do your Arc Rows as A only.

B. HSPU - If kipping, do 45 sec of work and 45 sec or rest x 7 sets

Strict? AMRAP in 5 minutes

B. If you didn't do this last Friday, do the following: See Sept 1, 2017 and July 4, 2016. If you did this already, scroll down to PART C

3 Rounds for Time:

Power Clean and Jerk x 7 85/125 lbs

Run 400 meters

burpees x 10

C.3 ROunds for TIme:

Run 400 meters

Box Jumps x 20

Alternating db snatch x 12 35/55 lbs




Wednesday, May 23, 2018

Joint Prep for low gait movement as well as handbalancing x 15 minutes

A. Every 3 minutes x 3 sets:

 chest to wall hold x 30-60 sec.

 low gait walk x 3/4 length (if necessary, stay high)

NOTE: if you already have a 60 sec chest to wall hold, then on your second and third set do 5-10 heel pulls (aim to hold anywhere from 1 second to 5 seconds per rep).

B. Every 3 minutes
Deadlift 7 -5 - 3- 7 - 5 - 3

C. 4 rounds for time of:
Run 400 meters
Alternating Single-Arm Dumbbell Snatches x 12 35/55 lbs
Kipping Toes to Bar x 12

Tuesday, May 22, 2018

Warm Up

please include a 400 meter run AFTER 10 minutes of joint prep.

Please include 1 length of long hollow walks

A1. Strict Press or Strict HSPU check on the whiteboard for your numbers x 4 sets

A2. Arc Rows  @ 31x3 x 5-7 reps x 4 sets

B. Every 3 minutes x 4 sets:

TGU x 5/side

C. For TIme:

Run 400 meters

Kipping Pull ups x 15

wall balls x 25