Thursday, November 31, 2011

A. Power Cleans
Beginners and Intermediate: from the blocks. Max, -10 to 15 for 2 reps x 3 sets; rest 2 min.
Advanced: from the floor: Max, -10-20 lbs, 2 reps x 3 sets; rest 2 min.

B. AMRAP in 15 min
7 Barbell Jumping Squats @ 40 % of max back squat
7 weighted ring dips ( a weight that enables you to do 4 reps unbroken in first set).
5 hanging leg raises @ 3122 rest 5 min.

Beginners: Push-ups
Intermediate: bar dips
In between advanced and intermediate: ring dips




Wednesday, November 30, 2011

A. Front Squats
Beginners: 5, 5, 5 @ 22x2; rest 2 min.
Intermediate: 3, 3, 3, 3; rest 2 min.
Advanced: Max - 10 to 20 lbs, 2 reps x 3 sets; rest 2 min.

B. rope climb x 2 (advanced do arms only)
Box Jumps x 15 24/28"
Burpees x 10
rest exactly 3 min
then: 5 sec back lever
rest 1 min
3 sets

Beginners: 5 ring rows
Intermediate: 1-3 strict chin-ups or pull-ups

Tuesday, November 29, 2011

A. Back Squat
Beginners: @ 22x2, 5, 5, 5; rest 2 min
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: Max, -10 to 20 lbs, 2 reps x 3 sets; rest 2 min.

B. Press or HSPU
Beginner: 5, 5, 5; rest 2 min.
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: Max, -10-20 lbs, 2 reps x 3 sets; rest 2 min

HSPU
Find max depth, add some height and do 2-3 reps x 3 sets; rest 2 min.


C. 350 meter row AFAP
rest 7 minutes
350 meter row AFAP
Practice handbalancing during your rest.

Monday, November 28, 2011

Time will be tight on this one. Work quickly and come prepared.
A1. Front Squats
Beginner: 5, 5, 5 @ 22x2, rest 1 min.
Intermediate: 3, 3, 3, 3; rest 1 min.
Advanced: Max - 10-20 lbs, 2 reps x 3 sets; rest 1 min.
Ask your coach if you should be doing the "jazz hand" squats.

A2. L-sits in a support hold on rings x 5 sec x 4 sets; rest 1 min.
Beginner: 5 straight leg raises @ 3111 x 4 sets; rest 1 min.
Intermediate: 5 sec hold on parallettes x 4 sets; rest 1 min.


B. On the minute do 3-6 chest to bar pull-ups until you hit 100 KB Swings. 35/50 lbs
Less Advanced Folks: chin over bar pull-ups 3-6 reps
Ring Rows: 3-6 reps

Rest 10 min
On the minute d0 3-5 Bulgarian or Pseudo Planche Push-ups until you hit 100 double unders.
Less Advanced: regular push-ups 3-5 reps or;
find your 1RM, add some height and do 5 reps.