Friday, November 1, 2012

A.  AMRAP in 12 minutes
     Deadlifts x 10 155/225 lbs
     Toes to Bar x 12
     Wall balls x 15 14/20 lbs
     burpees x 10

 
B. Handbalancing Practice:
Beginners: 1 kick up plus 5 sec hold x 8 sets
Intermediate: 10 heel taps and 10 toe taps and 10 breaking bodyline x 2 sets
Advanced: practice handbalancing on or off cubes
 

Wednesday, October 31, 2012

A. Back Squats
Beginners: 5, 5, 5 @ 22x2; rest 2 min. (at least 2 warm up sets)

Intermediate: 3, 3, 3, 3; rest 2 min.

Advanced: Go to a max, then down 15 to 30 lbs and do 2 reps x 2 sets; rest 2 min.

B.  For Time:
     Row 21 calories
     Burpees x 21
     Row 15 calories
     Burpees x 15
     Row 9 calories
     Burpees x 9

C1. 6 Post Berlin Crabs each direction x 3 sets
C2.  Handbalancing
Beginners: 1 kick up plus 5 second hold x 5 sets
Intermediate: 5-10 heel and toe taps x 3 sets
Advanced: HB practice on or off cubes

If it is busy, half of you start with C and half start with B.


   
 

Thursday, Nov 1, 2012

A. Split Jerks from Rack
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Max, then down 15 to 30 lbs for ONLY 1 set of doubles.

B. AMRAP in 20 minutes - The tempo will be slow and steady.
3 Front Squats
5 HSPU
5 Pull - ups @ 30x1

Advanced: Do your front squats at 30 - 40 lbs under your 1RM. Use the rack.

Intermediate/Advanced: Pick a weight at which you can do 3 unbroken.  Look in your book for your previous weights. It should be tough but manageable.


For the HSPU
Advanced should elevate.
Intermediate - to the floor
Beginners - either downward dog, pike on box or to elevated height.

For the Pull Ups
Beginners: Barbell Rows @ 41x1 5 reps
Intermediate: 2-3 reps in either chin up or pull-up grip.
Advanced: All 5 reps.







Sunday, October 28, 2012

A1. Back Squats
Beginners: @ 22x2 5, 5, 5; rest 30 sec. (Do 2 warm up sets).

Intermediate: 3, 3, 3, 3; rest 30 sec. (Do 2 warm up sets).

Advanced: Go to a max, down 20 lbs and do 2 reps x 2 sets; rest 30 sec.


A2. Front Levers
Beginners: 12 sec hold x 5 sets; rest 30 sec.

Intermediate: 8 sec hold x 5 sets; rest 30 sec.

Advanced: cluster set - 3 sec hold, rest 30 sec x 3 reps x 5 sets; rest 30 sec.

B.  2 Rounds
     Toes to Bar x 7
     Burpees x 7
     Box Jumps x 7
     Rest 60 sec.
     2 sets

Advanced: Absolutely NO RESTING on this one.  Perform unbroken.