Workout of the Day 05-01-21
Conditioning
30 Minutes, As Many Rounds as Possible
Partner I Go, You Go, Full Rounds
5 Wallballs 20/14, 30/20
3 Handstand Push-Ups
1 Power Clean 155/105, 225/155
Workout of the Day 04-30-21
Conditioning
35 Minutes, As Many Rounds as Possible
Share w/ Partner
1000 Meter Run, together
50 Pull-Ups / Bent Over Row
40 PVC Jump Overs
30 DBall Cleans 70/50, 100/70
Gymnastics 04-26-21
Monday
Class Focus: Pull Ups
6 Rounds
10 Parellette Shoot thoughs
5 Pull Ups with 2 Second hold at the top
10 Ring dips/ box dips
15 Wall Balls
Rest 1:00 Between rounds
Finisher
5 Minutes
10 Seconds Toes to Bar
10 Second Hanging Knee raise/L-sit
40 Seconds slow knee raises on floor
Gymnastics 04-19-21
Monday
Class Focus: Handstand Strength
4 Rounds
30 Second Handshand Hold
Max HSPU (Scale to complete 10)
40 DU/ 60 Single unders
Rest 90 Seconds between rounds
Core Finisher
5 Minutes
10 Seconds Fast V-ups
10 Seconds Hollow Hold
40 Seconds Slow Knee tucks
*no rest between rounds
Gymnastics 04-12-21
Monday
Class Focus: Gymnastics Strength
3 rounds
20-30 Second Chin over bar hold/ Active Hang
8 Strict pull ups (use bands to complete more than 8 Reps)
8 AMRAP
5 Pull ups
10 Dual KB swings
:30 front rack hold
Gymnastics 04-05-21
Monday
Class Focus: Toes to Bar and Pistol Progressions
12 AMRAP
2-4-6-8-10....
Toes to bar
Pistols
Olympic Weightlifting 04-28-21
Wednesday
Snatch
65-80% 3x2
85% 1x1
90% 1x1
95% 3x1
75% 3x1
Finisher
Snatch Pulls
110% 5x1
GHD back extensions
3x10
Barbell 04-26-21
Monday
A. 5 x 5 Bench Press
B. 3 x 12 DB Floor Press & Barbell Curl
C. 3 x 12 DB Flys & Strict Pull-Up
D. 3 x 12 Ring Dip & DB Bent Over Row
E. Finisher = 100 Barbell Hi-PUlls. very drop = 20 banded pull-aparts
Tuesday
Warm-Up: 3 Rounds 8ea SA Split Stance Swing 8ea Cossack Goblet Squat
A. 5 x 3 Sumo Deadlift
B. 3 x 5 Sumo Bent Over Row
C. 3 x 5 Stiff Leg Sumo Deficit DL
D. 3 x 15ea SL Banded Ham Curl w/ Pause
E. 3 Rounds: 10 Clamshells each, 12 Heels Elevated Glute Bridge, 15 Ham Curls w/ shoulders on sliders
Thursday
Warm-Up: 3 Rounds 5 Air Squats, 5 Jump Squats, 10 Jumping Lunges, Stretch
A. 3 x 3, tempo front squat
B. 5 x 3 Front Squat
C. 3 x 10ea Tall Box Goblet Step-Downs
D. 3 x 15 GHD Sit-Up & Sumo Good Morning
E. Finisher TBD
Barbell 04-19-21
Monday
A. 10-8-5-5-5 Bench Press
B. 3 x 12 DB Floor Press & Barbell Curl
C. 3 x 12 DB Flys & Strict Pull-Up
D. 3 x 12 Ring Dip & DB Bent Over Row
E. Finisher:
8:00 Tabata, not allowed to put the bar down
Empty Car Curls
Empty Bar Supinated Bent Row
Empty Bar Hi-Pulls
BradFord Press
Tuesday
Warm-Up: 3 Rounds 8ea SA Split Stance Swing 8ea Cossack Goblet Squat
A. 5 x 5 Sumo Deadlift
B. 3 x 5 Sumo Bent Over Row
C. 3 x 5 Stiff Leg Sumo Deficit DL
D. 3 x 15ea SL Banded Ham Curl w/ Pause
E. 100 Wide Leg Pikes. Every break = 15 Ring Rows
Thursday
Warm-Up: 3 Rounds 5 Air Squats, 5 Jump Squats, 10 Jumping Lunges, Stretch
A. 3 x 3, tempo front squat
B. 5 x 5 Front Squat
C. 3 x 10ea Tall Box Goblet Step-Downs
D. 3 x 15 GHD Sit-Up & Sumo Good Morning
E. Finisher TBD