Tuesday 140701

Everything the same as classes except for the burpees. The conditioning calls for 5 burpees at the top of every minute. If you are on wall balls, it will be ball facing burpees and if you are on dead-lifts, it will be bar facing burpees.

----------------------------- Extra Work----------------------------

A. Grip Complex: 15 sets

Come down if needed or stay on the bar if possible. One set constitutes going from overhand back to overhand. If you are unable to hang from the eagle grip, you may try setting a bar up in a rack and hanging from just above the knees but allowing the feet to drag.

B. For time:
6 Muscle ups
Run 400 meters
6 Muscle ups
Run 400 meters
6 Muscle ups
Run 400 meters
6 Muscle ups
Run 400 meters
6 Muscle ups

If you can't do muscle ups, you must scale to 18 pull ups and 18 dips, each round.

Tuesday 140624

-------------extra work-------------

For time:

20 Squat Cleans, 225/155

At the top of every minute, including to start the workout, complete 4 bar facing burpees. 

Monday 140623

C2B for both rounds of pull ups and 2 climbs have to be legless for conditioning. 

------------extra work--------------

Every 3 minutes for 5 rounds:

10 Weighted Pistols, alternating 

Row 300 meters

Use 1/.75 pood Kettlebell to weight pistols. Each round is for time. Rest remainder of interval. 

Monday 140623

C2B for both rounds of pull ups and 2 climbs have to be legless for conditioning. 

------------extra work--------------

Every 3 minutes for 5 rounds:

10 Weighted Pistols, alternating 

Row 300 meters

Use 1/.75 pood Kettlebell to weight pistols. Each round is for time. Rest remainder of interval. 

Wednesday 140618

Complete the optional front squats followed by,

Gymnastics Skill

Practice hspu with a 14#/12# med ball between the legs. Spend about 8-10 minutes toying with the movement. 

Conditioning

For time:

Isabel

30 Muscle ups

Grace

If you do not have muscle ups, sub 40 pull ups/ring dips. Do 2-3 pull ups followed by 2-3 dips. 

Monday 140609

Same as class except 2.25/1.75 swings. Keep box at 24/20. 

--------------Extra Work--------------

Angie

For time:

100 Pull ups

100 Push ups

100 Sit ups

100 Air Squats

Only use push ups how I've showed you. 

This week, we will taper on Wednesday for those competing on Saturday. The rest of you will get Thursday off and will compete hard the rest of Friday/Saturday.  Three workouts done when you can get them done. 

Friday 140606

Class Gymnastics Work

Max reps traditional for the guys. No butterfly. For the ladies, must start out with butterfly, stay on bar, finish out with traditional. Even if you won't be able to get a lot. 

Class Conditioning Work

Two changes. First, your choice of reps between 3-5 of touch and go snatches at 135/95. Don't hit less than 4 or more than 6. Thirty reps is perfect score. 

Instead of burpees, burpee muscle ups. During even minutes complete 1-3 reps. Perfect score is 18. 

----------------Extra Work----------------

Row 2K for time. 

Thursday 140605

Same as classes except for substituting 30/24 inch box jumps and trying for 6 rounds in the 12 minute time cap.

-----------------------------Extra Work-------------------------------

EMOM for 10 minutes:
4 Pistols each leg
4 Vertical Jumps, 18 inches above reach

Vertical jumps must be two handed touch. As always, heels must remain flat for rep to count and no lifters.

Wednesday 140604

-Make up Day-

Get your front squats in for sure but make up any extra work you've missed so far this week. Definitely "JT" and the rope climb couplet.

In addition, if you have time, work weaknesses.

Tuesday 140603

Power cleans and push press remain the same as class. 

For conditioning, I would like the men to raiser their weights to 125 instead of 115. The ladies can remain at 85. Instead of double unders, I would like you guys to complete between 8-10 triple unders in its place. If you can't complete any triple unders, increase the double unders from 30 to 50 per round.

----------------------------------Extra Work--------------------------------

A.

Six rounds, each for time, of:

70/50 pound Alternating DB Snatches, 10 reps

70/50 pound DB Overhead Walking Lunges, 10 steps (alternate which hand holds db oh, each round)

Handstand Walk, 30 feet

Rest exactly 2 minutes between rounds and focus on speed and going unbroken.

B. 

Five rounds for time of:

Rope Climb, 1 ascent

Legless Rope Climb, 1 ascent

You can use the legs coming down from the legless but only after you've touched the rafter.

Monday 140602

Same as class for Olympic lifting and strength. 

For conditioning, use 155/105 instead. Masters athletes, stick with 135/95. 

----------------Extra Work---------------

"JT"

21-15-9 reps for time of:

Handstands Push-ups

Ring Dips

Push ups

Hspu and dips can be kipped but ROM must be legit. For push ups, place a band low across a rack so that it is as high as your shoulders in the push up position. Get into push up position where hips are underneath band. Every rep must end with your hips touching band or rep does not count. 

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