Sat April 2, 2016
A. Practice/Technique work – Kipping Pull-ups
B. “Helen” – 3 Rounds:
***Workout for the BIG BOARD – Top 5 men and Top 5 women get super famous
Run 400m
21 KBS (53/35)
12 Pull-ups
C. Turkish Get-ups – 20 reps (alternate arms each rep, completing total of 10 reps with each arm)
Fri April 1, 2016
A. Thruster (first rep from ground) – Work up to challenging weight for 3 reps
B. Alternate Movements x 4 sets each:
Front Squats – 85% x 3, 90% x 2, 2, 2
Bent-over Barbell Row – Reps 12-10-8-6 (increasing weight)
C. Reps 21-15-9 For Time (10 min cap):
Thrusters (95/65) ADV 110/75
TTB / KTE
C1. Dips (push-ups ) x Reps 12-10-8-6
C2. Heavy Russian KBS x 12-15 reps (to be completed between each set of Dips)
Thur March 31, 2016
A. Practice on being inverted in different varieties:
Headstand into forward roll out of headstand
HS Holds against wall
Shoulder touches
Wall climb + walk out from wall
Free-standing Handstand
Handstand Walking
Kipping HSPU instruction/practice
B. Partner workout:
First partner completes one movement, then switch and second partner completes the same movement
30 Ring Rows (scale to achieve in 2-3 sets)
30 Double-unders / 60 singles
30 Walking Lunge steps
30 Double-unders / 60 singles
30 Abmat sit-ups
30 Double-unders / 60 singles
30 Skater Plyos
30 Double-unders / 60 singles
30 Jumping Pull-ups
30 Double-unders / 60 singles
30 Hanging knee Raises
30 Double-unders / 60 singles
A. 3-Position Clean Pulls (High Hang, Mid Hang, Knee-caps)
Work to challenging weight for 3-rep complex
B. 3-Position SQUAT CLEAN (High Hang, Mid Hang, Knee-caps)
Work to challenging weight for 3-rep complex
C. Using the TOP WEIGHT from Part B, complete:
EMOM x 10 min – ONE REP of Hang Squat Clean
(from your choice of any of the three positions practiced in part B)
D. Turkish Get-ups – Technique work on form, overhead position etc…
Then complete 20 reps (NOT for time, but for QUALITY) – Alternate arms each rep, completing 10 reps per arm
Wed March 30, 2016
A. Deadlift – Reps 10-8-6-4 (increasing weight)
B. Alternate Movements x 4 sets each:
Bench Press – Reps 10-8-6-4 (increasing weight)
Plank Hold on elbows (weighted) x 30-45 seconds
C. Muscle-ups Skill work and transition practice
D. AMRAP 9 min – Climb as high as possible in ladder format:
***Scale muscle-ups with one of the following options:
Wall-Climbs (1 rep x 3 sets, 2 reps x 3 sets, 3 reps x 3 sets)
Muscle-up transitions (rep scheme as written for muscle-ups)
Pull-ups or Dips with desired rep scheme for your level (ascending after each 3 sets)
SCORE IS TOTAL REPS
3 Burpees
3 Muscle-ups
6 Burpees
3 Muscle-ups
9 Burpees
3 Muscle-ups
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12 Burpees
6 Muscle-ups
15 Burpees
6 Muscle-ups
18 Burpees
6 Muscle-ups
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21 Burpees
9 Muscle-ups
24 Burpees
9 Muscle-ups
27 Burpees
9 Muscle-ups
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***Note that strength work is to be performed INSTEAD of met-con, not in addition to met-con. It is meant for those that would prefer to forego the conditioning work, and focus on more strength-building priority
Auxiliary strength work (Rest 1 min between exercises) x 4 sets each:
D1. One-Arm DB Rows (knee on bench) - Reps 12-10-8-6
D2. 20-25 Band Pull-aparts + 10-12 reps Lateral Raises
