Archives

Thursday, May 12, 2016

Warm Up
Jog, side step, hop, skip,
Wheelbarrows, partner jump overs
Cartwheels
Mobility
Mobility:
KB halo 3×10 each side
Banded OHS work to narrow then to wide x3
Donkey kicks x10
x3

Hollow position arm rotations 3×10 rotations
Superman position arm rotations 3×10 rotations

 
Skills / Strength
Strength:
L – seated barbell press 3×10
Little plate row, rotate to s.press, s.press 3×8
Box HS
Box walking rotations
wall facing wall walk
kick up to wall

 
Metcon
GYM.16.05.12
Max out L-sit hold then…

5 rounds
1 lap OH plate walk
10 push ups
30s hollow hold

Thursday, February 4, 2016

Warm Up
Mobilize
Skipping with arms
bear crawls
Cartwheels
FWD rolls

10 Burpees
Core WOD (optional)
HS hold
Reverse plank
Hollow wall hold
30:15 x3

Partner dragon flag descends

 
MetCons
GYM.16.02.04
100 MOUNTAIN CLIMBERS
100 PUSH UPS
100 SIT UPS

Thursday, January 21, 2016

Warm Up
Joint mobility
Hip openers
Skipping with arms
Karaoke
Bear crawl
10 air squats
Cat crawl
Spider man hip stretch

 
Skills
HS Walk!
Hold plate OH
Inchworm position rocking into vertical position
Diagonal HS against wall — Hold
Wall facing HS remove get off the wall — balance
Rock side to side whilst in HS against wall — straight arms rock shoulders
Forward roll off of wall
HAVE A GO at WALKING

 
Metcon
GYM.16.01.21
BUY IN: Splits stretch – 3 minutes
15 Hollow rocks
10 Hollow position push ups
5 sec Candle stick descend x2
Broad jump 1 length
FWD roll back to starting position
3 rounds

Thursday, December 10, 2015

Warm Up
Skipping with arms
Inchworms
Frog jumps
Hop scotch
Cartwheels
Burpee FWD rolls

 
Skills
Kipping technique
kip and stop drill 4×3 stops
Muscle up technique
Pull – hollow
Transition – Keep the rings close!
Catch – Deep hollow

 
Metcon
GYM.15.12.10
EMOM 12
1: 3 muscle ups
2: 20s L-sit hold
3: 3 skin the cats
4: 5 Fwd rolls/3 HS > FWD rolls

Thursday, December 3, 2015

Warm Up
Skips with shoulder rotations

2 Rounds:
10 Burpees
10 Wallballs
10 KBS

(Keep the weights on WB and KBS light)

 

 
Skill / Strength
3 sets of 10 reps
Hollow roll to superman and back to hollow
*hollow-superman-hollow is 1 rep
Deadlift:
Warm up to working weight.
5 X 5  DEADLIFT 70%

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Metcon
SALLY UP SALLY DOWN FOR MAX REP
*use the sausage bag for back squat weight
*use moderate to heavy weight
*make sure they keep going, drop the weight mid song if they need to, but keep going with air squats

then rest 30 seconds

AMRAP 4 mins
burpees over bag
*score is number of burpees

Thursday, November 26, 2015

Warm Up
Run fwd
Run backwd
Frankensteins
Bear crawl
Pogo jumps
1 leg jumps
Karaokes
cartwheels
fwd rolls
Stretch: hamstrings, groin, back, shoulders, glutes

 
Skills
Hollow Position and how we use it:
Push ups
Dips
Pull ups
Power position
Stability position
Planche holds
Partner :
Partner planche holds:
Floor ?> parallettes
Planche hold on rings

Partner Lever holds
Front, reverse
Bar and rings.

 
Metcon
GYM.15.11.22

5 push ups
5 Pull ups/ Bar rows
5 hollow jumps to backward roll
20s HS hold
4 rounds.

Thursday, November 19, 2015

Warm Up
S.mobility
Side step x4
Frankensteins
Run backwards
Walk –> Broadjumps
Cartwheels
Inchworm, push up, cobra, inchworm, fwd roll
Crab crawl

 
Skills
Lat activations x10
L-sit tucks x10
Hollow position jumps x5
8-10 mins
Skills
OH Plate holds
Box Rotations 3×1
Wall Kick ups
Shoulder taps x 15 against wall
Partner Handstand 30s
Free Handstand 20s
Handstand walk 2 matts rest x4

 
Metcon
GYM.15.11.19
L-Sit hold for 2 minutes, everytime you break stop the clock 5 burpees then restart the clock.

Thursday, November 12, 2015

Warm Up
Side steps x4
Skipping with arms x2
Hop scotch x2
Bunny hop hurdles

L – sit 30s –> Bear crawl 2 lengths
3 rounds

 
Skills
Kipping technique:
Kip not swing
Practice pushing the bar away then relaxing.
push/pull
Fast, elegant
Bar pull up kip
Glute stomp to arm pull
Transfer kip to TTB then to Butterfly.

Ring Kip.

 
Metcon
FOR TECHNIQUE
3 Forward rolls
2 cart wheels
1 length lunge
20s hands stand hold wall/free
4 rounds.

Thursday, October 22, 2015

GYMNASTICS

Warm Ups

Butt kicks
High knees
Bear crawl
Pogo jumps
Forward rolls
Frankensteins
Cartwheels

Partner stretch

 

Core WOD (optional)
Core conditioning, Movements, Stabilization:
500m Row
20s on each x4
Dish hold
Ring kip
HS hold
Skin the cat. Rings
Hanging L-sit