20131031

3x or 5:00
10 jumping jacks => 10 walking lunges => 0:30 in bottom of the squat => 5 pull-ups => basic dot drill x 10 => handstand walk or bear crawl => 3 broad jumps

Shoulder Press
7-7-7-7

Burgener Warm-up

30-20-10
Wall Balls
Dumbell Snatch

 

20131029

Warm up
3x or 5:00
5 perfect squats => handstand walk or bear crawl => 5 perfect squats => 2 forward rolls => 5 perfect squats => 10-meter inch worm => basic dot drill x 10 => 3 broad jumps

Gymnastics Strength

5 sets of:

1. Kick up to handstand x 3 attempts

2. Ring push-ups x 5

3. Tripod/frog stand x 10 seconds
or

5 sets of:

1. HSPU x 5 reps
2. Frog stand x 10 seconds

Strength
Deadlift
5-5-5-5-5

Metcon
AMRAP 6 mins
8 Power Cleans / Med ball HPC
10 OH Reverse Lunges
12 Pull Ups

 

20131024

Ok, I resisted the trend long enough. From now on I will date stamp with proper nomenclature.
Year first, then month, day. Happy?

3x or 5:00
Handstand walk or bear crawl => forward roll => 10 squats => cartwheel => 3 strict pull-ups => 10 one-legged forward-backward hops, each leg => 3 broad jumps

5 RF Quality

5 Kipping ring pulls
10 Beat swing kipping
5 Kipping pull up/ butterfly

4 RFT
30 DU's / 100 singles
20 Push press
10 Toes to Bar

22102013

Warm up

25 jumping jacks with touch behind back

25 JJ thumbs back OH, pinkies below

8 long lunge, elbow to floor, reach high and behind

12 side lunge, keep heel down knee out

10 wide stance speed skate

4 wide feet push up inchworm

Arm circles

Wring out the towel
Leg swings

Front squat

5-5-5-5-5

Death by burpees
Death by squats

08102013

3x or 5:00

Handstand walk or bear crawl => 10 mountain climbers => 2 forward rolls => 10 jumping jacks => 2 cartwheels => 10 lateral lunges => 50-meter carioca => 25-meter back pedal => 180-degree spin => 25-meter sprint

max no. in 2 mins of

pull ups

squats

Sit ups

6 Box jump overs

9 Ring push ups

12Double unders

03102013

Kipping ring rows

v-ups

lap of croc tail walk

For time, 21-18-15-12-9-6 and 3 rep rounds of:

Walking lunge steps

95 pound Barbell thruster

Pull-ups

Knees to elbows

01102013

Slide to hollow

fwd roll to pistol

Tabata Squats

Helen

3RFT

400m

21 KB Swings

12 pull ups

26092013

Thunderstruck

Shoulder mobility

5-5-5-5-5

Shoulder press

WOD

Complete as many rounds as possible in 15 mins of:

10 Push-ups

10 Pistols (Alternating Legs)s

10 Pull-ups

24092013

3-3-3-3-3-3

Back squat

OHS

Wall balls

Toes to bar

18092013

50 DB hang squat clean thrusters

EMOM 3 burpees

16092013

General warm up

mtn climbers

pvcs

1st rib and shoulder mob

Ring dips and progressions

wrist mobility

bridges

slam balls

double unders / burpees

ext. rotation push ups

12092013

Warm up

25 jumping jacks with touch behind back

25 JJ thumbs back OH, pinkies below

8 long lunge, elbow to floor, reach high and behind

12 side lunge, keep heel down knee out

10 wide stance speed skate

4 wide feet push up inchworm

Arm circles

Wring out the towel

Leg swings

Ring push ups

Ring inversions

Skin the cats

6 RFT

20 squats

15 Push press

10 Ring push ups

10092013

Active warm up

Hollow position

Push up

DB holds

Hanging

Pull ups

Dead lift technique

10 min AMRAP

5 strict pull ups

10 Sit Ups

15 OH walking lunges (10kg)

05092013

3 rounds for quality

3 Kip attempts

5 Pull up

5 butterfly attempts

3 toes to bar

6 Mountain climbers

6 pistols

6 OHS

Mobility

Burpees

Front squat

Box jumps

03092013

L hang

Plank

Front support

100 Team wall balls

4RFT

20 Db push press

20 Ab mat butterfly sit ups

200m run

29082013

Cfwu

Static holds

Pull ups

Sdhp