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Tuesday's Training

3/28/2016

PHASE 2: LEGS BABY

WARM UP

Squat Therapy
5 X 5 @ 5s Holds

STRENGTH AND POWER
Harop Curls
4 X 5 @ 75%

Front Squat
1 X 3 @ 70%
1 X 3 @ 75%
1 X 3 @ 80%
1 X 3 @ 80%

CONDITIONING & COOL DOWN:
Bear Maximus
Complete for time:
300 steps bear walk, every stop complete 5 burpees

PHASE: 2 BAS

WARM UP
Complete 2 rounds of 10 wrist flexion raises and
60s Passive Hangs

Scap Push Ups

Bent Arm L Sit Hang

STRENGTH AND POWER
Complete 4 rounds for 3 reps on pull and 8 on push
Archer Pull Ups

Protracted Push Ups

SKILL:
Muscle-Ups
max in 10min

Cool Down:
Cuban Rotations 2 x 12 reps @ 6211

PHASE 2: OLY

WARM UP
complete 3 rounds on each movement
Strict Press 3 X 5 @ 50%
Back Squat 3 X 5 @ Same As Strict Press W 3 S Hold

ADVANCED
Power Clean
1 X 5 @ 65%
1 X 5 @ 70%
1 X 5 @ 75%
1 X 5 @ 75%

Push Jerk
go from behind the neck
1 X 3 @ 65%
1 X 3 @ 70%
1 X 3 @ 75%
1 X 3 @ 75%

Complete a 10min AMRAP of:
Bear Complex
complete a clean and Jerk Bear complex.
Power Clean + Jerk + Back Squat + Jerk +Front Squat

ensure all power cleans start and finish in a hang. This means that you can start the bar on the ground but you must pause at the knee to start your power clean. When finishing the complex, you must not drop the bar but finish at your knee. you can complete an eccentric rep on a deadlift but must bring the bar straight back up to your knee to start the next rep (no resting on the ground)

BEGINNER TO INTERMEDIATE
Deadlift 4 X 5 @ 70%

Back Squat
1 X 5 @ 70%
1 X 5 @ 75%
1 X 5 @ 75%
1 X 5 @ 70%

Comments

wednesday's training

3/15/2016

Comments

PHASE 1: LEGS BABY

WARM UP
Unilateral Hip Routine
diagonal stretch
figure 4
active pigeon
one leg good morning
2 X 10 @ 10s Hold

STRENGTH AND POWER
Bulgarian Split Squat
5 X 5 @ 75%

Front Squat
1 X 3 @ 70%
1 X 3 @ 75%
1 X 3 @ 80%
1 X 3 @ 80%

CONDITIONING & COOL DOWN:
Lauren
6 rounds of 1 min for reps of:
Air squats
Lunges
Skips
Rest

WOD

Lauren
6 rounds of 1 min for reps of:
Air squats
Lunges
Skips
Rest

CONDITIONING & COOL DOWN:
Annie
50-40-30-20-10 Reps for time:
Double-unders
Sit-ups

Comments

MON BAS 07/03/16

3/6/2016

Comments

PHASE: 1/2016 BAS MON
WARM UP
Complete 2 rounds of 10 wrist flexion raises and 60s Passive Hangs
Complete the following for as many rounds as possible in 10 min
Bent Arm Push Up Hold 10-15s Hold
Scap Push Ups - complete 10 reps with a 10s hold on the last rep
Bent Arm L Sit Hang complete 10-15s holds

STRENGTH AND POWER
Complete 4 rounds for 3 reps on pull and 8 on push
Archer Pull Ups
Protracted Push Ups

CONDITIONING & COOL DOWN:
Chelsea Var.
Complete 15 min EMOM of:
3 x Pull Up
5 x Push Up
7 x Squat

Cool Down:
Cuban Rotations 2 x 12 reps @ 6211

Comments

PHASE 1: SAS

3/3/2016

Comments

COMPLETE FOR TIME:
Complete 3 rounds of:
15s Passive Hang
10 reps on active passive hangs
10s on retracted hang

COMPLETE FOR TIME:
Complete 4 rounds of 15-20s
Planche
Front Lever

COMPLETE FOR TIME:
Grip Killer
Complete 5 rounds for time:
Farmers Carry x 100m @24/16kg
monkey bar traverse @16/8m

Comments

Tuesday's Training

wednesday's training

MON BAS 07/03/16

PHASE 1: SAS

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Tuesday's Training

wednesday's training

MON BAS 07/03/16

​PHASE 1: SAS

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PHASE 1: SAS