Daily Archives: 04/10/2017

Tuesday 4.11.17

Gymnastics Warm-up/Skill.
A. 2 rounds:
:20on/:10off Hollow Hold
:20on/:10off Arch Hold
*Alternate between exercises

B. 2 rounds:
:20on/:10off Hollow Rock
:20on/:10off Arch Rock
*Alternate between exercises

C. 4 rounds:
:15on/:15off Hollow/Arch Kips hanging from bar (Toes & Heels together, no pullup, bigger, stronger kips than last week)
*Goal here is to make yourself weightless

Skill/Strength.
EMOM x see below for equation and several options (10 min max)*
Horizontal Ring Row x lowest number of reps performed last week

*Equation for EMOM = Total reps from last Thursday + 5 reps/lowest # from last Thursday = Total Time for EMOM. For example, if you completed a total of 35 reps over all 5 sets you’ll add 5 reps then divide that number by the lowest number of reps performed, for this example 5 reps. The equation = 35 + 5 = 40 divided by 5 = 8 minutes. You’ll perform the following:
EMOM x 8
5 Horizontal Ring Rows

or

*If you did not perform this last Thursday you’ll do the following:
EMOM x 5
Max UB set of Horizontal Ring Rows w/feet on a box
Score = total reps completed (you’ll need to know this number for our progressive skill work in the next 8 weeks)

Conditioning.
3 Rounds for time:
20 Burpees
30 Kettlebell Snatch (15/arm), 70/53 – 53/44 – 44/35
60 Double-unders – Penguin Jumps – Single-unders
Rest 90 seconds
*18 min cap

Weakness Work.
Choose ONE based on what you need to work on most:
Option #1 (Strength)
Deadlift – 3×8 @ 65%
Rest as needed

Option #2 (Endurance/Lincoln Half-Marathon Training)
Endurance – 12 x 200m run or row, REST 2:00
or
Lincoln Half-Marathon – 6 x 1000m run, REST 3:30

Kettlebell Snatch:
YouTube Preview Image

YouTube Preview Image

Competitor
*Week 2 – Day 2*

Olympic.
A. Hang Power Snatch – 5×3 @ 80-85% 1RM HPS
Rest as needed

B. Snatch Lift-off from riser – 5×5 @ 75% 1RM Snatch
Rest as needed

Strength.
Deadlift – 3×8 @ 65%
Rest as needed

Gymnastics Warm-up/Skill.
A. 2 rounds:
:20on/:10off Hollow Hold
:20on/:10off Arch Hold
*Alternate between exercises

B. 2 rounds:
:20on/:10off Hollow Rock
:20on/:10off Arch Rock
*Alternate between exercises

C. 4 rounds:
:15on/:15off Hollow/Arch Kips hanging from bar (Toes & Heels together, no pullup, bigger, stronger kips than last week)
*Goal here is to make yourself weightless

Skill/Strength.
EMOM x see below for equation and several options (10 min max)*
Horizontal Ring Row x lowest number of reps performed last week

*Equation for EMOM = Total reps from last Thursday + 5 reps/lowest # from last Thursday = Total Time for EMOM. For example, if you completed a total of 35 reps over all 5 sets you’ll add 5 reps then divide that number by the lowest number of reps performed, for this example 5 reps. The equation = 35 + 5 = 40 divided by 5 = 8 minutes. You’ll perform the following:
EMOM x 8
5 Horizontal Ring Rows

or

*If you did not perform this last Thursday you’ll do the following:
EMOM x 5
Max UB set of Horizontal Ring Rows w/feet on a box
Score = total reps completed (you’ll need to know this number for our progressive skill work in the next 8 weeks)

Conditioning.
3 Rounds for time:
20 Burpees
30 Kettlebell Snatch (15/arm), 70/53
60 Double-unders
Rest 90 seconds
*18 min cap

Endurance/Half-Marathon Training.
Endurance – 12 x 200m run or row, REST 2:00
or
Lincoln Half-Marathon – 6 x 1000m run, REST 3:30

Posted in | Leave a comment

Class Links

LogWod Sign up for a class

Calendar

April 2017
S M T W T F S
« Mar    
 1
2345678
9101112131415
16171819202122
23242526272829
30  

Class Links

Sign up for a class LogWod CFOpen