Monday Sept 2
No classes today. Open gym 9-11am so you can come complete the workout on your own.
Part A
Deadlift for load:
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1+ reps @ 95%
Part B
“Nasty Girls”
3 Rounds
50 Air Squats
7 Ring Muscle Ups
10 Hang Power Cleans (135/95)
Tuesday Sept 3
Part A
6 Week Handstand Push-up Strength Cycle
During this gymnastics cycle, we will be focusing on improving your strict handstand push-up strength. Whether you have a goal to eventually get your first strict handstand push-up, or are already there and want to get stronger, this cycle will work for you!
Week 1: Baseline Test – choose your level
Level 1- 1 set of max strict handstand push-ups
Level 2 - 1 set of max strict box handstand push-ups (note the box height used)
Level 3 - 1 set of max push-ups or elevated push-ups
Part B
20:00 AMRAP
400m Run
6 Wall Walks
18 Single Dumbbell Alternating Box Step Ups (50/35)(24”/20”)
Wednesday Sept 4
Part A
Back Squat for load:
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1+ reps @ 95%
Part B
2 sets (New set every 10:00)
150 Doubles Unders
35 Toes to Bar
20 Burpee Box Jump Overs (20)
Thursday Sept 5
Part A
10 sets x 3 Power Snatch (every 1:15)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 5-8 seconds.
Part B
Teams of 2
15:00 AMRAP
30 seconds on/30 seconds off
Max Calorie Air Bike/Row
- At 16:00 -
50 Synchro Wall Balls (30/20) or 75 Synchro Wall Balls (20/14)
Friday Sept 6
3 Rounds
30/24 Calorie Row
10 Bar Muscle Ups
-Rest 3:00-
3 Rounds:
30/24 Calorie Row
15 Strict Handstand Push Ups
-Rest 3:00-
3 Rounds
10 Bar Muscle Ups
15 Strict Handstand Push Ups
Saturday Sept 7
Part A
Teams of 2
2 rounds:
50 Deadlifts (225/155)
50 Shoulder to Overhead (135/95)
50 Front Squats (135/95)
Part B
4 sets:
15 Strict Abmat Situps (hands next to head or across chest)
:30 Hanging L-sit Hold
10 KB Side Bends (each side)
7 Alligator Rolls (each side)
30 yd KB Front Racked/ Overhead Carry (left)
30 yd KB Front Racked/ Overhead Carry (right)
*Rest 2:00 b/t sets
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