Monday 2015.04.27

Working hard during the conditioning - nice work, everyone!


BBG (off)
A) 4 cycles of:
1. Static Handstand
2. L-sit (on parallettes or the floor)
3. Strict Pull-ups (3 x N), CTB Kipping Pull-ups (1:00 ME)

Spend approximately 1:30 min working on each skill (so each cycle is approximately 4:30 plus transition time). Set a goal for each skill in the cycle.

B) Seated Box Jumps (increasing height)
3-3-3-3-3 (if time permits)


Strength/WL
A) Push Press
2 x 5, 1 x 5+

B) Strict Pull-ups
3 x N


Conditioning
For time:
800m run
20 KB Get-ups, 1.5 pd/1 pd
800m run

The get-ups are split up evenly between right hand and left hand, but they may be done in any rep scheme (e.g., 10L-10R, 5L-5R-5L-5R, etc.)


Finale
Hyena stretch for 2:00 and couch stretch for 2:00/leg

Saturday 2015.04.25

Phil and Jack hit up the double-unders


BBG (off)
A) Tall Snatch
1st: Heavy triple (10 min)
2nd: 85% x 3 x 2 (5 min)

Click here for a video demo of the tall snatch.

B) Strict Pull-ups
3 x N


Strength/WL
A) OHS
2 x 5, 1 x 5+

B) Strict Pull-ups
3 x N


Conditioning
3 rounds of:
15 Wall Ball Shots, 20#/14#
15 KB SDHP, 2 pd/1.5 pd
15 DB Thrusters, 40#/25#
15 KTE

Each station is 1 minute. Your score at each station is the number of seconds remaining in the minute when you finish your 15 reps.


Finale
Hamstring bar mash for 2:00/leg.

Thursday 2015.04.23

Jumping squats and med-ball sit-up throws


BBG (off)
A) Hang Snatch
1st: Heavy double (10 min)
2nd: 85% x 2 x 2 (5 min)

B) Strict TTB
3 x N (pick a manageable number for 3 sets, e.g., 3 x 5, 3 x 8, etc.)


Strength/WL
Hang Snatch
3-3-3-3-3


Conditioning
5 rounds for time of:
10 1-arm DB Hang Power Snatch, 40#/25# (5L, 5R)
30 sec Chin-Over-Bar Hold
10 1-arm DB Hang Power Snatch, 40#/25# (5L, 5R)
60 sec Plank

13 min cap


Finale
Accumulate 2:00 on your hands - handstands, handstand walking, L-sit, ring dip support, etc.

Wednesday 2015.04.22

Sit-ups as a family!


Reminder - Tuesdays and Wednesdays are both great options for getting your strict pull-ups in for the week.


Barbell Group


Tuesday 2015.04.21


Katie (top photo) and Jess (bottom photo) both demonstrate good overhead squats.


Reminder - Tuesdays and Wednesdays are both great options for getting your strict pull-ups in for the week.  Get after it!


Open Gym



Monday 2015.04.20

Trey and a rock-solid overhead squat


Skill
4 cycles of:
1. Static handstand (no handstand walking)
2. Strict TTB
3. Pistols

Spend approximately 1:30 min working on each skill/movement (so each cycle is approximately 4:30). Set a goal for each skill in the cycle.


Conditioning
3 rounds AMReAP of:
Wall Ball Shots, 20#/14#
Burpees
KB Swings, 1.5 pd/1 pd
Box Jump, 24"/18"
Double-unders

Perform each exercise for precisely one minute, then immediately rotate to the next exercise - the clock does not stop between exercises. After the fifth exercise, a one minute break is taken before beginning the next round. Record reps for each exercise and add for your total score.


Finale
Mob your legs for 2:00/leg - your choice of mobs.

Saturday 2015.04.18

Reminder: We will be heading outside for the conditioning portion of the workout today, and as a result, all lifting will end at 8:40 a.m. This is just a "heads-up" so that BBG-ers can plan their lifting accordingly.


 Jess knocks out some box jumps during partner "Morrison" . . .

. . . while Brianne grinds out some squats.


BBG (off)
A) 4 cycles of:
1. Static Handstand
2. L-sit (on parallettes or the floor)
3. Strict Pull-ups (3 x N), Kipping Pull-ups (1:00 ME)

Spend approximately 1:30 min working on each skill (so each cycle is approximately 4:30 plus transition time). Set a goal for each skill in the cycle. If HSPU are not yet attainable, perform 4 negatives per cycle.

B) Box Jumps (increasing height)
3-3-3-3-3 (if time permits)


Strength/WL
A) Push Press
2 x 5, 1 x 5+

B) Strict Pull-ups
3 x N


Conditioning
12 min AMRAP of:
10 Russian KB Swings
25 yard KB carry in rack position, left
10 Russian KB Swings
25 yard KB carry in rack position, right

The KB load is 2 pood/1.5 pood, or alternatively, 70#/55# if using dumbbells.  For a Russian KB swing, swing the bell up to eye height (sorry - no bonus points for going higher).


Finale
Mob your shoulders for 2:00/arm.
 
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