Category

Stability

WOD for Thursday, 9/14/17

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Stability:

Tabata hollow hold

Skill: (5 mins)

Gymnastic Kip

MetCon: (Cap 20 mins)

“Nicole”
AMRAP 20
400m run
ME UB Pull-ups

“Kipping” is not flailing. We will take some time to work the hollow position and practice using horizontal force through our hips and midline to elevate us towards the bar. After that we will end the week with a Nasty Girl, “Nicole”. For twenty minutes you will alternate between 400m runs and pull-ups, but there’s a twist. Each time you come back from a run you will only be allowed to perform 1 set of unbroken pull-ups (can’t break from the bar once you’ve started). Conditioning, strength and strategy will be important today.

WOD for Friday, 9/8/17

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Stability:

4 Rounds:
20sec Side Plank
20sec Side Plank
20sec Rest

Strength:

4x ME Ring Push-up

MetCon: (Cap 18 mins)

6RFR:
30 sec ME DBall Slams *assign weights accordingly
30 sec Rest
30 sec ME Cal Row *Damper at 5 for everyone
30 sec Rest
30 sec ME HSPU / HRPU
30 sec Rest

Our initial form of energy supply, ATP and creatine phosphate, is depleted rapidly. This is called the Alactic energy system. It is used for short and explosive actions generally lasting under 15 seconds and then giving way to the Glycolytic or Lactic System. To develop alactic and lactic capacity we must repeat bouts of all out effort in very short intervals with rest between those working intervals. Do your best to pass your mental barriers and apply yourself to the workout.

WOD for Thursday, 8/31/17

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Stability:

4 Rounds:
20 Hip Bridge

MetCon:

Complete 4 Rounds of the following:
Station 1:
In 1 minute complete 10/8 Cal Row then ME Wall Balls 20/14#
-Rest 1minute
Station 2:
In 1 minute complete 10 Box Overs 24/20” then ME DB Snatches 50/35#
-Rest 1 minute
Station 3:
In 1 minute complete 10 Push-ups then ME Sit-ups
-Rest 1 minute
*Score is combined Wall Balls / Snatches / Sit-ups

Prone Shoulder Taps are an excellent shoulder, hips, and core stability exercise. These are included prior to or in-between many of my clients’ strength circuits. The are particularly valuable preceding shoulder dominant exercises like benching. The goal here is not to move quickly but rather slow down your taps and show complete control of your body. Be sure to keep your hips as still as possible as they will want to rise and twist.

WOD for Tuesday, 8/22/17

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Stability: (8 mins)

4xME L-Sit

Skill: (6 mins)

American KB Swing

MetCon: (Cap 16 mins)

“Helen”
3RFT:
400m run
21 American KB Swings (1.5/1pd)
12 Pull-ups

Not to bum you out but we need to start re-testing some of the Nasty Girls that involve running outdoors that we already performed in the Spring and early Summer before we lose too much day light. Today it’s “Helen” so look back in your notes to April 20th to find out how you did the first time.

WOD for Tuesday, 8/15/17

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Stability:

KB Stability Walk Series:
3 laps OH
3 laps Front Rack
3 laps Suitcase

MetCon: (Cap 20 mins)

4RFT:
400m MB Run 20/14#
30 MB Slams
20 Russian Twists

The KB Stability Walk has been developed for the athlete to carry an unbalanced load in what it is now 3 different positions. A kettlebell is carried in an either a single arm overhead position, front rack position, or “suitcase” style. Today we will work on developing strength and stability with the load in each of the 3 positions.

WOD for Monday, 8/7/17

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Stability:

3×20 Psoas March Hip Bridge

Strength: (20 mins)

Front Squat
Week 6:
3RM

MetCon: (Cap 18 mins)

3 Rounds:
30 Wall Balls 20/14#
200m Farmer’s Walk 50/35#

If the Front Squat is difficult due to your front rack position don’t simply blame your shoulders. While tight lats and shoulders can be the cause of poor front rack position it may also be torso angle. If you can’t squat with an upright torso your front rack will suffer regardless of your shoulders. Having a mature well developed squat will always be a prerequisite.

WOD for Friday, 7/28/17

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Stability: (7 mins)

Perform in Partners:
5 Rounds (each) *10 rounds total
30 sec Hanging Knee Raise Hold weighted w/ Plate
-10sec transition

MetCon:

Double Death By:
EMOTM (+2) Thruster 95/65#
– Once dead begin 2nd Death By on following minute
EMOTM (+2) Hand Release Push-up
– Once dead perform 30sec plank until class class is done
*Score is total combined completed rounds.

Our conditioning portion of the workout is what we call a “Double Death By”. Normally in an Every Minute on the Minute workout you complete as many rounds as possible and once you can not complete a prescribed amount of work within a minute the workout is over. Today’s “Death By” you will continue on to a second movement after “dying” from the first.

WOD for Monday, 7/24/17

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Skill:

Kipping HSPU

Stability:

4x 1, 3, 6, or 9 depending on level

MetCon: (12 mins)

AMRAP 12
5 Wall Climbs
50’ Weighted Walking Lunge 50/35# (held goblet style)  (25’ away from wall and back)

This is Week 4 of our Gymnastic Inversion Program. Today’s class will focus on generating power through the hips to move from the headstand position to the handstand position. This is the complete opposite movement of last week’s negative Handstand Push-up.

WOD for Tuesday, 7/18/17

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Stability:

3x Fwd / Rev Beast Crawl

Strength: (20 mins)

4 Rounds:
10 (each) SL Squat (off box)
12 Ring Rows
10 (each) Half Kneeling BU KB Press https://youtu.be/d5KX27rzoyQ

MetCon: (Cap 15 mins)

For time:
35 Burpees
800m Plate Carry 45/35#
100 DU’s / 250 Singles

At the core of expressing Work Capacity is the ability to “carry heavy loads long distances”. We will test that function with today’s MetCon in the form of a plate carry. Mix in full-body overhead pressing while developing your conditioning and you have a well rounded functional workout.

WOD for Monday, 7/17/17

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Skill:

Negative HSPU (lowering to the floor from handstand position)

Stability:

Handstand w/ Negative HSPU
 3x 1, 3, 6, or 9 depending on level

MetCon:

4RFR:
45sec ME Wall Balls
15sec Rest
45sec ME KB Swings (2/1.5pd)
15sec Rest
45sec Plank
15sec Rest
45sec ME Box Jump 24/20#
15sec Rest

It’s time to advance our Gymnastic Inversion Program and start grooving the handstand push-up movement and build strength. By performing “negatives” we are training the stronger part of the movement and also improving our ability to safely lower our head to the floor which is obviously very important. Even if HSPU’s are easier for you it’s always helpful to master the basics.