Category

Stability

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.

WOD for Wednesday, 7/12/17

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Skill: (5 mins)

Turkish Get-up

Strength: (8 mins)

EMOTM for 8 minutes
1 TGU each arm

MetCon: (AMRAP 15 mins)

10 Single Arm DB Push Press “R” 50/35#
10 Single Arm DB Push Press “L”
20 DU’s / 50 Singles
10 Deadlift 225/145#

Turkish Get-ups can be a great shoulder stability exercise and increase functional range of movement. After learning the complex movement you will see how much weight you can perform with ideal form every minute on the minute for 8 minutes.

WOD for Monday, 7/10/17

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Strength/Stability:

4x 30sec Handstand Hold

MetCon: (15 mins)

For time:
21 HSPU / Hand Release Push-up
200m Farmer’s Walk 50/35#
15 HSPU
200m Farmer’s Walk 50/35#
9 HSPU
200m Farmer’s Walk 50/35#

We are slowly building our handstand abilities over the next month. Today we will work on establishing the handstand hold. We must stabilize positions before attempting to move through them. This is also a great time to learn how important the rest of the body is when being inverted. Shape and body control of the torso and legs make it easier for the shoulders to hold you, that will be crucial to become efficient in the handstand and handstand push-up.

WOD for Thursday, 7/6/17

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Strength/Stability:

Week 1: Gymnast Inversion Program
Tripod Headstand Hold Practice (8mins)
     Beginners will be agains the wall.
     Advanced will try without wall out on the floor

MetCon: (20 mins)

2 Rounds for time:
30 DB Snatch 50/35#
100m Walking Lunge
100m Sprint (returning back to the gym)

This is the beginning of our Gymnastic Inversion Program. We will take a step by step approach to performing better during all our inverted gymnastic movements such as Handstand Push-ups, Handstand walks and headstands.

WOD for Friday, 6/30/17

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Strength:

Psoas March Hip Bridge:
4×20 (legs should be alternating each rep) https://youtu.be/2OKI5nJVwE8

MetCon: (AMRAP 22 mins)

30 Toes to Bar
12 Deadlift 135/95#
400m Run

The Psoas March Hip Bridge is a great exercise to get lumbo-pelvic-hip musculature to get on the same page. It can be a great corrective exercise to activate inactive muscles such as the glutes and psoas, align the pelvis, and reduce low back pain.

WOD for Thursday, 6/8/17

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Skill: (8 mins)

Tall Box Jumps

MetCon: (Cap 25)

5RFT:
20 Box Overs (up and over, not box jumps) 30/24″
15 Push-ups
200m Plate Carry 35/45#

Stability:

Tabata Side Planks *alternating

Our conditioning work includes a functional mix of carrying loads, ascending objects and push-ups for a full five rounds. Stay moving and improve your work capacity.

WOD for Tuesday, 5/30/17

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Stability: (12 mins)

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

MetCon: (Cap 15)

5 Rounds for Time:
50 DU’s
18 KB Swings  (2/1.5pd)
16 Goblet Step-back Lunges *alternating

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 Friday, 5/12/17

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Skill: (5 mins)

Turkish Get-up

Strength:

6mins to establish 1RM TGU on each arm

MetCon: (Cap 20)

For time:
70 Wall Balls 20/14#
70 Burpees
70 Stepdown Box Jumps 24/20#

This MetCon might look simple. Conditioning doesn’t have to be complicated to work and often it is the combination of movements that make it difficult. Wall Balls, Burpees and Box Jumps are all global and metabolically stressful movements. Combined they create a great test of conditioning.