Something we've went over before, but today during our skill session we will focus on pulling hard, but efficiently, to get the most distance out of each pull on the Rower.
Skill 10 - 15mins (depends on class size)
Rowing Technique
Hard pulls, and smooth recovery (minimal "chain slap")
Then, in heats of 7-ish (weird, we have 7 Rowers):
3 Rounds, Each For MAX DISTANCE on the Rower:
13 Pull-ups (Scale UP to C2B if you are able)
14 Overhead Walking Lunges (45#/25#)
15 Pulls ONLY for MAX DISTANCE on Rower
Rest Until Reasonably Recovered (3 - 5 Minutes)
*The catch... If at any time you are caught slacking on your Pull-ups or Lunges, you will be called out, and you will start the reps for THAT MOVEMENT over for that round, starting at 1 again. You must keep moving straight on through to the Row, and then pull hard for 15 total pulls. Let the Rower spin down after your last pull, and see how far you get in 15 Pulls. Each round will be scored separately. Make your Pull-ups difficult, but doable, and the same goes for your OH Lunges. Push yourselves today.
"Forging Elite Fitness In Midtown Omaha"
Showing posts with label OH Walking Lunge. Show all posts
Showing posts with label OH Walking Lunge. Show all posts
2013-09-21
2013-04-07
SUNDAY WORKOUT
30 Seconds of Sit-ups (as many as possible)
30 Seconds of Rest
Then Immediately...
6 Rounds For Time:
10 OH Walking Lunges (45/25)
25 Double Unders (50 Singles)
Then Immediately...
30 Seconds of Sit-ups (as many as possible)
*If you're doing 13.5 again today at 2pm, you may choose to do this workout, or not. If you choose to do it before attempting 13.5 again, you should come in at 12pm, so you can recover before 13.5.
30 Seconds of Rest
Then Immediately...
6 Rounds For Time:
10 OH Walking Lunges (45/25)
25 Double Unders (50 Singles)
Then Immediately...
30 Seconds of Sit-ups (as many as possible)
*If you're doing 13.5 again today at 2pm, you may choose to do this workout, or not. If you choose to do it before attempting 13.5 again, you should come in at 12pm, so you can recover before 13.5.
2013-02-24
SUNDAY WORKOUT
Gymnastics Work for 10 Minutes:
L Sit/L Hang/L Pull-up practice
We aren't going to do a lot of volume on these movements, but instead, just get some practice in, and get a little more familiar with them. Think of them as an extended warmup-ish.
3 Rounds For Time:
*One Arm Kettlebell Overhead Walking Lunges
10 Toes2Bar
*The Reps for KB Lunges:
If using 88#M/70#W = 10-8-6 (10 reps for round 1, 8 for round 2, 6 for round 3)
70#M/53#W = 12-10-8
53#M/35#W = 14-12-10
35#M/26#W = 16-14-12
You will do the first half of your reps for the round with your left arm, then switch for the remainder of the reps, to your right arm.
**6 Minute Cut-off**
L Sit/L Hang/L Pull-up practice
We aren't going to do a lot of volume on these movements, but instead, just get some practice in, and get a little more familiar with them. Think of them as an extended warmup-ish.
3 Rounds For Time:
*One Arm Kettlebell Overhead Walking Lunges
10 Toes2Bar
*The Reps for KB Lunges:
If using 88#M/70#W = 10-8-6 (10 reps for round 1, 8 for round 2, 6 for round 3)
70#M/53#W = 12-10-8
53#M/35#W = 14-12-10
35#M/26#W = 16-14-12
You will do the first half of your reps for the round with your left arm, then switch for the remainder of the reps, to your right arm.
**6 Minute Cut-off**
2013-02-07
THURSDAY WORKOUT
Time for a little more volume...
50 Wall Ball (14#/20#)
3 Strict CHEST 2 BAR Pull Ups (Women) / 5 Strict CHEST 2 BAR Pull Ups (Men)
25 Box Jumps (24"/30")(Must stand on the box fully extended)
3 Strict CTB Pull Ups (W) / 5 Strict CTB Pull Ups (M)
50 AbMat BUTTERFLY Sit Ups (Must TOUCH TOES Each Rep)
3 Strict CTB Pull Ups (W) / 5 Strict CTB Pull Ups (M)
25 Overhead Walking Lunges (35#/55#)(Start Weak Leg First)
3 Strict CTB Pull Ups (W) / 5 Strict CTB Pull Ups (M)
50 KB Swings (35#/53#)(If you break these reps ups it's 3 Burpees for each break as a penalty)
3 Strict CTB Pull Ups (W) / 5 Strict CTB Pull Ups (M)
25 Calories On The Rower (Damper MUST BE On 10)
(20 Minute Cutoff)
We will run heats of 5 athletes with a stagger time of 5 minutes for this one...
Some more specifics...
All pull ups must be strict with NO KIP & try as hard as possible to keep chest to bar the whole way... Use a band to get you there, if needed, but if you absolutely can not touch the bar scale to just chin above bar...
The lunges involve holding BOTH a 25#&10# plate for ladies & 45#&10# plate for guys...
For the swings... Since the weight is relatively light (scale down to 35#/26#, if you need to keep try to go unbroken) if you put the KB down you must do a 3 Burpee penalty each time you stop swinging...
POST ANY SCALING & TOTAL TIME TO COMMENTS
50 Wall Ball (14#/20#)
3 Strict CHEST 2 BAR Pull Ups (Women) / 5 Strict CHEST 2 BAR Pull Ups (Men)
25 Box Jumps (24"/30")(Must stand on the box fully extended)
3 Strict CTB Pull Ups (W) / 5 Strict CTB Pull Ups (M)
50 AbMat BUTTERFLY Sit Ups (Must TOUCH TOES Each Rep)
3 Strict CTB Pull Ups (W) / 5 Strict CTB Pull Ups (M)
25 Overhead Walking Lunges (35#/55#)(Start Weak Leg First)
3 Strict CTB Pull Ups (W) / 5 Strict CTB Pull Ups (M)
50 KB Swings (35#/53#)(If you break these reps ups it's 3 Burpees for each break as a penalty)
3 Strict CTB Pull Ups (W) / 5 Strict CTB Pull Ups (M)
25 Calories On The Rower (Damper MUST BE On 10)
(20 Minute Cutoff)
We will run heats of 5 athletes with a stagger time of 5 minutes for this one...
Some more specifics...
All pull ups must be strict with NO KIP & try as hard as possible to keep chest to bar the whole way... Use a band to get you there, if needed, but if you absolutely can not touch the bar scale to just chin above bar...
The lunges involve holding BOTH a 25#&10# plate for ladies & 45#&10# plate for guys...
For the swings... Since the weight is relatively light (scale down to 35#/26#, if you need to keep try to go unbroken) if you put the KB down you must do a 3 Burpee penalty each time you stop swinging...
POST ANY SCALING & TOTAL TIME TO COMMENTS
2012-09-01
SATURDAY
Skill:
8 Minutes
Kipping Handstand Push-ups
Then...
5 Rounds For Time:
10 Med Ball Sit-ups (14/20)
20 No Squat Wall Ball Shots (20/14)
30 OH Walking Lunges (20/14)
*All movements will be done with the same Med Ball.
8 Minutes
Kipping Handstand Push-ups
Then...
5 Rounds For Time:
10 Med Ball Sit-ups (14/20)
20 No Squat Wall Ball Shots (20/14)
30 OH Walking Lunges (20/14)
*All movements will be done with the same Med Ball.
2012-08-08
WEDNESDAY
12 minutes of Handstand Walk practice.
Start by doing Handstands on the wall, and get progressively further away from the wall. You will start having to take a couple of “steps” with your hands to get to the wall. Eventually, you will get confident enough to try some free standing Handstand Walks, without the use of the wall. The goal for today is to get at least 1 – 2 mats (4’ – 8’) of Handstand Walking, without falling. This progression is courtesy of Carl Paoli’s awesome gymnastics seminar we attended… great guy. :-)
Then…
4 Rounds For Time:
20 Double Unders (*10 Double Under Attempts*)
16 Overhead Walking Lunges (45/25)
12 Good Mornings (45/25)
8 Front Squats (165/115)
*For the Double Unders, if you don’t have them consistently enough to do t> full 20 every round, you will do 10 ATTEMPS per round. This means, you will try to get a Double Under 10 times, and even if you miss, the “rep” will count. Stay legit, and only count actual attempts. The OH Walking Lunges, and the Good Mornings, will be done with a 45#/25# plate. For the Good Mornings, hold the plate behind the neck. The Front Squats must be Cleaned from the floor, no using the rack. A Squat Clean would count as your first Front Squat, if you choose to do it.
**CHALLENGE**
We have a few heavy sandbags in the corner, behind the cubes, by the front door. They are approximately 70# bags. Let’s see if we can get a few brave souls to try the above workout with the sandbags, in place of the plate. For the Lunges, it would be held on the shoulder, or across the shoulders behind the head. For the Good Mornings, it would be held across the shoulders behind the head.
Start by doing Handstands on the wall, and get progressively further away from the wall. You will start having to take a couple of “steps” with your hands to get to the wall. Eventually, you will get confident enough to try some free standing Handstand Walks, without the use of the wall. The goal for today is to get at least 1 – 2 mats (4’ – 8’) of Handstand Walking, without falling. This progression is courtesy of Carl Paoli’s awesome gymnastics seminar we attended… great guy. :-)
Then…
4 Rounds For Time:
20 Double Unders (*10 Double Under Attempts*)
16 Overhead Walking Lunges (45/25)
12 Good Mornings (45/25)
8 Front Squats (165/115)
*For the Double Unders, if you don’t have them consistently enough to do t> full 20 every round, you will do 10 ATTEMPS per round. This means, you will try to get a Double Under 10 times, and even if you miss, the “rep” will count. Stay legit, and only count actual attempts. The OH Walking Lunges, and the Good Mornings, will be done with a 45#/25# plate. For the Good Mornings, hold the plate behind the neck. The Front Squats must be Cleaned from the floor, no using the rack. A Squat Clean would count as your first Front Squat, if you choose to do it.
**CHALLENGE**
We have a few heavy sandbags in the corner, behind the cubes, by the front door. They are approximately 70# bags. Let’s see if we can get a few brave souls to try the above workout with the sandbags, in place of the plate. For the Lunges, it would be held on the shoulder, or across the shoulders behind the head. For the Good Mornings, it would be held across the shoulders behind the head.
2012-04-02
MONDAY WORKOUT
STRENGTH:
Plate Loaded Overhead Walking Lunges (Plates are the only loading option allowed)
10EA-10EA-10EA-10EA
* Here's the catch... The first 10 lunges are done walking forward, BUT the last ten must be done stepping BACKWARD... Any significant unlocking of the arms with the weight overhead means you have to start that set over... Perfect overhead positioning!!!
INJURY PREVENTION: 20 seconds of steady work followed by 10 seconds of rest
Tabata Mash Up... 16 Total Rounds (Alternating Movements)
1. Bent Over Barbell Rows (33#/44#)
2. Superman Raises (Arms Extended Straight Out & Use You Glutes To Raise You Up!)
POST ALL RESULTS TO COMMENTS
Plate Loaded Overhead Walking Lunges (Plates are the only loading option allowed)
10EA-10EA-10EA-10EA
* Here's the catch... The first 10 lunges are done walking forward, BUT the last ten must be done stepping BACKWARD... Any significant unlocking of the arms with the weight overhead means you have to start that set over... Perfect overhead positioning!!!
INJURY PREVENTION: 20 seconds of steady work followed by 10 seconds of rest
Tabata Mash Up... 16 Total Rounds (Alternating Movements)
1. Bent Over Barbell Rows (33#/44#)
2. Superman Raises (Arms Extended Straight Out & Use You Glutes To Raise You Up!)
POST ALL RESULTS TO COMMENTS
2011-12-14
WEDNESDAY WORKOUT
STRENGTH:
Overhead Walking Lunge
10EA, 10EA, 10EA, 10EA
WORKOUT:
Team Workout: In Groups Of 2 OR 3
25 DB Sumo Deadlift High Pull (15-25's/30-40's)
50 Wall Ball Throws (14#/20#)
75 DU's OR 200 Singles
* 5 Rounds *
* Only One Partner In Your Group Can Be Working At A Time, But You Can Spread The Workload Between The Two Or Three Of You However You Choose
POST LOAD & TOTAL TIME TO COMMENTS
Overhead Walking Lunge
10EA, 10EA, 10EA, 10EA
WORKOUT:
Team Workout: In Groups Of 2 OR 3
25 DB Sumo Deadlift High Pull (15-25's/30-40's)
50 Wall Ball Throws (14#/20#)
75 DU's OR 200 Singles
* 5 Rounds *
* Only One Partner In Your Group Can Be Working At A Time, But You Can Spread The Workload Between The Two Or Three Of You However You Choose
POST LOAD & TOTAL TIME TO COMMENTS
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