SUNDAY WORKOUT

Skill Work 15 - 20 Minutes:

Muscle Ups - Work on your transition into the bottom of the dip on the rings. Use a band between the rings, hooked up to the pull-up rig. We've done this method before, so some of you may have seen it, it works pretty well. Keep the volume low-ish, and just work on nailing down your technique.

Pistols - No bands for the Pistol work today. Use boxes, and plates, if needed. Try a more difficult option than you have before... challenge yourself!!! Let's activate those buns before the workout. :-)


Then...


For Time:
30 Thrusters (135/95)
*Every Minute On the Minute: Perform 5 Hand Release Push-ups*

**8 Minute Cut-off**

*Scale the Thrusters to NO MORE THAN 65% of your 1RM Push Press. We will not be using a rack, so you must Clean the barbell from the floor; you may Squat Clean Thruster your first rep each time you Clean the barbell, if you wish. The Hand Release Push-ups will start AFTER the first 60 seconds, so you will start on Thrusters, then, every 60 seconds complete 5 Hand Release Push-ups.

SATURDAY WORKOUT

Gymnastic Skill Work 10 Minutes:
Pistols - Low volume; stick to working on technique, and possibly attempting a more difficult option than you have before (if you were scaling with plates, boxes, etc...).


Then...


Partner Workout

8 Rounds For Time:
10 Deadlifts @ 275/185 (65% of 1RM)
20 Box Jumps (24"/20")

**No Cut-off**

*There is no cut-off, so make sure you scale the Deadlift to around 65% of 1RM, and you may also do Step Ups for Box Jumps - they count today. You and your partner may switch off, and divide the work however you want, but only one person works at a time, and you must complete the work as written (complete all 10 Deadlifts, then you may start on Box Jumps...).

FRIDAY WORKOUT

Gymnastics Skill Work 10 Minutes:
Pistols - Work on keeping your heel down, and figuring out exactly what issues are limiting your ability to perform these. Issues such as: balance, ankle/hip mobility, strength, and confidence (some of you may be able to do Pistols, but haven't moved past whatever "crutch" you may be using). Keep the volume low, and work on technique.


"Angie"... but segmented.

5 Minutes to Complete: 100 Pull-ups
5 Minutes to Complete: 100 Push-ups
5 Minutes to Complete: 100 Sit-ups
5 Minutes to Complete: 100 Air Squats

**Rep Scaling Options**
75 Reps of each movement
50 Reps of each movement
30 Reps of each movement

*You will have just the 5 minutes to complete each movement, with no breaks between movments. Then you will be forced to move on to the next "segment" of the workout. If you finish the movement in less than 5 minutes, this will be your score for each movement you are able to complete. If you run out of time, your score will be the number of reps completed within the 5 minutes, so pick the amount of reps you think you'll be able to complete, or come close to completing, within the 5 minute periods. You may do your Pull-ups however you like (kip, butterfly, etc...), and you may scale using bands if necessary. Push-ups will be scaled by using the barbells on the rig, so your Push-ups will be done at an incline, if necessary. We will start different groups at different movements to accommodate bigger classes. Sit-ups may be done with an AbMat.

THURSDAY WORKOUT

Skill 5 - 10 Minutes:
Double Unders - Practice your timing, even if you're only able to get 1 at a time. If you are very proficient at Double Unders (you can get 50+ almost every time, without a mistake), work your technique for a set or two, then try Triple Unders for a few minutes.

As Many Rounds As Possible in 20 Minutes:

5 Pull-ups (any style)
10 Pistols (alternating)
30 Second Handstand Hold (facing the wall)

**Options**
Pull-ups - May scale up to Bar/Ring Muscle Ups (rep count drops to 3 per round)
Pistols - Use whatever scaling you require (plate under heel, etc.). Pistols will be done on the East side of the gym (the side where the barbells are stored). If it an especially large class, there will be exceptions, but this will be where the majority of you will do Pistols.
Handstand Hold - If you can safely Handstand Walk, you may scale up, and do a 20ft Handstand Walk per round. 10ft down & 10ft back... this is why Pistols are being done on the East side of the gym. :-)

SUNDAY WORKOUT

Strength:
Back Squat 2-2-2-2 @ 80% 1RM
2:00 clock for each work set


Then...

3 Cycles of:
As Many Rounds As Possible in 3 Minutes
5 Power Cleans (155/105)
10 Pistols Alternating (5ea leg)
Rest 3 Minutes

*Use no more than 65 - 70% of your 1RM Clean weight for the Power Clean. Scale the Pistols using a box, a plate under your heel, or holding a plate out in front of you. Keep it challenging though, don't underestimate yourself.

MONDAY WORKOUT

Strength:
Weighted Strict Pull-ups - You will have 10 minutes to accumulate 20 reps. However, each set should be between 3 - 5 reps, over 4 - 6 sets. You may move up or down in weight/resistance, but try to stay between 3 - 5 reps.


Then...


3 Rounds For Time:

30 Alt. Dumbbell Power Snatch (70/50)
30 Alt. Pistols
Run 400m

**20 Minute Cut-off**

*You may scale Up OR Down for the Dumbbell Snatch, depending upon your abilities. Pistol to a box, or use a plate under your heel, or held in front of you, but challenge yourself to make it harder than the last time you did them. The weather should be cooler, so RUN FAST!!!

SATURDAY WORKOUT

Gymnastic Skill Work 10 Minutes:

Pistols - 3 sets of 10 (5 each leg)

You may use boxes, plates, and bands, but make it harder than the last time you did them. Take away some of the assistance, so you can keep progressing towards getting them unassisted.

In Teams of 2 - 3 people

As Many Rounds (and Reps) As Possible in 20 Minutes:

5 Toes2Bar

Walking Lunges (from the Rig to the Wall)

5 No-Squat Wall Ball Shots (20/14)

**The Catch - Every minute on the minute EVERYONE must perform 3 Burpees, including the first minute.**

*You will complete an entire round before your partner goes, and only one of you will work at a time (except for Burpees... everyone does them together... One.Big.Burpee.Family.) If you have trouble with Toes2Bar, hanging leg raises will be accepted today, but stick with the same height for your knees for the entire workout. You will determine how many Lunges you do, you must start at the Rig, and make it over to the wall... so, bigger steps = less steps, but it will be up to you. 

SUNDAY WORKOUT

Gymnastics for a little volume:
Select 2 of the following 3 movements. Pick the 2 you are worst at.
Muscle Ups
Pistols
Handstand Push-ups (today you may kip)
*Every minute for 12 minutes you will perform 2 - 6 reps, alternating between the 2 movements you've selected. For example: Minute 1 = 3 Pistols (each leg), then Minute 2 = 2 Muscle Ups.


Then...

5 Rounds For Time:
1 Dumpster Shuttle
20 Sit-ups
30 Double Unders (75 Singles as a scale)

**12 Minute Cut-off**
*Move fast, it's a simple little triplet today guys. Get as far as you can!!!

MONDAY WORKOUT

Gymnastic Skill Work

Every Minute On the Minute for 6 Minutes:

Pistols - Pick a number that's doable for all 6 Minutes. Don't overdo it, you need to make every rep, and make all of them as technically sound as possible. If you can only do 3 each leg (6 total) every minute, then do that, but be responsible with the number you select. If you don't have a clue, that's what we're here for, so ask!

Barbell Skill Work 15 Minutes Only

3 Position on Snatch

3 Sets of:

1 Tall Snatch, 1 High Hang Snatch, 1 Snatch (from floor)

*Doing 1 of each of the above constitutes 1 complete set. You can mix doing a full squat, and power position Snatch, fully squatting on Tall Snatch & Hight Hang, and power catching when pulling from the floor. Get as heavy as your Tall Snatch will allow. The 15 Minutes includes warming up to your working weight. 

Then...

As Many Rounds As Possible in 7 Minutes:

7 Wall Ball Shots (20/14)

7 Burpee Box Jump-overs (24/20)

*You may step over for the Burpee Box Jump-overs, and you do not have to stand all the way up on top of the box, but both feet must pass over the top of the box. Very basic workout today… sprint it out guys, it'll be over in 7 Minutes!!!

MONDAY WORKOUT

Gymnastics Skills 10 Minutes:

Pistols - work on technique, not volume. Use a box, a plate under your heel, or hold a plate in front of you… do what you need to do to work on these, but whatever scaling you did the last time you did pistols, do LESS scaling this time. Make it harder! Do several small sets of 4 - 6 reps.


15 Minutes ONLY:
Full Squat Clean 1RM
*You only get the 15 Minutes, so work up quickly. Try to establish a new 1RM.


Then…


3 Rounds of:

50 Double Unders
30 Ball Slams (20/14)
10 Toes2Bar

**10 Minute Cut-off**

*You can do Single Unders as a scale, but you must double the reps to 100 each round.

SUNDAY WORKOUT

18 Minutes: Power Clean

3 - 3 - 3 - 3 - 3 @ 85%

*Today, the Power Clean sets are going to be heavy. If you miss a rep, you will repeat it so you can attempt to complete your current set of 3. 

Then...

2 Rounds For Time:

30 Pistols (alternating)

30 Sit-ups

**6 Minute Cut-off**

*You may scale your Pistols by using a box and plates, and/or using a 2.5lb or 5lb plate under your heel. You may use an AbMat for your Sit-ups. If you do not believe you can accomplish 60 reps of each of these in 6 Minutes, or at least get to the last half of the Sit-ups, you may scale the reps to 20/20, but this should be a last resort. You should make this workout as difficult as possible, while still aiming to get as close to finishing as possible.

MONDAY WORKOUT

Time for another skill day... Pick JUST ONE from the following movements listed & perform it after taking 10-15 minutes to practice the skill beforehand...

Option #1
75 (Men)/50 (Women) Handstand Push Ups (Kip Allowed)(Box Scaling Allowed)
(10 minute cutoff)

Option #2
50 (Men)/30 (Women) Strict Pull Ups OR CHEST TO BAR Kipping Pull Ups
(10 minute cutoff)

Option #3
80 Alternating Pistol Squats (Box Scaling, Plate Assist Allowed)
(10 minute cutoff)

Option #4
30 Ring Muscle Ups OR 20 Bar Muscle Ups
(10 minute cutoff)

 We will take you through an extensive, but quick shoulder & hip warm up & run through some skill building drills for all the movements listed above... Pick THE HARDEST, WEAKEST SKILL from the list above & attempt to start turning it into a strength!

POST YOUR SKILL & TOTAL TIME TO COMMENTS

SATURDAY WORKOUT

Before you come in today, you should be thinking about how much weight you are going to use for the Hang Cleans in today's workout.

CHIPPER:

1000m Row
30 Alternating Pistols (15ea)
15 Hang Cleans (225/155 or 80-85%)

**12 Minute Cut-off**

*If you can't Clean 255/165, you will not be going RX'd today, but have no fear... we will still make it heavy for you, relative to what YOU can do.

NEW YEARS EVE 2012

New Years Eve 2012 WoD

3 Rounds Of:

12 Toes2Bar
31 Double Unders
20 Pull-ups (Any Style)
12 Pistols (6 Each Leg, Alternating)


*If you can't do Toes2Bar, you will do Knees2Elbows, Knees2Armpits, or Hanging Leg Raises; choose the most difficult option you can accomplish. If you can't do Double Unders, the alternative is 62 Single Unders. Use bands as needed for Pull-ups. If necessary, use a box to squat to for Pistols, or a plate under your heels and/or holding a Kettlebell; choose the most difficult option you can accomplish.

**Tonight is the STINK & DRINK after 5:30pm class, so NO 6:30pm class!!!**

SUNDAY

12 Minutes:
Work on Kipping on Bars & Rings (Pull-ups, Muscle-ups, Bar Muscle-ups, etc...)
Don't do a ton of reps, just work technique, trying to really nail down how you can make your Kipping more efficient and/or effective. If you hop on the rings, really work the transition for the Muscle-up.


A little team building before Labor Day!
In Teams of 2 For Time:

100 Good Mornings w/Bar (45/35)
100 Ring Rows (Must lock-out, and must pull to chest)
100 Pistols (Partner assisted)
10 x 100m Shuttle w/Kettlebell (53/35)

*You may break up the work anyhow, and you may alternate between movements. Only one person works at a time. Your partner may assist you in standing up from the Pistols. You may carry the Kettlebell however you wish, but you may not rig up any type of straps, slings, or other variables (I know some of you are very creative), and you may not carry it in your pocket (laugh, but it's been tried).

SATURDAY WORKOUT

SKILL PRACTICE:
Pistol Squats
15 Minutes

You Have Several Options On This One... No Box Usage Permitted... However, You Can Perform The Following For 30-50 Reps Per Leg... Take Your Time & Improve!!
1. Regular Pistols w/ No Weight
2. Pistols w/ Weight Held Out Front
3. Pistols w/ A Roll
4. Pistols w/ A Band Assist
5. Pistol Negatives (Lower To Bottom Position & Use Both Feet To Return To Standing Position)

WORKOUT:
30 Single Unders
3 Squat Clean Thrusters (88#/132#)
60 Single Unders
6 Squat Clean Thrusters (88#/132#)
90 Single Unders
9 Squat Clean Thrusters (88#/132#)
* As Many Reps Of Squat Clean Thrusters In 5 Minutes, Rest 2 Minutes, Repeat 3 Total Rounds

Check Out Some Of The Crazy Things You Can Do With The Pistol Squat!!

POST YOUR PISTOL VARIATION THAT YOU WORKED ON & YOUR TOTAL SQUAT CLEAN THRUSTER REPS FOR ALL ROUNDS

SUNDAY WORKOUT

STRENGTH:
Overhead Squat
5-5-5-5-5

WORKOUT/WEAKNESS:
Strict/Band Assisted Chest 2 Bar Pull Ups
Alternating Pistol Squats (Unassisted OR Box Assist)
* Reverse Rep Ladder *
10 to 1 Rep Each (Pistol Are EACH Leg)

This Is NOT For Time, But For QUALITY OF MOVEMENT

Make Sure To Adjust Your Band Resistance & Box Height As The Reps Drop

POST WEIGHT & YOUR SET UP FOR THE SECOND PART TO COMMENTS

WEDNESDAY WORKOUT

SKILL WORK: 

Hang Squat Clean
(Tall Clean, Power Position, Mid-Thigh + Transition Work X 2 Reps Each)
* 10-15 Minutes * 
* Keep the weights light and perfect each element of this powerful movement *

Tall Clean Demo

WORKOUT: 

4 HSPU's (Box Assisted, Down to Pads, If Needed) (20 sec Handstand Holds are acceptable too)
8 Inverted Rows (Ribs Pulled Down and Chest to Bar)
12 Alternating Pistol Squats (Box Use Is Permitted)
** Max Rounds In 20 Minutes **