LONG SOCKS AND/OR PANTS TODAY!!!
Gymnastics Skill Work 15 Minutes:
Rope Climbs - Work on footwork (locking the feet in), and using your legs to help propel you up the rope. NO LEGLESS today, work on footwork.
Handstand Push-ups - Do Strict Handstand Push-ups for 2 - 3 sets of 2 - 4 reps, and then practice Kipping Handstand Push-ups for LOW volume (2 - 3 reps at a time), nailing down your positioning, and timing.
Then...
Every 2 Minutes:
2 Clean & SPLIT Jerk (start @ 65% of Power Clean 1RM)
**10 Total Rounds**
*The Catch: You will Split with your NON-dominant leg for your first Jerk each round, then switch to your Dominant leg for your second rep. When the weight starts to get heavier, you may switch to doing both Jerks with your Dominant leg.
Then...
Sprint Relay Elimination!!!
In Groups of 2 - 3:
Shuttle Sprint to Dumpster & Back, 100m Mark & Back, Blacktop & Back
*The bottom 2 Teams will be eliminated each round, until we are down to 2 Teams. There will be prizes for the top 2 Teams. :-)
"Forging Elite Fitness In Midtown Omaha"
Showing posts with label Shuttle Run. Show all posts
Showing posts with label Shuttle Run. Show all posts
2014-10-10
2014-07-02
WEDNESDAY WORKOUT
Strength 20 - 25 Minutes:
Back Squat - 6 sets of 4 @ 80% of 1RM
*This is the same weight you used last Wednesday, and on Sunday. We are adding a rep to every round. Each set on a 2:30 clock (15min total work time).
Then...
As Many Rounds As Possible in 5 Minutes of:
1 Shuttle Run (Pole & Back, formerly known as "The Blue Pole")
2 Handstand Push-ups
1 Shuttle Run
4 Handstand Push-ups
1 Shuttle Run
6 Handstand Push-ups
.... keep on in this fashion until time expires, adding 2 Handstand Push-ups each round.
*Handstand Push-ups are however you like (strict, kip, magical levitation...), so scale accordingly. This is a fast workout, and the reps are low (to start with), so make your Handstand Push-ups challenging if you need to scale. You may use AbMats and/or boxes, if necessary.
Back Squat - 6 sets of 4 @ 80% of 1RM
*This is the same weight you used last Wednesday, and on Sunday. We are adding a rep to every round. Each set on a 2:30 clock (15min total work time).
Then...
As Many Rounds As Possible in 5 Minutes of:
1 Shuttle Run (Pole & Back, formerly known as "The Blue Pole")
2 Handstand Push-ups
1 Shuttle Run
4 Handstand Push-ups
1 Shuttle Run
6 Handstand Push-ups
.... keep on in this fashion until time expires, adding 2 Handstand Push-ups each round.
*Handstand Push-ups are however you like (strict, kip, magical levitation...), so scale accordingly. This is a fast workout, and the reps are low (to start with), so make your Handstand Push-ups challenging if you need to scale. You may use AbMats and/or boxes, if necessary.
2014-06-01
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!!!
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!!!
2014-05-18
SUNDAY WORKOUT
Gymnastics:
Every Minute On the Minute for 6 Minutes:
2-6 Strict Handstand Push-ups OR Toes2Bar
*Pick a number you have completed before, or go up by 1 rep every round from the last time we did this. Your goal should be: No misses, and superior technique.
Power - 20 Minutes:
2 Positions on the Snatch today.
Rep 1: Full Squat Snatch
Rep 2: Hang Squat Snatch
*Work up to the heaviest load you can manage to knock out both reps with. Keep in mind, you will most likely be limited by your second rep, so be smart about your loads.
Conditioning:
As Many Rounds As Possible in 5 Minutes:
15 Shoulder2Overhead (45/35)
Shuttle Run to "Blue Pole" & Back (halfway to the dumpster&back)
*The Shoulder2Overhead can be Press, Push Press, Push Jerk, or any combo you want to throw in, just get the reps done… then run!!! :-)
Every Minute On the Minute for 6 Minutes:
2-6 Strict Handstand Push-ups OR Toes2Bar
*Pick a number you have completed before, or go up by 1 rep every round from the last time we did this. Your goal should be: No misses, and superior technique.
Power - 20 Minutes:
2 Positions on the Snatch today.
Rep 1: Full Squat Snatch
Rep 2: Hang Squat Snatch
*Work up to the heaviest load you can manage to knock out both reps with. Keep in mind, you will most likely be limited by your second rep, so be smart about your loads.
Conditioning:
As Many Rounds As Possible in 5 Minutes:
15 Shoulder2Overhead (45/35)
Shuttle Run to "Blue Pole" & Back (halfway to the dumpster&back)
*The Shoulder2Overhead can be Press, Push Press, Push Jerk, or any combo you want to throw in, just get the reps done… then run!!! :-)
2014-04-10
THURSDAY WORKOUT
Since the weather has been so nice, we thought we'd throw in a little running… :-)
As Many Rounds and Reps As Possible in 20 Minutes:
400ish meter Shuttle Run (Blacktop&back, Blue Pole&back, Dumpster&back)
20 Kettlebell Swings (53/35)
5 Muscle Ups (Ring OR Bar)
*Try to scale the Run as little as possible, if at all. If you have to scale the KB Swings, scale the weight before scaling the reps. The substitution for Muscle Ups will be Chest2Bar Pull-ups; you may use a band if you require it.
As Many Rounds and Reps As Possible in 20 Minutes:
400ish meter Shuttle Run (Blacktop&back, Blue Pole&back, Dumpster&back)
20 Kettlebell Swings (53/35)
5 Muscle Ups (Ring OR Bar)
*Try to scale the Run as little as possible, if at all. If you have to scale the KB Swings, scale the weight before scaling the reps. The substitution for Muscle Ups will be Chest2Bar Pull-ups; you may use a band if you require it.
2013-07-17
WEDNESDAY WORKOUT
15 Minutes:
Strict Press
5 - 5 - 5 @ 85%
10 Minutes:
Deadlift
1 set of 5 Reps @ 80%
*You will have 10 Minutes to work up to 80% AND to get your 5 Reps done. You may not bounce, or touch-and-go, you must reset for every single rep in your set of 5.
Then...
3 Rounds For Time & Reps:
350m Shuttle Run (dumpster & back 2 times)
MAX Strict Chest2Bar Pull-ups
**8 Minute Cut-off**
*Your score will be your time, as well as your Pull-ups. If you must use a band for the Pull-ups, make it a band where you will be able to get at least 5 - 6 Pull-ups per round, but make it tough; don't select a band where you get more than 10 - 12 Pull-ups per round. Don't go easy on the Shuttle Runs, sprint it out.
Strict Press
5 - 5 - 5 @ 85%
10 Minutes:
Deadlift
1 set of 5 Reps @ 80%
*You will have 10 Minutes to work up to 80% AND to get your 5 Reps done. You may not bounce, or touch-and-go, you must reset for every single rep in your set of 5.
Then...
3 Rounds For Time & Reps:
350m Shuttle Run (dumpster & back 2 times)
MAX Strict Chest2Bar Pull-ups
**8 Minute Cut-off**
*Your score will be your time, as well as your Pull-ups. If you must use a band for the Pull-ups, make it a band where you will be able to get at least 5 - 6 Pull-ups per round, but make it tough; don't select a band where you get more than 10 - 12 Pull-ups per round. Don't go easy on the Shuttle Runs, sprint it out.
2013-06-16
SUNDAY WORKOUT
Power Clean
3-3-3-3-3 @ 75%
*After warming up to your work weight, you should take about 2:30 - 3:00mins of rest between sets.
Then
Team up into pairs, we will help you find someone of similar abilities.
4 Dumpster Shuttle Sprints, tag team style
*One person will sprint down and back, tagging their partner, who will sprint down and back. The second person will tag the first, who will complete their final sprint. The second person will do the final sprint of the 4.
3-3-3-3-3 @ 75%
*After warming up to your work weight, you should take about 2:30 - 3:00mins of rest between sets.
Then
Team up into pairs, we will help you find someone of similar abilities.
4 Dumpster Shuttle Sprints, tag team style
*One person will sprint down and back, tagging their partner, who will sprint down and back. The second person will tag the first, who will complete their final sprint. The second person will do the final sprint of the 4.
2013-02-05
TUESDAY CHALLENGE WOD:
Yep, going outside! :)
30 foot sprint & back
60 foot sprint & back
90 foot sprint & back
30 foot sprint & back
60 foot sprint & back
90 foot sprint & back
Perform 5 rounds using a 2:30 clock per round... The time you run is INCLUDED within your 2:30 clock per round... Try to finish each set of shuttles in under 60 secs for guys & 70 secs for ladies...
Stay CONSISTENT & FAST across all five rounds!
30 foot sprint & back
60 foot sprint & back
90 foot sprint & back
30 foot sprint & back
60 foot sprint & back
90 foot sprint & back
Perform 5 rounds using a 2:30 clock per round... The time you run is INCLUDED within your 2:30 clock per round... Try to finish each set of shuttles in under 60 secs for guys & 70 secs for ladies...
Stay CONSISTENT & FAST across all five rounds!
2012-09-13
THURSDAY
9 Minutes To Complete:
21-15-9
Full Squat Snatch (75/55)
Sumo Deadlift High Pull (75/55)
Rest with whatever time remains after you finish, in the first 9 minutes. If you don’t finish, you will go right into the Shuttle Runs.
3 Rounds of 3 Minutes Each:
Shuttle Runs Back to Back
25m & Back
50m & Back
100m & Back
Rest 3 Minutes.
6 Minutes To Find:
1RM Box Jump for maximum height.
*The faster you move, the more rest you will get. Stick to efficient, solid , and EXPLOSIVE movement, and push hard to complete each section of today’s programming. If you look at this week’s workouts, you’ll see a common theme: Explosive Hip Drive.
21-15-9
Full Squat Snatch (75/55)
Sumo Deadlift High Pull (75/55)
Rest with whatever time remains after you finish, in the first 9 minutes. If you don’t finish, you will go right into the Shuttle Runs.
3 Rounds of 3 Minutes Each:
Shuttle Runs Back to Back
25m & Back
50m & Back
100m & Back
Rest 3 Minutes.
6 Minutes To Find:
1RM Box Jump for maximum height.
*The faster you move, the more rest you will get. Stick to efficient, solid , and EXPLOSIVE movement, and push hard to complete each section of today’s programming. If you look at this week’s workouts, you’ll see a common theme: Explosive Hip Drive.
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