Month: April 2017 (Page 1 of 11)

05.01.2017

Warm-up
Couch Stretch
Pigeon Pose
Seated Straddle

3 rounds
15 Second Hallow Hold
15 Second Superman hold
5 Russian Baby Makers to 5 Warrior Squats
5 / Side Cossack Squats
5 / Side Waiter Squats

Strength:

set 1: 5 reps
set 2: 3 reps
set 3: 1 rep
set 4: 5 reps +10 lbs from set 1
set 5: 3 reps + 10 lbs from set 2
set 6: 1 rep + 10 Lbs from set 3
set 7: 5 reps + 10 lbs from set 4
set 8: 3 reps + 10 lbs from set 5
set 9: 1 rep + 10 lbs from set 6

Week number four of our squat waves. This week our rep scheme changes from 6-4-2 to 5-3-1. We are still trying to make a 5-10 lb increase from last week. Last week should have been challenging but manageable. Again, this week should be challenging but manageable also.

Conditioning:

Annie
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

10 minute cap.

Scale the double unders as necessary. We do not want to be hung up on any of the rounds of doubles for more than 90 seconds. If doing singles, 2x the number of DUs.

04.28.2017


Not quite sure what Gina is doing in this pic, but I didn’t want to crop her out.

Warm Up:

7 Minutes Mobility
then
3 rounds
:30 / Side Samson Stretch
10 Seated Presses
50’RT 50′ LT Overhead Carry

Strength:

Push Jerk,
4 sets of 5 reps across at a moderate weight. Slightly more than workout weight. Focussing on consecutive rebounding reps.

Conditioning:

21-15-9
Shoulder to Overhead
Pull-ups

Rx
135, 95
Chest to Bar Pullups
Level 2
Scale to a weight that you could do 21 reps with unbroken completely fresh.
Chin Over Bar Pullups
Level 3
Scale to a weight that you could do 21 reps with unbroken completely fresh.
Band Assisted Pullups or Ring Rows

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