140418 - Coach’s Workout

Mobility:

Roll 5 minutes 

Then:

3 Rounds - NFT slow and controlled

Back Extensions x 10

Reverse Hypers x 10

Bootstrapper Squats x 5

Buy In:

7 minute AMRAP Paced 80%

Power Clean x 5 @ 95lbs

Body Weight Squats x 10

Double Unders x 15

Walking rest ~5 minutes

Work:

Complete Friday Challenge 

http://r3sistancetraining.tumblr.com/post/82935790232/friday-challenge

FRIDAY CHALLENGE!!

30 Power Cleans

30 Burpees over Bar

20 Hang Cleans (full - crease of the hip must go below the knee)

20 Burpees over Bar

10 Clusters (https://www.youtube.com/watch?v=plCzO45g9nc)

10 Burpees over Bar

Load:  135 men/95 women

Post time and any modifications.

Any questions?

3….2…..1…..GO!

140417 - R3Z Bodyweight Emphasis

Mobility:

Single Joint Movement

Buy in:

3 Rounds

Handstand Hold ~:30

Assisted Pistol Squats x 5 per leg

Scorpion Kick x 5 per leg

Dead Bug hold ~:30 

Work:

VWC :15/:15 Bodyweight

10 Rounds

1)  Hand Release Strict Pullups x 5

2) Pushups x 10

3) Ankle Grabs x 10

4) Squats x 15

Then:

5 Rounds on :90 intervals

1a)  Double Kettlebell Squat x 7

1b)  Star Jumps x 14

Then:

5 Rounds on :90 intervals

2a)  Double Kettlebell Sumo Deadlift x 10

2b)  Broad Jump 30 feet

Cash out:

Double Kettlebell Swing x 100

*5 Double Kettlebell Thruster penalty for every break.

Men: 2 24kgs Women: 2 16kgs

140415 - Kettlebell Conditioning

Mobility:

Single Joint Movement

Work:

3 Rounds - :40w/:20r

Suitcase Deadlift (left)

Plank

Suitcase Deadlift (right)

Plank

1-arm Swing (left)

Side Plank

1-arm Swing (right)

Side Plank

Clean & Press (left)

Walkout Plank

Clean & Press (right)

Walkout Plank

Reverse Rack Lunge (left)

Single arm FLR (left)

Reverse Rack Lunge (right)

Single arm FLR (right)

140413 - Barbell Basics

Mobility:

2 Groups

Level 1 (Those who have been to Barbell Basics before and are comfortable with the basic olympic lifts)

4 Minutes at each station

1)  Couch Stretch

2)  Bretzle

3)  Scapular Activation

Level 2 (Those new to the class or the barbell in general)

KRay’s Krash Kourse on Olympic Lifts

Buy in:

7 minutes with Cindy

(7 Minute AMRAP of 5 pullup, 10 pushups, 15 squats)

Pull up progression is Kipping -> banded -> jumping -> Static hold for 5 count

Olympic Skill:

Level 1: 10 sets 3 UB PC on :90 intervals. Start @60% and move up 5% each interval.

Level 2: 3 PC EMOM for 15 minutes

Strength:

5 sets on 2 minute intervals

Front Squat x 3 + Split Jerk x 1

Level 1: Set begins from floor

Level 2: Set begins from rack

Cash Out:

12 minute to establish max rung or the following:

1 Burpee, 2 Goblet Squats, 3 Swings (hard style)

2 Burpees, 4 Goblet Squats, 6 Swings

3 Burpees, 6 Goblet Squats, 9 Swings

4 Burpees, 8 Goblet Squats, 12 Swings

On and on.

Shooting for:

10 Burpees, 20 Goblet Squats, 30 Swings

140410 - FRIDAY CHALLENGE

Complete as fast as possible:

Row 500m

5 Rounds of Cindy + 20 American Style Swings + 20 Box Jump Step Downs

3 Rounds of Cindy + 30 Am. Style Swings + 30 BJSD

1 Round of Cindy + 40 Am. Style Swings + 40 BJSD

Row 500m

Ladies: 16kg Kettlebell + 20 inch box

Guys:  32kg Kettlebell + 24 inch box

Post Total Time.

*Adapted from Hybrid Strongmanwod.com  

140410 - Bodyweight Skill

Mobility:

Flow Mobility Drills

Then:

4 Rounds 

Handstand Hold ~:30

Wall Squat x 10

Scorpion kick x 5 each leg

Work:

R3Z armor-builders 5 sets of 5 on :90 Intervals

Each rep SLOW and STRICT

Then:

E:30O:30 for 5 Minutes

STRICT Pullup x 2-5

Then:

5 Rounds - EMOM

1)  Wall Walker x 2

2)  Bent Arm Hang x Max Effort

3)  Star Jumps x 10

4)  Sandbag Transitions 1 full pass each shoulder

140409 - Coach’s Workout

Mobility:

12 Minutes rotate between:

Couch Stretch

Bretzle

Scapular Activation

Buy in:

7 Minute AMRAP

Row 200m

Push Press x 5 @ 95lbs

Ankle Grabs x 10

Work:

10 Minute EMOM

Odd: Strict Press x 5

Even:  ME Strict Pullups

Then:

10 Minute EMOM

Odd:  Push Press x 3

Even:  ME C2B Pullups

Then:

10 Minute EMOM

Odd:  Split Jerk x 1

Even:  ME UB Kipping Pullups (work on butterfly if you got it)

Cash Out: (From Hybrid)

100 Double KB Swings w/ 2 24kg KBs

5 Double KB Thrusters for every Break

For time.

140408 - Kettlebell Conditioning

Mobility:

4 Rounds Not For Time

1)  Couch Stretch against wall

2)  Supine Bridge with reach

3)  Spiderman Climb to Cossack Squat

4)  Banded Shoulder Distraction

Buy In:

R3Z Warmup #2

4 Rounds

10 1-arm swings (left)

1 Top down TGU (left)

10 Pushups

10 1-arm swings (right)

1 Top down TGU (right)

10 Pushups

Work:

5 Rounds each couplet.  Set starts at the top of each minute.

1a)  Double KB rack squat x 10

1b)  Double KB Sumo Deadlift x 15

2a)  Seesaw Press x 5-7 per hand

2b)  Seesaw Row x 5-7 per hand

3a)  Double KB Surrenders x 5-7

3b)  Double KB Swings

Cash Out:

100 Snatches for time.

Cap- 5:00

140407 - Coach’s Workout

Mobility:  

10 Minutes to foam roll and open hips/shoulders

Buy in:

10 minute EMOM

Swings x 20 + pushups 10:1

Minute 1 20 swings, 10 pushups.  Minute 2 20 swings, 9 pushups.  Minute 3 20 swings 8 pushups……….Minute 10 20 swings, 1 pushup.

Rest 2 minutes

Work:

Snatch + Snatch Balance + OHS

12 Minutes to establish max for complex

Then:

Clean + Push Jerk + Behind Neck Jerk

12 Minutes to establish Max for Complex

Then:

On :90 intervals 4 Rounds at each couplet

A)  HBBS x 5 @60% + V-ups x 10

B)  HBBS x 4 @70% + Am. Style Swings x 10 (2pood)

C)  HBBS x 3 @70% + V-ups x 10

D)  HBBS x 2 @80% + Am. Style Swings x 10 (2pood)