50 Hand Stand Push Ups ( be as strict as possible with these, start at the most difficult mod possible with full range of motion, then when o more at that mod are possible only mod slightly more.)
5 L Pull Ups
10 Ring Dips
15 Front Squats (185/115)
Competitors work:
50 Burpees ( Yes I know your chest is sore and, Yes I still want you you to do the Burpees, No, it doesn't make sense... Just kidding it will be good for ya )
Find a kids Playground and do 20 strict pull ups. Or get an Iron Gym so you can do this stuff in the comfort of your home. :-) Enjoy the great day, love ya all!
2 rounds of: 3 Power Cleans, 225/155 10 HSPU 2 rounds of: 6 Power Cleans, 185/135 20 Ring Dips 2 rounds of: 12 Power Cleans, 135/95 30 Hand Release Push ups No rest between rounds. One bar, strip the weight.
It has been a fun and stressful trip and now it is ore due to low participation in Floria and Texas I will be back in Old Faithful New Castle a week from Wednesday!
I have got a lot of things to bring back and will be announcing a seminar for members several times to catch everyone up to speed on a few things. Each time we meet members will need to sign up for it so that each seminar is not too crowded and enough equipment is available.
We will be putting a shower in CFG and making lots of equipment changes to Rifle. Lots of things will be changing at a pretty fast pace all for the best and best of all I cannot wait to be back for a while amongst my inherited family.
SumoDeadlift ( keep back flat, legs are a half a foot wider than shoulder width on both sides, grip normal on the bar, shoulders start over the bar, hamstrings should activate and pull as you lift)
5 - 3 - 3 - 3
I know you are sore from Snatches still go for a solid weight here. If the back is starting to bow bring the weight down. Designing this segment to strengthen the power muscles.
WOD:
AMRAP
12 min of
30 Push Ups
25 Double Unders (75 singles) challenge yourself
20 Box Jump (30/24) stay safe here please take all of your skin home thank you! :-)
5 x 5 of power clean, up to 185 lbs (125 lbs), working on linking the reps and overall speed
20 double unders after each set
Workout
As many rounds and reps in 10 minutes of:
15 ground to shoulder, 95 lbs (65 lbs)
30 double-unders
No one goes up. Get a lot of reps. This is a qualification workout for the OC Throwdown. Some of your teammates are going to be going to California in January to compete in this event.
Yes, it's normally a weight that you would do a power snatch with at that rep count. So do a muscle or power clean, make sure that your elbows are getting in front of the barbell and really try to make your transitions fast.
Groups of 3 or more play "Badger Badger Bear" three times
Same concept with two except bear crawl the entire time. Instructor can play too. If only one person in class do two laps of bear crawl.
WOD:
3 Rounds of:
10 Over Head Squats (95/65)
20 Ring Rows
30 Wall Ball
Concentrate on form here a ton! Make sure squats are looking good at the bottom of every Wall Ball - also make sure proper squat form is maintained while OHSing.
Skill: 5 minutes practice on HSPU or Handstand holds. 3x 30 second hold on each leg doing a Single Leg Hip Bridge
WOD: Zombie Apocalypse
Draw straws to see who is alive and dead tithe start of the game.
If two people in the class - one straw long one short if 5 people in class 3 straws long alive 2 straws short.
If you are alive you will start the workout with the first group. If you are a Zombie you will start the WOD exactly 3 minutes after the living people and try to catch them!
Run 800m
80 Squats
60 Sit-ups
40 Push-ups
20 Pull-ups
Run 400m
*If you are a Zombie you must catch at least one person. If you fail to catch somebody you must do a penalty of 25 burpees after the workout.
**If you are alive and you get caught by any Zombies then you must also do the 25 burpees.
The only people who don’t do burpees are the living who don’t get caught and the Zombies who catch people.
2 minutes mashing down the wrists on the floor one way
2 minutes mashing them down the other way
Then
20 dead hang pull ups
WOD:
2 Rounds of
2 x 30 sec on - 30 sec off of Burpees
2 x 30 sec on - 30 sec off of toes to bar
2 x 30 sec on - 30 sec off of tire flips
2 x 30 sec on - 30 spec off of tire jumps
Ok so here is the thing for pull ups. We are having a slew of injuries rise to the surface and I believe the culprit has been identified as starting Kipling pull ups before the shoulders are strong enough and flexible enough. Lipping pull ups are truely the next step beyond dead hang pull ups. Even though to some of you it may feel like a step down everyone is required to take the Pull Up Test before they are allowed to even attempt Kipling or swinging pull ups even with a band.
Pull Up Test = must be able to perform 5 dead hang pull ups in a row before attempting the kip
If you can't do one dead hang pull up go to the bands (dead hang)
We will enforce this to ensure no one else injures their shoulder and rotator cuff and once this strength and stability is reached, kipping pull ups are no problem no matter what.
2 min bully stretch each arm go further
2 min straight arm torque (Sit on floor with arms stright out behind and scoot butt away from hands)
2 min each side pole bent over Stretch for the shoulder blades.
50 Wall Ball Sit apps against the wall
Sit on heels with toes curled under for 1 min
Place the tennis ball in the side of the hip / outer side of butt and lay on your side on it hard
2 min per side
Skill:
Use tennis ball on shoulder blade and in between shoulder blades ( all upper back )
5 min
WOD
"Fireabreather Regional WOd 5"
"Brian Buster"
3 Rounds of 90 Double Unders
Then as many shoulder to overhead as possible in the same time as it took you to perform 90 double unders
Mod I fixation is 270 singles
Score is total time minus total number of shoulder to overhead in secs
50 Overhead Squats with PVC
50 Push Ups
5 min of Double Double Unders every time you miss 3 Burpees Do this is a group together
Skill:
Timed 3 minute horizontal split hold, go further and further as able
Timed 2 minute front split one leg forward
Timed 2 minute front split with the other leg
4 Length Walking Lunges with (45\25 lbs plates)
20 Wall Ball
Partner Stretching:
CrossOver
Lateral Splits
Shoulder stretch arms squished and pushed up behind
WOD
30 - 20 - 10
Wall Ball
Pull Ups
Then
Deadlift
7 -5 - 3
(be safe if you are rounding your back drop the weight the trainer will let you know, it is so silly to go so hard in weight to advance a PR and then get injured) Listen to your trainer!
Spend 10 min working on head stands. Try with feet against the wall and hands on the floor making a triangle with your hands and head.
If that is easy try the same in the middle of the floor. The. Try with hands clasped behind your head make the triangle with your forearms. Give it a shot. Practice forward tumbles before moving away from the wall. A tumble is the safe exit from a headstand. :-)
When life is not the way we want, we tend to blame it on something and/or someone. The truth is that everything we have or don't have in life is based on our choices and decisions. Now I believe that this life can truthfully be whatever you want it to be. ANYTHING! Believing is where it starts. I will do everything in my power to help you believe in yourself and in fairy tails because that is what turns them into reality.
