Monday, November 30, 2015

Wednesday 12/2


20 AMRAP
5 Ring Rows
5 Leg Levers
5 155# Deadlift
5 Burpees

Saturday, November 28, 2015

Tuesday 12/1


5x12 Tuck-Up / Stiff Leg Windmill

AMRAP 15
Run 0.25 mile
5 overhead squats
5 push-ups 
3 chin-ups 

Monday 11/30


5x5 Pull-ups

AMRAP 10
30 double unders
10 burpees
10 135#/95# back squats

Sunday 11/29

4 rounds
Run 1/0.75/0.5/0.25
30s calf stretch
60s pike stretch
30s couch stretch
30s hang

Wednesday, November 25, 2015

Friday 11/27


5x5 Push-ups 45X1

Death by 95#/65# Thruster

Tabata Leg Levers

Tuesday, November 24, 2015

Thursday 11/26


8 rounds
25 Air Squats
15 Sit-ups
5 Dive Bomber Push-ups

Wednesday 11/25


AMRAP 20
30 Double unders
5 Pull-ups
5 Paralette Shoot-throughs
10 45# Overhead lunges

Monday, November 23, 2015

Tuesday 11/24


5x10 Tuck-Up / Stiff Leg Windmill

2 rounds
25 Push-ups 
6 Pull-up Shrugs 1414
Run 1 mile 

Monday 11/23


5x5 Hinge Rows

21-15-9
95# Thrusters
Burpees

Thursday, November 19, 2015

Sunday 11/22

Ido Portal's Gatherings

Beginner
Variation 1 - 10 squat to frog stand
Variation 2 - 10 squat to frog stand to headstand

Intermediate
Variation 1 - 10 headstand bend knees ground toe touch
Variation 2 - 10 headstand straight leg ground toe touch

Advanced
10 headstand straight leg ground toe touch to handstand

WOD
EMOM 10
10 Hollow Body Rocks
10 Overhead Squats

Saturday 11/21


Run 5k

Tuesday, November 17, 2015

Friday 11/20



5x5 Pull-ups

4 rounds
5 95#/65# Power Cleans
5 95#/65# Bent-over Rows
5 Parallette Shoot-throughs 

Thursday 11/19


Shoulder ROM and Stabilization
3 rounds
10 External Rotation
10 45 Degree Lateral Raise
Front/Back
10 Overhead Rotations Clockwise
10 Overhead Rotations Counter-clockwise
10 Overhead Back/Forth
10 Side Rotations Clockwise
10 Side Rotations Counter-clockwise
10 Side Back/Forth
10 Low Rotations Clockwise
10 Low Rotations Counter-clockwise
10 Low Back/Forth

Front Split Stretch Series ~40m
Copyright material comes from GymnasticBodies.com consists of a series of 24 elements to improve the front split and pike positions by increasing flexibility in the hamstring, calf, quad, hip-flexor, glute, ankle, shin, etc.

Monday, November 16, 2015

Wednesday 11/18


5x5 Back Squat

5 rounds
7 Ring Rows
7 65#/45# Strict Press
10 Hollow Body Rocks
10 Superman Rocks

Tuesday 11/17



5x10 Tuck-Up / Stiff Leg Windmill

Run 1 mile
5 minute rest
Run 1 mile
5 minute rest
Run 1 mile

Friday, November 13, 2015

Monday 11/16



5x5 Pull-ups

5 rounds
200m Run
5 95#/65# Power Cleans
5 95#/65# Bent-over Rows
5 Parallette Shoot-throughs 

Sunday 11/15


EMOM 10
Even = 10 Hollow Body Rocks
Odd = 10 Superman Rocks

Front Split Stretch Series ~40m
Copyright material comes from GymnasticBodies.com consists of a series of 24 elements to improve the front split and pike positions by increasing flexibility in the hamstring, calf, quad, hip-flexor, glute, ankle, shin, etc.

Thursday, November 12, 2015

Saturday 11/14


Wrist/Hand/Finger stretches/strength
Practice Forearm Headstand

2, 4, 6, 8
x100m Run
95#/65# Power Clean
x4 Sit-ups

Friday 11/13


Death by Push-ups 

5 rounds
5 185#/135# Deadlifts
5 Ring-rows
5 Pistols each leg
5 HH Leg Levers
5 Overhead Squats w/ PVC for form

Monday, November 9, 2015

Thursday 11/12


Shoulder ROM and Stabilization
3 rounds
10 External Rotation
10 45 Degree Lateral Raise
10 Overhead Rotations Clockwise
10 Overhead Rotations Counter-clockwise
10 Overhead Back/Forth
10 Side Rotations Clockwise
10 Side Rotations Counter-clockwise
10 Side Back/Forth
10 Low Rotations Clockwise
10 Low Rotations Counter-clockwise
10 Low Back/Forth

Front Split Stretch Series ~40m
Copyright material comes from GymnasticBodies.com consists of a series of 24 elements to improve the front split and pike positions by increasing flexibility in the hamstring, calf, quad, hip-flexor, glute, ankle, shin, etc.

Wednesday 11/11


5x5 Back Squat

AMRAP 10
5 Burpees
3 95#/65# Power Cleans

Tuesday 11/10




5x9 Tuck-Up / Stiff Leg Windmill

AMRAP 15
200m Run
5 75#/45# Bear Complex

Monday 11/9


5x Hinge Row

4 rounds
400m run
10 wall walks
30 double unders

Sunday, November 1, 2015

Wednesday 11/4


5x5 Shoulder press / ring row

Death by 2, 4, 6...
Air squats
Sit-ups

Monday 11/2


5x5 Pull-ups

4 rounds
200m run
20 mountain climbers
7 135#/95# cleans