Saturday 12/06/14

Tyler hits the pull-ups while Lori hits the overhead reverse lunges

BBG (off)
4 cycles of:
1. Handstand/HSPU
2. Strict TTB
3. L-sit (on parallettes or the floor)

Spend approximately 1:30 min working on each skill/movement (so each cycle is approximately 4:30 plus transition time). Set a goal for each skill in the cycle.


Strength/WL
Push Press
2 x 5, 1 x 5+


Conditioning
2 minute AMReAP of:
OHS, 95#/63#
Rest 1 minute

2 minute AMReAP of:
Abmat Sit-ups
Rest 1 minute

2 minute AMReAP of:
Push-ups
Rest 1 minute

2 minute AMReAP of:
Box Jumps, 24"/18"
Rest 1 minute

Compare - mostly - to 07/03/14.


Finale
Couch stretch for 2:00/leg, and roll your back 20 times on the large PVC pipe or on Rumby.

Thursday 10/30/14

Happy Halloween! Granted, it's not until Friday, but given that we don't have class on Friday, let's make tonight's workout a blast - come dressed for the holiday! Who's in?! Be bold! Spruce up your workout outfit with a little Halloween flavor - let's get a sweet group photo!

Check out Halloween of 2013!

BBG (off)
Split Jerk
2-2-2-2-2

Take each set (not each rep) from the rack and lower each rep to the shoulders, dipping with the legs to absorb the bar's momentum.  Re-rack after each set (except for the last set, after which you should - of course - drop the bar in celebration).


Strength/WL
Back Squat
2 x 5, 1 x 5+


Conditioning
9 min AMReAP of:
Pull-ups
Push Press, 115#/83#
Squats

Each station is 40 seconds of work followed by 20 seconds of rest. Your score is your total number of reps. Compare to 10/31/13.


Finale
5-10 minutes working on handstands or handstand walking

Monday 09/08/14

Announcement: Due to scheduling difficulties (including two of our coaches being in Kansas City for a weightlifting meet!), this Saturday's (09/13/14) class will start one hour earlier than usual. This means that class will be at 7:00 a.m. instead of the usual 8:00 a.m., and BBG will not take place that day. Class will start that day in the old gym . . . but who knows where it will go from there?! Show up and find out!

Trey hits a solid receiving position in the snatch.

BBG (off)
Snatch
1st: Heavy double (10 min)
2nd: 85% x 2 x 2 (5 min)


Power Snatch
3-3-3-2-2-2


1:00 of each exercise, then 1:00 rest.
Pull-ups
Squats
KB Swings, 1.5 pood/1 pood
Wallballs, 20#/14#
TTB
Reverse OH Alternating Lunges, 45#/25#

Compare to 09/26/13.


Finale - 3 options:

1. Accumulate 1:00 in a handstand - free-standing or against a wall, but if against a wall, you must wall walk into the handstand. Choose option 1 if you cannot get completely vertical - you'll accumulate 1:00 in an angled wall walk position.
2. 3 ME (Max Effort) handstand holds (free-standing)
3. 3 ME (Max Effort) handstand walks (for distance)

Saturday 09/06/14

You can couch stretch just about anywhere.

Announcement: Due to scheduling difficulties (including two of our coaches being in Kansas City for a weightlifting meet!), next Saturday's (09/13/14) class will start one hour earlier than usual. This means that class will be at 7:00 a.m. instead of the usual 8:00 a.m. (it is uncertain at this time whether or not BBG will take place on Saturday - please keep checking the blog to stay up to date on developments). Who's going to show up early and train hard?! Bring it!


BBG (off)
6 cycles of:
1. Handstand/handstand walk
2. Kipping pull-up/CTB pull-up/bar muscle-up

Spend approximately 1:30 min working on each skill (so each cycle is approximately 3:00 plus transition time). If possible, give yourself a goal for each cycle, e.g. 5 ft of handstand walking and 3 CTB pull-ups or perhaps 20 seconds accumulated in a handstand and 5 attempts at a kipping pull-up.


Push Jerk
3-3-3-2-2-2


For time:
10! KB Swings, 2 pood/1.5 pood
100m sprint

Do 10 swings, sprint 100m, do 9 swings, sprint 100m, do 8 swings, etc. The 100m sprint will be done as a 50m down-back (i.e., one down-back is 100m).


Finale: Low flamingo or hamstring bar mash for 3:00/leg.

Thursday 08/21/14

Scott gets after some pull-ups

BBG (off)
Snatch
1st: Heavy double (10 min)
2nd: 85% x 2 x 2 (5 min)


Power Snatch
3-3-3-2-2-2


12 min AMRAP of:
200m med ball run, 20#/14#
20 Jumping Squats
15 Pull-ups


Finale - 3 options:

1. Accumulate 1:00 in a handstand - free-standing or against a wall, but if against a wall, you must wall walk into the handstand. Choose option 1 if you cannot get completely vertical - you'll accumulate 1:00 in an angled wall walk position.
2. 3 ME (Max Effort) handstand holds (free-standing)
3. 3 ME (Max Effort) handstand walks (for distance)

Monday 08/18/14

Rowdy . . . pulling the classic GCM routine post-workout 

(GCM = grinnin', chillin', and mobbin' . . . no really, it's a thing)

BBG (off)
5 cycles of:
1. Handstand/handstand walk
2. Double-unders/Triple-unders
3. L-sit

Spend approximately 1:00 min working on each skill (so each cycle is approximately 3:00 plus transition time). This is NOT a metcon. For L-sits, give yourself a time goal for each cycle (e.g., 10 seconds for each cycle).


Push Jerk
5-5-5-3-3-3


3 rounds for time of:
400m run
20 Ring Dips/Dips/Push-ups
20 KB Swings, 1.5 pood/1 pood


Finale: Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. In between sets, mob something - your choice.

Saturday 08/16/14

BBG (off)
OHS
3-3-3-3


Front Squat
2 x 5, 1 x 5+


Every 30 seconds for 10 minutes, perform 1 round of the barbell Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press/Jerk
1 Back Squat
1 Push Press/Jerk from behind the neck

Go heavy, but also remember that the goal is to complete 1 round every 30 seconds for the whole 10 minutes. Your score is recorded as "X/Y," where X = # of rounds completed every 30 seconds and Y = # of rounds completed for the remainder of the 10 minute period.

Two other notes:

1. For a round to be successful, once the barbell leaves the deck for the power clean, it may not return to the deck until the end of the round.
2. Be sure to stand up fully from the power clean before beginning your front squat.

Finale - 3 options:

1. Accumulate 1:00 in a handstand - free-standing or against a wall, but if against a wall, you must wall walk into the handstand.  Choose option 1 if you cannot get completely vertical - you'll accumulate 1:00 in an angled wall walk position.
2. 3 ME (Max Effort) handstand holds (free-standing)
3. 3 ME (Max Effort) handstand walks (for distance)

Thrusters . . . so much fun!

Saturday 08/09/14

BBG (off)
5 cycles of:
1. Handstand/handstand walk
2. Double-unders/Triple-unders
3. L-sit

Spend approximately 1:00 min working on each skill (so each cycle is approximately 3:00 plus transition time). This is NOT a metcon. For L-sits, give yourself a time goal for each cycle (e.g., 10 seconds for each cycle).


Push Jerk
5-5-5-5-5


"Fran Gots Hops"
21-15-9 reps for time of:
Box Jumps, 30"/24"
Pull-ups

There is a 6:00 cap on this workout, so scale accordingly. For the pull-ups, you want to get that first set of 21 pull-ups unbroken, so choose your scaling with that in mind. At 2:00 after the cap, we will start the following:

3 rounds for time of:
5 Burpees
10 TTB
10/30/50 Double-unders

5:00 cap. For your double-unders, choose either 10 reps, 30 reps, or 50 reps - you will perform that number of reps each round (for respective totals of 30, 90, or 150 double-unders total). To be eligible for the 30 or 50 rep option, you should be able to get either 15 or 25 double-unders unbroken, respectively.


Finale: 50 push-ups/dips/ring dips in as few sets as possible (max of 5 sets). In between sets, mob your hamstrings with either a lacrosse ball or a barbell.

Having a good time with "Half-Tim"

Monday 04/21/14

1st:
Handstands/HS Walking (10 min)


2nd:
Seated Box Jumps (15 min)
Perform ascending sets of 3, i.e., do a set of 3, then raise the height, and keep repeating this process. Record the height of your highest triple.


3rd:
"Cindy"
20 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats


Finale: Mob your shoulders for 3 minutes each.

Remember when? (May of 2013)