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How Long Can You Handstand It?

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Wednesday

Gymnastics

Skills:
Bar Muscle-Ups
Wall Walks


Practice:
8 minutes of practice:
3 bar muscle-ups
5 Left/5 Right Wall Walks

Structure

 Warm-Up:
Hinge Opener
Hinge Opener w/ BB


Strength:
Deficit Stiff Leg Deadlift, 5×8


Conditioning:
10 Burpee Box Jump Over (Hands on Box)
10 Sandbag Clean (Over Shoulder)
*Rest 2 Mins x 5*

Today’s Link – How Long Can You Handstand It?

Carries, Cleans & Deadlifts…Oh My!!

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Saturday

Structure

 Warm-Up:
400m Sandbag Carry


Strength:
A1. 1-Arm Deadlift (Sumo), 5×5/Arm
A2. Barbell Roll-Outs, 5×10


Conditioning:
0-7 Min:
AMRAP
7 1-Arm Deadlift + 20m Suitcase Carry (Left)
7 1-Arm Deadlift + 20m Suitcase Carry (Right)


8-15 Min:
AMRAP
10 Cal AB
15 Slam Ball
:20 Sec. Plank Hold

Barbell Club

A. EMOM 6 mins:
3 Power Clean@60%


B. EMOM 10 mins:
2 Hang Cleans@70%


C. 2 Dips + 1 Jerk, 5×1 *building*


D1. Weighted Back Ext, 3×15
D2. P-Bar Holds, 3×20-30
 

3 SIMPLE EXERCISES TO GET YOUR SCAPS JACKED

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Wednesday

Gymnastics

Skills:
Bar Muscle-Ups
Static Holds


Practice:
8 minutes of practice:
2 bar muscle-ups
Static Hold
*once you loose stability or fall back to bar Muscle ups*
 

Structure

 Warm-Up:
5 Mins Each:
Sled Drag
Sled Push


Strength:
Wide Stance, Low Bar Pause Squat,
(3 Sec Hold @ Parallel), Find a 5RM


Conditioning:
3 Rounds FT
10 Sandbox to Box
15 Sandbag Squats
200m Sandbag Carry

Today’s Link – 3 Simple Exercises To Get Your Scaps Jacked

Pick Up Something New: 10 Loaded Carries To Strengthen Your Training (And Yourself)

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Monday

Structure

Warm-Up:
Shoulder Burner

Strength:
A. Barbell Z-Press
Work Up to a 5RM

Conditioning:
2:00 Work / 2:00 Rest

2 Sets:
10/8 Cal AB
Max Burpee Slam Balls

2 Sets:
10/8 Cal AB
Max Bear Crawl, 40ft.

2 Sets:
10/8 Cal AB
Max SB Squats

Today’s Link – Pick Up Something New: 10 Loaded Carries to Strengthen Your Training (And Yourself)