push up's tag archives

Friday the 6th of June, 2014

Today is First Friday! Bring anyone with you to any class, all day!  Three Rounds for time of: Run 400 Meters 21 Burpees 3 Rope Climbs 15' SCORES Supplement: Tabata Sit Ups, Rest 1 minute, Tabata Russian Twists 20/14

05.07.14

Warm-up 1) Dynamic mobility drill warm-up 2) 3x10 (1 Good morning + 1 Back squat + 1 good morning) Barbell 3) Clean 8x2 (same weight across) 4) *Push press 5-5-5-5-5+ (65-65-65-75-85%) add 5lbs to TM *Superset 8 reps Clean grip Pendlay row after each set Conditioning 5) 15 Minute AMRAP 500 Row 30 Push-ups 20 BFSU

04.06.14

Warm-up 1) 3rds, 10 OHS (45/35/PVC)/ 5 Strict pull-up/ 5 Strict HSPU/ 10 GHD sit-up/ 10 Superman 2) For max push-ups 30-50 Dub EMOMx5 max push-up with balance of each minute rest as needed 3) WOD 20 Minute AMRAP 15 Sumo-deadlift High-pull(95/65) 10 Hang power clean 5 Thruster

02.14.14

Warm-up 2 x 20 Jumping jack variations/ 10 squats/ 10 drop squats/ 5 wall walks AM) (If doing it in same session as lifts then do it after lifts) 1 Chin over traditional kip pull-up + 1 C2B Pull-up + 1 Sternum to bar Pull-up + 1 Bar muscle-up EMOM x 10 or till form breaks PM) Barbell 1) For time: 3 Snatch(185/125 or around 75%)  3 CNJ (245/160 or around 75%)  2 Snatch 2 CNJ 1 Snatch 1 CNJ Must be performed with-out any misses. First failure= repeat once Second failure= lower...

11.22.13

Warm-up 1) EMOM x 5, 12 Push-ups/25 dubs 2) HS walk 25' x 3 efforts, each for time 3) Work up to hvy DB snatch double/ arm. Perform 2 reps with same arm prior to changing arms. Barbell 4) 2 Squat clean thrusters (80%) every 90 seconds x 5 5) Front squat 75%x5x3 WOD 6) "Christine" 3rds for time: 500 meter row 12 BW DL 21 *Box jump(24/20) *Rebounding allowed-open hips in air or on box. Gymnastics 7) 100 T2B for time

11.20.13

Warm-up 1) Mobility and movement prep for  Clean and jerk  2) Mobility and movement prep for Muscle-ups WOD 1 3) "La Tripleta" 8 minutes to find Max rack jerk triple + Front squat triple complex.  Perform 3 Jerks and then lower bar to front rack and perform 3 front squats. Barbell may not be racked in between jerk and front squat and may not touch floor at all or the complex does not count. Set is complete once both triples are completed and bar is in rack. At 20 minute mark perform ...

09.11.13

Warm-up 1) 2 rds, 40 sec Ring support hold with turn-out/ 40 sec False grip hang with 90 degree elbow bend. 2) 100 Dubs/ 50 Air squats/ 40 Push-ups/ 30 Pull-ups/ 20 HSPU/ 10 KB snatch-per arm(Heavy)/ 5 Muscle-up , start at the top of every 2 minutes and rest the balance of 2 minutes after each completed set. Move on to next exercise on 2 minute mark mandatory 3) Dynamic Effort banded Dead lift 50%x1EMOMx12 4) Power clean+Push press (1+1 catch and launch)x5, rest as needed between efforts ...

08.31.13

Warm-up 1) 5 minutes max distance handstand walk 6 Pistols after each fall  2) PC to max for day(1Miss) 3) PC 70-80%x6x4sets (Use max for day) 4) Hatch squat(week 1/day 2) 5) Buy in: 100' Handstand walk  3 rounds for time 20 Deadlift (155/103) 75 Double-unders 30 Push-ups      

08.30.13

Warm-up 1) 3 Skin the cat + 3 Hip to ring swings x 3 2) Turkish get-up to max(5-7 minutes) 3) 21 KBS(53/35)/ 21 T2B, rest till 3 minutes, 15/15, rest till 5 minutes, 9/9  Use judgement in order to pick percentages for each set. Example- 75%, 75%, 80%, 80%. Use technique and speed of lift to help make decision. Dont just be a numbers guy/girl. Build solid technique now and benefit later.  4) Snatch 75-80%x4x3 5) CNJ 75-80%x4x3 6) Clean pull 3x3 7a) Firebreather WOD (Max HSPU on para...

08.20.13

This is a re-post of yesterdays Workout. I posted it yesterday by accident. If you completed this day yesterday then Rest today. Warm-up 1) 3 rds 25 sec Ring support hold with turn out/ 25 second 90degree elbow false grip ring hang 2) 1 round on 5 minute clock x 3rds total, 250 row/ 21 Push-ups/ 15 C2B Pull-ups(kip first round)/ 9 HSPU(Strict first round) 3) DE Deadlift 65%x2x10 EMOM 4) Hang power snatch 8x2 (Reps dictate weight, same weight on all sets) 5) Rack lunges 3x10/leg ...