Archives for June 2013

5 minutes of:

3 Burpees
1 Tire flip

3 minutes rest, then 5 minutes of:

5 Slam ball (20lb. W, 30lb. M)
3 Jump squat
1 Inchworm*

Score is total number of rounds completed between both parts.

*Inchworm: Load the hip, keep the legs straight, fold forward, find the floor, “walk” hands out into a solid push-up position, perform push-up, and then hands walk back to meet the feet. Begin and end each inchworm standing straight up. If needed, separate the legs to keep them straight on the way to/ from the floor.

400m run
30 Box jump (20″ W, 24″ M)
20 Box step @ 1/3- 1/2 BW
10 2-sec. overhead kettlebell swing* (35lb. W, 55lb. M)

x 4

Weight for box step can be dumbbells, kettlebells, bumper plates, sandbags. Demand upright posture and lots of tension to keep each step safe and useful. Drive through the hip and up- not forward- in each step.

Then, 1 Tabata interval (20 sec. work/ 10 sec. rest x 8 ) of:

Static hold of your choice.

Suggestions include:

Bottom push-up position (Rings or floor)
L-sit
Bottom squat position
Superman
Overhead lock-out (Kettlebell, bumper, sandbag)

Any break of position during the 8 rounds= 10 burpees per infraction.

*2-second overhead swing reaches but does not cross the vertical plane and holds there for a full 2/1000. The count starts when the weight stops moving. Keep a neutral, straight spine and active shoulders at all times. (Keep your back straight and push the weight to the ceiling.)

30 Kettlebell halo (35lb. W, 55lb. M) or Mace 360 (8kg. W, 10kg. M)
:30 sec. pull-up (Any variation)
30 Kettlebell kayak* (35lb. W, 55lb. M)

x 3

3 minutes rest, then:

Push press:**

3, 3, 3- 3- 3

Weight increases from set 1 into sets 2 and 3, (denoted by commas between), and stays the same for sets 4 and 5 (denoted by dashes). Rest as needed between sets (no less than one minute).

*Our “kayak” is a full-range Russian Twist and involves trunk rotation and a touch of the implement to the ground on both sides of the body. Today, L + R side touch= 1 rep.
**In the absence of a barbell, push press may be performed with 2 kettlebells, dumbbells, or sandbag.

Back squat:

3 reps @ 80-85% of 1RM
1 minute rest

x 3

9 reps @ 50-60% of 1RM
1 minute rest

x 3

Goal is uninterrupted sets with meticulous position and range of motion.

Then, 1 minute each of:

Handstand hold
Hollow rock/ hold
Jumping jacks

x 3

100m Farmer walk @ 1/2- 3/4 BW
25 Push-up
50 V-up
100m Rack walk @ 1/2 BW
25 Bodyweight row
50 Elevator sit-up
100m Farmer walk @ 1/2- 3/4 BW
25 Push-up
50 V-up
100m Rack walk @ 1/2 BW

Then, skill work:

Handstand/ Handstand walk
Kettlebell complex*

Spend 5-10 minutes practicing each with the goal of making noticeable improvement in at least one aspect of the position/ movement.

*In our kettlebell complexes, we link together 3 or more different movements into a cohesive, flowing sequence. Be as creative as you’d like, and make sure you can perform the lifts/ series of lifts with equal proficiency on both sides.