WOD

Wednesday, March 13, 2019

Hang Power Clean

For Time:
15 Power Cleans
21 Ring Dips
12 Power Cleans
15 Ring Dips
9 Power Cleans
9 Ring Dips

Tuesday, March 12, 2019

Deadlift off Blocks

AMRAP in 6 Minutes:
12 Russian KB Swings
6 KB Goblet Squat

Monday, March 11, 2019

3 Rounds, 1:00 at each station:
Pull Ups
Hang Squat Clean
Push Jerks
Burpee Box Jump Overs
Rest

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Here’s a visual difference between active and inactive shoulders: . Because you may read my posts talking about the importance of keeping your shoulders engaged in a handstand, but may not full grasp the reasons. ••• ? Active shoulders allow you to fight gravity by “pushing the floor away”, setting yourself up in a much stronger, more stable position that’s easier to hold. . ?When your shoulders are lazy, gravity is pulling your full bodyweight down to the floor, making the handstand really stressful & difficult, because you feel like you’re “sinking” to the floor and can’t stay upside down. . There’s nothing on your body working to keep you up ?????. ••• ?Active shoulder promote an active body naturally. . When you tell yourself to “push the floor away”, I guarantee that every muscle on your body (or most) will engage naturally, without you having to necessarily think about them. . You want a tight handstand, because it’s easier to control especially when adding movement like in handstand walks), because each of your muscle groups are effectively contributing to a strong position, distributing the workload evenly. . ?You can’t have active quads, glutes, or abs with lazy shoulders. It just doesn’t work like that. . Lazy shoulders are a symptom of a much bigger issue- LAZY BODY. . A loose, inactive position will be incredibly hard to control & hold upside down, and if you’re training this way, I would bet big ? that you’re not having any success. ••• ??Questions on training inversions with an active shoulder? ••• #BreazealGymnastics . . . . . . #Handstand #HandstandHold #ShoulderWorkout #HomeWorkout #Gymnastics #Fitness #AustinTx #AustinFit #Hiit #Parkour #Calisthenics #Yoga #YogaPose @austinfit @yoga @flo @handstandnation

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Sunday, March 10, 2019

Hanging KB Bench
4 x 10

4 Rounds, :40on/:20off
DU’s
Ring Dips
Toes to Bar
Laps Sled Drag

Saturday, March 9, 2019

5 Rounds
400m Row
20 Alt. SL Squat
5 Power Snatch
Rest

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?????Kettlebell swinging the bar?????? Do you have issues kicking the bar out in front of you? It’s likely because you’re initiating your extension too late or too early. The athletes that extend too late typically “hitch” & the athletes that extend too early tend to have a hop forward & a lot of bar crashing. I talk a lot about “finishing like it’s a backflip” like most top athletes do- but this can only work if your under phase is dialed in at the right time so the power is directed the right way! – Fix: I would spend a lot of time doing “slow snatches” at 50-70% speed & a lot of hang snatch variations to try to find the proper rhythm. Video’ing yourself from a side or a 45 degree angle is also very helpful for feedback to see if you’re hitting those positions. Thanks to @hookgrip for the second video also! – Tag a friend who might enjoy this!

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Friday, March 8, 2019

19.3

For time:
200-ft. dumbbell overhead lunge 50 dumbbell box step-ups
50 strict handstand push-ups 200-ft. handstand walk
Time cap: 10 minutes

Scaled: (Ages 16-54)
Men use 50-lb. dumbbell and 24-in. box, perform front- rack lunges, 5-in. elevated strict HSPU and bear crawl Women use 35-lb. dumbbell and 20-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl

Teenagers 14-15:
Boys use 35-lb. dumbbell and 24-in. box, perform overhead lunges, strict HSPU and handstand walk Girls use 20-lb. dumbbell and 20-in. box, perform overhead lunges, strict HSPU and handstand walk

Masters 55+:
Men use 35-lb. dumbbell and 24-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk
Women use 20-lb. dumbbell and 20-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk

Scaled Masters 55+:
Men use 20-lb. dumbbell and 20-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl
Women use 10-lb. dumbbell and 16-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl

Thursday, March 7, 2019

Back Squat
5 x 5

Teams of 2, 5 Rounds each of:
5 Sandbag Cleans
1 Lap Sandbag Carry
10 Sandbag Squats

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HIGH vs. LOW BAR ????? . To HIGH-BAR or to LOW-BAR? That is the question?? . Humans come in all shapes & sizes. It makes sense that different squats will feel more or less comfortable for different people ? . ?? B A R P A T H: . The most efficient way of squatting is by lifting the weight in a vertical line up & down over the mid-foot ? . Back Squat BAR PATH: . If you feel more comfortable staying fairly upright in a squat, a higher bar position will tend to be more efficient for you ?? . Conversely, if you find that leaning forward is more comfortable while squatting, the low-bar position will likely suit you better ?? . High-bar + Forward lean = weight over the toes (like a ‘good morning’) ?? . Low-bar + Upright = weight over heels ? . Both of these positions are inefficient when squatting & are more likely to put you off-balance during the lift…???? . So, play around with positioning for high & low-bar, upright & forward lean – see what feels “right” for you! . . ? Even better: Work at getting more efficient at both the high-bar & low-bar squat, as these slight variations load the hips & knees differently ? . . ?????????? Tag a gym buddy who needs this! . . This post was inspired by an old gem by @achievefitnessboston ?

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Wednesday, March 6, 2019

Press
4 X 5 reps

AMRAP in 4:00
8 Push Press
8 Pull Ups

Rest

AMRAP in 4:00
8 RKB Swings
8 HR Push Ups

Reminder, 6am is WOD with Jen then no classes until 9:30.
Click here to view schedule and sign yourself in.

Tuesday, March 5, 2019

Close Stance Back Squat

Challenge
3 x Max Reps

Good Morning + Reverse Lunge
4 x 8

Monday, March 4, 2019

Tabata Intervals:
Row
Med Ball Clean
Box Jump / Step Down
Deadlift