Finish the year strong everyone...this workout made my day
Pre:
Bike 1 mile to muscle beach
False Grip work
Shoulder Mobility
Lunges
Light DB Cleans
Light DB Push Press
Iso DB Holds (Scaption)
Hanging Kip Practice
Duck Walk 30 sec.
WOD:
For Weight...(rest between sets, no rush try not to rest more than 120 sec.)
3-3-3-3 Squat Clean (Full)
For Time:
100 Sumo Deadlift High Pulls w/ Olympic Bar (45lbs I think)
30 Push Press @95lbs
100 Sumo Deadlift High Pulls w/ Olympic Bar
Post: Stretch-Foam Roll-Ice
Matt B.
165lbs-175lbs-185lbs-190lbs
6:55 ( all SDHP unbroken)
Post comments, times, complaints or questions!
Thursday, December 29, 2011
Tuesday, December 27, 2011
Finish For ME
27/12
Pre:
Bike ride to workout area 15 minutes.
Shoulder Prep 2 min.
Core Prep 2 min.
Hip/Knee Prep 2 min.
Workout:
Buy in-For time: 25 reps of 2 for 1 Wallballs (10ft. target 20 lbs. ball)
Rest 1 min. or get ready...
15 min. As many rounds as possible of
7 Chest To Bar Pull-ups
20 Jumping Lunges
Matt B: 25 2 for 1 Wallballs-1:30
AMRAP Got Rained Out :(
Pre:
Bike ride to workout area 15 minutes.
Shoulder Prep 2 min.
Core Prep 2 min.
Hip/Knee Prep 2 min.
Workout:
Buy in-For time: 25 reps of 2 for 1 Wallballs (10ft. target 20 lbs. ball)
Rest 1 min. or get ready...
15 min. As many rounds as possible of
7 Chest To Bar Pull-ups
20 Jumping Lunges
Post:
Static Stretch
Ice Massage problem areas 5 minutes
Matt B: 25 2 for 1 Wallballs-1:30
AMRAP Got Rained Out :(
Monday, December 26, 2011
Death by Handstand Push-Up
Pre:
L-Hang Progression
Active Stretch: Shoulder/ Hip
Hollow Body:10 3 sec. Holds
Air Squat and Punch-20 reps
Plank w/ Hip Extension-20 reps
WOD
With a running clock perform 1 Handstand Push-Up in the first min. 2 Handstand Push-Ups in the second min. 3 Handstand Push-Ups in the third min.......until you cannot perform the required number of reps for that minute.
Post Workout:
Foam Roll/ Static Stretch
Matt. B: 9 Rounds/Minutes and 5 HSPU=50 total HSPUs
HSPU =Feet against wall/ Nose touch to the floor
L-Hang Progression
Active Stretch: Shoulder/ Hip
Hollow Body:10 3 sec. Holds
Air Squat and Punch-20 reps
Plank w/ Hip Extension-20 reps
WOD
With a running clock perform 1 Handstand Push-Up in the first min. 2 Handstand Push-Ups in the second min. 3 Handstand Push-Ups in the third min.......until you cannot perform the required number of reps for that minute.
Post Workout:
Foam Roll/ Static Stretch
Matt. B: 9 Rounds/Minutes and 5 HSPU=50 total HSPUs
HSPU =Feet against wall/ Nose touch to the floor
Sunday, December 25, 2011
6 pack from Santa
25/12/11
Feliz Natal/ Merry X-Mas...Since a lot of gyms will be closed today you can perform this workout in house!!
Pre:
Drink extra water:()
Burgener Warm-Up (PVC)
Skill Transfer (PVC)
Walk-Outs (5 w/ hands then 5 w/legs)
Shoulder Mobilty (15 PVC pass through 15 Sots press)
Ankle Mobility (Duck Walk)
WOD:
For Time:
Complete 100 Medicine Ball Cleans @20lbs
while performing 5 Burpees every minute on the minute.
After this task 100 Abmat Sit-Ups (hands secured on arms/feet unanchored)
Post: Stretch/Foam Roll
Matt B: 12:35
Post times or questions!!
Feliz Natal/ Merry X-Mas...Since a lot of gyms will be closed today you can perform this workout in house!!
Pre:
Drink extra water:()
Burgener Warm-Up (PVC)
Skill Transfer (PVC)
Walk-Outs (5 w/ hands then 5 w/legs)
Shoulder Mobilty (15 PVC pass through 15 Sots press)
Ankle Mobility (Duck Walk)
WOD:
For Time:
Complete 100 Medicine Ball Cleans @20lbs
while performing 5 Burpees every minute on the minute.
After this task 100 Abmat Sit-Ups (hands secured on arms/feet unanchored)
Post: Stretch/Foam Roll
Matt B: 12:35
Post times or questions!!
Friday, December 23, 2011
Iso-Sexta
23/12/11
Pre:
Mobility-Dynamic Stretch 10 min.
Workout:
Execute the following for a total 2 min. each:
Handstand Progression
Hollow Rock/Hollow Body
Hold Chin Over Bar
Bridge Up (on hands and feet)
L-Sit Progression
Post:
Static Stretch
Pre:
Mobility-Dynamic Stretch 10 min.
Workout:
Execute the following for a total 2 min. each:
Handstand Progression
Hollow Rock/Hollow Body
Hold Chin Over Bar
Bridge Up (on hands and feet)
L-Sit Progression
Post:
Static Stretch
Thursday, December 22, 2011
Meta-Quinta
22/12/11
Prep:
Bike to track
Hopping Side Lunges-12-20 reps
3 Pose Drills: (pose fall pull w/ jump rope)
10 Standing Hollow Bodys (shoulder core prep)
Duck Walk 30 seconds
Task:
5 Rounds for Time
200m Run
35 Double Unders
Post Wod:
Static Stretch
Ankle Mobility
Matt B: 7:49
Subs-
Beginner:
200m Run
40 Jumping Jacks
Intermediate:
200m Run
22 Tuck Jumps or Butt Kicks
Today is the first day of summer in Rio !!
Prep:
Bike to track
Hopping Side Lunges-12-20 reps
3 Pose Drills: (pose fall pull w/ jump rope)
10 Standing Hollow Bodys (shoulder core prep)
Duck Walk 30 seconds
Task:
5 Rounds for Time
200m Run
35 Double Unders
Post Wod:
Static Stretch
Ankle Mobility
Matt B: 7:49
Subs-
Beginner:
200m Run
40 Jumping Jacks
Intermediate:
200m Run
22 Tuck Jumps or Butt Kicks
Today is the first day of summer in Rio !!
Wednesday, December 21, 2011
Hangcleanin Out
21/12/11
Pre:
Shoulder Mobility
Hip Mobility
L-Sit progression
2 sets 10 reps Toes To Bar (strict as possible)
5 Negative Bar Muscle-Ups (slow) w/ min. break between reps
5 Candlesticks
Workout:
Weighted Pull-Up
2-2-2-2 (60-120 sec. rest in between)
25kg-30kg-30kg-30kg
3 Rounds For Time:
7 Straight Leg Deadlifts @135
7 Hang Power Cleans @135
1600m Bike (used recumbent bike)
Post:
Static stretch
Matt. B 12:59
Reminders:
powerful hip extension and fast elbows on clean
lock down the hollow body position on pull-ups
don't let back round on deadlift
Pre:
Shoulder Mobility
Hip Mobility
L-Sit progression
2 sets 10 reps Toes To Bar (strict as possible)
5 Negative Bar Muscle-Ups (slow) w/ min. break between reps
5 Candlesticks
Workout:
Weighted Pull-Up
2-2-2-2 (60-120 sec. rest in between)
25kg-30kg-30kg-30kg
3 Rounds For Time:
7 Straight Leg Deadlifts @135
7 Hang Power Cleans @135
1600m Bike (used recumbent bike)
Post:
Static stretch
Matt. B 12:59
Reminders:
powerful hip extension and fast elbows on clean
lock down the hollow body position on pull-ups
don't let back round on deadlift
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