20150619 FFM LongCycle+statics

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5 rounds of 5 minutes 1. [20s Rack, 20s Lockout, 20s Farmer’s hold] x3…+ 15x LongCycle2 @ 8s 60s Rest 2. [20s Rack, 20s Lockout] x4…+ 18x LongCycle2 @ 8s 60s Rest 3. [20s Farmer’s hold, 20s Lockout] x3…+ 22x LongCycle2 @ 8s 60s Rest 4. [20s Rack, 20s Lockout, 20s Farmer’s hold, 20s Lockout] x3…+ 8x LongCycle2 @ 8s 60s Rest 5. 33x LongCycle2 @ 8s Impetus file is here Typical HR profile… [google-drive-embed url=”https://docs.google.com/uc?id=0ByFs7LeBdaCHc1A5cGpzQ3dLNzg&export=download” title=”20150619-FFM-5×5(LC+statics).jpg” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_image_list.png” width=”95%” extra=”image” style=”embed”]

20150618 CircleOf(Legless)Friends

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Everybody stands at a station in the circle, and performs the exercise at their station for 30s. Then you have 10s to move to the next station. Repeat 12 times…then rest for ~60s. 5 rounds. [google-drive-embed url=”https://docs.google.com/uc?id=0ByFs7LeBdaCHU2QtOXpfY3l4MEk&export=download” title=”CircleOf(Legless)Friends.jpg” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_image_list.png” width=”95%” extra=”image” style=”embed”] Impetus file is here Some people swore at me for some reason. Apparently their legs hurt. Go figure

20150617 “x” + Jerks

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Section A is your choice from the list below – starts at 60s and increases by 15s each loop. (There is a halfway point marker built in to the timer setup). Section B Jerks2 at fixed pace (12rpm), but the number of reps increases by 6 on each loop. Just 2 rounds. Options for Section A: Pushups Bridge Wheel Get Up Sit Ups Goblet Squats Pillar Lunges Pistols (Alternating) 1 Leg Romanian Deadlift 1 Leg Boot Straps Frog Squats Impetus file is here Typical HR profile… [google-drive-embed url=”https://docs.google.com/uc?id=0ByFs7LeBdaCHZmxvTndZVWZMSEk&export=download” title=”20150617-x+J2.jpg” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_image_list.png” width=”95%” extra=”image” style=”embed”]

20150616 5×5 Tabatas

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A short, sharp, fast blast of 5 rounds of 5 mins each, using 20:10 Tabata timing. Work for 20s, rest for 10s…10 sets is one round/tabata. 5 rounds Semi Squat Jumps Heli Bells KB2 Bumps KB Leap Frog Kettlebell Shrimp Impetus file is here Typical HR profile… (to follow)

20150613 Saturday GPP/Singles Mix

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After a fairly tough week, we need a chill session with no doubles. 5 Rounds – takes ~1h10m 60s Wheel 60s Cleans Left 60s Cleans Right 60s Bridge 30s Dragon Hold Left 30s Dragon Hold Right 60s Snatch Left 60s Snatch Right 45s Frog Squats 50s Deck Sit Up 70s Long Cycle Left 70s Long Cycle Right 50s Russian Twist 30s Sprawl 30s Leap Frog 50s[++10s] Rest Impetus file is here Typical HR profile.. [google-drive-embed url=”https://docs.google.com/uc?id=0ByFs7LeBdaCHZjAzaTQtaEJsN2M&export=download” title=”20150613-SaturdayMix.jpg” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_image_list.png” width=”95%” extra=”image” style=”embed”]