Month: March 2020

Levers

• pi/4 Backlever [30 sec] + Dowel Extension [max time] x 2
• Plank rocks [5,7] + skin the cat [5] x 3
• Bicep ATYs [30 sec each] + Table rock [10] x 1
• Prone straddle hold on bench [1 min] + Banded backlever pulls [5] x 3
• Gut smash [1 min] + Isometric Milkshakers [7,15] x 3
• Cobra Stretch [30,60 sec] + Prone banded pull downs [5,9]  x 3
• German hang [4×50% max time] + Lock-off [4×50% max time]
• Banded front lever pulls [3,5] + Stripper dips [5,7] x 2

Conditioning

5 min total hanging tuck L-sit on straps
Every break perform 8 Zercher squats

OR

4 min total hanging tuck L-sit on straps
Every break perform 10 Zercher squats

OR

3 min total hanging tuck L-sit on straps
Every break perform 13 Zercher squats

Meathook/Reverse Meathook

• Thoracic flow v2.0 x 2
  • Push-up rocks (miniband) [8]
  • Bear twist [8]
  • Squat twist [8]
  • Prone swimmers [4]
• Russian Twist [16,20]+ Seated meathook stretch [3,5] x 2
• Windmills [5,7] + (L-sit)  skins [5,7] x 3
• Prone RMH arm lifts [5,9]+ R-H RMH rope hold [1 per side] x 3
• Banded LITs [7,10] + Meathook to meathook [10,20] x 2
• Inverse side arch holds [3,5 x 15 sec]  + Invert pike to RMH [2,4] x 3
• Side partner back extensions [10] + Low MH to MH [6,12] x 2

Conditioning

For time:

Complete 200 hundred jumping lunges.
Each time you break do 5 Supine Nutcrackers.

OR

Complete 150 hundred jumping lunges.
Each time you break do 8 supine nutcrackers.

OR

Complete 100 hundred jumping lunges.
Each time you break do 13 supine nutcrackers.

 

Mobility/rehab

• Teres roll out
• Anterior shoulder smash
• Capsule stretch
• Serratus roll out
• Peanut thoracic
• Aloha one side hang

 

 

Roll-ups

• L-sit butt slides [10] + Wide grip scap push-ups [10×5 sec] x 3
• Skin the cross [3,5] + leg swings [10] + Jefferson Curls [5 x 5 sec] x 3
• Planche n’ pike [3,5 x 3,5 sec] + weighted redeemers [15,20] x 3
• Support cross [3,5 x 3,5 sec] + Capsule stretch [30,60 sec] + Hinge rows [5] x 2
• (negative) Triangle press [3,5] + Server rotations [8×8 sec]  x 3
• Roll-up practice [1,3] + Gut smash [1 min] x 2-3
• Invert Bench Manna [3,5] +T-lift offs [5,7] + Flatback Skins [5] x 3
• Anterior shoulder smash [30,60 sec] + Infraspinatus pin n’ stretch [30,60 sec] x 2

Conditioning

Complete 66 reps of (depending on proficiency):

• Hand release push-ups
• Push-up with 2 second hold at bottom (use miniband if necessary)

Every time you break up your set of push-ups you must do [4] pistons

Kalashnikov

• Thoracic flow v2.0 x 2
  • Push-up rocks (miniband) [8]
  • Bear twist [8]
  • Squat twist [8]
  • Prone swimmers [4]
• Dowel Kalash [2×30 sec] + Archer switches [5] x 2-3
• Needle lower to RMH [2,3 per side] + LITs  [7,10] x 3
• Windmills [5,7] + (L-sit)  skins [5,7]
• Inverse side arch holds [3,5 x 15 sec] + Floor Kalash hold [3×5,10 sec]x 3
• Skin to RMH pulls [2,3] + Swim clubbers [5,7] x 3
• Prone Kalash arm lifts [6,9] + Kalash lowers [3,5] x 2
• Kalashnikov practice + Anterior shoulder smash x 3
•  1.5 wrist wrap in RMH -> lower to skin [2,3] +Armbar [90 sec] x 2

Conditioning

For time:

Complete 200 hundred jumping lunges.
Each time you break do 5 Supine Nutcrackers.

OR

Complete 150 hundred jumping lunges.
Each time you break do 8 supine nutcrackers.

OR

Complete 100 hundred jumping lunges.
Each time you break do 13 supine nutcrackers.

 

 

Mobility/rehab

• Teres roll out
• Anterior shoulder smash
• Capsule stretch
• Serratus roll out
• Peanut thoracic
• Aloha one side hang

 

 

Levers

• pi/4 Backlever [30 sec] + Dowel Extension [max time] x 2
• Plank rocks [5,7] + (L-sit) skin the cat [5] x 3
• Bicep ATYs [30 sec each] + Table rock [10] x 1
• Prone straddle hold on bench [1 min] + (Partner spot) Backlever pulls [5] x 3
• Gut smash [1 min] + Milkshakers [7,15] x 3
• Cobra Stretch [30,60 sec] + Banded levers walk [1] OR lever tick-tocks x 3
• German hang [4×50% max time] + Lock-off [4×50% max time]
• Hanging front lever pulls [1,5] + Stripper dips [5,7] x 2

Conditioning

5 min total hanging tuck L-sit on straps
Every break perform 8 Zercher squats

OR

4 min total hanging tuck L-sit on straps
Every break perform 10 Zercher squats

OR

3 min total hanging tuck L-sit on straps
Every break perform 13 Zercher squats

Roll-ups

• L-sit butt slides [10] + Wide grip scap push-ups [10×5 sec] x 3
• Single roll-ups  [3,5] + Jefferson curl [5x 5 sec]  x 2
• Roll-down to planche + Clavicle softner [1 min] x 2
• Single leg bridge up [8,16] + Roll-up from support practice  x 3
• Roll-up to invert cross + T-lift offs [5,7]
• Invert tuck crossfly  [3,7] + Capsule stretch [30,60 sec] x 2
• Triangle press [3,5] + weighted redeemers [15,20] x 3
• Anterior shoulder smash [30,60 sec] +Clavicle softner [30,60 sec] x 2

Conditioning

Complete 66 reps of (depending on proficiency):

• Hand release push-ups
• Push-up with 2 second hold at bottom (use miniband if necessary)

Every time you break up your set of push-ups you must do [4] pistons

 

IN A GALAXY FAR FAR AWAY
JABBA HAD ENOUGH OF BEING A SLUG
HE WOULD PUT HIS HANDS TO WORK
AND STAND LIKE A MAN
BUT THE JOURNEY TO AN AWFUL
SKYWALKER SINGLE ARM HANDSTAND
BEGINS WITH TWO HESITATING
PALMS TO THE GROUND

This is a special quarantine takeover! Instead of your regular Straps Jedi, the young Padawan Web-Master brings you a beginner handstand workout!

• Wrist Warmup x 3
  • Wrist Push-Up [10]
  • First Knuckle Push-up [10]
  • Wrist Rock [10]
  • Drinking Bird Wrist Thrusts [20]
• Wall Walk Shrugs  or A-Frame Shrugs [5,10] + Kneeling Shoulder Openers [5] x 3
• Supine Nutcracker [5,8] + Handstand Kick-up [5] x 3
•  Ball/Chair Handstand Press [3,5] or L-sit Butt Slide [10] + Wall Walk Shoulder Openers [5,8] x 3

Conditioning

• Circuit x 2
  • Hollow Body Hold [30sec – 1min]
  • Wall Walk Handstand Hold [80% Effort]
  • Superman Hold [30sec – 1min]

 

IN A HOME FAR, FAR AWAY
FROM CIRCOFIT.
EVERYONE WAS GETTING THEIR BACK BALANCE
COVID 2020 STRONG…

• Pelvic control series on feet x 2
  • Pelvic tilts [10]
  • Arm lifts [10]
  • Bird dogs [10]
• Plank series x 3
  • Scap push-up [10]
  • Side plank [10 sec]
  • Reverse scap push-up [10]
  • Side plank [10 sec]
• Swim clubbers [5] + Elbow side plank twist [6,10] x 2
• L-sit butt slides [10] + (Weighted) redeemers [20] x 3
• Lunge thoracic twist [5] + Windmills [5,9] x 2
• Bear twists [20] + Ironman twist [2,4] x 3
• Forward planche rocks [5×3 sec hold] + Single leg bridge [10] x 3

Conditioning

You must start and finish with Twist Mountain Climbers.
Make sure your knee touches your forearm on each twist mountain climber and hold for 0.5 seconds
Make sure your hands stay out at your sides and you are standing straight up and looking forward for each jumping lunge.

For time:

Complete 200 hundred jumping lunges.
Each time you break do 10 twist mountain climbers

OR

Complete 150 hundred jumping lunges.
Each time you break do 20 twist mountain climbers

OR

Complete 100 hundred jumping lunges.
Each time you break do 30 twist mountain climbers

 

Leverish

• Pelvic control series on feet x 2
  • Pelvic tilts [10]
  • Arm lifts [5 per arm]
  • Bird dogs [5 per arm]
• Miniband piked leg lifts [5,7 per leg] + L-sit thrusts [5,8] x 3
• Bicep ATYs [30 sec each, left arm] + Table rock [10] + Bicep ATYs [30 sec each, right side] + Table rock [10] x 1
• Elbow plank rocks [6,9] + Axial hip rotations [10 per leg] x3
• Prone hip glides [5,7 per leg] + Prone bent arm shoulder extensions [5×3 sec hold] x 2
• Open hip ground pistons [3,5] + Cobra Stretch [30,60 sec] x 3
• Isometric Middle splits [90 sec] + Dowel Extension [max time] x 2

Conditioning

For time:

Complete 6 minutes of Wall sit.
Every continuous minute of wall sit and each time you break do 7 Hand release push-ups .

OR

Complete 5 minutes of Wall sit.
Every continuous minute of wall sit and each time you break do 10 Hand release push-ups .

OR

Complete 4 minutes of Wall sit.
Every continuous minute of wall sit and each time you break do 13 Hand release push-ups .