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Posts Tagged ‘GHD Sit-Up’

Saturday 02.16.19

Warm-Up

A) 4 Rounds:

250m Row
10 Strict Dumbbell Press, 20lb/10lb
10 GHD Sit-Up
Rest 45 Seconds

B) 30-24-18:

Single-Unders

15-12-9:

Wall Balls, 14#/12#

Strength

Push Press

3 sets x 8 reps

Strength Tip

Build each set, starting with the bar, in reps of 8 until you build to a challenging weight that is repeatable for the number of sets listed.

Workout

5 Rounds For Time:

7 Shoulder-to-Overhead,
7 Broad Jumps
14 Knees-to-Elbows
Rest 1 Minute

RX+ – 165#/115#
RX- 135#/95#
AX – 115#/75#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.

Shoulder to Overhead: you should complete all sets under 30 seconds, scale weight if needed.

Broad Jump: this is for max distance!

Knees-to-Elbows: you should complete all repetitions in 2 sets or less.

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Saturday 02.16.19

Warm-Up

A) 4 Rounds:

250m Row
10 Strict Dumbbell Press, 20lb/10lb
10 GHD Sit-Up
Rest 45 Seconds

B) 30-24-18:

Single-Unders

15-12-9:

Wall Balls, 14#/12#

Strength

Push Press

3 sets x 8 reps

Strength Tip

Build each set, starting with the bar, in reps of 8 until you build to a challenging weight that is repeatable for the number of sets listed.

Workout

5 Rounds For Time:

7 Shoulder-to-Overhead,
7 Broad Jumps
14 Knees-to-Elbows
Rest 1 Minute

RX+ – 165#/115#
RX- 135#/95#
AX – 115#/75#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.

Shoulder to Overhead: you should complete all sets under 30 seconds, scale weight if needed.

Broad Jump: this is for max distance!

Knees-to-Elbows: you should complete all repetitions in 2 sets or less.

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Thursday 02.14.19

Warm-Up

A)
20 Single-Unders
10 sec Rest
20 Air Squats
10 sec Rest
20 L Sit

B) 3 Rounds of:

10 Muscle Cleans, below the knee with an empty bar
10 Power Cleans, below the knee with an empty bar
Rest 30 seconds
10 calories Row
Rest 30 seconds

Strength

Power Cleans, unbroken
3 sets x 4 rest

Objective: build each set, starting with the bar, in reps of 4 until you build to a challenging weight that is repeatable for the number of sets listed. Rest 3 minutes in between sets.

Strength Tip

Start with an empty bar at mid-shin, and complete 4 Power Cleans without letting go of the bar. From the ground lift the bar and receive the bar in the front squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then bring the bar back down and repeat for the repetitions listed.

Workout

Capacity

Every 2 Minutes x 6:

RX+:
20 Double-Unders
15 Wall Balls, 20#/14#
10 GHD Sit-Ups

AX:
20 Singles
15 Wall Balls 14#/12#
10 Sit Ups

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.

Wall Balls: should be completed in 1 set each round. Scale load as needed.

Double-Unders: you should complete the double unders in 60 seconds or less, scale as needed.

GHD Sit-Ups: You may scale to sit ups if time is running out.

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Thursday 02.14.19

Warm-Up

A)
20 Single-Unders
10 sec Rest
20 Air Squats
10 sec Rest
20 L Sit

B) 3 Rounds of:

10 Muscle Cleans, below the knee with an empty bar
10 Power Cleans, below the knee with an empty bar
Rest 30 seconds
10 calories Row
Rest 30 seconds

Strength

Power Cleans, unbroken
3 sets x 4 rest

Objective: build each set, starting with the bar, in reps of 4 until you build to a challenging weight that is repeatable for the number of sets listed. Rest 3 minutes in between sets.

Strength Tip

Start with an empty bar at mid-shin, and complete 4 Power Cleans without letting go of the bar. From the ground lift the bar and receive the bar in the front squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then bring the bar back down and repeat for the repetitions listed.

Workout

Capacity

Every 2 Minutes x 6:

RX+:
20 Double-Unders
15 Wall Balls, 20#/14#
10 GHD Sit-Ups

AX:
20 Singles
15 Wall Balls 14#/12#
10 Sit Ups

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.

Wall Balls: should be completed in 1 set each round. Scale load as needed.

Double-Unders: you should complete the double unders in 60 seconds or less, scale as needed.

GHD Sit-Ups: You may scale to sit ups if time is running out.

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Sunday 02.10.19

Warm-Up

A) 3 Rounds:

5 Burpees
10 Pull-Ups
10 Press, with an empty bar
20 Sit-Ups

B) 3 Rounds:

1min Calorie Bike at a 7/10 effort
10 Kettlebell Swings, 35#, 26#
100m Jog

Workout

“FOR THE 6”

6 Minute AMRAP:

10 Burpees Over The Bar
10 GHD Sit-Ups

– 2 Minute Rest

6 Minute AMRAP:

10 Hang Power Cleans 135#/95#
10 Box Jumps 24in/20in

– 2 Minute Rest

6 Minute AMRAP:

10 Front Squats 135#/95#
10 Shoulder-to-Overhead 135#/95#

– 2 Minute Rest

6 Minute AMRAP:

10 Cal Row
10 Kettlebell Swings, 53#/35#

– 2 Minute Rest

Workout Tip

Toes-to-Bar: you should complete all repetitions in 2 sets or less, scale to Knees to Elbow if needed.

Hang Power Clean: you should complete all repetitions in 2 sets or less, scale load as needed.

Box Jumps: you may step up and step down.

Front Squats: you should use the same weight as the hang power cleans.

Shoulder-to-Overhead: you should complete all repetitions in 2 sets or less, scale load as needed.

Cal Row: this station should not take more than 40 seconds to complete.

Kettlebell Swings: should be unbroken!

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Sunday 02.10.19

Warm-Up

A) 3 Rounds:

5 Burpees
10 Pull-Ups
10 Press, with an empty bar
20 Sit-Ups

B) 3 Rounds:

1min Calorie Bike at a 7/10 effort
10 Kettlebell Swings, 35#, 26#
100m Jog

Workout

“FOR THE 6”

6 Minute AMRAP:

10 Burpees Over The Bar
10 GHD Sit-Ups

– 2 Minute Rest

6 Minute AMRAP:

10 Hang Power Cleans 135#/95#
10 Box Jumps 24in/20in

– 2 Minute Rest

6 Minute AMRAP:

10 Front Squats 135#/95#
10 Shoulder-to-Overhead 135#/95#

– 2 Minute Rest

6 Minute AMRAP:

10 Cal Row
10 Kettlebell Swings, 53#/35#

– 2 Minute Rest

Workout Tip

Toes-to-Bar: you should complete all repetitions in 2 sets or less, scale to Knees to Elbow if needed.

Hang Power Clean: you should complete all repetitions in 2 sets or less, scale load as needed.

Box Jumps: you may step up and step down.

Front Squats: you should use the same weight as the hang power cleans.

Shoulder-to-Overhead: you should complete all repetitions in 2 sets or less, scale load as needed.

Cal Row: this station should not take more than 40 seconds to complete.

Kettlebell Swings: should be unbroken!

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Sunday 02.03.19

Warm-Up

A) 5 Rounds:

40 seconds Bike, at a moderate pace
20 Seconds Bike, at a fast pace

B) 2 Rounds:

100m Run
10 Push-Ups
100m Run
10 Kipping Pull-Ups

Workout

Capacity

Every 3 minutes x 3 rounds:

12/10 Calorie Bike
10 Strict Handstand Push-Ups
10 GHD Sit-Ups

Every 3 minutes x 3 rounds:

200m run
Pull-Ups*
20 Sit-Ups

*AX: 10 Pull-Ups
RX: 15 Pull-Ups
RX+: 20 Pull-Ups

Every 3 minutes x 3 rounds:

30m Walking Lunges
30m Broad Jump
60 second Plank Hold

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.

RX – most athletes that have training experience and want a little push!

RX+ – competitive athletes that want a little more dose of the good stuff.

Every station you should have 20-30 seconds of rest. Scale repetitions and make the appropriate modifications. For Handstand Push-Ups, scale to seated dumbbell press at a load you can complete all 10 repetitions unbroken.

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Wednesday 01.30.19

Warm-Up

A) 2 Rounds of:

10m Bear Crawl
10m High Knees
10m Butt Kicker
10 Dumbbell Push Press

B) 1 Round:

100m Run
5 Burpees
100m Run
10 Lunges
100m Run
15 GHD Sit-Ups
100m Run

Strength

1 Heavy Set:

1 Push Press
1 Split jerk

Strength Tip

Your goal is to build to a heavy set of the complex. You will use the last 3 weeks of data to help you gauge your jumps.

Workout

Capacity

Every 2 minutes x 5 rounds:

200m Run
10 Dumbbell Snatches (5 each)

AX: 35#/25#
RX: 50#/35#
RX+: 70#/50#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.

RX – most athletes that have training experience and want a little push!

RX+: competitive athletes that want a little more dose of the good stuff.

Run: you should complete the run in 1 minute or less! Scale the run to 150m or 100m if needed.

Dumbbell Snatch: you should be able to complete all 5 repetitions without putting the dumbbell down, and you should be able to complete all 10 repetitions in less than 30 seconds! Scale load as needed.

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Sunday 02.03.19

Warm-Up

A) 5 Rounds:

40 seconds Bike, at a moderate pace
20 Seconds Bike, at a fast pace

B) 2 Rounds:

100m Run
10 Push-Ups
100m Run
10 Kipping Pull-Ups

Workout

Capacity

Every 3 minutes x 3 rounds:

12/10 Calorie Bike
10 Strict Handstand Push-Ups
10 GHD Sit-Ups

Every 3 minutes x 3 rounds:

200m run
Pull-Ups*
20 Sit-Ups

*AX: 10 Pull-Ups
RX: 15 Pull-Ups
RX+: 20 Pull-Ups

Every 3 minutes x 3 rounds:

30m Walking Lunges
30m Broad Jump
60 second Plank Hold

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.

RX – most athletes that have training experience and want a little push!

RX+ – competitive athletes that want a little more dose of the good stuff.

Every station you should have 20-30 seconds of rest. Scale repetitions and make the appropriate modifications. For Handstand Push-Ups, scale to seated dumbbell press at a load you can complete all 10 repetitions unbroken.

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Wednesday 01.30.19

Warm-Up

A) 2 Rounds of:

10m Bear Crawl
10m High Knees
10m Butt Kicker
10 Dumbbell Push Press

B) 1 Round:

100m Run
5 Burpees
100m Run
10 Lunges
100m Run
15 GHD Sit-Ups
100m Run

Strength

1 Heavy Set:

1 Push Press
1 Split jerk

Strength Tip

Your goal is to build to a heavy set of the complex. You will use the last 3 weeks of data to help you gauge your jumps.

Workout

Capacity

Every 2 minutes x 5 rounds:

200m Run
10 Dumbbell Snatches (5 each)

AX: 35#/25#
RX: 50#/35#
RX+: 70#/50#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.

RX – most athletes that have training experience and want a little push!

RX+: competitive athletes that want a little more dose of the good stuff.

Run: you should complete the run in 1 minute or less! Scale the run to 150m or 100m if needed.

Dumbbell Snatch: you should be able to complete all 5 repetitions without putting the dumbbell down, and you should be able to complete all 10 repetitions in less than 30 seconds! Scale load as needed.

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Monday 01.14.19

Warm-Up

A) 21-14-7:

Calories on the Rower

7-7-7:

Deadlift, with an empty barbell

B) 20-15-10-5:

Abmat Sit-Up

4-3-2-1:

Burpee

Strength

Deadlift

6 sets x 3 reps

Note: build over the first four sets. The fourth set should be tough but submaximal, leaving one good reps in the tank. The fifth/sixth set is 10% lighter than the fourth. This is the second week of 3s, track your progress.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Workout

“EMOMDAY”

Every 3 Minutes X 6 rounds, alternating:

21 Calorie Row
12 GHD Sit-Ups

Workout Tip

Row: you should row under 90 seconds each round, scale to 18 or 16 calories to stay 90 seconds or under.
GHD Sit-Ups: if there are no ghds you may sub for toes-to-bar.

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Saturday 01.12.19

Warm-Up

A) 2 Rounds:

12 Calorie Row
12 Lunges
12 Push-Ups

B) 2 Rounds:

16 Push Press, with an empty bar
16 Sit-Ups
16 Ring Rows

Strength

Superset A and B then rest 3 minutes:

A.
Strict Press
4 sets x 5 reps

B.
Strict Pull-Ups
4 sets x 5 reps

Strength Tip

You should build to a weight that is challenging for both movements, yet you can perform unbroken sets of 5 repetitions every time you touch the bar. You will perform 5 Strict Press followed by 5 Strict Pull Ups. After both movements are complete, rest 3 minutes. If you can not perform pull-ups, perform 5 negative pull-ups.

Workout

Capacity

3 Rounds:

5 Ring Muscle-Ups
10 GHD Sit-Ups

Then,
3 Rounds:

10 Bar Dips
10 Calorie Row

Workout Tip

Muscle-Ups: you should be able to complete all repetitions in 2 minutes or less. Scale repetitions as needed.

GHD Sit-Ups: you may scale to 10 toes to bar or 20 sit-ups every round.

Bar Dips: You should be able to complete all 10 repetitions in 2 sets or less. Scale as needed.

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