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Posts Tagged ‘Knees-to-Elbows’

Sunday 06.02.19

Warm-Up

A) 2 Rounds:

12 Calorie Row
12 Lunges
12 Push-Ups
12 Ring Rows

B) EMOM x 6

Odd Minutes:
8 Knee Raises
4 Burpees

Even Minutes:
8 Push-Ups
4 Strict Pull-Ups

Workout

8 Minute AMRAP:

10 Hand Release Push-Ups, RX+: 10 Bar Dips
10 Calorie Row

Then,

– 2:00 rest

8 Minute AMRAP:

1 Rope Climb, RX+: Legless Climb
5 Thrusters, 95#/65#

Then,

– 2:00 rest

8 Minute AMRAP:

10 Knees-to-Elbows
10 Calorie Bike

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

Note: all 8-minute couplets should be performed in unbroken sets. Scale movements and load as needed.

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Sunday 06.02.19

Warm-Up

A) 2 Rounds:

12 Calorie Row
12 Lunges
12 Push-Ups
12 Ring Rows

B) EMOM x 6

Odd Minutes:
8 Knee Raises
4 Burpees

Even Minutes:
8 Push-Ups
4 Strict Pull-Ups

Workout

8 Minute AMRAP:

10 Hand Release Push-Ups, RX+: 10 Bar Dips
10 Calorie Row

Then,

– 2:00 rest

8 Minute AMRAP:

1 Rope Climb, RX+: Legless Climb
5 Thrusters, 95#/65#

Then,

– 2:00 rest

8 Minute AMRAP:

10 Knees-to-Elbows
10 Calorie Bike

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

Note: all 8-minute couplets should be performed in unbroken sets. Scale movements and load as needed.

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Sunday 03.10.19

Warm-Up

A) 3 Rounds of:

24 Double-Unders
12 Wall Balls
6 Push-Ups

B) 3 Rounds:

12 Ball Slams
12 Power Snatches, with an empty bar
12 Overhead Squats
12 Knee Raises

Workout

(Retest- 10/10/18)

“You’re a TEN!”

For Time:

10 to 1:

Bar Dips
Knees to Elbows
Box Jumps, 24”/20”

Then:
800m Run

Then:
10 to 1
Overhead Squats
Deadlift
Burpees Over-the-Bar

AX: 75#/55#

RX: 95#/65#

RX+: Ring Dips, 115#/85#

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.

Dips: you should scale to the appropriate movement. If dips are challenging, scale to close grip push ups.

Knees To Elbows: scale to Knee raises if needed.

Overhead Squats: scale that cannot safely move in the overhead squat position, should scale to front squats.

You should lay parallel to the loaded barbell and perform your burpees jumping with both feet off the ground and landing with both feet together on the ground.

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Sunday 03.10.19

Warm-Up

A) 3 Rounds of:

24 Double-Unders
12 Wall Balls
6 Push-Ups

B) 3 Rounds:

12 Ball Slams
12 Power Snatches, with an empty bar
12 Overhead Squats
12 Knee Raises

Workout

(Retest- 10/10/18)

“You’re a TEN!”

For Time:

10 to 1:

Bar Dips
Knees to Elbows
Box Jumps, 24”/20”

Then:
800m Run

Then:
10 to 1
Overhead Squats
Deadlift
Burpees Over-the-Bar

AX: 75#/55#

RX: 95#/65#

RX+: Ring Dips, 115#/85#

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.

Dips: you should scale to the appropriate movement. If dips are challenging, scale to close grip push ups.

Knees To Elbows: scale to Knee raises if needed.

Overhead Squats: scale that cannot safely move in the overhead squat position, should scale to front squats.

You should lay parallel to the loaded barbell and perform your burpees jumping with both feet off the ground and landing with both feet together on the ground.

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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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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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Friday 02.01.19

Warm-Up

A) Every 3 Minutes x 3 rounds:

20 Single-Unders
20 Double-Unders
10 Dumbbell Power Cleans
10 Knees-to-Elbows

B) Every 2 Minutes x 3 rounds:

(with an empty barbell)
3 Muscle Snatches, above the knee
3 Squat Snatches, above the knee
3 Squat Snatches, below the knee
3 Overhead Squats

Strength

Squat Snatch

3 sets x 3 reps

Note: build to a weight that is challenging for 3 reps, but yet that you can repeat for 3 sets. This should not be a grinding set of 3. You may use the percentages between 75-80% of your best snatch if you have a number from the last 6 months. Compare the load from last week.

Strength Tip

If athletes’ technique is not there yet with the snatch, stay above the knees and master this position first before adding more range of motion. Make Sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease of the athlete above parallel.

Workout

Capacity:

9 Power Cleans*
9 Front Squats
9 Shoulders-to-Overhead
90 Double-Unders
6 Power Cleans
6 Front Squats
6 Shoulders-to-Overhead
60 Double-Unders
3 Power Cleans
3 Front Squats
3 Shoulders-to-Overhead
30 Double-Unders

AX: 95#/65#
RX: 135#/95#
RX+: 185#/135#

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 go

Power Clean: you should choose a load that is challenging on the bar that you can perform quick singles with.

Front Squat: you should choose a weight that you can complete in 2 sets or less.

Double-Unders: scale to single-unders x 2 the repetitions listed.

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Friday 02.01.19

Warm-Up

A) Every 3 Minutes x 3 rounds:

20 Single-Unders
20 Double-Unders
10 Dumbbell Power Cleans
10 Knees-to-Elbows

B) Every 2 Minutes x 3 rounds:

(with an empty barbell)
3 Muscle Snatches, above the knee
3 Squat Snatches, above the knee
3 Squat Snatches, below the knee
3 Overhead Squats

Strength

Squat Snatch

3 sets x 3 reps

Note: build to a weight that is challenging for 3 reps, but yet that you can repeat for 3 sets. This should not be a grinding set of 3. You may use the percentages between 75-80% of your best snatch if you have a number from the last 6 months. Compare the load from last week.

Strength Tip

If athletes’ technique is not there yet with the snatch, stay above the knees and master this position first before adding more range of motion. Make Sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease of the athlete above parallel.

Workout

Capacity:

9 Power Cleans*
9 Front Squats
9 Shoulders-to-Overhead
90 Double-Unders
6 Power Cleans
6 Front Squats
6 Shoulders-to-Overhead
60 Double-Unders
3 Power Cleans
3 Front Squats
3 Shoulders-to-Overhead
30 Double-Unders

AX: 95#/65#
RX: 135#/95#
RX+: 185#/135#

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 go

Power Clean: you should choose a load that is challenging on the bar that you can perform quick singles with.

Front Squat: you should choose a weight that you can complete in 2 sets or less.

Double-Unders: scale to single-unders x 2 the repetitions listed.

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Saturday 01.19.19

Warm-Up

A) 3 Rounds:

12 Calorie Row
6 Burpee Box Jumps, 20”

B) 2 Rounds:

16 Push Press, with dumbbells
16 Ring Rows
16 Windmills, with a light kettlebell

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

Each part 3 minutes on / 1 minute off:

A.
500m Row
Max Handstand Push-Ups

B.
500m Row
Max Rope Climbs

C.
500m Row
Max Knees-to-Elbows

Workout Tip

Row: if you can not row 500m under 2:00 Scale to 400m on the rower, You should have 1 minute of work after the row.

Handstand Push-Ups: scale to Dumbell press at a load that you can complete 10 repetitions each time you pick up the dumbbells.

Rope Climbs: if you do not have access to a rope or cannot perform rope climbs scale to strict ring rows or barbell rows.

Knees to elbows: scale to sit-ups if we can not complete knees to elbows

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Saturday 01.19.19

Warm-Up

A) 3 Rounds:

12 Calorie Row
6 Burpee Box Jumps, 20”

B) 2 Rounds:

16 Push Press, with dumbbells
16 Ring Rows
16 Windmills, with a light kettlebell

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

Each part 3 minutes on / 1 minute off:

A.
500m Row
Max Handstand Push-Ups

B.
500m Row
Max Rope Climbs

C.
500m Row
Max Knees-to-Elbows

Workout Tip

Row: if you can not row 500m under 2:00 Scale to 400m on the rower, You should have 1 minute of work after the row.

Handstand Push-Ups: scale to Dumbell press at a load that you can complete 10 repetitions each time you pick up the dumbbells.

Rope Climbs: if you do not have access to a rope or cannot perform rope climbs scale to strict ring rows or barbell rows.

Knees to elbows: scale to sit-ups if we can not complete knees to elbows

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Friday 01.04.19

Warm-Up

A) 2 Rounds:

12 Calorie Row
12 Lunges
12 Push-Ups

B) EMOM x 6 minutes:

Odd Minutes:

8 Shoulder Rolls
4 Burpees

Even Minutes:

8 Strict Press with an empty bar
4 Strict Pull-Ups

Strength

Superset A and B then rest 3 minutes:

A.
Strict Press
4 sets x 10 reps

B.
Bent Over Row
4 sets x 10 reps

Strength Tip

Set up 2 bars. You should build to a weight that is challenging for both movements, yet you can perform unbroken sets of 10 repetitions every time you touch the bar. You will perform 10 Strict Press followed by 10 Bent Over Rows. After both movements are complete, rest 3 minutes.

Workout

12 Minute Ladder:

3 Handstand Push-Ups
3 Toes-to-Bar
3 Box Overs 20″/24″
3 Handstand Push-Ups
6 Toes-to-Bar
6 Box Overs
3 Handstand Push-Ups
9 Toes-to-Bar
9 Box Overs
3 Handstand Push-Ups
12 Toes-to-Bar
12 Box Overs
3 Handstand Push-Ups
…etc until the time is up

Workout Tip

Handstand Push-Ups: you may scale to dumbbell strict press if handstand push-ups are too challenging.

Toes to Bar: you may scale to knees to elbows with the same rep schemes or you may double the repetitions and perform knees to elbows or knee raises.

Box Overs: step ups are acceptable.

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Friday 01.04.19

Warm-Up

A) 2 Rounds:

12 Calorie Row
12 Lunges
12 Push-Ups

B) EMOM x 6 minutes:

Odd Minutes:

8 Shoulder Rolls
4 Burpees

Even Minutes:

8 Strict Press with an empty bar
4 Strict Pull-Ups

Strength

Superset A and B then rest 3 minutes:

A.
Strict Press
4 sets x 10 reps

B.
Bent Over Row
4 sets x 10 reps

Strength Tip

Set up 2 bars. You should build to a weight that is challenging for both movements, yet you can perform unbroken sets of 10 repetitions every time you touch the bar. You will perform 10 Strict Press followed by 10 Bent Over Rows. After both movements are complete, rest 3 minutes.

Workout

12 Minute Ladder:

3 Handstand Push-Ups
3 Toes-to-Bar
3 Box Overs 20″/24″
3 Handstand Push-Ups
6 Toes-to-Bar
6 Box Overs
3 Handstand Push-Ups
9 Toes-to-Bar
9 Box Overs
3 Handstand Push-Ups
12 Toes-to-Bar
12 Box Overs
3 Handstand Push-Ups
…etc until the time is up

Workout Tip

Handstand Push-Ups: you may scale to dumbbell strict press if handstand push-ups are too challenging.

Toes to Bar: you may scale to knees to elbows with the same rep schemes or you may double the repetitions and perform knees to elbows or knee raises.

Box Overs: step ups are acceptable.

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