Handstand Practice
Broad Jumps Uphill
5 x 5 with reset
5 x 5 continuous
Glow Run
Showing posts with label handstand. Show all posts
Showing posts with label handstand. Show all posts
Friday 10/21/11
Phil:
Handstand Practice
10 min AMRAP of:
10 KB Get-ups, 1.5 pd/1 pd
20 KB Swings, 2 pd/1.5 pd
Kiley:
Rest Day
Handstand Practice
10 min AMRAP of:
10 KB Get-ups, 1.5 pd/1 pd
20 KB Swings, 2 pd/1.5 pd
Kiley:
Rest Day
Friday 10/14/11
Phil:
Handstand Practice
10 min AMRAP of:
10 Get-ups (5 right, 5 left), 1.5 pd/1 pd
10 Box Jumps, 30"/24"
Kiley:
"Cindy"
20 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Handstand Practice
10 min AMRAP of:
10 Get-ups (5 right, 5 left), 1.5 pd/1 pd
10 Box Jumps, 30"/24"
Kiley:
"Cindy"
20 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Friday 10/07/11
Phil:
Handstand Practice
Depending on the arm situation, I might do the power snatch and KB step-up metcon from last Friday.
Kiley:
"Carse"
21-18-15-12-9-6-3 reps for time of:
Clean, 65#
DU's
Deadlift, 135#
Box Jump, 24"
Begin each round with a 50 meter Bear Crawl
Handstand Practice
Depending on the arm situation, I might do the power snatch and KB step-up metcon from last Friday.
Kiley:
"Carse"
21-18-15-12-9-6-3 reps for time of:
Clean, 65#
DU's
Deadlift, 135#
Box Jump, 24"
Begin each round with a 50 meter Bear Crawl
Friday 09/30/11
Phil:
Handstand practice
5 rounds for time of:
6 Power Snatches, 135#/95#
10 KB Step-ups, 1.5 pood/1 pood each hand, 20" box
Courtesy of CFFB
Kiley:
Front Squat
3 x 5
For time, 5-10-15-10-5 reps of:
Thrusters, 63#
Pull-ups
Run 200m between each couplet
Handstand practice
5 rounds for time of:
6 Power Snatches, 135#/95#
10 KB Step-ups, 1.5 pood/1 pood each hand, 20" box
Courtesy of CFFB
Kiley:
Front Squat
3 x 5
For time, 5-10-15-10-5 reps of:
Thrusters, 63#
Pull-ups
Run 200m between each couplet
Friday 09/23/11
Phil:
Handstand practice
Some metcon at Urban.
Kiley:
4 rounds of AMRAP in 3:00, resting 1:00 between each round:
20 walking lunges, starting on track
Finish lap 1, run 2nd lap
20 1-arm DB Snatches, 10 each arm
20 Sit-ups
Handstand practice
Some metcon at Urban.
Kiley:
4 rounds of AMRAP in 3:00, resting 1:00 between each round:
20 walking lunges, starting on track
Finish lap 1, run 2nd lap
20 1-arm DB Snatches, 10 each arm
20 Sit-ups
Friday 09/16/11
Phil:
Handstand Practice
For time:
20 Burpees
40 Sit-ups
20 Pull-ups
40 Double-unders
20 Slapping/Clapping Push-ups
40 KB Swings, 1.5 pood/1 pood
20 OH Lunges, 45#/25#
Originally (someday, I'll actually do this one):
21, 15, 9 reps for time of:
Push Press, 135#/95#
Ring Dips
Burpees
SDHP, 95#/65#
Courtesy - modified - of CFFB. The SDHP was originally a calorie row.
Kiley:
For time:
20 Burpees
40 Sit-ups
20 Pull-ups
40 Double-unders
20 Clapping Push-ups
40 KB Swings, 1 pood
20 OH Lunges, 25#
Handstand Practice
For time:
20 Burpees
40 Sit-ups
20 Pull-ups
40 Double-unders
20 Slapping/Clapping Push-ups
40 KB Swings, 1.5 pood/1 pood
20 OH Lunges, 45#/25#
Originally (someday, I'll actually do this one):
21, 15, 9 reps for time of:
Push Press, 135#/95#
Ring Dips
Burpees
SDHP, 95#/65#
Courtesy - modified - of CFFB. The SDHP was originally a calorie row.
Kiley:
For time:
20 Burpees
40 Sit-ups
20 Pull-ups
40 Double-unders
20 Clapping Push-ups
40 KB Swings, 1 pood
20 OH Lunges, 25#
Friday 09/09/11
Phil:
Handstand Practice
2 rounds AMReAP of:
DB Power Clean and Jerk, 50# per DB
Row (meters)
Push-ups
1 round is comprised of 2:00 at each station with a 30 sec rest between stations.
Omaha Midnight Run 5K
Kiley:
2 rounds of 2:00 on, :30 off, max reps of:
Row
Push-ups
DB Power Clean and Jerk
Rest a few minutes.
12 x 100m run, resting 1:00 between each
Handstand Practice
2 rounds AMReAP of:
DB Power Clean and Jerk, 50# per DB
Row (meters)
Push-ups
1 round is comprised of 2:00 at each station with a 30 sec rest between stations.
Omaha Midnight Run 5K
Kiley:
2 rounds of 2:00 on, :30 off, max reps of:
Row
Push-ups
DB Power Clean and Jerk
Rest a few minutes.
12 x 100m run, resting 1:00 between each
Friday 09/02/11
Phil:
Handstand Practice
For time:
15 Deadlifts, 315#/215#
1 Down-back
60 Sit-ups
10 Deadlifts, 315#/215#
1 Down-back
40 Sit-ups
5 Deadlifts, 315#/215#
1 Down-back
20 Sit-ups
Compare to 11/17/09.
Originally:
21, 15, 9 reps for time of:
Push Press, 135#/95#
Ring Dips
Burpees
SDHP, 95#/65#
Courtesy - modified - of CFFB. The SDHP was originally a calorie row.
Kiley:
2 rounds, max reps of :90 on, :30 off:
OHS, 63#
TTB
Thrusters, 63#
KTE
Cleans, 63#
Sit-ups
Handstand Practice
For time:
15 Deadlifts, 315#/215#
1 Down-back
60 Sit-ups
10 Deadlifts, 315#/215#
1 Down-back
40 Sit-ups
5 Deadlifts, 315#/215#
1 Down-back
20 Sit-ups
Compare to 11/17/09.
Originally:
21, 15, 9 reps for time of:
Push Press, 135#/95#
Ring Dips
Burpees
SDHP, 95#/65#
Courtesy - modified - of CFFB. The SDHP was originally a calorie row.
Kiley:
2 rounds, max reps of :90 on, :30 off:
OHS, 63#
TTB
Thrusters, 63#
KTE
Cleans, 63#
Sit-ups
Friday 08/26/11
Phil:
Handstand practice
3 rounds for time of:
6 Standing Broad Jumps (at least 6 feet per jump)
21 KB Swings, 2 pood/1.5 pood
24 Push-ups
(Courtesy of CF Football)
Compare to 02/07/10.
Handstand practice
3 rounds for time of:
6 Standing Broad Jumps (at least 6 feet per jump)
21 KB Swings, 2 pood/1.5 pood
24 Push-ups
(Courtesy of CF Football)
Compare to 02/07/10.
Friday 08/12/11
Phil:
5 min AMRAP of:
7 Deadlifts, 315#
21 Double-unders
Rest approx 5 min.
3 rounds AMReAP of:
KTE
Push-ups
Box Jumps, 30"
DB Hang Power Clean and Jerks, 55# per DB
30 sec on and 30 sec off at each station, then rotate to the next station - this is 4 min per round and 12 min total.
Originally posted:
Handstand practice
For time:
21-15-9 Deadlifts, 1.25 x BW
40-30-20 Double-unders
21-15-9 Burpees
Courtesy of CrossFit KC
Compare to 11/06/09.
Kiley:
5 minute AMRAP of:
7 Deadlifts, 135#
21 Double-Unders
Rest about 5 minutes
3 rounds of :30 on, :30 off AMReAP of the following:
DB Hang Power Clean and Jerk, 30#
KTE
Push-ups
Box Jumps, 24"
5 min AMRAP of:
7 Deadlifts, 315#
21 Double-unders
Rest approx 5 min.
3 rounds AMReAP of:
KTE
Push-ups
Box Jumps, 30"
DB Hang Power Clean and Jerks, 55# per DB
30 sec on and 30 sec off at each station, then rotate to the next station - this is 4 min per round and 12 min total.
Originally posted:
Handstand practice
For time:
21-15-9 Deadlifts, 1.25 x BW
40-30-20 Double-unders
21-15-9 Burpees
Courtesy of CrossFit KC
Compare to 11/06/09.
Kiley:
5 minute AMRAP of:
7 Deadlifts, 135#
21 Double-Unders
Rest about 5 minutes
3 rounds of :30 on, :30 off AMReAP of the following:
DB Hang Power Clean and Jerk, 30#
KTE
Push-ups
Box Jumps, 24"
Friday 06/17/11
Phil:
Snatch
Heavy Single
Clean and Jerk
Heavy Single
Tabata Front Squats
Load: 95#/65#
8 x 20:10 (8 rounds of 20 seconds on, 10 seconds off). Record total reps.
Compare to 06/19/10.
Handstand Practice
Accumulate 3:00 in a handstand (free-standing).
Kiley:
Mini-Tri:
Swim 750y
Bike 13 miles
Run 3 miles
Snatch
Heavy Single
Clean and Jerk
Heavy Single
Tabata Front Squats
Load: 95#/65#
8 x 20:10 (8 rounds of 20 seconds on, 10 seconds off). Record total reps.
Compare to 06/19/10.
Handstand Practice
Accumulate 3:00 in a handstand (free-standing).
Kiley:
Mini-Tri:
Swim 750y
Bike 13 miles
Run 3 miles
Tuesday 06/07/11
Phil:
Back Squat
5/3/1 - Week 4 (deload)
40% x 5
50% x 5
60% x 5
5 rounds for time of:
Shuttle Drill, 20 yds-40 yds-20 yds
8 KB Swings, 2 pood, 1.5 pood
16 Push-ups
Rest 1 minute between rounds. For the shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through the original starting point. Then perform the 8 KB swings and 16 push-ups. Rest 1 minute and repeat for a total of 5 rounds.
Record times for each round.
(Courtesy of CF Football)
Compare to 12/27/10.
Handstand Practice
Back Squat
5/3/1 - Week 4 (deload)
40% x 5
50% x 5
60% x 5
5 rounds for time of:
Shuttle Drill, 20 yds-40 yds-20 yds
8 KB Swings, 2 pood, 1.5 pood
16 Push-ups
Rest 1 minute between rounds. For the shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through the original starting point. Then perform the 8 KB swings and 16 push-ups. Rest 1 minute and repeat for a total of 5 rounds.
Record times for each round.
(Courtesy of CF Football)
Compare to 12/27/10.
Handstand Practice
Thursday 07/08/10
Phil:
Power Snatch
Max
For time:
15 Clean and Jerks
Load is 70% of C & J max on 07/06/10. The cleans are squat cleans, and the jerks may be push or split.
For time:
L-sit
For time:
Handstand (against wall)
Kiley:
Press
3 x 5
For time:
400m run
30-20-10 reps of:
Box Jumps, 18"
Push-ups
400m run
Power Snatch
Max
For time:
15 Clean and Jerks
Load is 70% of C & J max on 07/06/10. The cleans are squat cleans, and the jerks may be push or split.
For time:
L-sit
For time:
Handstand (against wall)
Kiley:
Press
3 x 5
For time:
400m run
30-20-10 reps of:
Box Jumps, 18"
Push-ups
400m run
Saturday 06/19/10
Phil:
Snatch
Heavy Single
Clean and Jerk
Heavy Single
Tabata Front Squats
Load: 95#/65#
8 x 20:10 (8 rounds of 20 seconds on, 10 seconds off). Record total reps.
Handstand
3:00
Snatch
Heavy Single
Clean and Jerk
Heavy Single
Tabata Front Squats
Load: 95#/65#
8 x 20:10 (8 rounds of 20 seconds on, 10 seconds off). Record total reps.
Handstand
3:00
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