Friday
Baseline
Hip stretching
3x
10 Ball slams
10 squats to ball
20 Mountain climbers
Work Capacity
20 min AMRAP
5 deck squats
10 TTB
20 wall balls
Then,
100 sit-ups
Durability
Roll and stretch
Thursday
Baseline
PVC mobility
3x
3/3 kneeling windmills
3/3 bottoms up press
5 KB pullovers
5 good morning stretch
Practice
2x
10/10 floor press
10 KBS
5/5 kneeling presses
5/5 snatches
bear crawl length & back
rest 30-90 sec, until HR is in dark gray zone
3x
10 plank with ball roll
10 marching hollow body
Durability
2 min per side of each:
couch stretch
figure 4 stretch
4 mins alligator breathing
Wednesday
Baseline
3x
20 mountain climbers
5 inchworm with pushup
10 air squats
bear crawl length of gym
100m run
Work Capacity
4x
25 lunges
15 pullups
400m run
Durability
stretching on wall
Simple & Sinister
This kettlebell challenge was created by Pavel, the creator of Strongfirst, in his book, "Kettlebell Simple & Sinister". It's a great baseline to use as an assessment and retest every month or two. Here's how it works:
Today you'll determine your baseline in this challenge, and over the next 8 weeks, the programming in our kettlebell classes will be geared toward improving it.
Tuesday
Baseline
PVC mobility + stick DL
3x
3/3 halos
3 prying GSQ
5 good mornings
1/1 naked get up
3x
2/2 light TGU
10 deadstop swings
Practice
Simple & Sinister test
Choose a weight in which you feel like you can accomplish all the given reps with good form (maintaining the standards outlined by Strongfirst, below). This is just your starting point! We will record how you did, and next time we test, you'll know whether you need to increase, decrease, or stay at the same weight.
Durability
Roll, stretch, alligator breathing.
One-Arm Swing Standards
1. The back is neutral. The neck is slightly extended or neutral on the bottom of the swing.
2. The heels, toes, and the balls of the feet are planted, and the knees track the toes.
3. The working shoulder is packed.
4. The kettlebell handle passes above the knees during the backswing.
5. The working arm is straight at the bottom position.
6. There is no forward knee movement on the upswing.
7. The body forms a straight line at the top of the swing. The hips and knees fully extend; the spine is neutral.
8. The kettlebell forms an extension of the forearm at the top of the swing; the arm is almost straight.
9. Inhale on the way down; forcefully exhale on the way up.
10. The abs and glutes visibly contract at the top of the swing.
11. The kettlebell floats for a second at the top of the swing.
Get-Up Standards
1. Use both hands to lift the kettlebell off the ground to the starting position of the floor press and to return it to the ground at the end of the get-up.
2. The wrist on the kettlebell side is neutral.
3. The elbow on the kettlebell side is locked and the shoulder is packed.
4. The shoulder of the free arm does not shrug up.
5. The heel of the foot on the kettlebell side stays planted during the low sweep, the lunge up to standing, and during the reverse of these actions.
6. The knee touches the deck silently on the descent into the half-kneeling position.
7. The arm holding the kettlebell is vertical or almost vertical.
8. The neck is neutral for the top half of the movement, from the lunge up.
9. In the top position, the knees are locked and the lower back does not hyperextend.
The movement is smooth, without jerky transitions.
Monday
Baseline
3x
10 prisoner squats
20 mountain climbers
10 ball slams
20 shoulder taps
Working Capacity
For time
100 Du
50 air squats
80 DU
40 pushups
60 DU
30 situps
40 DU
20 wall balls
10 burpees
Durability
Roll and stretch
Saturday
Baseline
3 Rounds
5 Pushups
10 Frog Thrusters
10 Ring Rows
20 jumping jacks
Work Capacity
5 Rounds
2 Wall Walks
4 Broad Jumps
8 Pullups
16 Lunges
32 Situps
Durability
Stretch with bands
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Friday
Baseline
3x
10x Bent over row with bands
10 frog thrusters
*Straight leg march
*Inverted toe touch
*Bear crawl
*Crab walk
*length of gym
Work Capacity
Stations
3x
60 sec: 15 sec
Rower
Jump rope
Plank
Ball slams
Situps
Mountain climbers in rings (modify to floor)
Durability
Roll hamstrings + glutes
Stretch and alligator breathing
Thursday
Baseline
3x
1/1 Arm bar
3 Prying GSQ
5 good morning stretch
Bear crawl
Practice
3x
8/8 Bent over row
8/8 MP
30 sec Hollow hold
3x
8/8 step up
8 strict TTB
30 sec wall sit
10-9-8-7-6-5-4-3-2-1
KBS
GSQ
Durability
Roll upper back/ shoulders
Stretch
Wednesday
Baseline
4x
5 Push-up to Downdog
10 Air Squats
20 Bird Dogs (10/10)
30 Singles
Work Capacity
2x for time
20 Wall balls
20 Sit-ups
20 Squat jumps
20 Push-ups
20 KB Swings
20 Double-unders
20 Double Thrusters
20 Pull-ups
20 Good Mornings
20 Burpees
20 GSQ
20 Knee to elbow plank
Durability
Stretch
Schedule change for 2018! There won’t be any more 10:30am classes on Tues and Thurs. But be on the lookout for new yoga on the schedule in the next month or two...
Tuesday
Baseline
Ankle mobility
Shoulder mobility
30 sec each x 3
Pushup to Down dog
Stick DL
OHSQ with PVC
Hollow Body
Practice
10-8-6-4-2
HSPU
Pullups (maintain that hollow position!)
10-8-6-4-2
Snatches*
Pistols*
*Rep numbers are total- both sides combined. Weights should be heavy! Rest as needed.
Tabata
H2H KB swings
Durability
Stretch on Wall + alligator breathing