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RF WELLNESS CHALLENGE: WEEK 6

Week 6 – MOVEMENT

Did you know when you’re busy and stressed, working memory and willpower are low?

If you know you have a busy week or weekend head, planning ahead and getting creative can go a long way in keeping you on track. Here are some tips for the busy professional/parent/human.

  • Keep your workout gear nearby: behavioral triggers make exercise more automatic. Keep your workout gear close, your gym bag in your car, within sight!
  • Focus on legs (if possible): your legs require greater muscle recruitment and energy burn
  • No weights or  dumbbells?: Use whatever you can find to add weight to your movements (suitcase, water jugs, odd objects, cans, etc.)
  • STAY POSITIVE: Don’t think of your workout as a chore or punishment! Fitness can be fun! Find a buddy to help keep you accountable. Write down your purpose and “why” for training. Reinforce positivity!

The Challenge

Move for 30 minutes or more at least 5 days a week!

This can be a workout, a long walk or hike with family and friends, etc.

During the holidays it can be difficult to stick to your normal schedule and routine. If you’re traveling or out of town this week you can look up local gyms in the area you will be in and drop in to another gym. If you are short on time or don’t have a gym near you, try one of the below workouts below!

◦ 3 rounds:
Run 1/2 mile
50 air squats

◦ 10 rounds:
10 push-ups
10 sit ups
10 squats

◦ For time: 200 air squats

◦ “Susan” – 5 rounds
Run 200m
10 squats
10 push ups

◦ 3 rounds for time:
Sprint 200m
25 push ups

◦ 3 rounds for time:
10 Handstand push ups
200m run

◦ Tabata – 4 minutes each exercise – 20 seconds work, 10 seconds rest for 8 rounds 
Squats
Push ups

◦ 20 rounds for time:
5 push ups
5 squats
5 sit ups

◦ For time: Walk 100 meters on your hands, even if it is 2 meters at a time.

◦ For time:
10-9-8-7-6-5-4-3-2-1 sets of
sit-ups
100 meter sprint

◦ For time:
“Invisible Fran” – 21-15-9 of:
Air squats
Push ups

◦ Handstand/Headstand:
Spend a total of 5 minutes in a handstand, or headstand. If you are using the headstand do not stay over a minute at a time.

◦ 6 rounds for time:
10 push ups
10 air squats
10 sit ups

◦ 5 rounds for time:
3 vertical jumps
3 squats
3 long jumps

◦ 8 rounds for time:
Handstand 30 seconds
10 squats

◦ 10 rounds for time:
10 push-ups
100M dash

◦ 5 rounds, each for time: 400M sprints

◦ 10 rounds, each for time: 100 m dash

◦ For time: Run 1 mile, lunging 30 steps every 1 minute

◦ 5 rounds for time:
Handstand 30 seconds
20 air squats

◦ For time:
10 handstand jackknife to vertical jump
10 handstand jackknife to tuck jump
10 handstand jackknife to straddle jump

◦ 4 rounds, each for time: 25 jumping squats

◦ 4 rounds for time:
10 vertical jumps
10 push ups
10 sit ups

◦ For time: 10 air squats every 1 minute of your 1 mile run

◦ For time: 100 burpies

◦ For time: Run 1 mile

◦ 10 rounds for time:
10 push-ups
10 squats
10 sit ups
10 rounds

◦ 5 rounds for time:
10 vertical jumps
run 400 meters

◦ Handstand: spend a total of 3 minutes in a handstand

◦ For time: 100 air squats

◦ 5 rounds:
Handstand 1 minute
Hold bottom of the squat for 1 minute

◦ 10 rounds, for time:
Sprint 100 meters
Walk 100 meters

◦ For time: 100 push ups

◦ For time:
10-9-8-7-6-5-4-3-2-1
burpees
Sit ups

◦ 3 rounds for time:
50 sit-ups
400 meter run or sprint or walk

◦ 10 rounds for time:
10 walking lunges
10 push-ups

◦ For time: 50 split jumps

◦ 4 rounds for time:
Handstand for 30 seconds or 5 handstand push ups
400 meter run

◦ 10 rounds for time:
10 burpies
100meter sprint

◦ L Sit:
“L” sit off the floor. 10 rounds of 10 seconds
(if you can’t do it sit with your legs straight out and try to lift your heels of the ground for 10 seconds instead!!!)

◦ 4 rounds for time:
run 400 meters
50 air squats

◦ 10 rounds:
Handstand 30 seconds
Squat hold 30 seconds

◦ 5 rounds for time:
Ten vertical jumps ( jump as high as you can, land and do it again)
10 push-ups

◦ 20 rounds for time:
1 burpee
10 air squats

◦ 3 rounds for time:
Run 1/2 mile
50 air squats

◦ For time: Run 1 mile with 100 air squats at midpoint

◦ 7 round for time:
7 squats
7 burpies

◦ 5 rounds for time:
Burpee to the push up position,
Do 10 push ups
Burpie out

◦ For time: Run 1 mile, plus 50 squats

◦ 10 rounds – 30 seconds each:
Plebs plank
Bottom of squat
Hollow rock hold
Use the transition times as your rest periods…they should be as brief as possible.

◦ 10 rounds – 5 push ups with a 30 second plebs plank (a hold at the top of the push up, arms extended and body tight like a plank!) at the end of each 5 reps, 10 rounds. Then 3x 100m dash @ 80%.

◦ Handstand practice: 25 tries at free handstands, then a 1 mile run at 80%.

◦ 25 reps for time: Handstand 10 seconds jack-knife to vertical jump

◦ Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure
the hips extend before the arms bend!

◦ 5 rounds, each for time: 50 air squats x 5. Rest equal amounts as it took to do each 50

◦ Run 1 mile and do 10 push-ups every 1 minute

◦ 8 rounds for time:
Sprint 100m
30 squats

◦ 3 rounds, for time:
30 push ups
30 second handstand or Plebs Plank

◦ 10 rounds for time:
10 sit ups
10 burpies

◦ 10 rounds: 
Handstand hold, 30 seconds,
Squat hold 30 seconds

◦ For time:
250 jumping jacks

◦ For time:
100 jumping jacks
75 air squats
50 push ups
25 burpies

◦ 5 rounds:
30 second handstand against a wall
30 second static hold at the bottom of the squat

◦ 5 rounds for time:
10 air squats with eyes closed
open eyes
10 push ups eyes closed

◦ 5 rounds:
Run 1 minute
Squat 1 minute

◦ 5 rounds for time:
10 push-ups
10 hollow rocks
Run 200 meters

◦ Do Tabata Squats with eyes closed

◦ Bottom to bottom Tabata Squats ( rest at the bottom of the squat instead of standing….without support on your hands or butt and make the bottom good, straight back, butt back)

◦ 4 rounds for time:
20 sit ups with support under the lumbar spine
20 push ups
Run 400m

◦ 8 rounds:
Handstands, 30 second hold
30 second static squat
30 second rest

◦ 10 rounds for time:
Sprint 50 meters
10 push ups

◦ 4 rounds:
50 air squats
rest for 2 minutes between rounds

◦ 3 rounds:
20 tuck jumps
30 second handstands

◦ 3 rounds for time:
400m run/sprint
30 air squats

◦ 3 rounds for time:
20 jumping jacks
20 burpies
20 air squats

◦ Handstand 5x 30 seconds.
Run: 2x 800 meters for time. Do the
handstands first. Rest and recover and do the runs with a rest in
between that is as long as it took you to run your first 800.

◦ 10 rounds: 50 meter sprint

◦ Test yourself on a max set of push ups…tight body chest to the
floor…full extension! If you cannot do “mens style” do your pushups from the knees. After that do 100 air squats for time

◦ Tabata – 4 minutes at each exercise – 20 seconds on 10 second rest for 8 rounds of:
Tuck jumps
Sit ups

◦ 3 rounds for time:
Run 400m
Air squat
30 hand stand
30 seconds

◦ 5 rounds for time:
30 second handstand
60 second squat hold ( at the bottom of the squat)

◦ 3 rounds for time:
Run 200 meters
50 squats

◦ 3 rounds for time:
20 Air squats
20 Burpies
20 Push-Ups

◦ For time:
10-9-8-7-6-5-4-3-2-1
Air squat
Push up

◦ 5 rounds for time:
100M dash
10 air squats
Rest 2 minutes between rounds

◦ For time:
1 mile run
20 lunges at every minute

◦ 5 rounds:
run 200 meters
20 air squats

◦ 20 rounds:
1 burpee
10 air squats

◦ 21-15-9:
Push ups
Hollow rocks
Jump squats

◦ For time:
50 push ups
50 squats
50 hollow rocks

◦ For time:
10-9-8-7-6-5-4-3-2-1:
push up
jumping squat

◦ 5 rounds for time:
30 second handstand
30 air squats

◦ 5 rounds for time:
run 800 meters
30 squats
30 push-ups

◦ 5 rounds for time:
10 push ups
10 squats
run 200 meters

◦ 10 rounds for time:
10 push ups
10 sit ups
10 squats

◦ 4 rounds for time:
Run 400 meters
20 burpies

◦ For time:
100 air squats
50 push ups
1 mile run

◦ 21-15-9 for time:
Jump squats
Handstand push ups

◦ For time:
100 air squats
1 mile run

◦ 5 rounds for time:
20 squats
20 push-ups
20 sit ups

◦ 21-15-9 for time:
Sit ups
Push ups
Air squats

◦ 10 Minute WOD: Run for 10 minutes stopping to do 20 air squats each minute

◦ 4 rounds for time:
20 pull ups
20 push ups

◦ “PR DAY”:
Pick any two metabolic or gymnastic events and go for a personal record!

◦ 5 rounds for time:
5 handstand push ups
10 burpees

◦ 5 rounds for time – while wearing 15# weight vest:
Run up Hill (230m long, 22m rise, 9 degree incline)
5 push ups
Run down Hill
5 push ups

 

 

 

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2018 July Handstand Challenge: Week 3

Week three is going to be a bit of a de-load. We are two weeks in and you should be feeling more comfortable being upside down and grooving the proper patterns in your skill and accessory work.

We will continue to advance the skill level from previous weeks through isometric holds (straight arm work) and eccentrics (time under tension), but overall volume will decrease slightly to allow compensation as we head into our final week next week.

Congrats to everyone already crushing it! Let’s keep the momentum going!

Week 3

Day 1:
Warm Up: lax ball forearms 1 min/side, 5 slow circles/direction in quadruped (all fours), wrist stretch w/opposite hand (pull back fingers 5/side), rock side to side in plank position 5/side
2 rds – 1 wall walk + 20 sec hold, 3 hs kick ups w/3-5 sec hold + slow negative, 3-5 strict hspu or variation
+
A. Handstand Hold against wall; 20 sec on, 20 sec off x 5 sets or accumulate 1 minute of holds @ your most difficult level (back facing, wall facing, or on parallettes)
B. HS shoulder touches x 14 alternating x 3 sets
-control exercise. Do not go fast. Weight shift is initiated from the shoulders. Rest of the body goes along with the action.
C. 2 sets
20 alternating leg v-ups
25 russian twists/side
30 arch ups

Day 2:
Warm Up: lax ball forearms 1 min/side, 5 slow circles/direction in quadruped (all fours), wrist stretch w/opposite hand (pull back fingers 5/side), rock side to side in plank position 5/side
2 rds – 20 sec crab hold, 10 palms up band pull aparts, 10 prone t’s w/10 sec hold on last rep
+
A1. tall kneeling db strict press no tempo x 10 reps x 3 sets; rest 60 sec
A2. Push up on parallettes x 15-20 reps x 3 sets; rest 60-90 sec – no sagging in midline. Goal is to complete these at a steady consistent pace
B1. V-Ups x 15 reps x 3 sets; rest 30-60 sec
B2. Front Leaning rest on rings x 25-45 sec x 3 sets; rest as needed
This can completed with feet elevated on a box if rings cannot drop to the floor. Focus on external rotation of the rings.

Day 3:
Warm Up: lax ball forearms 1 min/side, 5 slow circles/direction in quadruped (all fours), wrist stretch w/opposite hand (pull back fingers 5/side), rock side to side in plank position 5/side
2 rds – 20 sec crab hold, 10 palms up band pull aparts, 10 prone t’s w/10 sec hold on last rep
+
A. Angled Handstand Hold x 30 sec x 3 sets; rest as needed
-feet up against wall at about 45 degree angle. This is a positional exercise. Work hard to create uniform hollow shape from hands through to feet on wall. Feet together. Knees locked out. Elbows locked.
B. Parallel Bar Strict Dips x 6-12 reps x 3 sets; rest as needed
C. Maltese raises x 10 reps x 3 sets; rest as needed
-lay down on a bench on your back and hold light dumbbells in your hands. Body should be in tight fully extended position. With db close to sides, lower them down past body and push back up to about 45 degree angle. Critical to keep elbows locked out the entire time, so we will be using a light weight here. Starting with 2.5-10lbs will be sufficient. Don’t go above this for your first time. This is to build tendon strength in the elbows slowly.

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Thursday

A1. Back Rack Reverse Lunge x 6-8/leg x 3 sets, Rest 30 seconds
A2. Seated Box Jump x 5 x 3, rest 60 seconds
+
EMOM x 10 minutes
min 1 – 20 sec. kb goblet hold lateral skater squats / leg @ 70/50#
min 2 – TGU x 1/arm @ tough weight
+ (rest as needed)
max L-sit or tuck hold on parallettes x 2 attempts, rest as needed

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Wednesday

A1. Back Squat @23×1 tempo; 65% x3 x3, Rest 60 seconds
A2. SA DB/KB Bent Over Row x 6/side x3 sets, Rest 60 seconds
A3. Strict HSPU x 5-6 x 3 sets, Rest 60 seconds
*scale to negatives or hs holds*
+
For time, 20 Min Cap
800m run
30 Kipping *HSPU
800m run
30 T2B
800m Run

*scale to L-seated kb strict press*

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Tuesday

A. Split Jerk – build to a tough single w/ perfect form here in 4-5 attempts
For less advanced athletes, Power Jerk or Push Press can be done as well.
*anything more than the barbell counts*
B. Snatch RDL @ 43X2 tempo; x3 x4 sets, Rest 60 seconds
+
3 rounds
15 Power Clean @ 95/65#
15 S2O @ 95/65#
15 Bar Facing Burpees
50 Double Unders
-Rest 3 minutes-
*increase intensity each round from 80% up to 100%* for the last round.

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Monday – Testing Week 2

A. Warm Up
Foam roll lats
Wrist prep – floor stretch
+ 3 Rounds
3 FS + 3 PP + 3 Thrusters
5 Broad jumps
5 Scap circles forward + 5 backwards

B. Thruster; 10 Mins, Build to heavy single from the rack
C. weighted pull-up / strict pull-up cluster
3.3.3, Rest 15 secs, Rest 90 secs x 3
+
For Time:
30 c2B Pull-ups
30 back squats @ 135/95#
30 Burpee Box Jumps @ 24/20″

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Partner Saturday

In teams of two with one partner working at a time, complete the following for tim:

15 Deadlift @ 245/135#
3 Burpee C2B
50 Air Squats
200m Farmer’s Carry @ 70/50#
12 Deadlift @ 255/145#
6 Burpee C2B
50 Air Squats
150m Farmer’s Carry
9 Deadlift @ 265/165#
9 Burpee C2B
50 Air Squats
100m Farmer’s Carry
6 Deadlift @ 275/175#
12 Burpee C2B
50 Air Squats
50m Farmer’s Carry @ 70/50#
3 Deadlift @ 285/185#
15 Burpee C2B
50 Air Squats

*Scale up to Muscle Up (2-4-6-8-10) instead of burpee C2B
**Deadlift weights should be scaled to within 60-80% of max for all four bars

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Friday

A. OHS; build to to a tough single
*Any athletes with mobility issues, sub front squat
B. Weighted pull up; build to max
+
1 mile run TT
*sub 2K row if preferred.

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Thursday

A. Warm Up, 3 rounds
Jump Rope Work, 60 secs
Prone PVC Pass throughs w/ 2.5/5# plate x 5 (slow)
Curtsy Lunge x5 / leg

B1. DB Bent Over Row x5/side x 3 sets
B2. Single Leg DL x8/leg x 3 sets
B3. DB external rotation x 5/side x 3 sets
+
For time
100 DU, right into
+
5 Rounds
10 Back Squat (135/95#)
10 HSPU or 3 wall walks
+
100 DU

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