{"id":5472,"date":"2019-05-01T17:13:54","date_gmt":"2019-05-01T22:13:54","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5472"},"modified":"2019-05-01T17:14:17","modified_gmt":"2019-05-01T22:14:17","slug":"ac-pe-week-212","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5472","title":{"rendered":"AC PE Week 2\/12"},"content":{"rendered":"

Standard Class:<\/strong>
\n
\nTuesday<\/u><\/strong>
\n3:10-3:15- \u201cSnatch\u201d warm-up game
\n3:15-3:25- Skill Practice
\n3:30-3:50-WOD<\/strong>:
\n*With a partner, complete as many reps as possible in 10 minutes of:
\n3 burpee box jump-overs (24\/20\u201d)
\n3 deadlifts (155\/95)
\n6 burpee box jump-overs (24\/20\u201d)
\n6 deadlifts (155\/95)
\n9 burpee box jump-overs (24\/20\u201d)
\n9 deadlifts (155\/95)
\nEtc., adding 3 reps to each exercise every round.
\n3:55-4:05- Foot\/Ankle\/Heel Chord Mobility<\/p>\n

Thursday<\/u><\/strong>
\n3:10-3:20- Warm-up
\n3:20-3:25- Double-under practice
\n3:25-3:35- hip & back extension instruction
\n3:35-3:50-
\nWOD:<\/strong>15:00 AMRAP:
\n20 cal row\/bike
\n10 hip & back extensions
\n20 abmat sit-ups
\n3:55-4:05- Shoulder Mobility<\/p>\n

Advanced class:<\/strong>
\n
\nTuesday<\/u><\/strong>
\nBarbell Strength<\/u><\/strong>:<\/u>
\nDeload week; join gymnastic strength (see below)
\nWOD<\/strong>:
\n3 Rounds for time of:
\n15 Power Snatch (75\/55)
\n15 Thrusters (75\/55)<\/p>\n

Thursday<\/u><\/strong><\/p>\n

Barbell Strength<\/u><\/strong>:<\/u>
\nDeload week; join gymnastic strength (see below)
\nWOD<\/strong>: 10 min AMRAP
\n3 burpee box jump-overs (24\/20\u201d)
\n3 deadlifts (225\/135) (185\/115)
\n6 burpee box jump-overs (24\/20\u201d)
\n6 deadlifts (225\/135) (185\/115)
\n9 burpee box jump-overs (24\/20\u201d)
\n9 deadlifts (225\/135) (185\/115)<\/p>\n

Friday<\/u><\/strong>
\n
\nBarbell Strength<\/u><\/strong>:<\/u>
\nDeload week; join wrestling<\/p>\n

Gymnastic Strength<\/u><\/strong>:<\/u><\/p>\n

Tuesday<\/strong>
\nSkill Practice<\/u>: Box rock drill to develop stability in handstand
\nGWOD<\/u>: 4 rounds, 1 min rest b\/w rounds<\/p>\n

Beginner<\/strong>
\n10 Knee Raises (Dip Bars)
\n20s Plank Open and Closed
\n20 Russian Twist, (No weight, L+R=1)
\n20s Hanging knee raise hold
\n10 v-up progressions<\/p>\n

Intermediate<\/strong>
\n10 Toe-to-bar
\n30s Plank Open and Closed
\n20 Russian Twist (20lb ball, L+R=1)
\n30s Hanging knee raise hold
\n10 v-ups<\/p>\n

Advanced<\/strong>
\n10 Strict toe-to-bar
\n30s Plank Open and Closed
\n20 Russian Twist (35lb KB, L+R=1)
\n30s Hanging knee raise hold
\n15 v-ups<\/p>\n

Thursday<\/u><\/strong>
\nWarmup<\/u>: 10 skin-the-cats
\nGWOD<\/u>: 4 rounds, 1 min rest b\/w rounds<\/p>\n

Beginner<\/strong>
\n4 wide grip chin-ups
\n8 knees to elbow (or knee raises)
\n4 close grip chin-ups
\n8 skin-the-cats
\n4 pull-ups<\/p>\n

Intermediate<\/strong>
\n8 Chin up Grip Head Bangers
\n8 Strict Toes-to-bar
\n4 One Arm Pull-ups, each arm
\n8 Skin-the-cats
\n4 L-Sit Pull ups<\/p>\n

Advanced<\/strong>
\n8 Chin up Grip Head Bangers
\n8 Strict Toes-to-bar
\n4 Strict muscle ups
\n8 skin-the-cats
\n4 Typewriter pull-ups<\/p>\n

Friday<\/u><\/strong>
\nWarmup<\/u>: 2 rounds of 30s burpees, 30s mountain climbers, 30 bear crawl
\nGWOD<\/u>(try to complete in 20 mins)
\n
\nBeginner<\/strong>
\nFor time:
\n5 ring rows
\n10 box push-ups
\n10 air squats
\n10 ring rows
\n15 box push-ups
\n15 air squats
\n15 ring rows
\n20 box push-ups
\n20 air squats
\n20 ring rows
\n25 box push-ups
\n25 air squats
\n
\nIntermediate<\/strong>
\nFor time:
\n5 strict pull-ups
\n10 push-ups
\n15 air squats
\n10 strict pull-ups
\n20 push-ups
\n30 air squats
\n20 strict pull-ups
\n40 push-ups
\n60 air squats
\n30 strict pull-ups
\n60 push-ups
\n90 air squats
\n
\nAdvanced<\/strong>
\nFor time:
\n5 strict pull-ups
\n10 push-ups
\n15 air squats
\n10 strict pull-ups
\n20 push-ups
\n30 air squats
\n20 strict pull-ups
\n40 push-ups
\n60 air squats
\n40 strict pull-ups
\n80 push-ups
\n120 air squats<\/p>\n

0 I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"

Standard Class: Tuesday 3:10-3:15- \u201cSnatch\u201d warm-up game 3:15-3:25- Skill Practice 3:30-3:50-WOD: 0 I did this!<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,4],"tags":[],"class_list":["post-5472","post","type-post","status-publish","format-standard","hentry","category-p-e-men","category-p-e-women"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5472","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=5472"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5472\/revisions"}],"predecessor-version":[{"id":5473,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5472\/revisions\/5473"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5472"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5472"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5472"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}