{"id":5479,"date":"2019-05-02T14:23:52","date_gmt":"2019-05-02T19:23:52","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5479"},"modified":"2019-09-18T10:15:27","modified_gmt":"2019-09-18T15:15:27","slug":"ac-pe-week-219","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5479","title":{"rendered":"AC PE Week 2\/19"},"content":{"rendered":"

Standard Class:<\/strong>
\n
\nTuesday<\/u><\/strong>
\n3:10-3:15- Warm-up
\n3:15-3:25- Skill Practice
\n3:30-3:50-WOD<\/strong>:
\n12 min AMRAP of:
\n20 Double-unders
\n10 Left Arm Overhead Walking Lunges (50\/35)
\n10 Right Arm Overhead Walking Lunges (50\/35)
\n3:55-4:05- Midline work
\n3 rounds for quality:
\n10 hollow rocks
\n10 v-ups
\n10 tuck-ups
\n10sec hollow hold
\n
\nThursday<\/u><\/strong>
\n3:10-3:20- Wam-up
\n3:20-3:25- Handstand practice
\n3:35-3:50-\u00a0WOD:<\/strong>
\n3 rounds for time of:
\n15 good mornings
\n15 abmat sit-ups
\n15 burpees
\n15 inverted burpees
\n3:55-4:05- Shoulder Mobility
\n
\nAdvanced class:<\/strong><\/p>\n

Tuesday<\/u><\/strong>
\nBarbell Strength<\/u><\/strong>:<\/u>
\nSquat 3-3-3-ME @ 60-70-75-85%
\nEMOM 10 min: 4 reps @ 60%
\nWOD<\/strong>:
\nComplete as many rounds as possible in 5 mins of:
\n3 Deadlifts (275\/135)
\n7 Push Press (115\/75)<\/p>\n

Thursday<\/u><\/strong>
\nBarbell Strength<\/u><\/strong>:<\/u>
\nBench 3-3-3-ME @ 60-70-75-85%
\nEMOM 10 min: 4 reps @ 60%
\nWOD<\/strong>: \u201cFilthy Fifty\u201d
\nFor time:
\n50 Box jump, (24\/20\u201d)
\n50 Jumping pull-ups
\n50 Kettlebell swings (35\/26)
\n50 Walking Lunges
\n50 Knees to elbows
\n50 Push press (45\/35)
\n50 Back extensions
\n50 Wall ball shots (20\/14)
\n50 Burpees
\n50 Double-unders<\/p>\n

Friday<\/u><\/strong>
\nBarbell Strength<\/u><\/strong>:<\/u>
\nDeadlift 3-3-3-ME @ 60-70-75-85%
\nEMOM 10 min: 4 reps @ 60%
\n
\nGymnastic Strength<\/u><\/strong>:<\/u>
\nTuesday<\/strong>
\nWarmup<\/u>: 30s Mountain Climbers, 30s Jumping Jacks
\nSkill Test<\/u>
\nGWOD<\/u>: Assess which progression of each exercise is challenging for you, but still possible. Perform these progressions with a brief rest between sets in order to maintain movement standards throughout. \u00a0When all sets of a given exercise are complete, move on to the next exercise.
\nPush-up<\/strong>:
\nKnee push-up 3×20
\nPush-up 4×20
\nDiamond push-up 4×15
\nArcher push-up 4×10
\nOne arm straddle push-up 4×8
\nOne arm push-up 4×8<\/p>\n

Squat<\/strong>:
\nSquat 4×20
\nClose squat 4×20
\nAssisted Pistol Squat 4×15
\nPistol squat 4×10
\n
\nHandstand:<\/strong>
\nIncline pike push-up 4×15
\nPike push-up 4×15
\nDecline pike push-up 4×15
\nNegative handstand push-up 4×10
\nHandstand push-up 4×10<\/p>\n

Toe-to-bar:<\/strong>
\nLying leg raise 4×15
\nKnee raise on dip bar 4×15
\nLeg raise on dip bar 4×15
\nKnees to elbow 4×15
\nToes to bar 4×10
\nOne arm knees to elbow 4×10
\nOne arm toes to bar 4×8
\n
\nPull-up:<\/strong>
\nRing Rows 3×15
\nPull-up hold 2x15s
\nPull-up 4×15
\nAssisted one arm chin-up 4×8
\nNegative one arm pull-up 3×5
\nArcher pull-up 3×5
\nOne arm pull-up 3×5
\n
\nDip:<\/strong>
\nBench dip 4×25
\nAssisted dip 4×20
\nDip 4×15
\nBent knees L-sit dip 4×12
\nL-sit dip 4×12
\nRussian dips 3×10<\/p>\n

Thursday<\/u><\/strong>:<\/u>
\nWarmup<\/u>: 30s jumping jacks, 10 skin-the-cats
\nWorkout<\/u>: 4 rounds, 1 min rest b\/w rounds
\n
\nBeginner<\/strong>
\n4 wide, shoulder and close grip chin-ups
\n10 knees to elbow
\n4 chin-ups (wide, shoulder, close)
\n8 Tuck front lever raises
\n8 pull-ups<\/p>\n

Intermediate<\/strong>
\n8 Chin up Grip Head Bangers
\n6 Windshield Wipers
\n8 One Arm Pull ups
\n15 Hanging Corner Raises
\n12 Inverted Row Pull ups
\n10 L-Sit Pull ups<\/p>\n

Advanced<\/strong>
\n10 Archer\/Typewriter Pull ups
\n10 Windshield Wipers
\n5 Muscle ups
\n20 Hanging Corner Raises
\n12 One Arm Pull ups
\n15 Pull up Grip Head Bangers<\/p>\n

Friday<\/u><\/strong>:<\/u>
\nWarmup<\/u>:<\/u>30s Jumping Jacks, 30s Mountain Climbers
\nWorkout<\/u>: 4 rounds, 1 min rest b\/w rounds<\/p>\n

Beginner<\/strong>
\n10 Knee Raises (Dip Bars)
\n25s Plank Open and Closed
\n20 Bicycle Crunches
\n10 Hanging Bar Crunches
\n10 Knees to Elbow
\n
\nIntermediate<\/strong>
\n40s Boat Hold
\n40 Lying Leg Raises
\n14 Knee Raises (Dip Bars)
\n14 Hanging Bar Crunches
\n40s Plank In and Outs
\n6 Windshield Wipers<\/p>\n

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

Standard Class: Tuesday 3:10-3:15- Warm-up 3:15-3:25- Skill Practice 3:30-3:50-WOD: 12 min AMRAP of: 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":[5,4,10,7,9],"tags":[],"class_list":["post-5479","post","type-post","status-publish","format-standard","hentry","category-p-e-men","category-p-e-women","category-your-wods","category-gymnastics","category-strength"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5479","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=5479"}],"version-history":[{"count":2,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5479\/revisions"}],"predecessor-version":[{"id":5483,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5479\/revisions\/5483"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5479"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5479"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5479"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}