{"id":5496,"date":"2019-05-03T10:39:20","date_gmt":"2019-05-03T15:39:20","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5496"},"modified":"2019-09-18T10:13:59","modified_gmt":"2019-09-18T15:13:59","slug":"ac-pe-week-312","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5496","title":{"rendered":"AC PE Week 3\/12"},"content":{"rendered":"

Standard Class:<\/strong><\/p>\n

Tuesday<\/u><\/strong>
\n3:10-3:25- Wam-up\/running instruction
\n3:30-3:45-WOD<\/strong>:\u00a0Open 19.3
\nFor time:
\n200ft dumbbell overhead walking lunge (50\/35)
\n50 dumbbell box step-ups, 24\/20\u201d
\n50 strict handstand push-ups
\n200ft handstand walk
\n*10:00 time cap
\n3:50-4:00- 3 rounds for quality of:
\n15s closed plank hold
\n15 right side plank reach-throughs
\n15s open plank hold
\n15 left side plank reach-throughs
\n3:55-4:05- Shoulder Mobility<\/p>\n

Thursday<\/u>
\n3:10-3:20- Wam-up
\n3:20-3:30- skill work
\n3:30-3:55-WOD<\/strong>: As a 2-person team, 20 min AMRAP
\n15 cal row or bike
\n12 deadlift (185\/115)
\n9 pull-ups
\n3:55-4:05- Hip\/Back Mobility<\/p>\n

Advanced class:<\/strong>
\n
\nTuesday<\/u><\/strong>
\nBarbell Strength<\/u><\/strong>:<\/u>
\nDeload week; join gymnastic strength
\nWOD<\/strong>: Open 19.3
\nFor time:
\n200ft dumbbell overhead walking lunge (50\/35)
\n50 dumbbell box step-ups, 24\/20\u201d
\n50 strict handstand push-ups
\n200ft handstand walk
\n*10:00 time cap<\/p>\n

Thursday<\/u><\/strong>
\nBarbell Strength<\/u><\/strong>:<\/u>
\nDeload week; join gymnastic strength
\nWOD<\/strong>: \u201cKaren\u201d
\n150 wall balls for time (20\/14)<\/p>\n

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

Tuesday<\/strong>
\nSkill<\/u>:<\/u>Accumulate 2:00 in support on rings (elbows straight, hands turned out, toes pointed, head up)
\nWorkout<\/u>: 3 rounds for quality:<\/p>\n

Beginner<\/strong>
\n10 Knee Raises (Dip Bars)
\n30s plank (closed)
\n20 Bicycle Crunches
\n30s plank (open)
\n10 Knees to Elbow<\/p>\n

Intermediate<\/strong>
\n15 knee raises (pull-ups bar)
\n45s hollow hold
\n20 v-ups
\n30s plank hold (open and closed)
\n10 toe-to-bar<\/p>\n

Advanced<\/strong>
\n10 strict to-to bar
\n60s hollow hold
\n20 v-ups w\/ 6-10lb med-ball in feet and hands
\n60s plank hold (open and closed)
\n10 windshield wipers (on pull-up bar)<\/p>\n

Thursday<\/u><\/strong>:<\/u>
\nSkill<\/u>: Muscle-up progressions
\nWorkout<\/u>: 3 rounds for quality:<\/p>\n

Beginner<\/strong>
\n7 ring rows
\n7 bench dips
\n3 chin-ups (close and wide grip)
\n7 assisted ring dips
\n20s hold in bottom of dip<\/p>\n

Intermediate<\/strong>
\n7 chin-ups (close grip)
\n10 ring dips
\n7 chin-ups (wide grip)
\n10s false grip hold
\n30s hold in bottom of dip<\/p>\n

Advanced<\/strong>
\n7 chin-up head bangers
\n12 ring dips
\n7 chest-to-bar chin-ups
\n20s false grip hold
\n40s hold in bottom of dip
\n
\nFriday<\/u><\/strong>:<\/u>
\nSkill<\/u>: 10 skin the cats
\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.<\/p>\n

Push-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<\/p>\n

Handstand:<\/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<\/p>\n

Pull-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<\/p>\n

Dip:<\/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 3×1<\/p>\n

 <\/p>\n

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

Standard Class: Tuesday 3:10-3:25- Wam-up\/running instruction 3:30-3:45-WOD:\u00a0Open 19.3 For time: 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":[5,4,7,9],"tags":[],"class_list":["post-5496","post","type-post","status-publish","format-standard","hentry","category-p-e-men","category-p-e-women","category-gymnastics","category-strength"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5496","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=5496"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5496\/revisions"}],"predecessor-version":[{"id":5497,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5496\/revisions\/5497"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5496"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5496"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5496"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}