{"id":5516,"date":"2019-05-03T13:45:51","date_gmt":"2019-05-03T18:45:51","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5516"},"modified":"2019-09-18T10:12:39","modified_gmt":"2019-09-18T15:12:39","slug":"ac-pe-week-49","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5516","title":{"rendered":"AC PE Week 4\/9"},"content":{"rendered":"

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

Tuesday<\/u><\/strong>
\n3:10-3:15- Warm-up
\n3:20-3:50-WOD:<\/strong>Groups of 4
\n2 rounds, 2 min at each station
\n50ft prowler push (225\/185)
\n50ft kettlebell front rack walk (53\/35)
\nMax calorie row
\nMax push-ups
\nMax calorie assault bike
\nMax pull-ups
\n*2 work at a time, except on prowler
\n3:50-4:00- 3 sets of hollow hold for time
\n4:00-4:05- Shoulder Mobility
\n
\nThursday<\/u><\/strong>
\n3:10-3:15- Warm-up
\n3:15-3:30- Deadlift: 5-3-1-1-1
\n3:35-3:55-WOD<\/strong>: \u201cRankel\u201d
\n20 min AMRAP:
\n6 deadlift (225\/155) (scaled: 155\/95)
\n7 burpee pull-ups
\n10 kettlebell swings (2\/1.5) (scaled 1.5\/35)
\n200m run
\n3:55-4:05- Hip\/Back Mobility
\n
\nAdvanced class:<\/strong>
\n
\nTuesday<\/u><\/strong>
\nBarbell Strength<\/u><\/strong>:<\/u>
\nWOD<\/strong>: \u201cRankel\u201d
\n20 min AMRAP:
\n6 deadlift (225\/155)
\n7 burpee pull-ups
\n10 kettlebell swings (2\/1.5)
\n200m run<\/p>\n

Thursday<\/u><\/strong>
\nBarbell Strength<\/u><\/strong>:<\/u>
\nWOD<\/strong>: “The Chief”
\nMax rounds in 3 minutes of:
\n135 pound Power cleans, 3 reps
\n6 Push-ups
\n9 Squats
\nRest 1 minute, repeat for a total of 5 cycles.<\/p>\n

Friday<\/u><\/strong>
\nBarbell Strength<\/u><\/strong>:<\/u>
\n
\nGymnastic Strength<\/u><\/strong>:<\/u>
\n3:10-3:20-Tuesday <\/strong>Skill<\/u>:<\/u>3-5 sets, 3 reps of: 1 arch to hollow lat pull down, 1 arch to hollow pulldown into pull-up
\n3:20-3:30-Workout<\/u>: Pull-up complex: EMOM for 8 min.
\n*Increase rep each minute until can\u2019t complete within the minute<\/p>\n

Beginner\/Inter.\/Advanced<\/strong>
\n1 scap pull-up
\n1 lat activation
\n\u00bd strict pull-up
\n1 strict pull-up<\/p>\n

3:35-4:00– WOD:<\/strong>
\n2 rounds, 2 min at each station
\n50ft prowler push (225\/185)
\n50ft kettlebell front rack walk (53\/35)
\nMax calorie row
\nMax push-ups
\nMax calorie assault bike
\nMax pull-ups
\n*2 work at a time, except on prowler<\/p>\n

Thursday<\/u><\/strong>:<\/u>
\nSkill<\/u>:<\/u>Push-up
\nWorkout<\/u>:
\n4 rounds, rest 90 sec between each set
\n1 push-up
\n1 shoulder tap (R+L=1 rep)
\n2 steps to right
\n1 strict HSPU
\n2 steps to left
\nReturn to start
\n*Increase each rep by 1 until you complete 3 of everything
\nWOD<\/strong>: \u201cRankel\u201d
\n20 min AMRAP:
\n6 deadlift (225\/155)
\n7 burpee pull-ups
\n10 kettlebell swings (2\/1.5)
\n200m run
\n
\nFriday<\/u><\/strong>:<\/u>
\nNone<\/p>\n

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

Standard Class: Tuesday 3:10-3:15- Warm-up 3:20-3:50-WOD:Groups of 4 2 rounds, 2 min at each station 50ft prowler push (225\/185) 50ft kettlebell front rack walk (53\/35) Max calorie row Max push-ups Max calorie assault bike Max pull-ups *2 work at a time, except on prowler 3:50-4:00- 3 sets of hollow hold for time 4:00-4:05- Shoulder Mobility […]<\/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-5516","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\/5516","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=5516"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5516\/revisions"}],"predecessor-version":[{"id":5517,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5516\/revisions\/5517"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5516"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5516"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5516"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}