{"id":5898,"date":"2020-03-02T14:00:18","date_gmt":"2020-03-02T20:00:18","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5898"},"modified":"2020-03-02T10:13:22","modified_gmt":"2020-03-02T16:13:22","slug":"ac-pe-week-of-32","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5898","title":{"rendered":"AC PE week of 3\/2"},"content":{"rendered":"

Standard Class:
\n<\/strong>Monday
\n<\/u><\/strong>3:10-3:20- Warm-up
\n3:20-3:35- EMOM for 10 min.: 3 push press<\/p>\n

Group A:
\n3:40-3:55- WOD<\/strong>: AMRAP in 12:00 of:
\n6 deadlift (165\/95)
\n9 push-ups
\n12 KB front rack walking lunges (35\/18)<\/p>\n

Group B:
\n3:40-3:55- WOD<\/strong>: AMRAP in 12:00 of:
\n6 deadlift (205\/135)
\n12 push-ups
\n18 KB front rack walking lunges (53\/35)<\/p>\n

3:55-4:05- 200m farmer\u2019s carry (53\/35)<\/p>\n

Wednesday
\n<\/u><\/strong>3:10-3:15- Warm-up
\n3:15-3:25- Skill Practice<\/p>\n

3:30-3:50- WOD
\nGroup A:
\n20 min AMRAP of:
\n8 hanging knee-raises
\n10 hang clean and jerks (75\/45)
\n200m run<\/p>\n

Group B:
\n20 min AMRAP of:
\n8 toes-to-bar
\n10 hang clean and jerks (95\/65)
\n200m run<\/p>\n

3:55-4:05- Midline work
\n3 rounds for quality:
\n10 hollow rocks
\n10 v-ups
\n10 tuck-ups
\n10sec hollow hold<\/p>\n

 <\/p>\n

Advanced class:
\n<\/strong>Monday
\n<\/u><\/strong>Barbell Strength<\/u><\/strong>:
\n<\/u>4:10- 4:35-
\nDeadlift 1-1-1-ME @ 80-90-95-100%
\nEMOM 10 min: 2 reps @ 80%<\/p>\n

4:40-4:55
\nWOD<\/strong>: \u201cHelen\u201d
\n3 rounds for time of:
\n400 meter Run
\n21 kettlebell swings (53\/35)
\n12 pull-ups<\/p>\n

5:00-5:05- Shoulder mobility<\/p>\n

\u00a0<\/strong>Wednesday
\n<\/u><\/strong>Oly Strength<\/u><\/strong>:
\n<\/u>4:10- Burgener warm-up 1xPVC, 1xBarbell
\n4:15- Front squat 2-2-2-2-2 at 80% 1RM
\n4:30- Power Clean + Jerk Dip + Jerk: 1-1-1
\n4:40- Full Clean: 1-1-1<\/p>\n

<\/u>4:50- WOD<\/strong>: 19.2:
\n8 min AMRAP + bonus time:
\n25 toes-to-bars
\n50 double-unders
\n15 squat cleans (135\/85)
\n25 toes-to-bar
\n50 double-unders
\n13 squat cleans (185\/115)<\/p>\n

Time extends 4 min each time round is completed.\u00a0 Reps decrease, load increases
\nRd. 3- 11 cleans (225\/145)
\nRd. 4-\u00a0 9 cleans (275\/175)
\nRd. 5-\u00a0 7 cleans (315\/205)<\/p>\n

*Scaled: hanging knee raises & single-unders
\nCleans for men: 95, 115, 135, 155, 185
\nCleans for women: 55, 75, 95, 115, 135<\/p>\n

Friday
\n<\/u><\/strong>No Class<\/p>\n

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

Standard Class: Monday 3:10-3:20- Warm-up 3:20-3:35- EMOM for 10 min.: 3 push press Group A: 3:40-3:55- WOD: AMRAP in 12:00 of: 6 deadlift (165\/95) 9 push-ups 12 KB front rack walking lunges (35\/18) 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-5898","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\/5898","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=5898"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5898\/revisions"}],"predecessor-version":[{"id":5899,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5898\/revisions\/5899"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5898"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5898"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5898"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}