Reverse Hyper and Glute-Ham Developers
SESSION for Thursday 4/23/2020
WARMUP
Jump rope for 8-10 minutes, trying to switch up your jump every :30 or so. If you don’t have a rope apply the same techniques to the Penguin Jump. Focus on keeping a straight, tight body line.
then 3:00 of nasal-breathing burpees
then 2:00 in a steady pace of 10 deadlifts and 10 upright rows with your object.
Put these two movements together smoothly for some sumo deadlift high pulls. Here’s what it looks like with a band.
WORKOUT
for time:
50 double unders
25 sumo deadlift high pulls, 24/16/12kg
40 double unders
20 sumo deadlift high pulls, 24/16/12kg
30 double unders
15 sumo deadlift high pulls, 24/16/12kg
20 double unders
10 sumo deadlift high pulls, 24/16/12kg
10 double unders
5 sumo deadlift high pulls, 24/16/12kg
NO EQUIPMENT, NO PROBLEM!
for time:
50-40-30-20-10 jumping jacks
25-20-15-10-5 sumo deadlift high pulls using a bag/backpack
QUIET NEIGHBOR VERSION
for time:
50-40-30-20-10 calf raises (weighted = Rx+)
25-20-15-10-5 sumo deadlift high pulls using a bag/backpack
10:00 time cap. Share your time to the comments!
2nd Serving- Need More Work? (Strength-Bias)
complete and partition however you can:
150 banded overhead tricep extensions
150 banded bicep curls
then
100 jumping lunges
100 good mornings
100 presses
HSPU Strength Ladder: every minute on the minute x 5 do 1-2-1 reps
READ: Gov Inslee Announces Washington’s Recovery Plan – Governor.wa.gov
WATCH: Premiere at Thursday morning at 8am
Anyone else miss these?
SESSION for Wednesday 4/21/2020
WARMUP
20 scap pushups
3x 1:00 planks
20 Cossack squats
20 Wall squats: how close can you get your chest to a wall when squatting
then practice the workout skills
WORKOUT
for time:
3 rounds of:
10 walking planks
15 sit-ups
20 speed skaters
then 100 goblet squats, 50/35# or 24/16kg then
3 rounds of:
10 walking planks
15 sit-ups
20 speed skaters
Share your overall completion time to comments!
No Equipment? No Problem!
Find something heavy to hold in front of you for the goblet squats.
2nd Serving: Need More Work? (Endurance-Bias)
Two-Minute Intervals:
– Walk two to three minutes to pre-warm your body.
– Run 10 minutes at an easy effort to warm up.
– Run 6 x 2 minutes at a hard but controlled effort in the red zone.
– Follow every two minutes of hard running with one minute walking and one minute jogging easy to catch your breath and recover.
– Cool down by running five minutes at an easy effort and walking three minutes.
HSPU Strength Ladder: E2MOM x2 do 1-2-3-2-1
READ: Are Face Masks the New Condoms? – NY Times
WATCH:
Our old set
WORKOUT for Tuesday 4/21/2020
Tabata push press, 2×50/35/20lbs
Tabata toe taps
Tabata Bulgarian split squats, 2×50/35/20lbs
Tabata oblique ups
NO EQUIPMENT? NO PROBLEM!
Tabata push press with a heavy object (a chair, perhaps?)
Tabata toe taps
Tabata bodyweight Bulgarian split squats
Tabata oblique ups
A tabata round is :20 of work then :10 of rest repeated 8 times for each exercise. Rest 1 minute between rounds.
Your score is the lowest-occurring amount of reps in any of the 8 intervals. Post your four scores to comments!
2nd Serving: Need More Work? (Strength-Bias)
150 perfect pushups. Show control both ways and remember that pushups are not just an upper body exercise- it’s a core exercise.
HSPU Strength Ladder: every 2 minutes on the minute x 2 do 1-2-3-2-1
READ: You Should Read This Tale About the First Arnold Classic – BarBend
WATCH:
Coach Sarah
If you didn’t already see our weekly email here’s our schedule this week:
Also if you didn’t see our IG Live Q&A we have a ton planned for release on our social channels, thanks to you all and your continued support.
WORKOUT for Monday 4/20/2020 (LIGHT UP!)
Rx OPTION
every minute on the minute for 30 minutes:
– Min 1: 9 burpees
– Min 2: 12 weighted step ups
– Min 3: 15 single arm push press (alternating sides each round)
– Min 4: 18 jumping lunges
– Min 5: 21 Russian KB swings
QUIET NEIGHBOR OPTION
every minute on the minute for 30 minutes:
– Min 1: 9 step up burpees
– Min 2: 12 weighted step ups
– Min 3: 15 single arm push press (alternating sides each round)
– Min 4: 18 weighted lunges
– Min 5: 21 Russian KB swings
NO EQUIPMENT OPTION
Using a bag or backpack with books or cans of food:
every minute on the minute for 30 minutes:
– Min 1: 9 burpees
– Min 2: 12 jumping air squats
– Min 3: 15 push press (alternating sides each round)
– Min 4: 18 weighted lunges
– Min 5: 21 Russian KB swings or SDHP, depending on the complexity of the weighted implement
Post your score to comments!
2nd Serving – Need More Work? (-Bias)
If you didn’t do yesterday’s 5k for time, do that instead. Our every-other-day-Endurance-bias-work will train specifically to improve your 5k time. You can adapt this into rowing and skiing as well.
- Walk two to three minutes to pre-warm your body.
- Run 10 minutes at an easy effort to warm up.
- Run 8 x 1 minute at a hard but controlled effort in the red zone (see chart below).
- Follow every minute of hard running with one minute walking to catch your breath and recover.
- Cool down by running five minutes at an easy effort and walking three minutes.
HSPU Strength Ladder: every minute on the minute x 4 do 1-2-1 reps
READ: Some Thoughts About COVID-19 and Weightlifting – Catalyst Athletics
WATCH:
Calvin at the catch
WORKOUT for Sunday 4/19/2020
5k run/row for time
Post time to comments!
HSPU Strength Ladder: EMOM x4 of 1-2-1 reps
READ: 5k Training For Runners – The Run Experience
WATCH:
I did the workout after it released yesterday!
JOIN US on Saturday morning at 10am for a HIIT class with Lauren and Nathan on Instagram Live!
Then again on Sunday morning at 10am for yoga with Ivan on Zoom!
WORKOUT for Saturday 4/18/2020
Support Your Local Box Fundraiser – Event 3
for time:
50 double dumbbell deadlifts, 2×50/35/20lbs
50 ab-mat situps
50 box step-ups, 24/20/16″
50 single-arm dumbbell thrusters, 50/35/20lbs
Post time to comments and to http://games.crossfit.com/
READ: Could a CrossFit Gym Be Considered An Essential Service? – Morning Chalk Up
WATCH:
I’ll be doing the Support Your Local Box Fundraiser – Event 3 later today live on both Instagram and YouTube at 4:30pm!
WORKOUT for Champagne Friday 4/17/2020
“KANSAS CITY”
As many reps as possible in 3:00
– 6 burpees
– 8 alternating single arm squat cleans, 50/35/20lbs
– 10 DB pogo hops
Repeat for 5 total rounds, resting 1 minute between each round. Use this timer if on your own.
No Equipment Variation
– 6 burpees
– 8 heavy backpack thrusters
– 10 backpack pogo hops
Quiet Neighbor Variation
– 6 step-up burpees
– 8 alternating single arm squat cleans, 50/35lbs
– 20 weighed calf raises
Add up the total reps from all 5 AMRAPs and post your score!
2nd Serving – Need More Work? (Endurance-Bias)
5 rounds of a 12:00 effort for max distance, resting as needed between efforts.
Goal is to match or beat either of the previous two Endurance-biased 2nd Servings this week. Can run, row, ski, bike, walk, ruck, crawl, or carry. Be mindful of physical distancing from other people!
HSPU Strength Ladder: EMOM x 5 of 1-2-1 reps
READ: Do You Binge Eat at Night? Here’s Why Your Hormones Are to Blame – Cleveland Clinic
WATCH:
