31 Jan 2014

Warm Up:
Dynamics
Burgener
Squat therapy

STRENGTH:  6 x 2 Front Squats (70-80%)

SKILL:  Bar work 3 x 2 Pull/Muscle/Dynamic cleans High Hang then 3 x 2 from Hang
Focus on set up (hamstrings loaded, weight shift over the bar), leading pull with elbows, not wrists, and control the finish on the toes.

WOD:

3 Rounds AMRAP 2 min on 1 min off

10 KB Swings

5 Touch & go Cleans (power)

30 Jan 2014

Warm Up:
Mitch's
Mobility

SKILL:  Pick a gymnastics skill

WOD:
Start or finish
10 x 30 sec on 2 mins off rowing sprints

5 Rounds:
5 Pull Ups
10 Push Ups
15 Air Squats
20 Sit Ups
End of each Round do two burpees

SILVERS:

Warm Up:
Skipping
Squat Therapy
Band Mobility
Hip Mobility

STRENGTH:  5 x 3 Thrusters

WOD:

Start or finish:
Rowing Intervals
10 x 30 sec on 2 min rest

5 Rounds:
5 Ring Rows
10 Box Jumps/Step Ups
15 Squats
20 Sit Ups

29 Jan 2014

Warm up:
2 rounds
10 shuttle sprints t & b
2 wall walks
10 air squats

Mobility work
Include t spine barbell smash and barbell trap smash

Skill:  push jerks
Focus on 3 second descent and explode up, corkscrew knees, speed under the bar

Wod:
Start or finish with 750m row
5 rounds
15 wall ball
7 push jerks

28 Jan 2013

Warm Up:
Tabata Row
Mobility:
Shoulders & hips

Strength: 3 rounds max handstand hold or max handstand hold in pike position with one leg raised (adv. mod)

WOD:
7 Rounds
3 OHS
5 Box Jumps
7 V Ups

Silvers:
Warm Up:
Squat Therapy
Skipping
Mobility

Strength:  3 Rounds max plank hold

WOD:
5 Rounds:
3 OHS w Dowel
5 Burpees/Down and Ups
7 Sit Ups

24 Jan 2014

Warm Up:
Dynamics
Mobility

Skill:  Pick a gymnastics skill 15 min

WOD:  Complete in any order for time:

30 Pistol Squats
30 Pull Ups
30 TTB
30 V Ups
30 Sit Ups
30 Rolling Squats
30 Wall Squats
30 Push Ups
30 Box Dips/Ring Dips/Bar dips (no knees in bands)
30 Box Jumps
30 Burpees

22 Jan 2014

Warm Up:
3 rounds of
10 t & b shuttles (wall touch)
5 Inchworms

Mobility:  Must include
Scorpion
Iron Cross
T Spine barbell smash
Shoulder & Hip Floss

SKILL WORK:  3 sets max hold hanging L Sit

WOD:

Row 1000m then
6 min AMRAP:
8 Thruster (95/65)
12 Box Jumps

21 Jan 2014

Warm Up:
Mitch's Warm Up
(Ring Dips as negatives, pull ups and push ups are scapular)
Shoulder mobility

SKILL WORK:
3 sets Handstand Bear Walk around the box from pike position (there and back around the box equals one set)

3 x 3 Strict Handstand Push Ups (goal is to get full pike position off the box if you cannot do strict off the wall)

WOD:
A:  5 Rounds
20 DU
3 Strict Pull Ups (NO KIPPING)

2 mins rest

B:  5 Rounds
6 short shuttle lengths (red to red width)
3 TTB

SILVERS:

Warm Up:
Mitch's pick 10
Squat Therapy

STRENGTH:
3 sets of 3 negative pull ups
5 x 3 Back Squats

WOD:
A:  5 Rounds
20 Step Ups
3 Push Ups

Rest 2 mins

B:  5 Rounds
6 lengths short shuttle sprints (red to red width)
3 Knees to Chest

20 Jan 2014

Warm Up:
Dynamics
Squat Therapy
3 x 1 wall walks
Shoulder Mobility

Strength:  3 x 7 OHS (60-70%)

WOD:  15 EMOM
1 Power Clean
2 Front Squat

1st set of 5:  65%
2nd set of 5: 75%
3rd set of 5: 85%

Cash Out:  Tabata KB Swings

17 Jan 2014

Warm Up:
3 rounds 2 min on 1 min off skipping

Mobility - ankle/achilles/shoulders

Skill Work:  Double Unders

WOD:
3 rounds, rower is timer , teams of 3

500 m row/tire hops (in and out)/shuttle sprints

16 Jan 2014

Warm Up:
Tabata blue Line hopovers
1 length crabwalk
1 length inchworm
2 wall walks

Squat therapy

mobility work

Skill:  Rope climbs/Toes to bar

WOD:  5 Rounds, 1 min amrap, 1 min rest
1 Thruster (70%)
2 Pull Ups

If you cannot do unbanded pull ups, you will do push ups.

Silvers:
Warm Up:
3 rounds 2 min on 1 min off skipping
Squat therapy
Mobility

Skill:  Hanging L Sit, 1 min total hold

WOD:
5 Rounds, 1 min AMRAP, 1 min rest
1 Dumbbell thruster
3 Wall Ball

15 Jan 2014

Warm Up:
1 length crab walk
1 length bear walk
1 length inch worm
1 length high knee skip
1 length crab walk

Shoulder Mobility
Squat Therapy

Strength:  5 x 3 Negative ring dips
               5 x 5 Push Press - work up to a heavy set of 5

WOD:  5 Rounds
10 t & b shuttle runs
10 wall ball
10 Dumbbell or medball cleans

14 Jan 2014

Warm Up:
Dynamics
3 x 10 Dowel Good Mornings
Squat therapy

STRENGTH:  5 x 7 Deadlifts (60%)

WOD:  Partner Up
12 min AMRAP
Farmer walk there and back (55/45) use dumbbells or kb's is TIMER
Double Unders

Cash Out:
Tabata Row


SILVERS:
Warm Up:
Tabata Row
Squat therapy
Mobility work

Strength:  5 x 5 Deadlifts

WOD:  Partner Up 10 Min AMRAP
Farmer walk (is timer)
Skipping

Cash Out:
Tabata Blue Line hopovers (lateral/side to side)

10 Jan 2014

Warm Up:
4 length jog
ankle and achilles mobility

3 rounds box jump burpees (4 stations)

Shoulder Mobility

Squat therapy

STRENGTH:  5 x 5 OHS work up to a heavy last set

WOD:
15 EMOM (Limiter will be OHS weight) 1 complex comprised of:

1 Thruster
1 Back Squat
1 OHS

9 Jan 2014

Warm Up:
Mitch's warm up
Set of 10 Scapular push ups and pull ups

SKILL WORK:  Pistol Squats and Toes to Bar

WOD:
21-15-9
Shuttle Sprints (lengths)
Pull Ups

Cash Out:  2 mins total time L Sit

SILVERS :

Warm Up:
Mitch's warm up
Set of 10 Scapular push ups and pull ups

Skill/Strength:
3 x 3 Negative Pull Ups

WOD:
15-12-9
Shuttle Sprints lengths
Jumping Pull Ups

8 Jan 2014

Warm Up:
Tabata Row / Airdyne
3 x 1 wall walk
1 length crab walk
1 length inch worm
Pick 2 squat therapy

Skill work:  3 x 3 Negative Pull Ups

Strength:  5 x 5 Front Squats , work up to last set at least 70%

WOD:
3 rounds
30 DU/20 SIT UPS/10 OHS 95/65

7 Jan 2014

Warm Up:
Junkyard Dog
Burgener

Mobility:  T Spine Barbell smash, hip, quad, hamstring, glute mobility

Barbell warm up:
3 x 2 High hang pull/muscle/dynamic
3 x 2 Hang pull/muscle/dynamic

Skill Work:  Hang Cleans
Focus on set up:
-load hamstrings (butt high)
-shoulders back, set your mid thoracic
-corkscrew knees
-weight in heels but shift to toes so chest and shoulders are ahead of the bar

WOD:
12 MIN EMOM
2 Hang Clean - First six rounds @ 60%, last six @ 70%
2 Toes To Bar

6 Jan 2014

Warm up:
Dynamics
achilles mob
ankle mob
calf mob

Skill work: 3 x 200m row
focus on:
Quick pull/slower return
Rigid torso/shoulders back
drive knees out/hinge at hip
maintain neutral head position by staring at the chain

WOD: compare with Jan 7, 2013
Skipping circuit
100 singles
100 knees up
100 singles
100 bunny hops
100 skiers
100 singles
100 fast (running) skips
50 left foot
50 right foot
50 double unders


Cashout: tabata shuttle sprints (wall touch)

3 Jan 2014

Warm up:
Crab walk Dodgeball
Hit with blue=10 jumping jacks to come back in
Hit with red= 10 burpees to come back in

Strength:
7-7-7 Back Squats 60%
4-4-4 back squat with 3 sec hold in bottom

Wod:
Annie

2 Jan 2014

Warm up:
3 x 2 mins on 1 min off skipping
3 x 1 wall walks
Shoulder mob
Ankle/calf/achilles mob

Skill work:  Mobility

Wod:
1) 5 Min AMRAP
5 HSPU (mod off box if you cannot kip off the floor or abmat)
5 Double Unders
5 Hollow rocks

Rest 1 min, then tabata row
Rest 1 min

2) 5 min AMRAP
5 Pull ups
5 lengths shuttle sprint
5 Leg raises

Cash out: tabata sit ups