Thursday, August 28, 2014

29 aug 2014

Warm up:
3 rounds :15 of each mvmt
High knee run on the spot
Butt kicker
Jumping lunge
Jumpimg jacks

Mobility

Strength: OHS
1 x 10@ 50%
1 x 8 @60%
1 x 6@65%
1 x4@70%
1 x 2@80%

Wod:
Tabata wall balls 14/20 all to 10'
Rest 2 mins
Tabata kb swings 35/55 russian
Rest 2 mins
15 Min EMOM
1 Hang snatch pull
1 Hang muscle snatch
1 Hang snatch (dynamic)
@ 70%

Wednesday, August 27, 2014

28 Aug 2014

Warm up:
Tabata row
Dynamics
Mobility

Skill work: 3 x 2 wall walks

Partner WOD: 12 MIN
Buy in: 800 m run together, (each partner runs a full 800 m)
80 synchronized air squats (cannot start squats until both partners are in from the run)

In remainder of time, max calorie row while partner holds plank (rotate between front and side planks)
Each partner may only row for max one minute before switching off

Score is calories rowed

Silvers:
Same as above but 400 m run and 40 air squats for buy in

Tuesday, August 26, 2014

27 August 2014

Warm Up:
Dynamics
Squat therapy
Mobility- Total body workover, make sure all those gnarly bits are worked out

Burgener warm up
3 x 2 Clean pull/muscle/dynamic with dowel

WOD:

Batman and Robin
In teams of 2

26 Minute AMRAP

Partner A runs one 400M Sprint
Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back.
Switch and repeat. (score is reps of hang power clean and jerks) (Each person only runs once and C and J’s once)

Partner A runs 400 M
Partner B does AMRAP Back squats from floor until A returns.
Switch and repeat.
Again, each person only runs once and squats once. Each back squat = 1 pt

Partner A runs 400 M
Partner B does AMRAP Double Unders
Switch and repeat. 10 Double Unders= 1 pt, round down.

Partner A runs 400 M
Partner B does AMRAP Burpees
Switch and repeat.
5 burpees= 1 pt

If above is completed in less than 26 minutes, start over and continute until 26 minute cap.

The run does not count towards your rep count, it's just there for suck value.

Monday, August 25, 2014

26 August 2014

Warm up:
Dynamics
Mobility: include downward dog/cobra/inch worm
Shoulder mob

strength/skill:
3 sets of 2 handstand bear walks off the box full pike position

Wod:
10! 1
Deadlifts (225/185)
Jumping squat pullup
(Start below bar, jump up into a strict pullup, drop off bar into a full squat and jump up from there to repeat movement)

Rx2: jumping pullup off box followed by a squat (step off box, squat, back on box for jumping pull up)

Silvers:
Strength:
5 x 5 deadlifts (70%)

Wod:
Partner up, 4 rounds
Round 1:
Partner A runs 200m
Partner B does air squats
(And switch)
Round 2:
Partner A runs 200 m
Partner B does bar push ups
(And switch)
Round 3:
Partner A runs 200 m
Partner B does kettlebell swings
(And switch)
Round 4:
Partner A runs 200 m
Partner B does sit ups
(And switch)



Sunday, August 24, 2014

25 Aug 2014

Warm Up:
Dynamics
Mobility:
Couch stretch/garland pose/pigeon/inch worm/downward dog/calf raises/achilles stretches/arm circles/banded hip opening/banded shoulder work

WOD:  complete 3 separate time trials, do not have to be in order listed. Rest as needed between movements.

A: 400 m run time trial
This is a max effort run for 400 m

B: 100 m row time trial
You will record your best of 3 attempts

C:  2 mins max reps double unders
There is no modification,  only good reps count


Thursday, August 21, 2014

22 Aug 2014

PARTNER ANGIE:
For time: 100 pull-ups 100 push-ups 100 sit-ups 100 squats Work with a partner. Break the reps up into ten rounds and divvy them up evenly. One partner does 10 of each exercise while one partner jumps rope. When the first partner finishes his sets of 10, switch positions. Continue until you've complete 100 of each exercise as a team.
Post total time. Include the name of your partner in your notes.

Rx2: Banded strict pull ups or inverted rows
Push ups from bars or negatives down, knees up

The Manitoba Bear


So there's this guy I know, some of you refer to him as the "Manitoba Bear", "Beast", "Sabin", I refer to him as David, simply because to me he is our modern day David and Goliath.  I have know David for a very long time and have seen him battle Goliath a few times, undeserving he's been to hell and back more than once, but you see, the thing about our "Manitoba Bear" is although he has come out on the other side beaten and bruised, he's always been victorious and stood on the podium!

Today I celebrate him! Plain and simple.  I truly don't know where I'd be without his encouragement, his bear hugs (which are the BEST THING IN THE WORLD) and just his calming presence.  He is an amazing father, husband and best friend to my sister and for that he will always have my respect and love.

Consider yourself extremely blessed if you are a part of his life because people like him are truly one in a million!

Happy birthday my friend!  Love you dearly!  xoxo


Wednesday, August 20, 2014

21 Aug 2014

HAPPY BIRTHDAY DAVID!!! Thank you for everything you do for us :)

Warm Up:
400 m jog
Dynamics and mobility (SHOULDERS)

Strength:
Spend 30 mins to find your 1RM Press and 1RM Push Press

WOD:
Complete as many rounds as possible in 15 mins of:
Sled Pull, 25 m (hand over hand)
50 Double Unders
10 Medicine Ball Cleans, 14/20 lbs

SILVERS:
Same strength

WOD:
Same wod
replace single skips for double unders


Tuesday, August 19, 2014

20 Aug 2014

Warm Up:
Dynamics
Squat Therapy
Front squat skill transfers
Mobility

Strength:  Work up to 1RM front squat
5-3-3-1-1-1 etc start around 60-65%

WOD:
5 MIN AMRAP
5 manmakers (20+/30+)
10 DU
5 hand release push ups

Rx2:  less weight/modified regular push ups/DU attempts



Monday, August 18, 2014

19 Aug 2014

Warm up:
Tabata row
dynamics
mobility - shoulders, achilles, calf, ankle

WOD:
For time
100 m run
10 Tire GHD sit ups
10 Chest to bar pull ups
200 m run
20 Tire GHD sit ups
20 Pull Ups
100 m run
10 Tire GHD sit ups
10 Chest to bar pull ups

Cash Out:  2 min accumulated wall sit
*Everyone will do this at the same time.  If anyone breaks, they drop and do 5 burpees while everyone else keeps holding and coach pauses the countdown.  Time will resume once anyone who stopped to do burpees is back on the wall.  This is a team exercise!  Don't let your teammates hold the wall longer than necessary!

SILVERS:

Strength:  3 x 2 per side TGU
5 x 5 Good Mornings

WOD: Same as above
replace CTB/reg pull ups with push ups


Sunday, August 17, 2014

18 Aug 2014

Warm up:
run 400 m
Squat therapy
mobility

WOD:
Work up to a 1RM Back squat
5-3-3-1-1-1 etc
start @ 65%

*if you did your 1RM back squat two weeks ago, you will do a 1RM deadlift or Overhead Squat*

WOD:  Extra mobility work

Thursday, August 14, 2014

Wednesday, August 13, 2014

14 Aug 2014

Skill work:  Barbell rollouts

Back Squat
4 x 5 @ 60/70/75/75%
Front Squat
3 x 5 @ 60/70/75%

WOD:
7 MIN AMRAP
1 HSPU
1 Bear Complex (75/95)

Each round increase the HSPU by one rep

SILVERS:

Strength
5 x 5 Front Squat

WOD:

3 rounds 3 mins on 1 min rest:
3 Push Ups
6 Thrusters



Tuesday, August 12, 2014

13 Aug 2014

Warm Up:
200 m jog
Dynamics
Mobility

This wod will be stagger started in two groups, max 2 ppl per lane.  All movements are to be done in order starting with wall balls, so as soon as person A has rotated to SDHP, person B starts their wall balls.

WOD:

"FIGHT GONE BAD": Compare to October 30, 2013

You will spend one minute at each station before rotating directly to the next station and continuing your reps.  After ALL five stations have been worked, there is a one minute rest and then you get to do it all over again!!

This workout is total reps accomplished.  If you have difficulty keeping track of reps, ask for a buddy or coach to record your reps each round for you.

3 rounds, 1 minute at each station

1)  Wall Ball (20/14 to 10'/9')
2)  SDHP 75/55
3)  Box Jumps (24"/20")
4)  Push Press (75/55)
5)  Row (calories)

Monday, August 11, 2014

12 Aug 2014

Warm Up
Dynamics
Mobility - hips/ankle/calf/achilles

Back Squat
4 x 5 @ 60%/70%/75%/75%
Front Squat
3 x 5 @ 65%/70%/75%

WOD: Part 1
4 x 100 m sprints
30 sec rest between

Part 2
5 MIN AMRAP
20 DU
5 Front rack walking lunge (55/75)

Rx2:  less weight/DU attempts

SILVERS:
Back Squats
5 x 5

WOD:
10 MIN AMRAP
100 m run
6 front rack walking lunge (mod: hold kb or plate at chest or dumbbells)

Sunday, August 10, 2014

11 Aug 2014

Warm up:
High knee skip with scissor arms 100m
Inch worm
scorpion
iron cross

Mobility:  Shoulders shoulders shoulders

skill work:  3 sets of 5 parallette pass throughs

WOD:
4 rounds:
2 Rope Climbs
15 burpees

Rx2:  floor to standing rope climb and controlled descent or half way up rope climb

Thursday, August 7, 2014

8 August 2014

Warm up:
Glassman warm up
mobility

Back Squat:
4 x 5 @ 60/65/70/70
Front Squat
4 x 5 @ 60/70/75/80

WOD:  "Grace"
30 Clean & Jerks for time (95/135)

Rx2:
From hang, 30 x 1 clean and jerks for quality (this wod is not timed)

MOD:
30 Medball clean and jerk or press for time (work the movement)


Wednesday, August 6, 2014

7 Aug 2014

Warm Up:
Tabata row on 'roids: 8 rnds 30 sec on 10 secs rest
Mobility

Skill work:
Muscle up progressions or pull up work
False grip holds/pulls to chest/transitions/jumping m.u.

WOD:
400m run
40 boxjumpovers (do not need full extension at top)
40 Ring rows
40 sit ups
40 DU
400m run

Silvers:
Same wod
sub singles for du's
lower box for jumpover



Tuesday, August 5, 2014

6 Aug 2014

Warm up
3 rounds skipping
2 mins on 1 min off
Dynamics
Mobility

Strength:
5-5-3-3-3 OHS increasing weight each set

WOD:
3 Rounds
15 deadlift (115/155)
200 m run
4 wall jumpovers/army crawl back under (3 slats/5 slats)

*the walls may get congested, start at different stations and be kind to each other*

Rx2:
Less weight on DL's
Army crawl under wall

Monday, August 4, 2014

5 Aug 2014

Warm up
run 400 m x 3 (1 min rest btwn runs)

Mobility

Back Squats
1 x 5 @ 60%
1 x 3 @ 70%
1 x 2 @ 80%
1 X 2 @ 90%
1 x 1 @ 95%
1 x 1 @ 103%

Front Squats
4 x 5 @ 60/70/75/75%

5 x 2 Turkish Get Ups
These sets are to be done for quality

MOBILITY is today's wod