Monday, November 30, 2015

1 Dec 2015

Warm Up:
 lower & Upper body lift prep

WENDLER WEEK 1:  Deadlift and Bench Press

Gymnastics Strength work:
At tempo
3 x 5 Ring Rows 30x1
3 x 5 Negative Push Ups 42x1
(for those not proficient in push ups, do regular negatives, aim for 3 second descent)

10 x 1 Negative Pull Ups 5 sec descent

SILVERS:
Back Squat

Gymnastics skill:  Low bar pull ups

WOD:  FIGHT GONE BAD, Silvers Style
3 Rounds, 1 min work at each station, 1 min rest after all five stations are completed:

Medball Cleans
KB SDHP  (pull from just below knees)
Box Jumps or step ups
Push Press
Row (calories)

Rx2:
less weight/height



Sunday, November 29, 2015

30 Nov 2015

Warm Up:
Dynamics
Mobility:  achilles, ankle, calf
Run Prep

WOD:
FT: Double Unders, Rows, and Shuttle Runs
For time:
400 Double Unders
Row, 3000 m
200 Shuttle Runs (30 ft, lengths)

Rx2:  200 DU
Rx3:  800 singles

Thursday, November 26, 2015

27 Nov 2015

Warm Up:
Row 500-750 m @ 65% pace
Mobility

20 MIN AMRAP:
5 Push Ups
10 Pistols
15 Medball sit ups

Rx+:  HSPU
Rx2:  Assisted push ups (low bar)
Rx3:  Negative push ups

Wednesday, November 25, 2015

26 Nov 2015

Warm Up:
Upper body lift prep
Lower body lift prep

Wendler Week 4:
Press
Squat

WOD:  With a partner, 15 MIN AMRAP
Timer:  Front rack walking lunge 1 length 135/95
Box Jumps 30/24

Score is box jumps

SILVERS:
Strength:   Press

WOD:
With a partner, 15 MIN AMRAP
Timer:  Sled drag t & b
Low box step ups or box jumps

Tuesday, November 24, 2015

25 Nov 2015

Warm Up:
Lower body lift prep
Deadlift prep/mobility

Wendler Week 4:  Deadlift

Snatch warmup:  Pull-Muscle-Dynamic x 3

WOD:  3 round AMREP with buy in each round
Rnd 1:  5 MIN
Rnd 2:  4 MIN
Rnd 3:  3 MIN
1 min rest between rounds, start at the top each round

Buy In:  10 Power Snatch  95/65
then AMREP of 15 DU/15 Supermans

Monday, November 23, 2015

24 Nov 2015

Warm Up:
Dynamics
Shoulder activation & mobility

Skill work:  Handstand walk or Neg pull ups

WOD:

For time:
Row, 200 m
5 Strict Pull-ups
Row, 400 m
10 Strict Pull-ups
Row, 200 m
5 Strict Pull-ups

Rx2:  Low bar pull ups
Rx3:  Ring Rows

SILVERS:
Strength:  Bench Press

WOD:
For time
200 m row
5 Ring Rows
400 m Row
10 Ring rows
200m row
5 ring rows

Sunday, November 22, 2015

23 Nov 2015

Warm Up:
Lower and upper body lift prep and mobility

WENDLER WEEK 4:  Front Squat/Back Squat/Bench Press

WOD:

21-15-9
Deadlift
OHS

Rx+: 225/155
        135/95
Rx:   195/135
        115/75
Rx2:  175/125
         95/65
Rx3:  any other weight

Thursday, November 19, 2015

20 Nov 2015

Warm Up:
Dynamics & mobility

WOD:  16 rnds, alternating mvmts, 1 min on 30 sec rest

A)  Max cal row
B)  Shuttle runs (lengths, 30 ft)

Score is total calories and lengths run

Wednesday, November 18, 2015

19 Nov 2015

Warm Up:
Lower body lift prep & squat mobility prep

WENDLER WEEK 3:  Front & Back squats

Shoulder activation warm up

WOD:
21-15-9
Ring Rows
Wall Balls (14/20 to 9/10)

Rx2:
Less weight/height/depth wall balls

SILVERS:
Skill work:  Low bar pull ups

WOD:
9-6-3
Medball clean & (ball) slam

Tuesday, November 17, 2015

18 Nov 2015

WARM UP:
Upper body lift prep

WENDLER WEEK 3:  Bench and Press

WOD:
BUY IN:  500 m row
then:
10 MIN ALT EMOM
Even:  3 Front squats (take off the floor)  135/95
ODD:  3 TTB & 1 t & b shuttle run (rig to redline, 30ft)

Score is total time to complete including row

Rx2:  115/75
Rx3:  any other weight, toes to ring or knees up or knees to chest




Monday, November 16, 2015

17 Nov 2015

Warm Up:
Lower body lift prep
Deadlift prep/mobility

WENDLER WEEK 3:  Deadlift

WOD: 3 x 3 min AMRAP, 1 min rest between A, B, and C

A:  5 Power Clean (95/65)
      10 Double Unders

B:  5 Thrusters (95/65)
     25 Singles

C:  2 Bear Complex (95/65)
      10 Double Unders

Rx2:  Dumbbells

SILVERS:
Front Squat 5 x 5

WOD:  3 min on, 1 min rest  3 ROUNDS

10 Kettlebell swing  (russian)
1 shuttle run (there and back)

Sunday, November 15, 2015

16 Nov 2015

Warm Up: 10 Mins athlete's choice to include
Shoulder prep/theraband activation

WOD:

As time permits, work through any of the following skills:

3 x 5 Negative pull ups
3 x 3 Ring to chest pull ups
3 x 5 Negative HSPU
3 x 5 Negative dips (ring or bar)
1 x 3 Bear walk around box in pike position
Handstand walk

Thursday, November 12, 2015

13 Nov 2015

Warm Up:
Lower body lift prep
Mobility

WOD:
In one minute, complete 10 back squats
Rest 1 min
In two minutes, complete 20 back squats
Rest 2 mins
In three minutes, complete 30 back squats
Rest 3 mins
In four minutes, complete amrap back squats

Score is total number of squats

Rx+:
10-135/95
20-225/157.5
30-315/220.5
AMRAP: 405/283.5

Rx:
10- 32.5% 1RM
20- 55%
30- 75%
AMRAP: 95%

Rx2:
10- 25% 1RM
20- 40%
30- 60%
AMRAP: 80%

Rx3:
10- 25% 1RM
20- 30%
30- 40%
AMRAP:  60%

Wednesday, November 11, 2015

12 NOV 2015

WU:  Lower body lift prep

WENDLER WEEK 2:  Squats & Deadlift  (if time permits, do both front and back, if not, pick one)

Shoulder activation/warm up

WOD:
In 12 mins do:
Row, 1000 m
then in the remaining time, AMRAP of:
3 Handstand Push-ups
5 Thrusters, 95/65 lbs
7 Sit-ups

Rx2:  inclined body rows

Rx3:  DB thrusters

SILVERS:
Deadlift 5 x 5
Skill:  1 x 5 negative pull ups/1 x 5 low bar pull ups

WOD:
In 12 mins do:
Row 1000m
then in the remaining time, AMRAP of:
3 Push Ups
5 Dumbbell thrusters
7 Incline body rows


Monday, November 9, 2015

10 NOV 2015

Warm UP:
Upper body lift prep

Wendler Week 2:  Bench and Press

Shoulder mobility

Bar WU:  3 sets of pull/muscle/dynamic snatch

For 8 cycles:
AMRAP in 1 min of:
5 Squat Snatches, 115/75 lbs
Max Effort Chest To Bar Pull Up

Rest 1 min between each cycle.
For each cycle restart the AMRAP.  Score is pull ups.

Rx2: 95/65 and regular pull ups
Rx3:  DB or KB squat snatch and push ups or negatives

SILVERS:
Press 5 x 5

Gymnastics skill:  Negative push ups

Skill:  High hang set up and snatch pull

WOD: 3 cycles

AMRAP in 1 min of:
5 High Hang snatch pull (dowel or bar)
Max burpees

Rest 1 min btwn cycles

Sunday, November 8, 2015

9 Nov 2015

Warm Up:
If you are in a class larger than six ppl, class will be split as follows:

Group A: start on rowers
Group B:  Athlete's choice warm up, then remainder of 30 mins is open gym.  Pick a technical skill that's your goat.

WOD:  10 rounds
2 mins hard row
1 min easy row

Try to keep same pace on all of the two minute rows.

Thursday, November 5, 2015

6 NOV 2015

WU:  Dynamics

SKILL:  Tabata L Sits (can be off parallettes/hanging/or dip bars)

1 x 10 Negative Pull ups

WOD:
3 rounds for time of:
Walking Lunge, 60 ft
Backward Walking Lunge, 60 ft
10 Toes-to-bars
15 Hollow Rocks

Rx2:  Knees to elbows/armpits, bent knees in Hollow rock
Rx3:  Knees up, bent knees in hollow rock

Wednesday, November 4, 2015

5 NOV 2015

WU:  Lower body lift & squat prep mobility

WENDLER WEEK 1:  Back & Front sq

Warm up shoulders

WOD:
7 min AMRAP
5 Push Press (off racks)  105/75
1 t & b shuttle run (rig to redline)

Rx+  135/95
Rx2:  95/65
Rx3:  dumbbell push press

SILVERS:
Back sq 5 x 5

Pull up negatives 1 x 5
Low bar pull ups 3 x 3

WOD:
7 MIN AMRAP
5 Push Press
1 t & b shuttle run

Push press can be done with barbell or dumbbells

Tuesday, November 3, 2015

4 NOV 2015

Warm Up: 5-8  MINS
Upper body lift prep
Shoulder mobilitiy

WENDLER WEEK 1:
Bench Press/Strict Press

AMRAP 25 mins:
Complete as many rounds as possible in 25 mins of:
10 One Arm Dumbbell Snatch (Alternating)s, 45/35 lbs
20 Double Unders
1 Rope Climb

Monday, November 2, 2015

3 Nov 2015

Warm Up
Dynamics
Mobility

SKILL WORK:  Pull up or Ring Dip or HS Walk/kickups work
3 x 3 negatives , handstand work no set rep scheme

WOD:  12 MIN EMOM
1 t & b shuttle run (rig to red line)
1 t & b bear crawl

SILVERS:
Deadlift 5 x 5

WOD:  12 min EMOM
1 t & b shuttle run
1 length bear crawl

Sunday, November 1, 2015

2 Nov 2015

Warm Up:
Lower body lift prep
Deadlift prep

Wendler, Cycle 2, Week 1 (@ 100% of 1RM numbers)

Back Squat
Front Squat
Deadlift