30 Dec 2015

Warm Up:
Dynamics 1 t&b each (rig to redline)
High knees
Walking lunge open to side angle
Tiny bunny hops
Frog jumps

3 rnds:
10 Good mornings
10 active/passive hangs, on 10th rep finish with 1 strict pull up

REVIEW:  HANG POWER SNATCH  (Dowels)
-Set up
    ~feet, back, hamstring engagement, body over the bar
10 x-Pull & reset- on coaches count, controlled mvmt, stay up on toes for 2 secs
10 x Pull & transition (muscle snatch) and reset on coaches count
10 x Hang Power snatch on coaches count

Bar warm up:  Pull / Muscle/ Dynamic 3 x 2

WOD:

Buy In:  4 t&b bear crawl (short way, wall to silver line)
THEN:
5 RFT
10 DU unbroken
10 Hang Power Snatch 95/65
10 Pull Ups

Rx2:
Feet elevated low bar pull ups

Rx3:
Ring Rows
Alternating single arm dumbbell snatches

28 Dec 2015

Warm Up:
1 x t&b of each
Tiny bunny hops
Walking lunge open to side angle
Bear Crawl
Ankle flexion walk (one way ankles out, one way ankles in)

3 x 10 calf raises
Runner stretch
Lie on back and trace the alphabet in the air with each foot (left and right all letters)
Ankle and calf mobility

Review:  Burpee
Standards
Hand placement
Elbow position

WOD:  100 box jumpover burpees for time
Full extension at top of jump NOT required
Step downs encouraged

Rx2:  any box height other than 24/20

POST WOD CASH OUT:
Tabata hollow body holds

Mobility

24 Dec 2015

12 days of Christmas

1 power snatch 95/65
2 ring dips
3 burpees
4 pull-ups
5 TTB
6 push-ups
7 air squats
8 alternating jumping lunges
9 box jumps (24/20)
10 wall ball 20/14
11 kb swings 55/35
12 thruster 95/65

Complete round 1, then 1-2, then 1-3, etc in as little time as possible.

23 Dec 2015

Warm Up: (15 mins)
Upper body lift prep
Lower body lift prep

10 Rounds 5 sec squat hold 10 sec rest (3 mins)
Coach will help you strive for perfection

REVIEW:  7-8 mins
Bench Press (2-3 mins)
Practice neutral spine position against the wall while taking 10 breaths on coaches count without losing contact with the wall (like a wall sit but have hips positioned higher than 90 degrees)

Front Squat - grab dowels (5 mins)
Review set up/start position
Neutral spine
Elbows up
Bottom position

3 sets of 3 front squats with dowel, on coaches count
Use this time to perfect your position, work to eliminate chest dip and tailbone wink

WENDLER WEEK 4:  BENCH PRESS AND FRONT SQUAT (12 mins)

WOD:  10!1
Double Unders
Toes to bar
Front rack walking lunge (l & r=1) dumbbells or kettlebells
Rx:  45-55/30-40
Rx2:  35/20 Toes to rings
Rx3:  any other weights, knees to chest

22 Dec 2015

Warm Up:
Dynamics (5 mins)
Mobility (5 Mins)
Squat therapy (to be done together as a group, on coaches count)
Coach will tweak your squat form in preparation for wall balls

10 rounds 5 sec hold in bottom of squat, 10 sec rest
Working on perfect form

Review:  Wall balls (5 mins)
Set up
Proper positioning

WOD:  30-20-10 (5-7 mins) GHD Sit-ups and Wall balls
30-20-10 reps, for time of:
GHD Sit-up (use medball with feet in db's or tire)
Wall Ball, 20/14 lbs
Rx2:  regular situps
Rx3:  less weight/height on wallballs

Open Gym:
pick a gymnastics skill progression to work on

21 Dec 2015

Warm Up:
Mobility (5 mins)
Lower body lift prep (7 mins)

SKILLS WITH A DOWEL:  Coaches will ensure position and tweak where necessary
5 mins on each movement progression (15 MINS)

Review Deadlift positions:  On coaches count, 10 reps each
Set up/pull to knees and return to start
Full Pull/finish position
Descent
Deadlift - Full mvmt

Review Hang Power Clean: On coaches count, 10 reps each
Set up and start position
Pull
Receive position
HPCL - Full mvmt

Push Press:  On coaches count, 10 reps each
Set up and core activation, neutral spine, pelvic shift
Press up, straight line, active shoulders, core activation, neutral spine
Dip:  coach will place dowel behind back to ensure straight up and down dip drive
Push Press - Full mvmt

Bar warm up

WOD:  INCREDIBLE HULK Compare to Aug 21, 2015
20 MIN AMRAP  115/75 5reps each mvmt:
Deadlift
Hang Power Clean
Front Squat
Push Press
Back Squat

Rx2:  with a partner or less weight

Cool down:  Sampson stretch, couch stretch, pigeon, roll out

18 Dec 2015

Warm Up: (15 mins total)
Row 500-750m at 60% pace
Mobility
Shoulder activation

Gymnastics skill work:
Spend 25 mins working either pull up, hspu / handstand walk, or muscle up progressions
If you are not proficient at double unders, spend at least 10 minutes working efficiency on this skill

WOD:
AMRAP 7 mins: Rope Climbs and Shuttle Runs

Complete as many rounds as possible in 7 mins of:
1 Rope Climb
Shuttle Run, 150 ft

Rx2:  Supine to standing rope climb with 3 K2E and back down
Rx3:  Seated (legs straight) Dumbbell presses (5 reps)

Cool down:
Spend 5 minutes rolling out

17 Dec 2015

Warm Up:
Mobility (5 mins)
Upper body lift prep (7 mins)

WENDLER BENCH WEEK 3  (10 mins)

WOD:
In teams of 3:
3 RFT  (each person will complete three rounds of rowing, three rounds of sleds, three rounds of ropes)
Row 500 m (timer)
Sled Pulls (hand over hand)  95/75 (calc weight of sled @ 30#)  Rx2:  less weight
Battle Ropes (alternating wave)
THEN
as a team complete 200 lengths shuttle runs, only one person may go at a time, only 2 lengths permitted at one time per person

SILVERS:
Front Squat 5-5-5-5-5

WOD:
Same as regular class

16 Dec 2015

Warm Up:
Mobility (5 mins)
Upper body lift prep (7 mins)

WENDLER PRESS:  Week 3 (15 mins)

Review:  Deadlift (5 mins)
Spend 5 minutes reviewing deadlift with PVC pipe
-Set up
-Pull
-Descent

Your coach will have you set up all positions and tweak where necessary

Mobility:  Ankles/calf/achilles (5 mins)

WOD:  For time
Row 60 cals
Deadlift 30 reps @ 50% 1RM
DU 30 reps
Box Jumps 60 reps (24/20)

Rx2:  DU Attempts
Rx3:  any other mods

Goal for completion is 12-15 mins or less so scale accordingly

15 Dec 2015

Warm Up:
Mobility (5 mins) include achilles/ankle

Tabata Skipping (5 mins)
Can be singles, doubles, single leg etc, mix up each round

Squat therapy:  10x wall squats and 10x goblet squat

10 rnds 5 sec hold in bottom of squat 10 sec rest.  We will use this time for you to fine tune your squat position, your coach will give you some tweaks even if you squat awesome :)

Review:  proper foot and knee position in walking lunge

WOD:  For time
100 ft walking lunge
50 Air squat
25 back extensions (supermans or you can go off a medball)

Cash Out:  Open Gym
Pick a gymnastics weakness and work on it (gymnastics skill progression work)

SILVERS:
PUSH PRESS 5-5-5-5-5

WOD:  For time
60 cal Row
30 KB Deadlift (sumo stance)
100 single skips
60 green box step ups

14 Dec 2015

Warm Up:
Dynamics
Lower body lift prep
Mobility

WENDLER WEEK 3:
Back Squat
Front Squat
Deadlift

11 Dec 2015

Warm Up:
Lower body lift prep
WENDLER WEEK 2:  FRONT SQUAT

Class will split, one half will start immediately with wod, the other will do a warm up and squats then open gym.

WOD:  ROW 5 KM
Compare to Feb. 20, 2015

10 Dec 2015

Warm Up:
Mobility
Upper body lift prep

WENDLER:  PRESS WEEK 2

Squat therapy

WOD:
FRAN:  Compare to May 5, 2015

21-15-9 reps for time

Thrusters 95#/65#
Pull-ups

Rx2:
Pull ups & #55 thrusters

Rx3:
Ring Rows and less weight than Rx

SILVERS:
Bench Press

WOD:  FRAN
21-15-9
Thrusters
Ring Rows

9 Dec 2015

Warm Up:
Mobility
Lower body lift prep

WENDLER WEEK 2:  BACK SQUAT

WOD:  ROWING HELEN AMRAP

Complete as many rounds as possible in 13 mins of:
Row, 400 m
21 Kettlebell Swing (American)s, 55/35 lbs
12 Pull-ups

Rx2:
Jumping pull ups (off plate or floor)

Rx3:  Ring Rows
Less weight or Russian style KB swings

8 Dec 2015

Warm Up:
Mobility
Upper and lower body lift prep

WENDLER WEEK 2:  Bench Press/Deadlift

WOD:
3 rounds for time of:
10 Dumbbell Thrusters, 45/30
Run, 200 m (22 lengths redline to rig)

Rx2: 35/25
Rx3:  any other weight

SILVERS:
Deadlift

WOD:
3RFT
10 DB Thrusters
200m ROW

7 Dec 2015

Warm Up:
Mobility
1 t & b rig to redline:
bear crawl
crabwalk forward one length/crabwalk backward back

sets of 10 of each:
active/passive hang
scap push ups
birddog
banded face pulls
(standing) wall slides

WOD:  JT
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Rx2:
Neg HSPU (abmat allowed)
Neg Ring Dips
Push Up

Rx3:
Box Walkout to plank and back to pike
Box (or off barbell) dips
Lowbar or neg push ups

4 Dec 2015

Warm Up:
Mobility
Lower & upper body lift prep

Wendler Week 1:  Front Squat/Back Squat

WOD:
Work up to 1RM Thruster

3 Dec 2015

Warm Up:

Upper body lift prep & shoulder activation

Wendler Week 1:  Press (only if you did not get your presses in yesterday)

OR

Gymnastics Strength:   Spend 15 minutes working either your pull ups strength work or muscle up strength work

Pull Ups:  Negatives, Three position holds (10 secs each at top/mid/bottom (active), inverted body rows (focus on pulling to chest), Ring rows (focus on set position in the bottom, strong hollow body, pull to chest)

Muscle Ups:  High ring to chest pulls, russian dips, banded seated transitions, negative dips

Run Prep

WOD:  Compare to 7 April 2015

3 RFT:

500 m ROW

21 Burpees

400 m RUN (outside so dress appropriately)

SILVERS:

Push Press

WOD:

3 RFT

500 m Row

11 Burpees

40 lengths shuttle run

2 Dec 2015

Warm Up
Upper body lift prep

Wendler Week 1:  Press

WOD:  Compare to July 29th, 2015

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

Wall Balls (14'/20') to 9'/10'
SDHP (55/75)
Box Jumps (20'/24')
Push Press (55/75)
Row (calories)

Rx2:
less weight/height