28 Feb 14

Warm Up:
10 T  & B shuttles
Squat Therapy

Skill Work:  Open Gym:  Come prepared to work a skill as there will be plenty of time with the stagger starts

WOD:
2 Rounds- Rest period will be for exact amount of time required to complete the previous row

Row 250m
Rest
Row 500m
Rest
Row 750m
Rest

27 Feb 14

Warm Up:
Dynamics including inchworm
10 x scapular push ups
Hip Mobility:  Banded flossing, couch stretch, pigeon

Strength: 3 x 10 each side Bulgarian Split Squats (adv with Dumbbells)

WOD:  Groups of three, wallball is timer

9 MIN AMRAP
10 Wall Ball
Weighted rope drags (45# plates)
Handstand Hold (modification is inclined wall walk to comfortable hold height)

Cash Out:  3 sets of 10 Reverse Crunches - These should be slow & deliberate, think about curling into your belly button and rolling up one vertebrae at a time, focus on pelvic tilt

SILVERS:

Warm Up:
Dynamics
Skipping
10 x Scapular Push Ups
Hip Mobility
Squat therapy

Strength:  3 x 10 Dumbbell walking lunges per leg

9 MIN AMRAP:  Groups of 3, wall ball is timer
10 Wall Ball
Weighted Rope drags
Wall plank hold

Cash out:  3 sets of 10 Reverse crunches (same as above)

26 Feb 2014

Warm Up:
2 mins each:

Row

Skipping

Shuttle Runs

Squat Therapy

Mobility:  Posterior Chain

STRENGTH:  6 x 4 Back Squats (heavy, work up to 70-80% for last two sets)

WOD:  8 MIN AMRAP

4 Power Cleans (70-80%)

6 KB Swings (35/55)

8 TTB

Rest 2 mins then:
10 MIN EMOM of 4 t & b shuttle runs

25 Feb 2014

Warm Up:
Dynamics
Mobility

3 x 2 High Hang Pull/Muscle/Dynamic Snatch
3 x 2 Hang Pull/Muscle/Dynamic Snatch

STRENGTH:  6 x 4 Front Squat


WOD:
3 Rounds:
Row 500m
5 Hang Snatch @ 70% (from floor advanced) - Ride bar down into full squat
On last snatch do 2 reps OHS instead of one
10 T & B Shuttles

SILVERS:
Dynamics
Skipping
Squat therapy

STRENGTH:  5 x 5 OHS

WOD:  3 Rounds
Row 500 m
5 Push Press

Cash Out:  Tabata Line Hopovers

24 Feb 2014

Warm Up:
Glassman
Shoulder & Hip, calf/achilles Mobility - 15 mins

3 x 1 wall walks
5 Inch worms

WOD:
A:
25 Push Ups
5 Pull Ups
25 V Ups
5 Pull Ups
25 Burpees
5 Pull Ups

2 min rest

B:
25 Wall Ball
5 Box Jumps
25 Jumping Squats to target (pull up bar or wall equivalent)
5 Box Jumps
25 Walking Lunges
5 Box Jumps

21 Feb 2014

Warm Up:
Dynamics
Squat therapy
Hip Mobility

Strength:
3 x 6 Back Squats (70%)
3 x 10 Jumping Back Squats @ 40%-50%
~Do not have to have full depth nor full extension on these~

WOD:  8 MIN EMOM
2 Snatch Pulls (Hang) @ 90%

20 Feb 2014

Warm Up:
Mitch's
Mobility - Key on calf/achilles/hip

Strength:  5 x 5 Push Press (incr. weight)

WOD:
50-40-30-20-10
Standing broad jumps
Double unders
V UPs

SILVERS:

Warm Up:  Pick 10 from Mitch's
Squat therapy

Strength:  5 x 3 Strict Press

WOD:
50-40-30-20-10
Skipping
Step Ups

Each Round finish with 10 Sit UPs

19 Feb 2014

Warm Up:
50 t & b runs, no floor touch required
Achilles/Calf/Hip mobility
5 x inchworms

Skill work:  3 rounds each max hollow body hold/max superman hold

WOD:  3 rounds of 3 mins, no rest
1 min max cal row
1 min max reps pistols
1 min max reps kb swing

Cash Out:  3 mins max reps wall ball

18 Feb 2014

Warm Up:
Dynamics
Shoulder Mob
Squat Therapy

STRENGTH:  3 sets MAX HANDSTAND HOLD
~facing the wall, wall walk up into top position
~focus on holding hollow body position with pelvis tucked, aim for nose and toes touching the wall
~If you cannot maintain this position that close to the wall, walk out to where you can comfortably maintain hollow body

WOD:
Max rounds in 20 mins of plus one*:
Pull Ups/Front Squats (50-60%, from the floor)

*This is designed like a "death by" but it is not an EMOM so you will work the whole 20 minutes continuously to see how far you can get.

SILVERS:
Dynamics
Skipping
Squat Therapy
Mobility

Strength:  5 x 5 Front Squats

WOD:
Max rounds in 20 minutes of plus one:
Wall Ball/Thruster

17 Feb 2014

Holiday WOD:  Programmed by Coach Lynn

TBA

You'll just have to show up to know what it is!

14 Feb 2014

Warm Up:
Glassman
(do negatives for pull ups)
Mobility

There will be four areas of work today, start at whichever you prefer:

1)  10 MIN EMOM Rope Climb x 1
2)  10 MIN EMOM 2 Ring Pull ups (ring to chest) - Modification is 5 ring rows/1 HSPU (box or wall, no stacking plates but abmat is allowed)
3)  Tabata Air Squats
4)  3 Rounds max L-Sit (parallettes)

13 Feb 2014

Warm Up:
Tabata Row
Squat therapy
Burgener
3 x 2 High hang Pull/muscle/dynamic with bar
Mobility

WOD:  With a partner complete 3 rounds each, one works while one rests(except on tires):
5 Tire Flips
5 Hang Power Clean (70%)
10 Front Squats (60%)
Row 250m

*while this workout will be for time, there may be multiple partner groups having to use the same bar/weights so let's remember that teamwork makes the dream work!*

Cash Out:  (if time)
Tabata V Ups

SILVERS:
Same warm up as above minus Burgener and pulls

STRENGTH:  5 x 5 Back Squats

WOD:  With a partner complete 3 rounds each, one works while one rests (except on tires):
5 Tire Flips
5 Sumo Deadlift High Pull
10 Goblet Squats
Row 250 m

12 Feb 2014

Warm Up:
Dynamics & Mobility (hips, shoulder, achilles, calf)

WOD:  3 rounds at each station (each round is a different movement), 30 sec on 30 sec rest, three minute rest between stations

A:  Max Reps
Rnd #1) KB Snatch
Rnd #2) KB Thruster
Rnd #3) KB Swing

B: Max Reps/Metres
1) Short shuttles
2) Double unders
3) Row (10m=1 rep)

C:  Max Reps:
1) Box Jumps
2) Sit Ups
2) Spiderman push ups

11 Feb 2014

Warm Up:
10 t & b shuttles
2 lengths crab walk
Squat therapy (pick two)
3 x 1 wall walk
1 x 10 scapular push ups
1 x 10 Scapular pull ups

Shoulder & Hip Mobility

WOD: 2 Rounds for time:

1000m row
9 Knees to Elbows
7 Ring Dips (modification is negatives)

SILVERS:
Same warm up, instead of wall walks, plank holds on the wall 3 sets max hold
Squat therapy

WOD:  2 Rounds for time

650 m Row
9 Ring Rows
7 Box Dips

10 Feb 2014

Warm Up:

Dynamics

Mobility

WOD:  For quality of movement, not for time

From floor:

OHS 5 x 3 (60%)

Jerk 5 x 3 (60%)

Clean High Pull (from hang) 5 x 4 @ 90%

Back Squat 8-8-8-6-6 @ 60% 

7 Feb 2014

Warm Up:
Mitch's (full)  pull ups are negatives

SKILL WORK:
Efficiency tips for rowing/du's/running/burpees

WOD:  Player's choice, 7 MIN Max reps/metres/lengths/calories:
One of the following:
Burpees
Rowing
Airdyne
Double Unders
Shuttle runs

Cash Out:
Tabata one other that you did not do 7 min's of.

6 Feb 2014

Warm Up:
Dynamics
Front Squat skill transfers with bar (5's)
Hip Mobility - Take 15 MIN to do mobility work

WOD:
11 MIN AMRAP
5 Front Squats (95/135)
30 GrassHoppers


Cash Out:
Tabata Hollow Rocks

SILVERS:
Warm Up:  Johnny Special
Squat therapy
Front squat skill transfers
Mobility

STRENGTH:  5 x 5 Front Squats

WOD:  10 MIN AMRAP
5 Weighted Step Ups
5 KB Swings
5 Burpees

CASH OUT:  Tabata Sit Ups

5 Feb 2014

Warm Up:
Dynamics
Mobility:  Hamstrings/Glutes/Lumbar/Hips/Achilles/Calf

Strength: (this will also be your warm up set for the wod)
3 x 5 Deadlifts
50%/60%/65%

WOD:
4 rounds:
40 Double Unders
4 Deadlifts (70%)
4 Dumbbell Manmakers
40 Sit Ups

4 Feb 2014

Warm Up:
Tabata Row
Hip Mobility

Strength:
5 x 5 Good Mornings incr. weight each set

WOD:
21-15-9
Short Shuttle Sprints (short lengths)
Cowboy Squats

CashOut:  Tabata Mountain Climbers


SILVERS:
Warm Up:
Tabata Row
Squat Therapy

Strength:
5 x 5 Good Mornings

WOD:
15-12-9
Short Shuttle Sprints (inside red to red)
Cowboy Squats

Cash Out:  Tabata Leg Raises

3 Feb 2014

Warm Up:
Tabata Row
Pick 10 Mitch's
Shoulder/trap/hip mobility

WOD:
Death by:
A:  TTB
B:  Ring Dips/Box Dips
C:  Box Jumps

As soon as you fail at one skill, you will immediately start the next one on the next minute.

Cash Out:  If time, tabata line hopovers