30 Oct 2015

Warm Up:
Upper body lift prep
Run prep & achilles/calf/ankle mobility

WENDLER WEEK 4:
Bench Press

WOD:
Complete 100 double unders for time
Each time you break, drop and complete two burpees

Rx2: 500 singles

29 Oct 2015

Warm Up:
Lower body lift prep
Dynamics & Mobility

WENDLER WEEK 4:
Back squat & front squat

WOD:
With a partner, complete 150 wallballs
Wallballs can only be done while one partner is completing one t & b sled drag.  Each partner must complete at least 60 of the wallballs. If one partner is done their allotted reps before the other, that person will still pull a sled as a timer but will not complete any more wallball reps while the working partner does their sled pull.

Rx: 20/14 to 10/9 and 95/75 sled
Rx2:  20/14 to 9/8 and 85/65 sled
Rx3:  any other mods

SILVERS:
Strength:  Push Ups & Front Squat 5 x 5

WOD:

With a partner complete 150 medball squat partner toss over pull up bar

28 Oct 2015

Warm Up:
Upper body & lower body lift prep
Mobility
Wendler Week 4:  Press & Deadlift

WOD:
10 MIN AMRAP
5 Push Ups
10 KB Swings (Russian) 55/70
15 Air Squats
20 DU Unbroken (if you mess up, start the DU over again)

Rx2:  55/35
Rx3:  Any push up mod/less weight/attempts

27 Oct 2015

Lower body lift prep
Mobility

WENDLER WEEK 4:
 Back squat & Front Squat

WOD:
Row 200/140 calories
Every 3 mins, you will get off the rower and complete 5 hang power cleans.  Score is time to complete row.

Rx:  135/95
Rx2:  115/75
Rx3:  95/65
Mod:  DB Hang P cleans

SILVERS:

Strength:  Push Press 5 x 5
Gymnastics Strength:  Low bar pull ups

WOD:
ROW 180/120 cals
Every 3 mins come off the rower and complete 5 medball or dumbbell cleans

26 Oct 2015

Warm Up:
Row 400-700 m at 70% pace
Shoulder activation
Mobility

WOD:
7 RFT
10 pistols alt
12 ring dips
15 pull ups

Rx2:  4 Rft

Rx3:  4 Rft
Assisted pistols
Box dips
Low bar pull ups or ring rows

NOTE:  Your coach will assign your stream, only those athletes with regular attendance and volume of dip/pull ups will do Rx.

23 Oct 2015

Warm Up:
Lower body lift prep
Good mornings (no load)
Hamstring activation/stretch with kettlebell (stand on low box or plate and bend to touch toes, use kettlebell as counterweight to lengthen the stretch past your toes)
RDL with kettlebell
RDL Leg swings
Mobility

Wendler Week 3:
Back Squat
Front squat
Deadlift

22 Oct 2015

Warm Up:
Athlete's choice
Mobility

WOD:

Baseline
500m row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

For time

Rx2:  modification of any movements incl thighs touching ground on push ups

Open gym:  Pick a skill or position that you are not strong in OR complete a wendler lift that you may have missed this week.

21 Oct 2015

Warm Up:
Upper body lift prep

Wendler Week 3:  Press/Bench

WOD:
AMRAP 10 mins:
Complete as many rounds as possible in 10 mins of:
30 Double Unders
10 V-ups
10 Dumbbell Hang Squat Cleans, 35/25 lbs

Rx2:  30/20
Rx3:  Less weight, x5 singles

20 Oct 2015

WU:  Lower body lift prep and mobility

Wendler Week 3:  Back squat/front squat

WOD:
7 rounds for time of:
7 Handstand Push Ups
7 Thrusters, 135/95 lbs
7 Knees To Elbows
7 Deadlifts, 245/175 lbs
7 Burpees
7 Kettlebell Swings, 2/1.5 pood
7 Pull-ups
Rx2:  Push ups for HSPU
Rx3:  Any other movement/weight modification

SILVERS:
Strength:  Back Squat 5 x 5

WOD:  Modified SEVEN
7 Rnds:
7 Push Ups
7 Thrusters
7 Knees Up
7 KB Swings
7 Up & Downs

19 Oct 2015

Warm Up:
Dowel Game

Run prep/mobility calf / anchilles/ ankle

15 MINS:  OPEN GYM
Work a skill or position

WOD:

21-15-9
Lengths weighted (25/35) shuttles with 12'box stepover at each end (rig and old divider wall, use backpacks)
Double Unders (not weighted)

Rx2:  Line Hopovers (L & R=1)
Rx3:  x5 singles

16 Oct 2015

Warm Up:
Dynamics & Shoulder Prep

HPSU Day 3:
Phase 1:Accumulate 100 reps throughout the day
Phase 2:  10 minutes of practice wall walks to nose and toes hollow body position on wall with controlled descent/practice kicking up onto wall in handstand
Phase 3: 3 x 4 elevated push ups (feet on box), once you can do all 12 reps at one height, increase height 3-6 inches (start with green box and add plates until you get to next box level)
Phase 4:  1 strict HSPU EMOM (10 MINS) add 1 rep per week
Phase 5: 5 MIN AMRAP Kipping HSPU

WOD:
10 rounds for time of:
7 Burpees
7 Knees To Elbows

Rx2:  Knees to chest

Rx3:  Knees to parallel

15 Oct 2015

WU:  Lower body lift prep & Mobility

WENDLER WEEK 2:  Back Squat/Front Squat (same numbers as tuesday)

Bar WU:  Pull/Muscle/Dynamic
Do a few sets, adding weight to get to wod weight

WOD:
Complete as many reps as possible in 10 mins of:
200 Double Unders
30 Power Cleans, 175/125 lbs
max rep Row (calories)s

Score is total reps

Rx2:  155/105
Rx3:  Singles & Medball cleans

If you are not doing Rx2 weight you will automatically move to medball cleans

SILVERS:
Strength:  Press 5 x 5

WOD:
21-15-9
Shuttle lengths (rig to furnace wall)
Squats

14 Oct 2015

WU:  Dynamics & Pick 3-4 from both upper and lower body lift prep

HSPU Day 2
Phase 1:  As many push ups as possible in 3 minutes.  Move up :15 each week until you hit 5 minutes or phase 2
Phase 2:  10 box walkouts with highest box possible
Phase 3:  10 x 1 slow and controlled negatives to the ground.  Go up 1 rep a week until you move to the next phase
Phase 4:  3 sets max kipping HSPU with 4 mins rest btwn
Phase 5:  2-5 Strict HSPU EMOM for 10 mins.  Start with 3-5 first set. Each set after try to hit a min of 2 but more if you can

WENDLER WEEK 2:  Press / Deadlift

WOD:
AMRAP 8 mins: Hang Snatches, Row (calories)s and Mountain Climbers
Complete as many rounds as possible in 8 mins of:
20 Hang Snatches, 95/65 lbs
40 Row (calories)s
20 Mountain Climbers

Rx2:  85/55
Rx3:  single arm dumbbell snatches, alt arms

13 Oct 2015

WU:  Lower body lift & upper body lift prep
Mobility

HSPU DAY 1:

Phase 1:  10 MIN EMOM 3-8 reps regular push ups (at whatever level you can do them).  If you can no longer do 3, adjust progression to an easier one where you can get all your reps done. If you can do 8 reps all the way through, move to a harder progression

Phase 2:  10 walkouts, getting hands as close to your feet as possible

Phase 3:  Accumulate 20 knee on box handstand push ups.  Go up 5/week until you are at 40.  Each week make it a little more difficult by using a higher box or moving hands closer to the box

Phase 4:  5 x 5 box push ups from full pike position

Phase 5 & 6:  4 sets 1-3 deficit handstand push ups, start with small deficit and each work increase reps until you can get to 5, then increase deficit

Wendler Week 2:  Back Squat / Front Squat / Bench Press

SILVERS:
JMSU WU
Strength:  Bench Press 3 x 5, last set is max reps (incr weight each set)

WOD:
IN TEN MINUTES:
200 Single skips
30 Push Press
MAX CAL ROW

*Depending on how many show up, may have to split class in half, one starts with wod, one starts with strength*

8 Oct 2015

Warm Up:
Lower body lift prep

Strength:  WENDLER WEEK 1 - Back squat/Front squat

WOD:
Rahoi
Complete as many rounds as possible in 12 mins of:
12 Box Jumps, 24/20 in
6 Thrusters, 95/65 lbs
6 Bar-facing Burpees

Rx2:  any modification

SILVERS:
Back Squats 5-5-5+

WOD:  13.2
CrossFit Games Open 13.2
Complete as many rounds as possible in 10 mins of:
5 Shoulder-to-Overheads, 115/75 lbs
10 Deadlifts, 115/75 lbs
15 Box Jumps, 24/20 in
Choose an appropriate weight
Step ups are allowed

7 Oct 2015

Warm Up:
Dynamics (3 mins)
Upper body lift prep

HSPU:
HSPU DAY 2:

Phase 1:  As many push ups as possible in 3 minutes.  Move up :15 each week until you hit 5 minutes or phase 2
Phase 2:  10 box walkouts with highest box possible
Phase 3:  10 x 1 slow and controlled negatives to the ground.  Go up 1 rep a week until you move to the next phase
Phase 4:  only wod
Phase 5:  only wod

STRENGTH:  WENDLER WEEK 1
Bench Press & Shoulder press

WOD:

3RFT:
400 m RUN
21 KB 55/35 (american)
12 HSPU

Rx2:
Push Ups

MOD:
Negatives
Russian KB's or less weight

6 Oct 2015

Dynamic warm up
Squat lift prep
Run prep

Manion Rx+
7 rounds for time of:
Run, 400 m
29 Back Squats, 135/95 lbs

Rx:  with a partner both complete 400 m run together and split the back squats

Rx2:  with a partner, less weight

SILVERS:

Strength:  Bench Press 5-5-5+ (as many reps as you can do for the last set)

WOD:  Modified Manion

3 RFT
Run 400 m
15 Barbell or sandbag back squats

5 Oct 2015

Warm Up:
Row 400-700 m
Shoulder activation and mobility

HSPU DAY 1:

Phase 1:  10 MIN EMOM 3-8 reps regular push ups (at whatever level you can do them).  If you can no longer do 3, adjust progression to an easier one where you can get all your reps done. If you can do 8 reps all the way through, move to a harder progression

Phase 2:  10 walkouts, getting hands as close to your feet as possible

Phase 3:  Accumulate 20 knee on box handstand push ups.  Go up 5/week until you are at 40.  Each week make it a little more difficult by using a higher box or moving hands closer to the box

Phase 4:  5 x 5 box push ups from full pike position

Phase 5 & 6:  4 sets 1-3 deficit handstand push ups, start with small deficit and each work increase reps until you can get to 5, then increase deficit

WOD:
15 MIN EMOM:
1 rope climb
3 strict pull ups

Rx2:  1 length sled pull brown wall to silver tape (small sleds, seated, hand over hand) @ BW (sled weighs 30#)
banded strict pull ups (modify rep scheme as needed to get work done and have at least 10 secs rest)

2 Oct 2015

Warm up:
Lower body lift prep
Squat prep/mobility

SQUAT TESTING DAY!

To prepare for our upcoming strength bias, we are testing our 3RM and 1RM back and front squats. Back squat Warm up sets: 5/3/3 and then work up to 3RM (go to fail).  Once you fail, you will add weight and go to fail on singles.

Front squat:  you will be warm from back squats, so warm up with a heavy set of three and go from there, same as above.  Once you fail on your third rep, add weight and go for singles.

ENSURE that you are taking sufficient rest breaks between sets of three.  You can rest a bit less in the singles, but the multiples should have you resting 3-4 mins once it's getting heavy.