16 March 2017

Warm up:
Upper body lift prep
Shoulder prep

REVIEW:  PUSH PRESS

WORK:  PUSH PRESS  incr weight to heavy last two sets
5 x 5

WORK:  50-40-30-20-10
Wallballs 20/14 to 10/9
Sit ups
DU

Rx+  unbroken rounds
Rx2  40-30-20-10
Rx3  Modify rep scheme further, modify movements as necessary

15 Mar 2017

Warm Up:
10 rounds of 7 sec squat and hold at bottom, 5 sec rest at top
10 each:
Cossack squat
Single leg RDL each leg
Hamstring banded kickbacks

REVIEW:  BACK SQUAT

LIFT:  Back Squat 4 x 4 as heavy as you can for all sets

WORK:
3 rounds for time of:
Row, 400 m
21 Kettlebell Swings, 53/35 lbs (russian)
12 Handstand Push Ups

Rx2:  HSPU off box in as much of a pike that you can manage

Rx3:  scaled push ups or regular push ups

SILVERS:  Same

14 Mar 2017

Upper body lift prep
shoulder prep

REVIEW:  BTN PRESS - *LAT ENGAGEMENT*

STRENGTH:  4 x 8 BTN PRESS
Try to increase weight each set

WORK:
SHAM
7 rounds for time of:
11 Deadlifts, 1x bodyweight
Run, 100 m (10 lengths yellow to yellow)

You may replace running with a row, increase to 150 m

13 Mar 2017

Warm Up:
Shoulder Prep with bands
then 3 rnds
5 inchworm
1 length bear crawl
1 length crab walk

PRE:  Accumulate 3 mins of hollow body hold (floor) in as short a time as possible

STRENGTH:
3 sets of 3 weighted strict pull up, 3rd set should be max weight

If you do not have your strict pull up:
3 x 3 negative pull ups 6-8 sec descent

WORK:
60 m walking lunge (yellow to yellow, 6 x)
21 Pull ups
21 V ups
60 m walking lunge
15 pull ups
15 V ups
60 m walking lunge
9 pull ups
9 sit ups

Rx2:  Jumping pull ups
Rx3:  Ring rows and regular sit ups

SILVERS:

Accumulate 3 mins Hollow body hold

Accumulate 2 mins of hang time in ACTIVE position (can be off bars or rings)

WORK:
50 cal row
21 Ring Rows
21 DB Box step ups
35 cal row
15 ring rows
15 DB box step ups
20 cal row
9 ring rows
9 DB box step ups

8 Mar 2017

Warm Up:
Shoulder prep

REVIEW:  SNATCH with dowels
20 mins

LIFT:  SNATCH 5 x 5
add weight each set, catch the bar in the power receive position and ride it down into a full squat

WORK:
10 MIN AMRAP
21 Unbroken DU
15 Push Ups
5 Wallballs (20/14 to 10' all)

Rx2:  broken du, 14# to 9'
Rx3:  scaled DU (attempts or no rope jumps with double thigh slap)/scaled push ups/lighter wallballs or less height/depth

SILVERS:
Squat prep

REVIEW (with dowels):  Back squat

LIFT:  BACK SQUAT 5 x 5
increase weight each set

Shoulder warm up (prep for push ups):  bear crawl, crabwalk

WORK:  same as above

7 Mar 2017

Warm Up: (10 mins)
10 rnds 7 sec descent and hold, 5 sec rest Air squat
Use this to mobilize and work your form
Monster walks
Hamstring kickbacks
Hamstring slides (off foam roller)

REVIEW:  FRONT SQUAT (5 MINS)

LIFT:  Front squat 8-5-5-5-3 (20 mins)
Use 8 as a warm up set then increase weight each remaining set, aim for finishing with your 5RM and 3RM weights

REVIEW:  Squat clean (10 mins)

WORK:  ELIZABETH (10-12 MINS CAP)
21-15-9 reps for time:
 Squat Cleans (135#/95#)
 Ring Dips

Rx2:  Bar dips
Rx3:  tricep dips off bench or box

6 Mar 2017

Warm Up:
Hinshaw

WORK:  Death by 10m
With a continuously running clock perform:
Run 10 m in the first 1 min,
Run 20 m in the second 1 min
Run 30 m in the third 1 min
...
Continuing this for as long as you are able.  You must touch the floor at each end

(10m is yellow to yellow line)

CASH OUT:  Tabata line hopovers

OPTIONAL SKILL WORK:   Pull up strength work or muscle up transitions

2 Mar 2017

Warm Up:
Tabata Medball cleans

REVIEW:  Clean & Jerk (20 MINS)

WORK:

Alternating 30 MIN EMOM:

ODD: 1 Clean & Jerk (work up to heaviest weight possible by last two rounds)

EVEN:  200 m row

1 Mar 2017

Warm Up:
Upper body lift prep
Shoulder prep

REVIEW:  PRESS

LIFT:  PRESS 5 x 5 work up to heavy set of five

WORK:
12 MIN AMRAP

15 American KBS 55/35
20 Sit Ups
35 Double unders (Rx: Unbroken)

Rx2:  Unbroken DU

Rx3:  Any other weight/singles x 5 or DU attempts

SILVERS:
Upper body lift prep

REVIEW:  BENCH PRESS

LIFT:  Bench Press 5 x 5 Work up to heavy sets of 5

SKILL WORK:  Double Unders
1) Master the slow single, work on body position, relaxed shoulders, arms at 45 degrees)
2) No rope, same jump speed as singles but double slap thighs
3) Add rope, same speed jump, same speed turnover as slap

WORK:
SAME, modify appropriately

28 Feb 2017

Warm Up:
RDL's
Monster walks
Cossack squats
Hamstring kickbacks
Shoulder prep

SKILL :  Toes to bar
Focus on lat engagement

For time:
50 cal Row
40 TTB
30 DU
40 reverse leg lifts (off boxes, legs hang)
50 cal row

Rx2:
TTB mods, singles x 5

24 Feb 2017

Warm Up:  HINSHAW

SKILL:  DOUBLE UNDERS
Same outline as working double unders last week:
1) slow single
2) same speed jump, double slap thighs
3) same speed jump, with rope and focus on speed of wrists

WORK:

Row 1000 m
100 DU
Row 800 m
80 DU
Row 600 m
60 DU
Row 400
40 DU
Then 100 m sprint (yellow to yellow is 10 m, you do not need to touch lines)

22 Feb 2017

Warm up:
Hinshaw (dynamic movements, no arm swings/sprints)
Shoulder prep

PARTNER WORKOUT: Compare to Feb. 25, 2015

A) Row 2000 m
Partner 1 rows while partner 2 holds 2 kb's/db's in front rack position (35/55)
can only row while racked

B) 5 rounds of 5 box jumpovers (20/24) each (no touching of box allowed), partner holds OH plate (35/45)

C) 5 Rounds of 5 HSPU, partner must hold barbell in hang clean start position (stay tight tight tight!)

Rx2:
A) barbell 35/45
B) bench jumpovers (no touching)
C) 8 push ups

Rx3: feet/hands can touch box
mod push ups

21 Feb 2017

Warm Up:
Upper body lift prep
Shoulder prep

LIFT:  BENCH PRESS 5 x 5
Work up to heavy set of 5

REVIEW:  OHS

WORK:
7 RFT
3 Overhead Squats (off racks) @ 70% 1RM
4 shuttles lengths
20 Unbroken DU

20 Feb 2017

Warm up:
Shoulder prep (10 MINS)

Skill:  Pull up (pick whichever level you are capable of doing) (5-10 MINS)

Level 1:
3 sets 8-12 banded pull ups.  If you go over 12, move to a band with less resistance

Level 2:
5 MIN EMOM of 1-3 strict pull ups
*Either add one more minute or try to do more consecutive reps than last week

Level 3:
5 MIN EMOM of 1-3 strict pull ups
*Either add one more minute or try to do more consecutive reps than last week

Level 4:
4 MIN EMOM 20 seconds of unbroken kipping/butterfly pull ups aiming for 18-22 reps for the first set.  If you drop off the bar in the 20 second period, do not jump back on until the next minute comes around

Level 5:
Tabata kipping/butterfly pull ups

WORK:  5 rounds, 30 sec on 30 sec off each movement for max reps (20 MINS)

-Air Squats
-Box push ups
-Frog jumps
-burpee box jumps

Score is total reps

SILVERS:
BENCH PRESS

WORK:  SAME

17 Feb 2017

WARM UP:

Lower body lift prep
Hamstring kickbacks

REVIEW:  With dowels, DEADLIFT

warm up to working weight

A)  12 MIN EMOM
3 Deadlift

Rx+:  Deficit DL off plates @ 65%
Rx:    @70%
Rx2:  @65%
Rx3:  @ less weight

B)  Not for time
5 Rounds
10 Hamstring sliders off roller
10 back extensions

Roll out & mobility

SILVERS:  SAME

16 Feb 2017

Warm up:
Monster walk
Hamstring kickbacks
Single leg RDL's
10 rounds, 7 sec descent and bottom squat position, 5 sec rest
Coach to perfect your form

REVIEW:  Walking lunge - Torso position, knees, toes

WORK:

50-40-30-20-10

Row cals
Walking lunge

Rx2: half reps on lunges

Rx3:  half reps all workout

15 Feb 2017

WARM UP:
Shoulder Prep
Achilles/calf/ankle exercises from Hinshaw w.u.

SKILL:  DOUBLE UNDERS  (10-15 mins)
a)  slow skip - work singles at a slow pace with the focus on body position and jumping high.  This sets the pace and tone for the DU where you will jump exactly the same but the wrist turn will speed up to two revolutions instead of one.
b)  jump with thigh slap - after you master the slow single, drop your rope and start jumping at the same speed and height as your singles, but keep arms down at thighs and double slap the thighs in the top of the jump to mimic wrist revolutions.
c)  Add rope and put it all together, focus on long body/shoulders back/arm position/chest up


WORK:

50-40-30-20-10      DU
10-8-6-4-2              Push Press @ 70%
10-8-6-4-2              Pull up

Rx2:  65% & jumping pull ups
Rx3:  DB push press, pull up mods

SILVERS:
Warm up & skill:  same

WORK:  same with mods

14 Feb 2017

Warm Up:
Shoulder Prep
Monster walk (one length each way)
Single leg RDL
Hamstring kickbacks
Hamstring sliders on rollers

SKILL:  Single Arm Dumbbell Hang Snatch
*note:  in the video, he is doing more of a muscle snatch where the feet do not leave the floor.  Your goal is to get to a heavy enough weight were you have to get very dynamic and have to jump to move the weight*

Spend 15 minutes working up to a heavy set of 3 per side.

REVIEW:  THRUSTER

WORK:  10!1 HSPU/THRUSTER (95/65)
3 pull up bar touching burpee btwn each set

Rx2: 85/55, HSPU off box or negatives
Rx3: Less weight, mod hspu

CASH OUT:  Tabata supine alternating toe touches (feet up in air while in crunch position, alternating touching left hand to right toe etc )

13 Feb 2017

Warm Up:
Dynamics

SKILL:  Turkish Get Up
3 x 2/side
Focus on pausing at all the points of the movement.  This exercise is to be done for QUALITY.

WORK:  Compare to Nov. 3, 2016

Rowing Sprints
In 100m increments row/rest interval rows. Rest as long as you row, going up to 800m.

100m   200m   300m    400m   500m   600m   700m  800m
 rest      rest       rest       rest       rest      rest      rest     rest

Score is total time including rest

SILVERS:  SAME

10 Feb 2017

Warm up:
10 rounds, 7 sec descent and rest in bottom of squat, 5 sec rest
Use this time to mobilize the squat position and work on perfecting the movement

Spend 5 mins rolling out or static stretching

REVIEW:  WALL BALLS

WORK:  5 Rounds
30 unbroken wallballs (20/14 to 10/9)

Each set is to be completed unbroken and continuous with no resting in the set.  If you stop to rest, the set does not count.  Scale accordingly.  Rest as needed between sets.

Cash Out:  FOR QUALITY
6 rounds
10 weighted sit ups
10 hamstring slides (off roller)

9 Feb 2017

Warm up:
Shoulder prep
Upper body lift prep

Mobility work
Include t spine barbell smash and barbell trap smash

REVIEW:  PUSH JERK (20 mins)
Focus on 3 second descent and explode up, corkscrew knees, chest straight, speed driving under the bar

WORK:
Start or finish with 750m row
5 rounds
15 wall ball (20/14 to 10/9)
7 push jerks @65% 1RM

8 Feb 2017

Warm Up:
Lower body lift prep, add in RDL's, sliding hamstring curls, and hamstring kickbacks (banded)
Shoulder prep

REVIEW:  SQUAT CLEAN (15 MINS)
If you are beginner or intermediate, you will work from the hang

Add barbell, work on pull/muscle/dynamic clean

REVIEW:  TTB (5 mins)
Focus on LAT ENGAGEMENT and HOLLOW BODY start position

WORK: Open 16.2
As many reps as possible in 20 mins of:
25 Toes-to-bars
50 Double Unders
15 Squat Cleans, 135/85 lbs
25 Toes-to-bars
50 Double Unders
13 Squat Cleans, 185/115 lbs
25 Toes-to-bars
50 Double Unders
11 Squat Cleans, 225/145 lbs
25 Toes-to-bars
50 Double Unders
9 Squat Cleans, 275/175 lbs
25 Toes-to-bars
50 Double Unders
7 Squat Cleans, 315/205 lbs

Start with a 4 min time cap, every time you finish the Squat Cleans add 4 minutes to your time cap. Stop at 20 mins.

Scaled:
 25 hanging knee raises
  50 single-unders
  15 squat cleans, 95 / 55 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  13 squat cleans, 115 / 75 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  11 squat cleans, 135 / 95 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  9 squat cleans, 155 / 115 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  7 squat cleans, 185 / 135 lb.

Stop at 20 minutes.

SILVERS:
Same warm up

REVIEW:  Sumo deadlift high pull

WORK:  20 MIN AMRAP
20 Hanging knee raises
50 Single Unders
10 SDHP

6 Feb 2017

Warm up:  Tabata row
Work at 70% pace

Squat:  10 rounds, 7 sec descent/hold in bottom for coach to correct form and for you to mobilise your position, 5 sec rest at top  (clock will beep for rounds)

Monster walk:  with bands, one length each way
Foam roller hamstring curl x 10
RDL x 10 per leg (no load or light load, goal is to maintain perfect form, not load it up)
Banded hamstring kickbacks x10 per leg
Cossack squat x10 each side
Tspine Mobility

REVIEW:  CLEAN (25 MINS)

Spend time working through the clean with dowels, focus on set up from high hang and hang for beginner/intermediate and from the floor for advanced.  Then move up to the barbell and add weight.

Work up to four sets of 3 or 4 great quality reps up to 75% 1RM weight

REVIEW:  Overhead dumbbell walking lunge

WORK:  5 RFT
1 t & b red line to red line OH DB walking lunge (55/35)
15 Wall balls (20/14 to 10')

Rx2:  45/30
Rx3:  any other weight, wallballs not to 10'

SILVERS:
SAME WARM UP

REVIEW:  DEADLIFT (25 MINS)
Review set up, pull to knees and back down, then work hips back in the descent, then full movement
Use the review to warm up with the dowels and then start warming up with weight

Work up to four sets of four or five reps working on PERFECT form, no heavier than 70% 1RM

WORK:
5 RFT with a partner
1 t & b OH Medball lunge (each partner, four lengths total, one works at a time)
15 (each) medball chest passes

3 Feb 2017

Warm UP:  HINSHAW

WORK:  WITH A PARTNER
ROW 10 KM
While one partner rows, the other runs lines

2 Feb 2017

Warm Up: 10 mins
3 sets Superfriend tspine opener
10 Bow and arrow (per side)
10 Wall slides (focus on torso position on wall, set spine to neutral through whole mvmt)
10 dowel shoulder pass thrus
2 lengths Overhead dowel duck walk
10 per side bottoms up kb press (half kneeling)

REVIEW:  20 MINS
Front Squat  - focus on start position and knees, tight core through descent and drive up, high elbows, chest up
Press (put the two together for Thruster)  Neutral spine, active shoulders with lat engagement, lockout
Push Jerk - focus on upright torso during dip, neutral spine, corkscrew knees, receive position with butt back (no knees forward!), finish position lockout
Overhead Squat - Focus on lat engagement & active shoulders, chest up, armpits out
Sumo Deadlift High Pull Focus on close bar path, explosive hip drive
Burpee

AIRFORCE  Compare to April 25, 2016
For time: *NOTE:  this workout starts with burpees*

20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.

Rx2:  75/55
Rx3:  Less weight

1 Feb 2017

Happy birthday Coach Mel!  <3 p="">
Warm Up:
Dynamics
Tspine mobility
shoulder prep

REVIEW:  OH walking lunge

WORK:  #16.1
20 MIN AMRAP
25 ft OH walking lunge (barbell) 95/65
8 Bar facing burpees
25 ft OH walking lunge
8 CTB pull ups

Rx2:  45/35 front rack walking lunge / jumping pull ups

Rx3:  less weight/ring rows

31 Jan 2016

Warm Up:
Dynamic warm up (10 Mins)

REVIEW:  THRUSTER/POWER SNATCH/SQUAT CLEANS (15 MINS)

WORK:

2 mins max row cals
2 mins max reps thrusters (95/65)
2 mins max row cals
2 mins max reps power snatch (95/65)
2 mins max row cals
2 mins max reps squat cleans (95/65)

Score is total reps

Rx2:  85/55
Rx3:  any other weights

30 Jan 2017

Warm Up:
Shoulder prep
HINSHAW ankle and achilles prep

REVIEW:  HANDSTAND PUSH UP and mods  ROPE CLIMB techniques

FALKEL:  Compare to April 22, 2016
Complete as many rounds as possible in 25 mins of:
8 Handstand Push-ups
8 Box Jumps, 30/24 in
1 Rope Climb, 15 ft

Rx2: Push Ups
Rx3: Any other mods, can include:
lowbar or box push ups/negatives
lower box jumps
hand over hand sled pull or
supine rope climb to standing and back down if room and rope availibility

SILVERS:

Tabata:  Hollow hold and plank alternating

REVIEW:  PUSH UPS (same body position as hollow holds and planks)

WORK:  PARTNER FALKEL
Work through amrap with a partner, one works at a time
pick appropriate mods

27 Jan 2017

Warm Up:
Lower and upper body lift prep

REVIEW:  CLEAN AND JERK (30 MINS)

WORK:  GRACE  Compare to June 17, 2016
30 Clean & jerks for time

REST 5 MINS

Complete for quality, not timed

3 rounds
6 per leg db bulgarian split squats off bench, as heavy as possible
5 barbell hip raises, as heavy as possible

SILVERS:

REVIEW:  PRESS

STRENGTH:  PRESS 5 x 5

WORK:  2 rounds
30 cal row
2 t & b farmer carry (as heavy as you can go, yellow line to yellow line)
10 db push press

26 Jan 2017

WARM UP:
Shoulder prep
Hinshaw (keep it to 10 mins max)

GYMNASTICS SKILL:
3 x 5 lat pull downs, focus on strong hollow body position throughout movement and long arms

3 sets max hang

WORK:
12 MIN EMOM
4 Strict ttb
4 shuttle runs (10 m yellow to yellow)

Rx2:  2 strict ttb
Rx3:  4 knees to chest as strict as possible

25 Jan 2016

Warm Up:  SHOULDER PREP (5 mins)

GYMNASTICS SKILL/STRENGTH: (10 mins)
Level 1:  5 x 5 low bar pullups at hardest modification you can do
Level 2:  Tabata kipping pull ups or beat swings

REVIEW:  with dowels, Deadlift & Cleans (20 mins)

WORK:

For time, 12 min cap:
10 Chest-to-bar Pull-ups
20 Toes To Bars
30 Deadlifts, 185/135 lbs
100 Double Unders
30 Box Jumps, 24/20 in
20 Burpees
10 Cleans, 185/135 lbs

Rx2:  175/125
Rx3:  any other mods


Silvers:

SKILL:  RING ROWS  - Work on perfecting the movement

Review:  Deadlift, medball/dumbbell cleans

For time, 12 min cap
10 Ring Rows (elevated feet if you can)
20 Knee raises
30 Deadlifts 135/95
100 Single skips
30 Box Jumps or Step ups
20 Burpees or down-ups
10 medball or dumbbell cleans

24 Jan 2017

Warm UP:  DYNAMICS (5 MINS)

REVIEW:  POWER SNATCH w dowels (30 MINS)
Work set up, pull, transitions, then move into muscle snatch, dynamic snatch
Use this time to perfect your set up and movement pattern
After spending 5-10 mins with the dowel, move to barbells and start working the same movements with load under your coach's cue.

REVIEW:  Jumping CTB Pull up

WORK:  #16.3

7 min AMRAP

10 Power Snatch 55/75
3 Bar Muscle-ups

Scaled:
20 Power Snatch 35/45
5 Jumping Chest to Bar pull ups

REST 5 MINS

For quality (not timed)
3 x 10
Seated DB Press
Ring Rows

23 Jan 2017

WARM UP:  Shoulder prep (5-7 mins)
-banded internal/external rotation 45 degrees
-wall slides
-T's Y's W's
-Scap pull ups
-Tea cups

GYMNASTICS SKILL/STRENGTH WORK:  Pull up  (10 MINS)
If you are working on getting a pull up:
3 sets 8-12 banded strict pull ups (if you can do 12 unbroken, move up a band)

If you have your strict pull up:
5 MIN EMOM
1-3 Strict pull ups, can be weighted if 3 reps is too easy

HINSHAW WARM UP (10 MINS)

WORK:  ALTERNATING 20 MIN EMOM
ODD:  200m/150m row
EVEN:  10 Shuttles (10m yellow to yellow)

SILVERS:
Same
Sub out ring rows for quality reps if strict banded is too challenging

20 Jan 2017

Warm Up:
10 rounds row, every 30 sec switch SPM from 22 to 26

Tabata donkey kicks

REVIEW:  Back extensions (supermans) / walking lunge / air squat

WORK:  3 Rounds
25 back extensions
50 air squats
100 m walking lunge

SILVERS:

Warm Up:
10 rounds row, alternate between 22 and 26 spm every 30 secs

Tabata down and ups

Squat therapy

REVIEW:  back extensions/air squats/walking lunge

WORK:
3 rounds
20 back extensions
25 Air squats
2 t & b walking lunges
20 sec plank hold

19 Jan 2017

WARM UP:
Lower body lift prep
ankle/calf/achilles mobility

REVIEW:  DU efficiencies :  Shoulders, wrist position, arm position, mastering the slow single
Hang Power clean:  set up/pull/muscle/dynamic

WORK:
A:

5 min AMRAP:

BUY IN:  750 m
Then in remainder of time
9 HPCL (full squat) 95/65
25 DU

REST 5 MINS

Rx2:  85/55 or DU attempts
Rx3:  DB hang cleans, singles x3

B:

3 Rounds:
10 Barbell walking lunge (per leg, @50% 1RM B SQ)
1 MIN MAX CAL Row
1 MIN rest

Score is calories

Rx2:  @45%
Rx3:  less weight

18 Jan 2017

W.U.
Lower body lift prep
Kettlebell kneeling hip back for deadlift prep
Include good mornings/landmine single leg rdl
Shoulder prep

REVIEW:  DEADLIFTS with dowel

WORK:

OPEN WORKOUT #16.4 Compare to March 18th 2016
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target


Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses

Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.
Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.


Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses

Men deadlift 135 lb. and throw 14-lb. ball to 9-ft. target and push press 65 lb.
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target and push press 45 lb.

17 Jan 2017

WARM UP:
2 x Tabata hip mobility, alternate between movements:
pigeon stretch
couch stretch
garland pose

T & B:
tippy toe walk
heel walk
inside & outside ankle flexion walk
hurdle steps
heels up walk, toes in
heels up walk, toes out

Spell the alphabet with your foot (each)

WORK:
3 RFT:
1000 m Row
30 box jump 24/20
20 pull up

Rx2:  Jumping pull ups
Rx3:  Seated low bar pull up
MOD:  RING ROWS

Cash Out:  ROLL out hamstrings & hips

16 Jan 2017

Warm Up:
Tabata mountain climbers with plank hold during rest period
Squat therapy
Hip mobility

REVIEW:  KBS and Goblet Squat

WORK:   KINGSTON
10!1 Unbroken couplets
KB Swing
Goblet Squat

Rx:  70/55
Rx2: 55/40
Rx3:  less weight

Each movement pairing has to be unbroken or you start over.  So 10 KBS immediately into 10 Goblet squats before you can stop or rest.

SILVERS:
Warm Up:
3 rounds
Half kneeling landmine press 10 per side
10 perfect ring rows pronated grip
10 per side internal rotation banded (shoulder prep)
10 per side external rotation banded (shoulder prep)
10 wall slides (standing)

HIP MOBILITY:
alternating tabata between:

Couch stretch
pigeon stretch
garland pose

REVIEW:  Kettlebell swing/goblet squat

WORK:  KINGSTON
10!1
Kettlebell swing
Goblet Squat
*does not have to be unbroken*

13 Jan 2017

Warm Up:
ROW  5 minutes 30 sec intervals switching between 24 spm and 28 spm

SKILL WORK:  Turkish Get up
3 sets 2 reps per side for QUALITY

REVIEW:  Thrusters and v ups

WORK:  20 MIN AMRAP
6 Thrusters 95/65
9 V ups
+1 shuttle runs

Each round you will add one shuttle run


Rx2:  85/55# thrusters
Rx3:  DB thrusters/v up mods

SILVERS:
SAME

12 Jan 2017

Warm Up:
Upper body lift prep
Shoulder prep

SKILL WORK:  3 sets feet elevated ring rows
Using a pronated grip, with feet elevated, focus on hollow body, neutral spine, and scap retraction.  Pull as high as you can, try to achieve btwn 8 and 12 reps each set

REVIEW:  Push Press and Deadlift

WORK:  5 rnds
5 Push Press @ 50% bw
200m Row
5 Deadlift @ 50% bw

11 Jan 2017

Warm Up:
Kettlebell Complex
Shoulder Prep

GYMNASTICS SKILL:
spend 10 minutes doing negative work on the following:  (can be both or one)
Pull Ups
Push Ups
Ring / Bar dips

REVIEW:  DB Hang Squat Clean

WORK:   NICK
12 RFT
10 DB H squat clean  45/35
6 HSPU off dumbbells

Rx2: HSPU off floor
Rx3:  Push up or mods, less weight

*You will have the option to do 6 rnds of this workout or split the work with a partner.  If you are not a regular attendee of classes or have not done any volume of push ups/hspu lately, you will modify this workout*

SILVERS:

GYMNASTICS SKILL WORK:  Low bar push up

Even if you are proficient in push ups, you will work this skill off the low bar focusing on hand position just outside of shoulders, perfect hollow body form throughout the movement, and elbows at a 45 degree angle from the body in the bottom position.  Set the bar at an appropriate height where you can do 8-12 reps at a time in perfect form.  Complete 3 sets.

REVIEW:  DB Hang Squat Clean

WORK:  NICK
With a partner, complete
12 RFT
10 DB Hang Sq Clean
6 Push ups

10 Jan 2017

Warm Up:  Row 5 mins, every 30 secs change tempo, alternate between 22 and 26 spm

Ankle, calf, achilles and hip mobility

GYMNASTICS SKILL:  Beat swing
Work on hollow body to superman position, legs together and toes pointed.  Focus on generating the movement from your shoulders/chest, NOT the hips.  Practice stopping and starting
3 sets of 10 swings

WORK:  5 RFT
10 Box Jump
10 Burpee
20 total DB lunge steps 40/25

Cash Out :  Tabata hollow holds

6 Jan 2017

Warm Up:
Dynamic warm up
Shoulder prep

GYMNASTICS SKILL:  Tabata side plank, alternate sides each time
3 x 5 lat pulldowns with dowel and bands in hollow body

WORK:  Compare to May 2, 2016

MARY
AMRAP 20:
5 Handstand Push-Ups
10 Pistols (alternating)*
15 Pull-Ups
*1 Legged Squats - Same standards as a regular air squat - crease of your thigh and hip must go below your knee to be RX.

Score is rounds plus reps

Rx2:  Push Ups

Rx3:  Assisted pistols or pull up modification

5 Jan 2017

Warm Up:
3x

5 air squats for quality, sit 3-5 secs in bottom position
1 wall walk for quality aim for nose and toes and hollow body throughout movement
5 dowel good mornings

GYMNASTICS SKILL:
Tabata Parallette  L sit  10 sec hold 20 sec rest
Tabata Hollow hold 20 sec hold 10 sec rest

REVIEW:  POWER CLEAN

Barbell warm up

WORK:  20 RFT
5 Wall Balls 20/14 to 10/9
1 Rope climb
1 Power Clean 225/135

Rx2:  20 rounds @ 185/125
Rx3:  15 Rounds @ any other weight

4 Jan 2017

Warm Up:
One length each movement:
Hurdle step/knees up/walking lunge open to side angle/crabwalk/inchworm
Shoulder prep
Tspine mobility

Gymnastics skill work:  3 sets one around and back handstand bear walks off box

REVIEW:  Deadlift/HPSn/OHS with dowel

WORK:
5 rounds for time of:
9 Deadlifts, 135/95 lbs
6 Hang Power Snatches, 135/95 lbs
3 Overhead Squats, 135/95 lbs

Rx2:  95/65

Rx3:  Dumbbell hang power snatches as heavy as possible/db overhead squats/barbell or kb deadlift