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)