20 March 2014

Warm Up:

400m row
walking lunges one way
backward walking lunges back
15 Sit Ups
10 Wall Squats
3 x 1 wall walk

Shoulder and hip mobility

WOD:
FRAN
21-15-9 Thrusters (65/95)/Pull Ups

Skill work:  Extra mobility post Fran

SILVERS:
same warm up, add squat therapy

Mobility

Strength:  5 x 5 Front Squat

WOD:  Modified FRAN
15-12-9
Dowel or bar thrusters/Ring Rows

19 March 2014

Warm Up:
Junkyard Dog
3 x 2 Wall Walk

Hip & Shoulder mobility

STRENGTH:  6 x 4 OHS (incr. weight)

WOD:

A) 7 MIN EMOM:
4 TTB/4 Wall ball

REST 3 MINUTES

B) 7 MIN EMOM
4 Power Clean/4 Box Jumps

18 March 2014

Warm Up:
Glassman
(if you cannot do strict ring dips, do negatives)

Front squat skill transfers

Strength: 3 x 3 Front squat  work up to 70% weight

WOD:  20 MIN EMOM
Odd:  2 reps front squat with 3 sec hold in bottom (60-70%) from floor if possible
Even:  4 t & b shuttles (wall to red line)

Silvers:
Glassman warm up (replace ring dips with box dips)
Squat therapy

Strength:  6 x 4 Deadlifts increasing weight

WOD:  16 MIN EMOM
Odd: 3 reps deadlift
Even: 2 T & B shuttles

17 March 2014

Warm Up:
3 rounds
burpee box jumps one length
walking lunges way back
5 Push Ups

Mobility:
MWOD test
then 2 mins hip capsule distraction
2 mins overhead distraction
Then retest

SKILL:  5 x 3 Bridge ups

WOD:
5 Rounds
5 Sit up to pike
5 Burpees
5 Alternating pistols (total)

14 Mar 2014

Warm up:
40 Laps around the gym

Mobility:  Shoulders

Open Gym: 15-20 Mins OPEN 14.3 PREP/SKILL

4 x 2 Press Complex (1 complex=1 Press/1 Push Press/1 Push Jerk)
Increase weight each set to reach 80% Press weight for last set of 2; off racks

12 MIN EMOM
Push Jerk - 2 reps at 70%

13 Mar 2014

Warm Up:
Pick 10 Mitch's Warm Up

Mobility  shoulders/calf/achilles

Skill work:
A) 2 sets for quality:  60 sec handstand hold nose and toes to wall (or as long as you can up to 60 secs)
B) L-Sit holds (on parallettes) 8 x 10 secs

WOD:
100 DU/1 Rope climb
75 DU/2 Rope climbs
50 DU/3 Rope climbs
25 DU/4 Rope climbs

SILVERS:

Warm Up:  25 calorie row or airdyne
Dynamics
3 rounds skipping 2 mins on 1 min off

MOBILITY:  Squat therapy
hip and shoulder flossing
ankle/calf/achilles mobility

STRENGTH:
6 x 4 Front Squats

WOD:
100 Skips or line hopovers/1 Rope climb up progression or weighted rope pull
75/2
50/3
25/4

12 Mar 2014

Warm Up:
Dynamics
Pick 5 from Mitch's for Mobility

Strength:  3 x 2 per side TGU

Further to our rowing theme present this week:

WOD:
Start and end with 700 m row
2 Rounds
20 Wall Ball
30 Push Ups
40 Grasshoppers
50 Squats