10 June 2015

Warm Up:
Roll out
Dynamics
Squat therapy
Shoulder warm up (pick your own exercises)

Phase 1:  5 x 3-5 self assisted pull ups (low bar pull ups)
Phase 2:  Tabata kipping pull ups
Phase 3:  3 sets max rep kipping or butterfly pull ups 3 min rest btwn efforts
Phase 4:  3 x 5 weighted strict pull ups.  Rest 3 mins btwn sets
Phase 5:  5 x 5 weighted strict pull ups.  Rest 3 mins btwn sets


Back Squat: 4-4-4-4

WOD:  11 MIN CAP
Dakota Games #15.4
Row 1000m
21-15-9
Power Snatch (#95/65)
HSPU

Rx2:
Same weight
Push Ups

MOD:
Hang power snatch any weight appropriate
Low bar or other assisted push up

Cool Down:
Phase 1: 3 x 8-12 barbell curls
Phase 2:  Accumulate 40 Banded face pulls
Phase 3:  Butterfly practice
Phase 4:  Butterfly practice (if needed)
Phase 5:  None

9 June 2015

Warm Up:
Rollout
Theraband shoulder activation
Scap push ups
wall slides

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

Phase 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

Phase 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

Phase 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

Phase 5:
Tabata kipping/butterfly pull ups

Warm up ankles/calf/achilles for running

PRE:  8 x 300m Run 1 min rest btwn efforts

WOD:
10 MIN EMOM
1 t & b short shuttle bear crawl
15 DU

Cool Down:
Phase 1:  Accumulate 25 Ring Rows.  If you can string more than 10 together, elevate or move the feet to make more difficult
Accumulate 25 banded face pulls

Phase 2:
Kipping pull up practice
Accumulate 25 hollow rocks between max sets of strict pull ups (so before and after each set of hollow rocks, you do a max set of strict pull ups until you have done 25 hollow rocks total.  If you do 25 unbroken hollow rocks, that will be one set of pull ups before and after.  If you have to break them up, you will do pull ups before and after you start your next set until you have done all 25).

Phase 3
20 kipping/butterfly pull ups as fast as possible and in the least amt of sets

Phase 4:
no cooldown

Phase 5:
no cooldown

SILVERS:
Rollout
Prehab / stability exercises

Warm Up:  4 x 200 m row, 1 min rest btwn rounds, row at 60-70% pace, focus on breathing and form

Phase 1 of pull up program (see above)

Strength:
4 x 5 Press, same weight all through

WOD:  12 MIN EMOM
1 t & b short shuttle bear crawl
2 t & b short shuttle sprints

Cool down:  Phase 1 cool down (see above)

8 June 2015

Warm up: (20 mins total)
Roll out (5-10 mins)
Dynamics (3 mins)
Side lying clam shell (5 per side)
RDL Leg swings (10 per leg)
Good mornings (no load, 10)
Pole squats (10)
Inch worm (5)


PARTNER WOD:  One works while one rests, two teams work at each station at one time
Because of limited space (specifically on the sleds)  you will need to partner up with someone of similar ability so that you are not pulling off weights each turn and/or taking slats out.

There is a 3 min rest between rotating stations, score is total reps, not rounds (similar to Fight Gone Bad)

Station A:  5 MIN AMRAP on the boulevard
+1 OH barbell walk (95/125) no racks, blvd length
+1 Sled push (2x35/2x55) blvd length

Station B: 5 MIN AMRAP behind the building
+1 Tire Flips (big tires, may be flipped together with the partner for Rx2)
+5 Sledgehammers

Station C:  5 MIN AMRAP in the parking lot
+1 Sandbag carry (50 m building length)
+1 Wall Climbover (6/8 slats)

Rx2
Station A:
65/95
10's/25's

Station B;
Tire flip with partner

Station C:
Lighter sandbag
4 slats/6 slats

MOD:
Station A
Barbell, no weights
No weights on sleds

Station B
small tires

Station C
Lighter sandbag or kb farmer carry
2/4 slat wall

Happy Anniversary!

Three years.

A lot can happen in three years.  Walls come down.  Strength is gained.  Friendships are made.  Loved ones are lost.   Respect is earned.  Spirits are broken and repaired and broken and repaired.  Babies are born.  Babies grow up.  Relationships grow.  Trust is earned.

A lot happens. Life never stops and so we learn to go with the flow.  We try to prepare as best we can so that when the storm happens, we can weather it.  That looks different for each person, but the things that remain constant are perseverance and support.  And I like to think that each one of our 2012 Originals feel that they have found that in our little ShopGym family.

Every single one of you means the world to us.  We try to earn your trust and hope that we in turn instill in you the will to fight through whatever comes your way, in the box and in life.  And to our original ShopGymmers, we extend a thank you;  thank you for trusting us, encouraging us, teaching us, making us want to be better for you.  Your faith and support has helped us grow our little family into something we are proud to be a part of and something special that we are fiercely protective of.  Thank you for setting the bar high and for always believing in us.  You guys are the glue and we love you!

Warm Up:
Run prep (athlete's choice)
Phase 1:  None
Phase 2:  As many strict pull ups as possible in 4 mins
Phase 3:  5 MIN AMRAP of kipping/butterfly pull ups
Phase 4:  None
Phase 5:  None

WOD:  5 x 400 m Run 3 min rests btwn runs

Cool down:
Phase 1, 4, 5:  None
Phase 2:  3 x 1 pull up with 5-7 second negative on way down
Phase 3:  butterfly practice

4 June 2015

Warm Up:
Roll Out
Dynamics
Theraband Shoulder Activation

PULL UP:
Phase 1:  5 x 3-5 banded strict pull ups, if you can do over 5 switch bands
               3 sets max hang, rest 1 min btwn efforts
Phase 2:  Beat swing practice/kip work
Phase 3:  4 sets max strict pull ups, 3 min rest btwn efforts
Phase 4:  60 pull ups as fast as possible
Phase 5:  5 sets of pull ups, the goal is to hit 20 per set unbroken.  Do not go over 20.  1 min rest btwn sets

WOD:
21-15-9
Thrusters/Burpees
75/55

Rx2:  45/35

Cool down:
Phase 1:  5 x 5 self assisted pull ups (low bar pull ups, this picture shows low squat but we will continue to do these from our knees)
Phase 2:  Barbell curls 3 x 10-12/accumulate 20 hollow rocks btwn sets of curls
Phase 3:  Butterfly practice
Phase 4 & 5:  None

3 June 2015

Warm Up:
Dynamics
Shoulder prep/prehab

Phase 1:  5 x 3-5 self assisted pull ups (low bar pull ups)
Phase 2:  Tabata kipping pull ups
Phase 3:  3 sets max rep kipping or butterfly pull ups 3 min rest btwn efforts
Phase 4:  3 x 5 weighted strict pull ups.  Rest 3 mins btwn sets
Phase 5:  5 x 5 weighted strict pull ups.  Rest 3 mins btwn sets

WOD
Based on Regionals Event 7:

With a partner complete:
30 calorie row each
One partner rows while the other holds deadlift.  Partner cannot row if bar is put down.
(225/135)
30 HSPU (combined total) while partner holds handstand
20 TTB (each) while partner hangs from bar
25 m (one blvd length) overhead walking lunge (135/85)

Rx2:  Regular push ups/handstand hold
         Toes to rings
         115/75 OH Lunge

MOD: Knees up
           Modified push ups or regular push ups/plank hold
           Barbell OH Lunge (45/35)

Cool Down:
Phase 1: 3 x 8-12 barbell curls
Phase 2:  Accumulate 40 Banded face pulls
Phase 3:  Butterfly practice
Phase 4:  Butterfly practice (if needed)
Phase 5:  None

2 June 2015

Warm Up:
Athlete's choice run prep

PRE:  6 x 400m TT Max effort
4 mins rest btwn runs

WOD:  5 MIN AMRAP
10 DU's
3 DB Manmakers (45/30)

Rx2:  35/20

MOD:  less weight & lowbox stepups