12 July 2016

Warm Up:  Lower body lift prep

Shoulder Prep Phase 2

MOBILITY

REVIEW:  Stabilisation for carries - Farmer/OH/Fr Rack

For time:
DBL KB OH Carry 100m
Farmer carry 100m
DBL KB Front Rack Carry 100m
Farmer carry 100m

Rx:  55/35
Rx2:  35/20
Rx3:  Dumbbells at appropriate weight

Cash out:  Tabata hollow hold (floor)

11 July 2016

Warm Up:  HINSHAW

RUN:  8 x 300m 1 min rest

CASH OUT:  Tabata DU's

Cool down:  Row 500 m at 20 SPM  then 3 sets 8-10 push ups (or appropriate mods)

SILVERS:  SAME RUN
Scaled:  4-6 x 200 m fast/brisk walk, 1 min rest between rnds

Cash Out:  Tabata skipping   SCALED:  45# plate or green box step ups

Cool down:  Same
SCALED:   Row 300m and Ring Rows 3-5 reps for 2 or 3 sets

8 July 2016

Warm Up:  Upper and lower body lift prep

Shoulder prep phase 2

Front squat skill transfers with barbell.  Coach to review each movement and purpose as it happens so class is doing each skill at the same time.  5's each
~arms out
~regular
~1 1/4 bounce
~3 sec pause
~bottoms up

Review:  Push press

7 RFT - off floor
7 Front squat (155/105)
7 Push Press (155/105)

Every time you drop the bar, you must perform 7 bar facing burpees

Rx2: 135/95
Rx3: 115/75
MOD: Dumbbells

SILVERS:

Shoulder prep phase 1

Strength:  3 x 8-12 strict banded pull ups
Scaled:  3 sets of 3-5 Ring Rows (as vertical positioned as necessary)

Review :  Front squat and dumbbell push press

WORK:  7 RFT
7 Front squat
7 Dumbbell push press

Scaled:  4 Rnds
7 Arms out dowel front squat (to 20"box)
7 DB seated press (or standing)

7 July 2016

Warm Up:
Row 400-600 m @ 22-24 SPM

Mobility

Shoulder Prep Phase 2

WORK:

Complete 50 HSPU for time

At the bottom of every minute, stop and do 10 DU's

Rx2:  Push Ups
Rx3:  Strict banded pull ups
x5 single skips for DU

Cash Out:  Open Gym
Work a gymnastic skill progression

6 July 2016

Warm Up:  Dowel Game

Mobility
Pigeon/couch stretch
Lower body lift prep

Review:  Sandbag Clean/Medball clean/Tire Flips

WORK:

In teams of four, 17 MIN AMRAP

Sled push hi bar one way
low bar back - TIMER  45's/35's
Stn B: Sandbag clean and toss over wall with wall climbover
Stn C:  Tire flips
Stn D:  Medball cleans

Score is total reps of all stations (not including sleds)

Cash Out:  In same teams, battle of the battle ropes
Ten second max double arm strikes, clock will beep every ten seconds to switch ppl, two times through.  Score is total reps.

SILVERS:
Same as above

Silvers Scaled:
Individual sled pull using vest, no load (small sled)
Stn B:  Burpees off box (20-24"box)
Stn C:  KB deadlift
Stn D:  Seated db press (2-5 lbs, sit on same box as used for burpees)

5 July 2016

Warm Up:  10 mins
Junkyard dog
Good mornings
Single leg RDLs with kb
Leg swings
Froggers

REVIEW:  SNATCH with dowels and Dumbbell snatch  (20-30 MINS)
Set up (floor and hang)/Pull/Transition/Receive position (move the feet/hips back/arms locked out)

Bar WU:  Pull/Muscle/Dynamic 3 x 2
Add weight 3 sets 3x Pull/Dynamic

WORK: (>10 MINS)

9-15-21
Row cals
Power snatch

Rx: 115/75
Rx2:  95/65
Rx3:  85/55  From Hang
MOD:  single arm dumbbell snatches, alternating arms

4 July 2016

Warm Up:  Jog 400 m @ 65% pace OR row 400-600m @ 23 spm

Shoulder Prep Phase 2 if you have been diligent with your Phase 1 work, otherwise Phase 1

Lat activation exercises (one and two if advanced, second exercise only for int/beg)

SKILL:  3 x 6-8 Strict banded pull ups (if working pull ups) Try to use a lower band than you used last week, one set max inverted rows
3 x 5 negative push ups

MU:  3 x 5 sets false grip pulls , 3 x 3 russian dips  3 x 10 push ups

Work:
50-40-30-20-10  SIT UPS
4-10-15-20-25  Burpee to pull up bar touch (fingertips must be over)

Rx2:  fingertip touch but not over

Rx3:  with a partner

SILVERS:

Strength:  Box squats 5x5 (Back Rack)
Scaled:  Box squats no load

Strict Pull ups 3 sets 5 (use smallest band possible)
Scaled:  Hollow body holds (floor)

WORK:

In teams, rower is timer:

20 MIN AMRAP
Row 350m
Battle ropes (alternating undulation)
Weighted step ups
Flutter kicks

Scaled:  10 Min AMRAP