28 Feb 14

Warm Up:
10 T  & B shuttles
Squat Therapy

Skill Work:  Open Gym:  Come prepared to work a skill as there will be plenty of time with the stagger starts

WOD:
2 Rounds- Rest period will be for exact amount of time required to complete the previous row

Row 250m
Rest
Row 500m
Rest
Row 750m
Rest

27 Feb 14

Warm Up:
Dynamics including inchworm
10 x scapular push ups
Hip Mobility:  Banded flossing, couch stretch, pigeon

Strength: 3 x 10 each side Bulgarian Split Squats (adv with Dumbbells)

WOD:  Groups of three, wallball is timer

9 MIN AMRAP
10 Wall Ball
Weighted rope drags (45# plates)
Handstand Hold (modification is inclined wall walk to comfortable hold height)

Cash Out:  3 sets of 10 Reverse Crunches - These should be slow & deliberate, think about curling into your belly button and rolling up one vertebrae at a time, focus on pelvic tilt

SILVERS:

Warm Up:
Dynamics
Skipping
10 x Scapular Push Ups
Hip Mobility
Squat therapy

Strength:  3 x 10 Dumbbell walking lunges per leg

9 MIN AMRAP:  Groups of 3, wall ball is timer
10 Wall Ball
Weighted Rope drags
Wall plank hold

Cash out:  3 sets of 10 Reverse crunches (same as above)

26 Feb 2014

Warm Up:
2 mins each:

Row

Skipping

Shuttle Runs

Squat Therapy

Mobility:  Posterior Chain

STRENGTH:  6 x 4 Back Squats (heavy, work up to 70-80% for last two sets)

WOD:  8 MIN AMRAP

4 Power Cleans (70-80%)

6 KB Swings (35/55)

8 TTB

Rest 2 mins then:
10 MIN EMOM of 4 t & b shuttle runs

25 Feb 2014

Warm Up:
Dynamics
Mobility

3 x 2 High Hang Pull/Muscle/Dynamic Snatch
3 x 2 Hang Pull/Muscle/Dynamic Snatch

STRENGTH:  6 x 4 Front Squat


WOD:
3 Rounds:
Row 500m
5 Hang Snatch @ 70% (from floor advanced) - Ride bar down into full squat
On last snatch do 2 reps OHS instead of one
10 T & B Shuttles

SILVERS:
Dynamics
Skipping
Squat therapy

STRENGTH:  5 x 5 OHS

WOD:  3 Rounds
Row 500 m
5 Push Press

Cash Out:  Tabata Line Hopovers

24 Feb 2014

Warm Up:
Glassman
Shoulder & Hip, calf/achilles Mobility - 15 mins

3 x 1 wall walks
5 Inch worms

WOD:
A:
25 Push Ups
5 Pull Ups
25 V Ups
5 Pull Ups
25 Burpees
5 Pull Ups

2 min rest

B:
25 Wall Ball
5 Box Jumps
25 Jumping Squats to target (pull up bar or wall equivalent)
5 Box Jumps
25 Walking Lunges
5 Box Jumps

21 Feb 2014

Warm Up:
Dynamics
Squat therapy
Hip Mobility

Strength:
3 x 6 Back Squats (70%)
3 x 10 Jumping Back Squats @ 40%-50%
~Do not have to have full depth nor full extension on these~

WOD:  8 MIN EMOM
2 Snatch Pulls (Hang) @ 90%

20 Feb 2014

Warm Up:
Mitch's
Mobility - Key on calf/achilles/hip

Strength:  5 x 5 Push Press (incr. weight)

WOD:
50-40-30-20-10
Standing broad jumps
Double unders
V UPs

SILVERS:

Warm Up:  Pick 10 from Mitch's
Squat therapy

Strength:  5 x 3 Strict Press

WOD:
50-40-30-20-10
Skipping
Step Ups

Each Round finish with 10 Sit UPs