5 June 2014

Warm Up:
20 arm circles
20 walking lunges
20 grasshoppers
20 wall balls (with dodgeballs, low load, all about chest position and squat depth)
20 scapular pull ups
20 scapular push ups
20 mountain climbers

3 x 5 burpees jump to touch the pull up bars

Ankle shoulder hip achilles mobility

Strength:  7 x 4 Bench Press (incr weight work up to 75% for last set)

WOD  20 MIN EMOM
Odd:  20 DU
Even: 20 KB Swings any style

SILVERS:
Johnny special warm up

Strength:  BENCH PRESS same as above

WOD:  20 MIN EMOM
Odd:  20 Line hopovers
Even: 10 KB Swings

Cash out:  Tabata Sit Ups (if time)

4 June 2014

Warm Up:
Dynamics & Mobility

WOD:
BASELINE
500m row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

Rx2:
Push ups from plates or boxes or negatives up to knees
Ring Rows for Pull Ups, no banded pull ups OR low bar pull ups from knees

Strength:
5 x 5 Good Mornings
3 x 10 GHD back extensions

3 June 2014

Warm up:
Jog
Dynamics
Mobility
3 x 2 Pull/muscle/dynamic

Strength:
Back Squat
1 x 10 @ 60%
1 x 8 @ 65%
1 x 6 @ 70%
1 x 6 @ 75%
1 x 6 @ 80%

Front Squat:
1 x 5 @ 60%
1 x 5@ 70%
1 x 5 @ 75%
1 x 5 @ 75%

WOD:

7 MIN AMRAP

2 Squat Cleans (70%)
4 Pistols
8 Sit Ups

Rx2:
Less than prescribed weight on cleans
*Modification is medball cleans if you are beginner to the clean*
Assisted pistols

SILVERS:

Front Squat 5 x 5

WOD:

10 MIN AMRAP

2 Medball Cleans

4 Goblet Squats

8 Sit ups

2 June 2014

Warm Up:
10 Rounds rowing 30 seconds on 30 seconds rest
Dynamics
Mobility - Include couch stretch, pigeon, scorpion, iron cross

WOD:

Score is total rounds A + B

A:  Death by 10 metres
Pylons will mark 10 m on the boulevard, athlete will complete one 10 m sprint the first minute, 2 the second minute and so on until they cannot get all their work done in the allotted minute.

REST 5 MINUTES

B:  Death by DU
Same as above, starting with 10 DU, adding 10 reps each round

Rx2:  Parallette hopovers

30 May 2014

Warm Up:
Dynamics
Shoulder & Hip Mobility

Skill Work:  Handstand hold (nose and toes)

WOD:
50 Box Jumps
40 Hand Release Push Ups
30 Knees to arms
20 HSPU
10 Ring Dips

Rx2:  Any modification of any movements

Note:  HSPU modification is off the box if you cannot do a full HSPU to the floor (abmat is fine), i.e. no stacking plates or using bosu ball/yoga ball

Ring Dips:  Modification is banded rings for stabilization but NO KNEES in the band.  Second modification is negatives. Third modification is ring rows

HRPU:  Modification is regular push ups off the box or plates (no knees)

Knees to Arms:  Modification is knees up, knees to chest or if the knees do not touch the arm at the top

29 May 2014

Warm Up:
Run
Mobility
Squat Therapy

Strength:
Back Squat
1 x 10 @ 60%
1 x 8 @ 65%
1 x 8 @ 70%
1 x 8 @ 75%

Front Squat:
1 x 5 @ 60%
1 x 5 @ 65%
1 x 5 @ 70%
1 x 5 @ 70%

WOD:
6 MIN AMRAP (outside)
10 KB Swings (any style)
1 T & B boulevard shuttle sprint (touch ground start/mid/finish)

SILVERS:
Warm Up - Johnny special
Mobility & Squat Therapy

Strength:
3 x 10 Superman extensions
3 x 15 KB Swings
3 x 2 per side TGU

WOD:
Same as the regular class

28 May 2014

Dynamics
Mobility

Strength:  5-5-5-3-3 Press (work up to heavy last set of three)

WOD:
15 OHS (65/95)
Run 100m
15 TTB
10 OHS
Run 200m
10 TTB
5 OHS
Run 300m
5 TTB

For time