1 June 2016

Warm Up: (10 mins)
Lower body lift prep
Shoulder activation

If you did not attend yesterday's class, you will do this today as part of your pre work:

Review:  Ring Rows (5 mins)
Set up (hollow body)/shoulder retraction/pull/finish

STRENGTH:  Find your max rep set elevated (feet) ring rows (10-12 mins)
Then do three sets @ 65% of that number of reps (eg 10 reps max set to fail, then 3 sets of 6-7 reps)
Rest as needed between sets

Review:  Overhead squat

Strength:  5 MIN EMOM
3 OHS @ heaviest weight (off racks)

HINSHAW WARM UP
2 x 400m run 2 x 1000 m run (2 min rest between rnds)

Cash out:  tabata plank

31 May 2016

Warm Up: (10 mins)
Lower body lift prep
Shoulder activation

Review:  Ring Rows (5 mins)
Set up (hollow body)/shoulder retraction/pull/finish

STRENGTH:  Find your max rep set elevated (feet) ring rows (10-12 mins)
Then do three sets @ 65% of that number of reps (eg 10 reps max set to fail, then 3 sets of 6-7 reps)
Rest as needed between sets

Review:  Landmine Thruster & Farmer carry (5-7 mins)

WORK:  3 Rounds
10 Landmine Thrusters (90/70)
1 t & b Farmer carry (55+ kb or db)

Cashout:  weighted russian twists

30 May 2016

Warm up:
Hinshaw run prep

Run: 6 x 400m 1:30 r

Work: Partner row 5km
Every 3 minutes you will drop with your partner and do 2 synchronized burpees jumping over the rower with two feet.

Silvers:
Warm up : Lower body lift prep
Review: deadlifts with dowels
 a)set up
 b) 1 x 10 pull to knees and return (on coaches count)
c) 1 x 10 return (hips back and dowel to knees then back to standing and do over to knees for 10 reps on coaches count)
d) 10 full mvmnts

Strength: Deadlift 3-3-3-3-3  increase weight

Work:
12 min EMOM
7 kettlebell swings
1 t& b shuttle run

27 May 2016

Warm Up:  Upper and lower body lift prep

Mobility:  Target hips / shoulders / t spine

Work:  Back Squats 4 x 4 at heaviest weight possible with 3 mins rest btwn

Push Press 5 x 5 at heaviest weight you can with 2 mins rest between.

25 May 2016

Warm Up:  Upper body lift prep
Shoulder activation:  use therabands but include exercises such as inchworm, scap push ups and pull ups, wall slides, and bear crawl/crabwalk

MOBILITY:  Target any sore areas, make sure lats and pecs are rolled out to prep for ttb

REVIEW:  Deadlift/HSPU/Push Up/Active hang position

WORK:
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 or two lengths inside) overhead walking lunge (135/85) each while partner holds wall sit

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)

SILVERS:
Strength:  Deadlift 5 x 5
WORK:
with a partner complete:
100 cal row (combined, one works at a time) Partner to hold barbell in front rack position (weight as is appropriate)
30 Push Ups (combined, one holds plank while the other works)
30 Knees Up (partner hangs from bar while other does knees up)
OH walking lunge (plate)  One partner wall sits while the other does one there and back (rig to redline)

20 May 2016

Warm Up:  HINSHAW

We will stagger start this workout, faster runners to start (unless you have 6 or less in class), second group to go once first wave is done the run

If you are not in the first group, do mobility work until you start

WORK:

Compare to  August 7, 2015

Jerry
For time:
Run, 1600 m
Row, 2000 m
Run, 1600 m

SILVERS:
HINSHAW WARM UP
With a partner:

3 ROUNDS for Max metres rowed with 20 min time cap
One partner rows while the other runs 400 m.  Rower doesn't stop until runner is back.

19 May 2016

Warm Up: (10 Mins)
Lower and upper body lift prep
Shoulder activation (5-7 mins)
Mobility:  Shoulders and hips (10 mins)

Review:  with dowel  (10 MINS)
Thrusters  (clean/front squat/press)

Warm Up thrusters (10 mins)

WORK:

OPEN WORKOUT 11.6/12.5
As many reps in 7 mins as you can of:
3 Thrusters, 100/65 lbs
3 Chest-to-bar Pull-ups
6 Thrusters, 100/65 lbs
6 Chest-to-bar Pull-ups
9 Thrusters, 100/65 lbs
9 Chest-to-bar Pull-ups
12 Thrusters, 100/65 lbs
12 Chest-to-bar Pull-ups
15 Thrusters, 100/65 lbs
15 Chest-to-bar Pull-ups
18 Thrusters, 100/65 lbs
18 Chest-to-bar Pull-ups
21 Thrusters, 100/65 lbs
21 Chest-to-bar Pull-ups

If you complete the round of 21, go on to 24. If you complete 24,  go on to 27, etc.

Rx2: Same weight, regular pull ups
Rx3:  85/55, regular pull ups
MOD: Less weight/banded strict pull ups or ring rows or jumping pull ups (from plate or floor)
*NOTE* if any kipping motion is detected in banded pull up,  you will move to ring rows