1 Nov 2013

Warm Up:
Dynamics
Burgener
Squat Therapy
Mobility

Strength:

Work to 1RM:
Power Clean (Oly)
BackSquat (Power)

Cash Out:  Tabata Air Squats

31 Oct 2013

Warm Up:
Tabata Row

Mobility work

WOD:

Pick a partner and complete as a pair, one works, one rests (except situps)
200 DU
100 Hollow Rocks
200 Air Squats
50 Mountain Climbers (L & R = 1)
100 Box Jumps
50 Pistol Squats
25 Pull Ups
50 Med Ball Sit Ups
25 TTB

30 Oct 2013

Warm Up:
Mitch's Warm UP (pick 10-15)
Mobility

WOD:

"FIGHT GONE BAD": Compare to May 1, 2013
3 rounds

You will spend one minute at each station before rotating directly to the next station and continuing your reps.  After ALL five stations have been worked, there is a one minute rest and then you get to do it all over again!!

This workout is total reps accomplished.  We will partner you up with someone and do this workout staggered so you will have assistance with rep counting and recording.  Each calorie rowed equals one rep on the rower.

1)  Wall Ball (20/14 to 10'/9')
2)  SDHP 75/50
3)  Box Jumps (24"/20")
4)  Push Press (75/50)
5)  Row (calories)

29 Oct 2013

Warm Up:
Skipping
Pick 10 from Mitch's
Squat Therapy
Hip & Shoulder Mob

Skill Work:  One of the following:  Muscle Up transitions/Kipping Pull Up/Butterfly Kip

WOD:
10!1 Thrusters (95/65)/Sit Ups

26 Oct 2013

Warm up: Coach's choice

Wod: Partner up

5 stations equals one round

3 Rounds: 1 min work while the other rests
Score is total reps

-DU's
-Wall balls
-Parallette hopovers
-Burpees
-Plank Hold (10 sec grouping equals one point, one bonus point awarded for doing hold entire minute. No points awarded for holds not in full multiples of ten)

25 Oct 2013

Warm Up:
Tabata Row
Squat therapy
Shoulder Mob

WOD:  7 Rounds
1 Muscle Up (2 Strict Pull Up/1 Dip -Rings or Dip bar)
3 Push Ups
5 Pull Ups (Unbanded - Kip, Banded - Strict)
7 Grasshoppers (L & R =1)

Cash Out:  Tabata Sit Ups

24 Oct 2013

Warm Up:
3 Rounds Box jump burpees (4)/3 Strict Pull Ups
Squat Therapy
Hip & Shoulder Mobility

SKILL WORK:  Forearm Stand

WOD:  12 Min AMRAP
8 KB Swings
8 Wall Ball
8 DU

23 Oct 2013

Warm Up:
Glassman
Burgener for Oly
Squat Therapy for Power
Hip & Shoulder Mobility

Strength:  Test for bias program
Power:  Work up to 1RM Deadlift
OLY:  Work up to 1RM Snatch

WOD:  8 MIN AMRAP
5 T & B Shuttles
10 OH Lunge (plate or bar)
15 Box Jumps

22 Oct 2013

Warm Up:
Run 400m
Row 400m

Hip & Shoulder Mob

WOD: Complete in any order the following:

800m Row
80 DU
8 T & B shuttle sprints
32 Mountain Climbers
32 V Ups
16 Ring Rows
16 Pistols
16 TTB
8 Skin the Cats
8 Wall Walks

21 Oct 2013

Warm up:
Skipping
Pick 10 mitch's warm up

Burgener

Shoulder mob

Strength bias testing
Power- work up to a 1RM Bench press
Oly - work up to 1RM push jerk

Cash out:
Tabata kb swings

19 Oct 2013

Warm Up:
Coach's choice

WOD:
Run 400 m
10!1/1!10 Parallette Pass Thrus/Box Jumps
Run 400m
10!1/1!10 Wall Ball/Rolling Squat
Run 400m

18 Oct 2013

Warm Up:
3 rounds 200m run/200m row

5 x 20 DU try for unbroken (30-60 rest btwn rounds)

Hip Mobility

WOD:  10 MIN Max metre Row

SKILL WORK:  OHS with dowel

17 Oct 2013

Warm Up:
Pick 12 from Mitch's Warm Up
Squat Therapy

CORE SKILL:  3 rounds, not for time
Advanced:  20 medball GHD sit ups/15 weighted back extensions
Int/Beginner:  20 Weighted sit ups/15 supermans

AMRAP A:  5 minutes
5 x Deadlifts (275/200)/5 HSPU

REST 5 mins

AMRAP B:  5 minutes
5 x OHS (165/115)/5 Ring Dips

16 Oct 2013

Warm UP:
Dynamics
Burgener
Skill Transfer
Squat therapy

WOD:  Working up to 1RM front squat (testing for upcoming strength bias)

Cash Out:  Tabata burpees

15 Oct 2013

Warm Up:
Dynamics
Burgener
Skill Transfers

Hip & Shoulder Mob

WOD:  20 MIN EMOTM

1 Squat Clean (heavy)
10 DU

12 Oct 2013

Warm up:
Coaches Choice

WOD :

Tabata Situps
Run 200m
Tabata Air Squats
Row 400m
Tabata Plank
50 DU

11 Oct 2013

Warm Up:
50 Double Unders
Squat Therapy
5 position front rack skill work with dowel
(Arms out/Regular/3 sec Hold at bottom/1 1/4 bounce at bottom/ bottom up)
Mobility

WOD:
3-2-1-1-1-1-1  In the hole Front Squat (rack low and start in the hole)

Rest 5 Minutes

then 3 x 30 sec Front Rack Hold @ 110% 1RM weight

10 Oct 2013

Warm Up:  2 rounds:
200m jog
3 Negative Pull Ups
5 Push Ups
10 Air squats

Hip/shoulder mob

WOD:  10 MIN AMRAP
200m row is timer
Leg raises
Jumping Pull Ups

Cash Out:  3 x max reps ring dips

9 Oct 2013

Warm Up
Mitch's Warm Up - Full

WOD:
3 Rounds:
500m row
12 Deadlifts (65%)
21 Box Jumps (20" for all)

Cash Out:  Tabata Sit ups

8 Oct 2013

Warm Up:
Junkyard dog
Burgener
Skill Transfer

Mobility work

WOD: From Mike's Gym:

5 Sq Clean (130/65) 5 rope climb
4 Sq Clean (155/90) 4 rope climb
3 Sq Clean (175/110) 3 rope climb
2 Sq Clean (195-130) 2 rope climb
1 Sq Clean (220/155) 1 rope climb

7 Oct 2013

Warm Up:
Glassman

Ankle/achilles/quad/hammie rollout mobility

WOD:
Run 1600m/Row 1600m
Run 800m/Row 800m
Run 400m/Row 400m

5 Oct 2013

Warm Up:
Coaches choice

ankle/hip/quad/shoulder mobility

Skill Work:  Squat Therapy and OHS work with dowel or bar (int/adv)

WOD:
21-15-9
Calorie Row/Airdyne
Burpees

Cash Out:  Tabata Hollow Rocks

4 Oct 2013

Warm Up:
2 x 30 sec sampson stretch each side
2 x 10 OH plate walking lunges
1 x 3 Wall Walk
50 Double Unders

Hip & Shoulder mobility


SKILL:  3 x 5 Ring Row with elevated feet


WOD:  Gymnastics Chipper

100 Sit Ups
80 Box Jumps
60 Air Squats
40 Push Ups
20 Pull Ups (kipping no band, strict banded)

EMOTM you will drop and do 3 burpees

3 Oct 2013

Warm Up:
Glassman
Mobility

SKILL:
3 x 5 each side KB Windmills
3 x 5 each side KB bent knee windmills
2 x 10 alternating kb swing catch

Partner Up:
Tabata Medball throw sit up
Tabata Medball standing twist (pass medball to partner while standing back to back)

WOD:
8 MIN AMRAP
8 KB Snatch/1 t & b shuttle

2 Oct 2013

Warm Up:
Dynamics
Burgener
Skill Transfers
Hip & Shoulder mob


Strength:  10 MIN EMOTM 3 reps of either Squat Clean(75% for int/adv)/dumbbell clean/medball clean (beg)

WOD:
"HELENITA"

10 MIN EMOTM
Run 100m
5 KB Swings
3 Strict Pull Ups