31 Dec 2013

Happy new year!

Warm up
100 double unders
3 x 10 push ups
3 x 10 v ups
3 x 10 air squats

Skill:  rope climbs

Wod:  14 Min AMRAP
5 Medball Cleans
8 wall balls
11 sit ups

Cash out: tabata low box jumps (no full extension req'd)

30 Dec 2013

Warm Up:
One length each movement:
Hands overhead hop
Bear Crawl
Crab Walk front
Crab Walk backwards
Inch Worm
Walking lunge
High knee walk

SKILL:  Hollow body holds/Superman holds/Kipping work on bar transition from hollow body to superman, generate movement from the shoulders keying on maintaining rigid body position

STRENGTH:  Front Squat
7-7-7 Regular Same weight all through
4-4-4 3 sec Hold in bottom

WOD:
5000m row

Depending on class size, you may start with the wod and do skill work and strength after or vice versa.

23 Dec 2013

Warm up:
Tabata row or skip
Squat therapy
Mobility - focus on shoulders

Skill:  3 sets max handstand hold
Modification 3 sets max wall plank hold, as high up the wall as is comfortable

WOD:
"AIRFORCE" - 20 min cap
20 reps each movement, emom drop and do 4 burpees

Thrusters
Sumo deadlift high pull
Push jerks
Overhead squats
Front squats

21 Dec 2013

Warm Up:
Coaches choice
Shoulder mobility

Partner WOD:

Each team completes the following, one partner works while the other rests:

10 wall walks
20 T & B shuttles
20 Thrusters
20 T & B shuttles
30 Manmakers
20 T & B shuttles
40 KB Swings (american style)
20 T & B Shuttles
50 Cal row or airdyne

20 Dec 2013

Warm Up:
Dynamics
2 x 10 good mornings (dowel)
Hip mobility (roll out hams/glutes/quads)
Burgener warm up (oly)
High hang/hang/floor pull/muscle/dynamic with bar 2x2 each start position

Power:  4 x 1 Deadlift
OLY: 4 x 1 Snatch

15 Min EMOM 2 reps @ 80%

WOD:
Double Tabata  Alternating movements:
Med ball cleans/Parallette hopovers

19 Dec 2013

Warm Up:
Dynamics
Squat therapy
Front Squat skill transfers with bar

POWER & OLY:  4 x 1 Front Squats
15 min EMOM 2 reps @ 80%

WOD:
8 MIN EMOM
1 t & b shuttle sprints
1 wall walk

18 Dec 2013

Warm up:
Athletes choice, pick movements to prep you for baseline.  Include:
Double unders or regular skipping
Inchworm
Scorpion/iron cross
Hip and shoulder mob

Wod:
Baseline

Skill: open gym

17 Dec 2013

Warm Up:
Dynamics
T spine OH Smash
Tricep extension smash with bar or ball(p. 276)
Banded elbow extension (p. 281)
Anterior Compartment smash with ball (p. 265)
Barbell shoulder smash (p 266)

Power:  4 x 1 Press

Oly:  4 x 1 Push Jerk

15 MIN EMOM 2 reps @ 80%

WOD:

3 x 2 min AMRAP with 1 min rest between:

Max metres row

Tabata L sit

16 Dec 2013

Warm Up:
Dynamics
T spine OH Smash

Power stream focused Mob:
Tricep extension smash with bar or ball(p. 276)
Banded elbow extension (p. 281)
Anterior Compartment smash with ball (p. 265)
Barbell shoulder smash (p 266)

Oly Stream focused Mob:
Glute smash (p. 301)
Side hip smashing (p. 303)
Single leg flexion with ER bias (p 304)
Hip External rotation with flexion (p 307, 308, 309)
Burgener
3 x 2 each High Hang pull/muscle/dynamic  Hang pull/muscle/dynamic  Floor pull/muscle/dynamic

We are going for 1RM pr's this week, you are allowed 3 attempts in addition to the programmed lift

Power: 4 x 1 Bench Press (80/90/95/100)
Oly:  4 x 1 Cleans

15 MIN EMOM 2 reps @ 80%

WOD:
21-15-9 Burpees
9-15-21 Sit Ups

14 Dec 13

Warm Up:
Coach's choice

WOD:
Teams of four will work to complete the following, two people can work at the same time at the same movement (except rowing):

ROW 4000 m
100 Overhead Squats (65/95)
100 Burpees
Farmer walk - total combined weight of 1000 lbs must be moved t & b, can use kb or dumbbells but nothing bigger.

Fa la la la la la la la la.

13 Dec 13

Warm Up:
Tabata Row
10 x Inch Worms
2 x 10 Good Mornings with Dowel
Shoulder Mobility (bands, dowels, ball/roller)
Squat therapy (Power)
OLY - Burgener (dowel) & High Hang/Hang/Floor barbell Pull/Muscle/Dynamic (2x each position)

POWER:  4 x 2 Deadlifts
OLY:  4 x 2 Snatch

12 MIN EMOM 3 Reps @ 70%

WOD:
3 min on, 1 min off at each couplet, work with a partner:
A:  10 Box Jumps / Partner holds wall squat
B:  10 Wall Balls / Partner does rolling squats
C:  10 SDHP (55/75) / Partner holds plank

12 Dec 13

Warm up:
10 T & B shuttle jogs
1 length Inch Worms
1 Length Crab walk (forward)
1 Length Crab walk (backwards)
1 wall walk (or wall plank hold)
Shoulder Mobility
Front Squat Skill transfers (with bar)

POWER & OLY:
4 x 2 Front Squats
(70%/80%/85%/90%)

12 MIN EMOM 3 Reps @ 70%

WOD:
5 Rounds of Cindy
5 Pull ups/10 Push Ups/15 Air Squats

Cash Out:
Tabata Superman/Hollow hold combo (one superman + one hollow hold= 1 rep)

11 Dec 2013

Warm Up:
3 rounds:
20 DU
10 Tuck Jumps

Squat therapy

Hip & Shoulder Mobility

Skill Work:  OHS 5 x 5
Goal is to work on perfect form, so if that means a dowel, then dowel it is!  You can go as heavy as your form allows, steady weight or increase every set.  Coach will let you know if you can put weight/more weight on the bar.

WOD:
15 MIN EMOM:
1 length bear crawl
3 TTB

10 Dec 2013

Warm up:
Dynamics
Pick 5 Mitch's
Shoulder mobility
10 up and down plank
1 wall walk

Power: 4 x 2 Press
Oly: 4 x 2 Push Jerk

12 EMOM 3 REPS AT 70%

Wod:
10 min AMRAP
5 T & B SHUTTLE SPRINTS
5 NEGATIVE RING DIPS (START AT TOP AND LOWER TO BOTTOM HOLD)
5 V UPS

9 Dec 2013

Happy birthday Coach Brandy!

Warm up:
Dynamics
Squat therapy (power)
Burgener w dowel
Oly with bar - 2 x high hang pull-muscle-dynamic
2 x hang pull-muscle-dynamic
2 x floor pull- muscle - dynamic

Power
4 x 2 bench press

Oly
4 x 2 cleans

12 EMOM 3 REPS @ 70%

Wod:
21-15-9
Back squat 50%
Kb swing (russian)

7 Dec 2013

Warm Up:
Coach's choice

Skill Work:  Kettlebell Swings
                   TGU

WOD:
Teams of two, work to complete together:
Partner can only work while partner is holding their pose:

100 Wall Balls / partner holds Downward Dog
200 Sitting Medball twists / partner holds Garland Pose
3000m row /partner holds Plank
400 DU / partner holds Boat Pose
50 Hang Cleans / partner holds Eagle Pose

6 Dec 2013

Warm Up:
8 T & B Shuttle jogs
Pick three Dynamics (one length for each)
2 x 10 Dowel Good Mornings
10 each (alternating, 20 reps total) Hollow body hold, rollover to Superman hold (without letting feet or hands touch the floor), roll back to hollow body hold etc

Mobility

OLY only:
Warm up set with bar High Hang 2 x Pull-Muscle Snatch-Dynamic Snatch combo
Second warm up set same reps from Hang, third warm up set same reps from floor.  Then get at 'er!                        
Power: 4 x 3 Deadlifts
OLY:  4 x 3 Snatch

10 MIN EMOM 4 reps @ 60%

WOD:
21-15-9
Calorie Row/Sit Ups

Cash Out:  100 DU's

5 Dec 2013

Warm Up:
Dynamics
Squat Therapy
Front Squat Skill Transfers

Mobility

POWER & OLY:
4 x 3 Front Squat (60%/70%/75%/85%)

10 MIN EMOM 4 reps @ 60%

WOD:
Tabata Hollow Rocks (yes again)
Tabata Mountain Climbers

4 Dec 2013

Warm Up:
10 T & B Shuttles
Squat therapy
Mobility:  Pigeon, Couch, InchWorm, T Spine smash, Trap smash (barbell)
Band mobility
Achilles stretch
Ankle rotations

Skill Work:
3 rounds 1 min on 1 min rest Plank Holds
3 rounds 1 min on 1 min rest Hollow Rocks

WOD:
30 MIN AMRAP Partnered Up, 1 person works, other rests, each partner group completes:

20 Good Mornings (35/45)
30 Box Jumps
40 Double Unders
30 Slam Balls
20 Pull Ups or TTB

3 Dec 2013

Warm up:
8 t & b alternating jog & sprint
1 t & b inchworm (no push up)
1 t & b bear crawl
Hip mobility
Shoulder mob:
Scapular push ups
Scapular pull ups
10 shoulder pass thrus
10 shoulder press or push jerk w dowel
1 wall walk

Power:
4 x 3 press

Oly:
4 x 3 push jerk

10 min EMOM @60% 4 reps

Wod:
3 x 2 mins max reps at each station:
1 min rest btwn rounds

A: 5 kb swings / 10 sit ups
B: 5 Tuck jumps / 10 v ups
C: 5 jumping lunges / 10 pistol squats

2 Dec 2013

Warm up:
Dynamics
Squat therapy
Burgener (oly)
2 x 1 min plank holds

Power:
4 x 3 (60%,70%,75%,85%) bench

Oly:
4 x 3 (same % as power)cleans

10 Min EMOM 4 reps at 60%

Wod:
Annie