1 May 14

Warm Up:
400m run
5 Rnds:
3 Push Ups
3 Pull Ups (Strict)
3 Ring Dips
FOR QUALITY

Mobility work

STRENGTH:  6 x 4 Back Squats incr. weight each set to 80% for last set

WOD:
Karen
150 Wall Balls

Silvers:
Warm Up:
Tabata Row
Squat therapy
Medball squat and partner throw 3 sets of 10

Strength:  6 x 4 Back Squats incr weight

WOD:
5 mins of Karen

Rest 2 mins

5 Mins max reps burpees

30 April 14

Warm Up:
Dynamics & Mobility (10 - 15 mins total)

STRENGTH:
5-5-3-3-3-1 Thruster, working up to your 1RM

WOD:

20 MIN AMRAP:

5 TTB
10 OHS (65/95)
15 KBS (35/55)
20 Cal Row

Rx2= Less weight on OHS/KB or incomplete TTB (K2E etc)

29 Apr 2014

Warm Up:
1000m row
Hip and shoulder mobility

WOD:

'BRENTON'

5 Rounds:
Bear crawl t & b
Standing broad jumps t&b
do 3 burpees after every five broad jump

SILVERS:

Warm up:
2 Rounds
Row 500 m
one length forward walking lunge
one length backward walking lunge
10 Knees to chest (rings or bar)

Strength:
5 x 3 Strict Press

WOD:
In teams, rower is timer:
5 Rounds:
300m row
Step Ups/box jumps
Sit ups
Skipping

28 April 2014

Warm Up:
Mitch's warm up - Full (negatives for pull ups)
Superman hold 3 seconds each rep

3 x 5 Strict Pull-ups - Rest 2 mins between each set

3 x 5 Negative ring dips - Rest 3 mins between each set

This is what we were working up to last week.  If you are new to the movement and cannot do the strict roll up, you will do 3 sets of the roll up toes to ring (first portion of the movement)
Skin the Cat 3 x 3 - Rest 3 mins between each set

25 Wall Walks (nose and toes)  REST 15 secs between each rep

Pistols 4 x 20 ( Alternating) - Rest 2 mins between each set

Cash Out:  Tabata sit ups

25 Apr 2014

Warm Up:
3 rounds
5 parallette hopover burpees
one length forward walking lunges
one length backward walking lunges

Shoulder/achilles/calf/ankle mobility

3 x 3 Suicide Monkey bars (low bar to high bar and back is one)

WOD:

Mini Griff:
Run 400m forwards
Run 200m backwards
Run 400m forwards
Run 200m backwards

REST 5 MINUTES

then 3 rounds 1 min on, 1 min off
max DU's

Rx2 = dumbbell hopovers (no single multiplier)

Score is time for mini Griff, note DU's in comments when logging result

24 Apr 2014

Warm Up:
Tabata Mountain Climbers/Grasshoppers (alternate each round)
Mobility - focus on calf/heel cord/achilles/ankle and shoulders

SKILL WORK:
3 sets for quality
2-5 Strict toes to bar

WOD:

5 MIN AMRAP
100m sprint
5 HSPU
10 DU

Rx2:
HSPU from box or not full depth at bottom

REST 2 MINS then:

3 MINS MAX REPS BOX JUMPS (20/24)

Silvers:
Warm Up:  Johnny special
Mobility & Squat therapy

Strength:  4 x 6 Front Box Squats

WOD:
same as regular class, modify as follows:
5 HSPU= 5 Push ups (no knees; off the box or plates stacked on the floor if you cannot do them strict)
10 DU = 20 Single skips (or do 10 attempts)
 Box Jumps = Step Ups or box at comfortable height

23 Apr 2014

Warm Up:
Dynamics & mobility

Skill:  3 x 2 per side TGU
3 x 10 per side single arm KB swings

Mainsite WOD from 06/15/2010

Row 2k
50 Wall Ball (20/14)
Row 1k
35 Wall Ball
Row 500m
20 Wall ball

Rx2:  lighter med ball

22 Apr 2014

Warm Up:
200 m jog
1 t&b bear crawl
10 super slow squats, 3 second hold at the bottom
shoulder & Hip mobility

Skill Work:
Hanging hollow body to roll up (rings)  *note, video is for the entire movement (skin the cat), we are doing just the first three seconds of this video)

WOD:

1 Min OHS 
1 Min Burpees 
2 Min OHS 
2 Min Burpees 
3 Min OHS 
3 Min Burpees 

Score is total reps 
Rx:  65/95

21 April 2014

Warm Up:
Glassman

Mobility

WOD:
12 Rounds with a partner
1 min on 1 min off rower sprints for max metres
You will each row twelve rounds and will rest while your partner rows.  Score is total metres combined, 24 total minutes of rowing

17 April 2014

Warm up:
Dynamics
Squat Therapy
Mobility

Strength:  5-5-5-3-3 Back Squats, work to heavy last set

WOD:
A:  5 Min AMRAP
10 DU
5 Sit Ups

Rest 2 mins

B:  5 MIN AMRAP - With a partner
1 T & B Resistance Run (each partner, four lengths total)
10 Partner Medball squat & throw/catch squat and throw

Silvers:  SAME

16 April 2014

Warm Up:
Dynamics
Calf/achilles/hip/shoulder mobility

WOD:

40 MIN AMRAP.  Yes, you read that right.  40 minutes.

100m Run
5 Wall Ball
100 m Row
5 K2E

Every round you will add 100m to the run & row and add one rep to the wall balls and K2E.

15 April 2014

HAPPY BASELINE DAY!!!!!

Warm up:  Two Rounds
Run 200m
1 Wall walk
3 Push Ups
5 Air Squats

Skill Work:
pick one or more of
muscle up transitions
kipping
butterfly

WOD:

BASELINE
500m Row
40 Air Squats
30 Sit ups
20 Push Ups
10 Pull Ups

Silvers:  SAME

14 April 2014

Warm up:
Tabata Row
Burgener
Front Squat Skill Transfers

Strength :  4 x 4 Front Squat (same weight all through - warm up to get to 70% and start your sets once you get there)

3 x 2 Pull/Muscle/Dynamic (bar, newbies dowels)

WOD:  10!1
Power Cleans t & g (newbies - medball cleans)
Front Squats (newbies - Goblet squats)

11 April 2014

Warm Up:

Dynamics
Squat Therapy

Mobility:  Achilles/calf/ankle

WOD:
10 x 100m sprints
rest as long as you sprinted between sets

Cash out:
Tabata Plank
Tabata Boat Pose
Tabata Garland Pose

10 April 2014

Warm Up:
3 x 25 DU
Pick 10 Mitch's warm up

Shoulder and hip mobility

Strength:  6 x 4 Bench Press - incr weight every two sets

WOD:
10!1
Floor Wipers (55/85)
Mountain Climbers (L&R=1)

SILVERS:  Same as regular class

9 April 2014

Warm Up:
Tabata Row
Mobility

3 x 2 Pull/Muscle/dynamic

SKILL:  Kipping

WOD:  3 Rounds
Run 200m
12 Power Clean (75-80%)
6 Push Jerk
3 Wall Walks

8 April 2014

Warm Up:
t & b
OH dowel Duck walk
bear crawl
inch worm
butt kicks
high knee skips
high leg kicks to hand

MOBILITY:  SHOULDERS SHOULDERS AND SHOULDERS

WOD:  "NANCY"
5 rounds
400m Run
15 OHS (rx 65/95)

Cash Out:  Tabata leg raises

SILVERS:

Same warm up, add squat therapy

Strength:  5 x 3 Front squat

WOD:  "NANCY" (mod)
3 Rounds
400 m run
9 OHS with dowel or bar

cash out:  tabata leg raises

7 April 2014

Warm up:
400 m run
Scorpion
Iron Cross
Hip mobility
Shoulder Mobility

Skill Work: To be completed in any order but all sets done in one sitting

8 sets 8 sec hold false grip on rings
3 sets of 5 strict pull ups
10 x 1 Rope climb
3 x 3 somersaults

WOD:
10 MIN AMRAP
10 chest facing wall shoulder taps
(modification is 10 sec hold on wall or off the box in pick position with one leg up)
3 Ring Dips (or bar)
(modification is 9 dips off the box)
5 TTB

4 April 2014

Warm up:
Tabata shuttles
Mobility
Squat therapy

Strength:  6 x 4 OHS incr weight every two sets

WOD:
12 min emom
1 snatch (70%)
5 medball cleans

3 April 2014

Warm Up:
Pick 10 Mitch's warm up
3 x 25 Double unders
5 Push Ups between each set

Mobility

WOD:
2 Rounds, 1 min rest between doing A & B:
45 seconds on, 15 secs off

A:
Battle Rope
GHD sit ups
Chest to ring pull ups
AirDyne
Small box speed box jumps (no full extension required)

B:
Parallette hopovers
Row
Double Unders
Hollow Rocks
Bulgarian split squats (no load)

Cash Out:  Tabata sit ups

2 April 2014

Warm Up:
Row 500m
Squat therapy
Hip mobility
Achilles/calf mobility

Strength:
6 x 4 Back Squat - Work up to 80% for last set

WOD:
3 Rounds
16 T & B Shuttles
20 Wall Ball