1 Oct 2014

Warm up:
Dynamics
Squat therapy
Shoulder and hip mobility

3 sets max hang hold, rest as needed between sets

Wod:
Death by:
Every 2 MINS on the 2 min mark you will complete:
2 Rope Climbs
+2 Front Squats (125/175)

Rx2:
Rope climb Rx'd
Weight on Front squat 70% if #125/#175 is close to your 1RM

Modified:
Modified rope climb
Less weight than 70% on Front squat OR not to depth

29 Sept 2014

Warm Up:
Dynamics
5 inch worm
10 Mountain Climbers
10 Scap push ups
1 length crabwalk forward
1 length crabwalk backwards
1 x 10 glute bridges
Shoulder mob

Hang time: 4 MINS

Strength:  5 sets max rep Bench Press at 5RM weight (for those of you with the new WODbooks, there is a page that projects your 5RM weights based on your 1RM, so find that chart)

WOD:
10 MIN EMOM
1 Clean & 2 Jerk @ 70%

RUN:
4 x 400 m run
2 min rest btwn rounds
score includes rest

Rx2: (Intermediate)
1 Hang Clean/2 Jerks @ 60% or less

Modified: (Beginners)
2 High Hang Pulls/1 High Hang muscle clean
*Remember to stay loooooong in the pull  and end up on those toes for all three reps

26 Sept 2014

Warm Up:
Row
Squat therapy
Mobility

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

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

Partner WOD: 5 min amrap

With a partner complete as many reps as possible.  Before moving to the next item on the list you will each complete three burpees together.  As a team, you will combine your reps to hit the target number before moving on to the burpees.  Partners may work at the same time and reps do not have to be even.

Score is total reps including burpees (3 pts ).  You do not have to partner up according to ability, each partner will enter their own score.

Complete:
50 Pull Ups
3 burpees
50 Wall balls
3 burpees
50 Partner medball sit ups
3 burpees
50 Push Ups
3 burpees

25 Sept 2014

Warm Up: 1 length each:
High knees
Kickbacks
Grapevine
Walking lunge
Bear Crawl
Crabwalk

3 x 1 Wall walk
1 x 10 per side tea cups
10 Scap pull ups

WOD:
15 min cap
5 Rounds:
5 Thrusters (65/95)
5 HSPU
25 sit ups
25 Grasshoppers

Rx2:
Less weight on thrusters
HSPU off box or floor pike or regular push ups

RUN:
10 x 200 m run
1:30 rest btwn rounds
score is total time

SILVERS:

Warm Up: MMSU

Skill:  2 minutes hanging work

Strength:  8 x 3 Push Press

WOD:
4 Rounds
5 Thrusters
5 Push Ups
15 Sit Ups
15 Mountain Climbers

24 Sept 2014

Warm up:
Dynamics
10's of:
Tea Cups
Bilateral external rotation (who read the article i posted???)
Seated hip flexion wall slide
Scorpion
Iron Cross
Inch worm

Shoulder mob using bands

Push Press:
1 x 10 @ 60%
1 x 8 @ 70%
1 x 8 @ 75%
1 x 8 @ 80%

Press:
1 x 5 @ 60%
1 x 5 @ 65%
2 x 5 @ 70%

WOD:  2 rounds, 1 min per station and rotate
1) DU's
2) KB Swing (35/55)
3) Farmer Carry 55# KB's (both genders) each length equals 1 rep
4) Stability ball pike
5) Slam balls (20# both genders)

Silvers:
Strength
10 x 3 Back Squats (70%)

WOD:  Same as above with modifications as follows:
1) Single skips
2) KB Swing
3) Farmer carry (35/55) kb
4) Sit Ups
5) Slam balls (14/20)

23 Sept 2014

Warm up:
Row 350 m at warm up pace
Mobility

Shoulder stability-T, Y's, and I's (use boxes for a bench):
2 x 10 T's
2 x 10 Y's
2 x 10 I's

1 x 10 Forearm plank scap push up
1 x 10 cobra to downward dog

6 MINS accumulated hang time

WOD:
3 Rounds:
400 m Run
Box Jumps (24/28)

Rx2:  Lower box

22 Sept 2014

Warm Up:
T & b walking lunges
1 length broad jumps
1 length crab walk

1 x 10:
Good mornings (no load; cross hands on chest)
Jumping squats
Wall slides
Tea Cups

3 x 2 with bar PULL/MUSCLE/DYNAMIC combo (cleans)

15 MIN EMOM
3 Power Cleans (70%)

WOD:
8 MIN AMRAP
3 burpee pull ups
6 Pistols
3 TTB

Rx2:
burpee jumping pull up off as low a box as possible or mat
assisted pistols
any version of knees up/to arms/to chest

RUN: 4 x 800 m (2:30 rest btwn rounds)

19 Sept 2014

Warm up:
Dynamics then
2 rounds: t & b each
Partner wheelbarrow
partner carry
Partner resistance run

shoulder mob - tea cups/scap pull ups and push ups/cobra to downward dog/dowels and bands

Skill Work:
4 sets max reps chin ups (strict)

Strength:
4 sets max reps deadlifts @ (80-)90% IRM
*this should end up being sets of 2 or 3, please ensure proper warm up sequence before going heavy*

WOD:
Partner up 10 min AMRAP
100 m sandbag run (any carry style) is timer
Partner does sledgehammers (each round alternate sides you swing with, it's gonna get weird)
Score is completed runs

18 Sept 2014

Warm Up:
Row 300 m at warm up pace

Mobility - focus on whatever needs the most attention

WOD:
2 Rounds
Row 500 m
40 Wall ball

4 x 800 m Run
3 min rest btwn rounds
score is total time

SILVERS:
Warm Up:  Row/Mobility/JMSU/MMSU

Strength:  10 x 3 Deadlift (same weight all the way through) (70%)

WOD:
2 Rounds
500 m row
10 Wall Balls
5 push ups

cash out:  tabata sit ups

17 Sept 2014

1 t& b of each:
High Knees
Grapevine
Frog Jumps
Bear Crawl
Crabwalk
InchWorm (one length only)
Hip & shoulder mob - scorpion/iron cross/couch/pigeon/bands/teacups
T spine opener

5 Mins accumulated hang time

Back Squats:
1 x 10 @ 50
1 x 8 @ 60
3 x 6 @ 70/75/80

Front Squat:
4 x 5 @ 60/70/75/75

WOD:
3 Rounds
20 Double Unders
10 Push Ups
5 Squat Cleans @ 50%

Rx2:
DU attempts
modified push ups off bars or negatives
Hang squat cleans and/or less weight

16 Sept 2014

Warm Up:
4 there and back blvd slow jog with arm circles/scissors
10's of each:
Tea cups each arm
Scap push ups
Scap pull ups
Wrist circles both ways each wrist
Bow & Bend
Cobra to downward dog
Hanging 2 mins accumulated

3 sets 1 per side TGU, pause at each point, increase weight each round

3 Rounds Sandbag weighted step up/over/down circuit

WOD:  "JACKIE" compare to May 10, 2013

1000m row
50 Thrusters (45) *one weight for both genders*
30 Pull Ups

Rx2:  Less weight for thruster/ring rows for pull ups

SILVERS:
Same warm up and strength exercises
Use dumbbells for box steps if sandbags are too heavy

WOD:  Jackie (mod)
1000 m row
50 thrusters (use dowel or appropriate weighted bar, coach will prescribe)
30 Ring Rows

15 Sept 2014

1 t & b of each:
High knee run
Butt kick
Grapevine
Walking lunge (forward one way/backward back)
Frog jumps
Crabwalk

1 set of 10 Scap push ups
1 set of 10 Scap pull up supinated grip, hollow body position
3 sets of 10 kneeling X pull down
2 sets of 10 Bottom up KB presses (per arm)
3 sets there and back each arm bottom up KB overhead walk

Push Press
1 x 10 @ 60%
1 x 8 @ 65%
3 x 6 @ 70/75/80%

Press:
4 x 5 @ 60%/70%/75%/75%

WOD:  (Either order to start)

3 MINS Max cal row
REST 1 MIN
3 MINS Max reps DU

Rx2:  DU Attempts

Cash Out:
8 x 200 m Run
2 min rest btwn runs
Score is total time incl rest

14 Sept 2014

Sunday Bonus -Endurance stream

5-10 k run @ 95% of most recent best time

12 Sept 2014

Warm Up:
Dynamics
Burgener
3 x 3 Dowel Pull/Muscle/Dynamic Cleans

Strength:  4 x 10 Glute Bridge

10 MIN EMOM:
2 Squat Cleans @ 80%

WOD:  10 MIN AMRAP
5 HSPU
7 TTB
1 Rope Climb

Rx2:
Modified HSPU - any modification
Modified TTB - any modification
Supine to standing rope climb or halfway up rope

11 Sept 2014

Warm Up:
300 m row
Squat therapy
T Spine mobility
Shoulder bands
Bear Crawl
Crab walk
3 Minutes accumulated hang time

STRENGTH:
10 x 3 OHS @ 80%

WOD:
2 x 800 m RUN
3 min rest btwn rounds

Record best time but note both times in comments

SILVERS:
Strength:  10 x 3 Overhead squats (use dowels at posts if working on form)

WOD:
1 x 800 m RUN
5 min rest
1 x 800 m ROW

10 Sept 2014

Warm Up:
Dynamics

Mobility:
T Spine opener
Scapular Pull ups/Push ups
Cobra into downward dog
3 mins accumulated hang time, any style

3 x 1 wall walks - focus on quality of movement and maintain hollow body position, only go as high as you can maintain strong position

3 x 2 Turkish get  ups
Focus on pause at every point, not weight

Strength:
Push Press
1 x 10 @ 60%
3 x 8 @ 65/70/75%

Press:
4 x 5 @ 60/65/70/70%

WOD:
8 MIN AMRAP
8 Hang Power Snatch (35/45)
10 DU
12 Rolling Squats

9 Sept 2014

Warm Up:
Tabata Row

3 sets:
10 Scapular push ups
10 cobra to downward dog
10 Couch Stretch
10 Calf raises off box
10 Tea cups (each arm, start at 1:15 mark)

Shoulder mobility with bands, hip mobility with bands

Skill/Strength:  HANGING
Spend four minutes accumulated time in a hang position, Switch it up every time you drop
Use rings and bars
Switch grips (supinated, pronated, false, mixed)
Use both active and passive hangs
Single arm and dual arm hangs

WOD:
3 Rounds
400 m RUN
5 Ring Push Ups
10 Pistol Squats

Rx2:
Negative Ring Push up or band stabilizer assistance
Any modification of pistol

SILVERS:

Warm Up:  JMSU

Skill/strength:  SAME AS ABOVE - Hanging

WOD:
4 Rounds
200 m RUN
5 Bar Push Ups
10 Box/Medball Squats to depth
3 Weighted sit ups (use steel plates)

8 Sept 2014

Warm Up:
3 rounds 1 length each:
Forward walking lunge
backward walking lunge
High knee run
Butt kick
Bear Crawl
Crab Walk

MOB:
Ankles/calf/achilles/hips

STRENGTH:
Back Squat
1 x 10 @60%
3 x 8 @65%/70%/75%

Front Squat:
4 x 5 @ 60/65/70/70%

WOD:
7 MIN AMRAP
10 KB Swings (russian) (35/55)
10 DB Push Press (note your weight in comments)
REST 2 MINS
4 x 200 m Run (2 min rest btwn rounds)

5 Sept 2014

Warm Up:
Dynamics and mobility

WOD:  Pick one time trial

Row 2000 m or Run 1600 m

Cash Out:
Tabata low box jumps

4 Sept 2014

Warm Up:
Tabata row
Dynamics
Mobility - T Spine, wrists, shoulders

WOD:  JEREMY - Compare to 20 May 2012
21-15-9
OHS (65/95)
Burpees

Cash Out:
Tabata knees to arms

SILVERS:

Strength:  Push press 5 x 5

WOD:  15-12-9
Air Squat (to med ball depth)
Burpees

3 Sept 2014

Warm Up:
Run 400 m
5 Inch Worm
1 length front crab walk
1 length back crab walk
1 length bear crawl
Shoulder mob:  get out the bands and focus the majority of your time getting your shoulders primed

Strength:
Push Press
1 x 10 @ 60%
1 x 8 @ 70%
1 x 6 @ 75%
1 x 4 @ 80%

Press
1 x 5 @60%
3 x 5 @70%

wod: partner Paul
With a partner complete 5 rounds of:
50 DU
35 K2E
25 m OH barbell walk (185/135)take off racks if needed
*each partner will complete a 25 m walk each round*

2 September 2014

Warm Up:
3 rounds there and back:
High knees
Butt kicks
bear crawl
tiny bunny hops

Mobility:  Focus on hips and front rack (elbow/wrist/shoulder)

Squat therapy

Time to use those new 1RM weights!

Strength:
Back Squat
1 x 10 @ 60%
1 x 8 @ 70%
1 x 6 @ 75%
1 x 4 @ 80%

Front Squat:
1 x 5 @ 60%
3 x 4 @ 70%

WOD:  4 Rounds, 2 min on, 1 min rest between rounds
7 Parallette burpees
250m row
Max reps wall ball in remainder of time (14/20 to 9'/10')
Score is wall ball reps

SILVERS:
Strength:  Front Squat 5 x 5

WOD:  Same as above