31 Oct 2014

Warm Up:
jog 200 m
Mobility & Stability

Strength:
Push Press 1 x 8 @ 65%
1 x 6 @ 75%
2 x 4 @ 855 & 90%

Press
1 x 5 @ 70%
1 x 4 @ 80%
1 x 3 @ 85%
1 x 3 @ 90%

WOD:
8 MIN EMOM
2 overhead squat @ 80%

30 Oct 2014

Warm up:
Row
Shoulder stability exercises (pick 4)
~wall slides
~banded external/internal rotation
~bilateral banded rotation
~scap pull ups
~scap push ups
~T's/Y's/I's
~Tea cups
~Turkish get ups (no load or light load)
~Banded standing  rows
~banded external rotation with abducted arm
~sleeper stretch

Strength:
1 max set L sit hold on parallettes
1 max set strict pull ups

WOD:  KELLY Compare to July 6, 2013
5 Rounds
Run 400 m
30 Box Jumps (20/24)
30 Wall balls (14/20 to 9/10)

Rx2:  Less height/weight
or Rx standards but 3 rounds instead of five
*if you would like to make an Rx attempt but think you will run out of steam in five rounds, try doing the rx movements/standards but fewer rounds, 3 is a good compromise*

SILVERS:

Strength:  Overhead Squat 5 x 5

WOD:  Modified Kelly
3 Rounds
400 m RUN
10 Box jumps/step ups
10 Wall ball

29 Oct 2014

Warm Up: (10 MINS)
1 length:
High knees
Forward lunge
backward lunge

1 x 10 total of:
Single leg Romanian Deadlift (KB)
Bulgarian split squats (no load)
Wall squats

STRENGTH: (25 Mins)
Back Squat:
1 x 8 @ 65%
1 x 6 @ 75%
1 x 4 @85%
1 x 4 @90%

Front Squat:
1 x 5 @70%
1 x 4 @ 80%
1 x 3 @ 85%
1 x 3 @ 90%

RUN: 4 x 4 mins max metres run
3 mins rest btwn runs
(25 mins)

28 Oct 2014

Strength:  3 sets max flexed arm hang

WOD:  "DT"
 (105/155)
5 Rounds:
12 Deadlifts
9 Hang P Clean
6 Push Jerks

Rx2:  less than prescribed weight

Silvers:

Strength:  7 x 3 Deadlift

WOD:
DT, Silvers Style

5 Rounds
12 Kettlebell Deadlifts
9 Medball cleans
6 Push Press (35/45)

27 Oct 2014

Warm Up:
Athlete's choice

Shoulder stability & mobility - Press prep

Strength:  Floor Press 5 x 5RM (pick a weight close to your 5RM bench weight)

WOD:
5 MINS max metre row

RUN:  4 x 200m, 4 x 400m 1:30 rest btwn sets

25 Oct 2014

Warm Up:
Athlete's choice

Mobility work = 10 Minutes (use all of it!)

WOD:
With a partner, complete the following as a team:

1000 m Run (one partner runs at a time, other partner holds plank)
1000 m Row (one partner holds v sit while the other rows)
100 DU (one partner hangs from rings/bar while other skips)
20 Big tire flips with in and out jump each flip(done together)
50 m partner carry (behind buildings, two buildings length is 50 m so each partner carries the other one length)

24 Oct 2014

Warm Up:
3 mins row @ warm up pace

Squat therapy + scorpion & iron cross

Sets of 10:
Scap pull up
Scap push up
Cobra to down dog

Shoulder stability:
1 x 10 each side Passive internal rotation with dowel
2 x 5 each side single arm slow descent to side plank on ring (focus on keeping shoulder retracted and depressed through movement)
1 x 10 each side banded internal rotation (always ensure shoulder is retracted for each rep)
1 x 10 each side banded external rotation (")
1 x 10 per side Standing row with band
1 x 10 per side external rotation with arm abducted 90 degrees (with band)
2 sets 1 per side 30 sec hold sleeper stretch

4 MINs accumulated Hang time (work your false grip!)

WOD:
12 MIN EMOM
1 Rope Climb
2 Muscle Ups

Rx2:
1 Rope Climb
2 Jumping Muscle Ups

MOD:
1 length sitting sled pull
2 low ring muscle up transition (with press out, from toes if needed)

23 Oct 2014

Warm Up:
2 Rounds:
10 Burpees
2 Wall walks
1 t & b walking lunge
10 Scapular push ups
10 Scap pull ups

3 Minutes Hang time

WOD:  3 rounds, 3 MIN on 1 min rest
4 short shuttle lengths (rig to red line)
4 Push Ups
4 TTB

Rx2:  Low bar push ups/knees to arms/chest/up

RUN:  4 x 1000 m Run (3 min rest btwn rounds)

SILVERS:

Strength:  Front Squat 7-5-3 then increase weight and do again 7-5-3

WOD:  Same as above Rx2 standards

Cash Out:  1000m Row

22 Oct 2014

Warm Up:
200 m jog

10's of:
Tea Cups each side
Bilateral external rotation
Seated hip flexion wall slide
Scorpion
Iron Cross
Inch worm
T Spine opener

Mobility

Push Press 4 x 8 @65/70/75/80%
Press 4 x 5 @60/65/70/70%

WOD: 10 MIN EMOM
1 Bear Complex @ 90%
Rx2:  Heaviest weight possible

Rest 2 Mins then:
2 mins max DU

Only good reps count

Rx2:  High parallette hopovers

21 Oct 2014

Warm Up:
Dynamics
Mobility

Skill Work:  OPEN GYM (20 MINS)

WOD:
NANCY
5 Rounds
Run 400 m
15 OHS (65/95)

Rx2:  55/85

Mod:  Less than 55/85

SILVERS:

Strength: 8 x 3 Strict Press, increase weight in set #5

WOD:  With a partner

2 mins work, 1 min rest, 5 rounds total for max reps of:
Skipping
Wall balls

One partner will work at each station and switch whenever they decide to.  Both partners must do at least ten reps of each movement per round

20 Oct 2014

Warm Up: 10 MINS
3 rounds Row 1 min rest 30 sec
t & b walking lunge
1 x 10 single leg Romanian deadlift w/kb
1 x 10 goblet squat
5 inch worm
Hip & shoulder Mob

3 x 2 Pull/muscle/dynamic cleans with bar

WOD:
10 MIN EMOM
2 Squat Cleans @ 80%
Do first set at 60%, 2nd @ 70% and the rest @ 80%

Warm up Deadlift

THEN 6 MIN EMOM:
2 reps Deadlift @ 70%

RUN:  6 x 400 m
1:30 rest between runs

17 Oct 2014

Warm up:
Dynamics, include one t & b of forward/backward walking lunge
10 reps each:
Goblet Squat
Single leg Romanian deadlift with KB counterweight
Hip opener
Pigeon
Couch

Back Squat:
2 x 8 @ 65%/70%
2 x 6 @ 80%/85%

Front Squat:
4 x 5 @ 70/75/80/85%

WOD:  12 MIN AMRAP, "Death By"Style

Each round you will increase your run and row by 100m and your double unders by 10.  Rx2 is attempts

100 m Run
10 DU
100 m Row

so round 2 will be 200 m run/20 DU/200 m row and so on

16 Oct 2014

SHERISSE DON'T FREAK OUT

Warm Up:
Athlete's choice , prep for baseline

WOD:  BASELINE
500 m Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

For time

Skill work:  7 Mins accumulated hang time

SILVERS:
Warm Up:  MMSU
Mobility:  MMSU

WOD:  BASELINE
Modify as necessary
Ring Rows for pull ups
Push Ups from the bar (no boxes)

15 Oct 2014

Warm up:
Dynamics

2 Rounds, use these exercises as a mobility screen to pinpoint what areas need work today:

10 Goblet Squat (really focus on staying tight, neutral spine, and activating the glutes, grip the floor with your feet)
10 Bulgarian split squat (bodyweight or with dumbbells / kettlebells) per side
10 Single leg Romanian deadlift (use asingle  kettlebell held with both hands in front as counterweight) per side
Banded hip opener, 20 sec per side

Strength:  5 x 5RM Snatch Grip Deadlift

WOD:
7 MIN AMRAP with a Partner
25 m sled pull (hand over hand) is timer (tire sleds, no added weight) while partner does
1) Tire flips (Rx = big tire)
2) Tire Jumps (Rx = big tire)
Score is total reps tire flips and tire jumps

Round 1 will be sled pull partner A while partner B tire flips, then partner B sled pull while partner A tire flips, Round 2 will switch to tire jumps for both, then back to flips and so on.

Rx2:  Smaller/lighter tire jumps/flips

RUN:  2 x 400 m , 2 x 1000 m rest 2 mins btwn each run

14 Oct 2014

Warm Up:
Dynamics
Mobility

15 Mins of Skill Work:  Pull Ups and/or toes to bar

Strength:  Bench Press
10 MIN EMOM 3 reps @ 70%

WOD: 10 MIN CAP
21-15-9
Wall balls
DU
Cal Row

Rx2: less weight/height/depth on wall balls, DU attempts for DU

*apologies to those who did the Thanksgiving wod, it's gonna be a lot of the same hurt!*

RUN:  6 x 400 m
1 1/2 min rest between rounds

SILVERS:
Strength:  Bench 10 x 3

WOD:  21-15-9
Wall balls
Parallette or Line hopovers

10 Oct 2014

**REMEMBER IT'S LADIES NIGHT TONIGHT!!**

Warm Up:
Junkyard Dog

4 MINS accumulated hang time (include rope hangs)

3 sets of 2 = Pull / Muscle/ Dynamic snatch with bar

10 MIN EMOM
2 Squat Snatch @ 70%

Beginner - From High hang
Intermediate - from hang, touch and go on second one

WOD;
3 Rounds
10 Floor Wipers (75/105)
10 Squat Cleans (same bar)

Rx2:  Less weight
MOD: use medballs

9 Oct 2014

Warm Up:
3 Rounds, 2 min on, 1 min rest
Skipping
Rnd 1:  Regular
Rnd 2:  Side to Side hops
Rnd 3:  Front to back hops

Mobility

6 MINS accumulated hang time

WOD:
5 Rounds (15 MIN CAP)
200 m run
8 TTB
8 Rolling Squats

Rx2:  Knees to elbows/knees to arms/knees to chest/knees up
Weighted / pole assisted rolling squats

SILVERS:

Strength:  3 x 10 barbell Glute bridge

WOD:
MODIFIED NANCY
3 Rounds
400 m Run
15 Dowel / bar Overhead Squats

8 Oct 2014

Warm up:
Dodgeball 1 Min each round
Rnd 1:  Crabwalk
Rnd 2:  Bear Crawl
Rnd 3:  Non-dominant hand

Red= 5 burpees
Yellow = 5 Jumping jacks
Green = 5 Squats

Shoulder Mobility

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

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

WOD:
5 MIN AMRAP
3 Burpees
5 CTB pull ups
1 Length Front rack walking lunge (95/135)

Rx2:  Regular pull ups / 2 KB in racked position for walking lunges
MOD:  Inverted body rows/ goblet hold walking lunges

RUN:
3 x 800 m time trials 5 min rest btwn runs, max effort

7 Oct 2014

Warm up:
Row
Mobility

Skill work:  6 Minutes accumulated Hang time (include rope hangs in your repertoire)

WOD:
7 Rounds
5 Push Ups
10 Medball Cleans and Over the Shoulder drops (14/20)
(Clean the Medicine Ball to your shoulder, then drop the ball directly behind you and over the shoulder, alternating shoulders)

20 KB Swings (russian)

SILVERS:

Warm Up:
Row
Squat Therapy
Mobility & Stability - MMSU

Strength:  5 x 3 Thrusters, work on good form for all three reps of each set

WOD:
Death By:
Every 2 MINS on the 2 min mark;  work until you can't get it all done in the 2 minute time period

+1 Rope pull up
+1 Front Squat
+1 High(ish) box step up

6 Oct 2014

Warm Up:
1 length each
High Knee skip
Butt Kicks
Grapevine
Bear crawl or crabwalk

1 x 10 Goblet squat
1 x 10 Pole squat

Strength:
Back Squat
1 x 10 @60%
1 x 10 @65%
1 x 8 @70%
1 x 8 @75%

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

WOD:
ANNIE (10 MIN CAP)
50-40-30-20-10
Double Unders
Sit Ups

Rx2:  DU Attempts
Mod:  Parallette Hopovers

RUN:
6 x 400 M Run (2 min rest btwn rounds)
Score is total time including rests

3 Oct 2014

Warm Up:

Dynamics

Mobility/stability work:  Spend 10 to 15 minutes on focussed mobility work

6 MINS accumulated hang time

Gymnasty Day:

Today you will pick one to three movements (take sufficient rest btwn movements) from the following list and perform one max rep unbroken set.  If you cannot do a movement Rx, you will work on skill progressions for the movement, there will be no modified max sets.

Kipping Pull Ups

Strict Pull Ups

Handstand Push Ups (kipping)

Handstand Push Ups (strict)

Double unders

Ring Dips

Push Ups

Box Jump max height (work your way up on this one)

Log your score under the appropriate tab

2 Oct 2014

Warm up:
Row
Mobility:  focus on priming your body for running and shoulders for pressing

Push Press:
1x8 @ 65%
1x8 @ 70%
1x6 @80%
1x6 @ 85%

Press:
4 x 5 @ 60/70/75/80

WOD:
3 x 1000 m Run
3 min rest btwn rounds
Score includes rest

SILVERS:

Warm Up:  MMSU
Squat Therapy

Skill Work:  2 mins accumulated hanging

Strength: 7-5-3 Deadlift (incr weight)

WOD:
Partner Up

10 MIN AMRAP
100 M Run
Sledgehammers

One partner runs while the other does sledgehammers, score is total runs completed by both partners