Warm Up:
Dynamics 1 t&b each (rig to redline)
High knees
Walking lunge open to side angle
Tiny bunny hops
Frog jumps
3 rnds:
10 Good mornings
10 active/passive hangs, on 10th rep finish with 1 strict pull up
REVIEW: HANG POWER SNATCH (Dowels)
-Set up
~feet, back, hamstring engagement, body over the bar
10 x-Pull & reset- on coaches count, controlled mvmt, stay up on toes for 2 secs
10 x Pull & transition (muscle snatch) and reset on coaches count
10 x Hang Power snatch on coaches count
Bar warm up: Pull / Muscle/ Dynamic 3 x 2
WOD:
Buy In: 4 t&b bear crawl (short way, wall to silver line)
THEN:
5 RFT
10 DU unbroken
10 Hang Power Snatch 95/65
10 Pull Ups
Rx2:
Feet elevated low bar pull ups
Rx3:
Ring Rows
Alternating single arm dumbbell snatches
Tuesday, December 29, 2015
Sunday, December 27, 2015
28 Dec 2015
Warm Up:
1 x t&b of each
Tiny bunny hops
Walking lunge open to side angle
Bear Crawl
Ankle flexion walk (one way ankles out, one way ankles in)
3 x 10 calf raises
Runner stretch
Lie on back and trace the alphabet in the air with each foot (left and right all letters)
Ankle and calf mobility
Review: Burpee
Standards
Hand placement
Elbow position
WOD: 100 box jumpover burpees for time
Full extension at top of jump NOT required
Step downs encouraged
Rx2: any box height other than 24/20
POST WOD CASH OUT:
Tabata hollow body holds
Mobility
1 x t&b of each
Tiny bunny hops
Walking lunge open to side angle
Bear Crawl
Ankle flexion walk (one way ankles out, one way ankles in)
3 x 10 calf raises
Runner stretch
Lie on back and trace the alphabet in the air with each foot (left and right all letters)
Ankle and calf mobility
Review: Burpee
Standards
Hand placement
Elbow position
WOD: 100 box jumpover burpees for time
Full extension at top of jump NOT required
Step downs encouraged
Rx2: any box height other than 24/20
POST WOD CASH OUT:
Tabata hollow body holds
Mobility
Wednesday, December 23, 2015
24 Dec 2015
12 days of Christmas
1 power snatch 95/65
2 ring dips
3 burpees
4 pull-ups
5 TTB
6 push-ups
7 air squats
8 alternating jumping lunges
9 box jumps (24/20)
10 wall ball 20/14
11 kb swings 55/35
12 thruster 95/65
Complete round 1, then 1-2, then 1-3, etc in as little time as possible.
1 power snatch 95/65
2 ring dips
3 burpees
4 pull-ups
5 TTB
6 push-ups
7 air squats
8 alternating jumping lunges
9 box jumps (24/20)
10 wall ball 20/14
11 kb swings 55/35
12 thruster 95/65
Complete round 1, then 1-2, then 1-3, etc in as little time as possible.
Tuesday, December 22, 2015
23 Dec 2015
Warm Up: (15 mins)
Upper body lift prep
Lower body lift prep
10 Rounds 5 sec squat hold 10 sec rest (3 mins)
Coach will help you strive for perfection
REVIEW: 7-8 mins
Bench Press (2-3 mins)
Practice neutral spine position against the wall while taking 10 breaths on coaches count without losing contact with the wall (like a wall sit but have hips positioned higher than 90 degrees)
Front Squat - grab dowels (5 mins)
Review set up/start position
Neutral spine
Elbows up
Bottom position
3 sets of 3 front squats with dowel, on coaches count
Use this time to perfect your position, work to eliminate chest dip and tailbone wink
WENDLER WEEK 4: BENCH PRESS AND FRONT SQUAT (12 mins)
WOD: 10!1
Double Unders
Toes to bar
Front rack walking lunge (l & r=1) dumbbells or kettlebells
Rx: 45-55/30-40
Rx2: 35/20 Toes to rings
Rx3: any other weights, knees to chest
Upper body lift prep
Lower body lift prep
10 Rounds 5 sec squat hold 10 sec rest (3 mins)
Coach will help you strive for perfection
REVIEW: 7-8 mins
Bench Press (2-3 mins)
Practice neutral spine position against the wall while taking 10 breaths on coaches count without losing contact with the wall (like a wall sit but have hips positioned higher than 90 degrees)
Front Squat - grab dowels (5 mins)
Review set up/start position
Neutral spine
Elbows up
Bottom position
3 sets of 3 front squats with dowel, on coaches count
Use this time to perfect your position, work to eliminate chest dip and tailbone wink
WENDLER WEEK 4: BENCH PRESS AND FRONT SQUAT (12 mins)
WOD: 10!1
Double Unders
Toes to bar
Front rack walking lunge (l & r=1) dumbbells or kettlebells
Rx: 45-55/30-40
Rx2: 35/20 Toes to rings
Rx3: any other weights, knees to chest
Monday, December 21, 2015
22 Dec 2015
Warm Up:
Dynamics (5 mins)
Mobility (5 Mins)
Squat therapy (to be done together as a group, on coaches count)
Coach will tweak your squat form in preparation for wall balls
10 rounds 5 sec hold in bottom of squat, 10 sec rest
Working on perfect form
Review: Wall balls (5 mins)
Set up
Proper positioning
WOD: 30-20-10 (5-7 mins) GHD Sit-ups and Wall balls
30-20-10 reps, for time of:
GHD Sit-up (use medball with feet in db's or tire)
Wall Ball, 20/14 lbs
Rx2: regular situps
Rx3: less weight/height on wallballs
Open Gym:
pick a gymnastics skill progression to work on
Dynamics (5 mins)
Mobility (5 Mins)
Squat therapy (to be done together as a group, on coaches count)
Coach will tweak your squat form in preparation for wall balls
10 rounds 5 sec hold in bottom of squat, 10 sec rest
Working on perfect form
Review: Wall balls (5 mins)
Set up
Proper positioning
WOD: 30-20-10 (5-7 mins) GHD Sit-ups and Wall balls
30-20-10 reps, for time of:
GHD Sit-up (use medball with feet in db's or tire)
Wall Ball, 20/14 lbs
Rx2: regular situps
Rx3: less weight/height on wallballs
Open Gym:
pick a gymnastics skill progression to work on
Sunday, December 20, 2015
21 Dec 2015
Warm Up:
Mobility (5 mins)
Lower body lift prep (7 mins)
SKILLS WITH A DOWEL: Coaches will ensure position and tweak where necessary
5 mins on each movement progression (15 MINS)
Review Deadlift positions: On coaches count, 10 reps each
Set up/pull to knees and return to start
Full Pull/finish position
Descent
Deadlift - Full mvmt
Review Hang Power Clean: On coaches count, 10 reps each
Set up and start position
Pull
Receive position
HPCL - Full mvmt
Push Press: On coaches count, 10 reps each
Set up and core activation, neutral spine, pelvic shift
Press up, straight line, active shoulders, core activation, neutral spine
Dip: coach will place dowel behind back to ensure straight up and down dip drive
Push Press - Full mvmt
Bar warm up
WOD: INCREDIBLE HULK Compare to Aug 21, 2015
20 MIN AMRAP 115/75 5reps each mvmt:
Deadlift
Hang Power Clean
Front Squat
Push Press
Back Squat
Rx2: with a partner or less weight
Cool down: Sampson stretch, couch stretch, pigeon, roll out
Mobility (5 mins)
Lower body lift prep (7 mins)
SKILLS WITH A DOWEL: Coaches will ensure position and tweak where necessary
5 mins on each movement progression (15 MINS)
Review Deadlift positions: On coaches count, 10 reps each
Set up/pull to knees and return to start
Full Pull/finish position
Descent
Deadlift - Full mvmt
Review Hang Power Clean: On coaches count, 10 reps each
Set up and start position
Pull
Receive position
HPCL - Full mvmt
Push Press: On coaches count, 10 reps each
Set up and core activation, neutral spine, pelvic shift
Press up, straight line, active shoulders, core activation, neutral spine
Dip: coach will place dowel behind back to ensure straight up and down dip drive
Push Press - Full mvmt
Bar warm up
WOD: INCREDIBLE HULK Compare to Aug 21, 2015
20 MIN AMRAP 115/75 5reps each mvmt:
Deadlift
Hang Power Clean
Front Squat
Push Press
Back Squat
Rx2: with a partner or less weight
Cool down: Sampson stretch, couch stretch, pigeon, roll out
Thursday, December 17, 2015
18 Dec 2015
Warm Up: (15 mins total)
Row 500-750m at 60% pace
Mobility
Shoulder activation
Gymnastics skill work:
Spend 25 mins working either pull up, hspu / handstand walk, or muscle up progressions
If you are not proficient at double unders, spend at least 10 minutes working efficiency on this skill
WOD:
AMRAP 7 mins: Rope Climbs and Shuttle Runs
Complete as many rounds as possible in 7 mins of:
1 Rope Climb
Shuttle Run, 150 ft
Rx2: Supine to standing rope climb with 3 K2E and back down
Rx3: Seated (legs straight) Dumbbell presses (5 reps)
Cool down:
Spend 5 minutes rolling out
Row 500-750m at 60% pace
Mobility
Shoulder activation
Gymnastics skill work:
Spend 25 mins working either pull up, hspu / handstand walk, or muscle up progressions
If you are not proficient at double unders, spend at least 10 minutes working efficiency on this skill
WOD:
AMRAP 7 mins: Rope Climbs and Shuttle Runs
Complete as many rounds as possible in 7 mins of:
1 Rope Climb
Shuttle Run, 150 ft
Rx2: Supine to standing rope climb with 3 K2E and back down
Rx3: Seated (legs straight) Dumbbell presses (5 reps)
Cool down:
Spend 5 minutes rolling out
Wednesday, December 16, 2015
17 Dec 2015
Warm Up:
Mobility (5 mins)
Upper body lift prep (7 mins)
WENDLER BENCH WEEK 3 (10 mins)
WOD:
In teams of 3:
3 RFT (each person will complete three rounds of rowing, three rounds of sleds, three rounds of ropes)
Row 500 m (timer)
Sled Pulls (hand over hand) 95/75 (calc weight of sled @ 30#) Rx2: less weight
Battle Ropes (alternating wave)
THEN
as a team complete 200 lengths shuttle runs, only one person may go at a time, only 2 lengths permitted at one time per person
SILVERS:
Front Squat 5-5-5-5-5
WOD:
Same as regular class
Mobility (5 mins)
Upper body lift prep (7 mins)
WENDLER BENCH WEEK 3 (10 mins)
WOD:
In teams of 3:
3 RFT (each person will complete three rounds of rowing, three rounds of sleds, three rounds of ropes)
Row 500 m (timer)
Sled Pulls (hand over hand) 95/75 (calc weight of sled @ 30#) Rx2: less weight
Battle Ropes (alternating wave)
THEN
as a team complete 200 lengths shuttle runs, only one person may go at a time, only 2 lengths permitted at one time per person
SILVERS:
Front Squat 5-5-5-5-5
WOD:
Same as regular class
Tuesday, December 15, 2015
16 Dec 2015
Warm Up:
Mobility (5 mins)
Upper body lift prep (7 mins)
WENDLER PRESS: Week 3 (15 mins)
Review: Deadlift (5 mins)
Spend 5 minutes reviewing deadlift with PVC pipe
-Set up
-Pull
-Descent
Your coach will have you set up all positions and tweak where necessary
Mobility: Ankles/calf/achilles (5 mins)
WOD: For time
Row 60 cals
Deadlift 30 reps @ 50% 1RM
DU 30 reps
Box Jumps 60 reps (24/20)
Rx2: DU Attempts
Rx3: any other mods
Goal for completion is 12-15 mins or less so scale accordingly
Mobility (5 mins)
Upper body lift prep (7 mins)
WENDLER PRESS: Week 3 (15 mins)
Review: Deadlift (5 mins)
Spend 5 minutes reviewing deadlift with PVC pipe
-Set up
-Pull
-Descent
Your coach will have you set up all positions and tweak where necessary
Mobility: Ankles/calf/achilles (5 mins)
WOD: For time
Row 60 cals
Deadlift 30 reps @ 50% 1RM
DU 30 reps
Box Jumps 60 reps (24/20)
Rx2: DU Attempts
Rx3: any other mods
Goal for completion is 12-15 mins or less so scale accordingly
Monday, December 14, 2015
15 Dec 2015
Warm Up:
Mobility (5 mins) include achilles/ankle
Tabata Skipping (5 mins)
Can be singles, doubles, single leg etc, mix up each round
Squat therapy: 10x wall squats and 10x goblet squat
10 rnds 5 sec hold in bottom of squat 10 sec rest. We will use this time for you to fine tune your squat position, your coach will give you some tweaks even if you squat awesome :)
Review: proper foot and knee position in walking lunge
WOD: For time
100 ft walking lunge
50 Air squat
25 back extensions (supermans or you can go off a medball)
Cash Out: Open Gym
Pick a gymnastics weakness and work on it (gymnastics skill progression work)
SILVERS:
PUSH PRESS 5-5-5-5-5
WOD: For time
60 cal Row
30 KB Deadlift (sumo stance)
100 single skips
60 green box step ups
Mobility (5 mins) include achilles/ankle
Tabata Skipping (5 mins)
Can be singles, doubles, single leg etc, mix up each round
Squat therapy: 10x wall squats and 10x goblet squat
10 rnds 5 sec hold in bottom of squat 10 sec rest. We will use this time for you to fine tune your squat position, your coach will give you some tweaks even if you squat awesome :)
Review: proper foot and knee position in walking lunge
WOD: For time
100 ft walking lunge
50 Air squat
25 back extensions (supermans or you can go off a medball)
Cash Out: Open Gym
Pick a gymnastics weakness and work on it (gymnastics skill progression work)
SILVERS:
PUSH PRESS 5-5-5-5-5
WOD: For time
60 cal Row
30 KB Deadlift (sumo stance)
100 single skips
60 green box step ups
Sunday, December 13, 2015
14 Dec 2015
Warm Up:
Dynamics
Lower body lift prep
Mobility
WENDLER WEEK 3:
Back Squat
Front Squat
Deadlift
Dynamics
Lower body lift prep
Mobility
WENDLER WEEK 3:
Back Squat
Front Squat
Deadlift
Thursday, December 10, 2015
11 Dec 2015
Warm Up:
Lower body lift prep
WENDLER WEEK 2: FRONT SQUAT
Class will split, one half will start immediately with wod, the other will do a warm up and squats then open gym.
WOD: ROW 5 KM
Compare to Feb. 20, 2015
Lower body lift prep
WENDLER WEEK 2: FRONT SQUAT
Class will split, one half will start immediately with wod, the other will do a warm up and squats then open gym.
WOD: ROW 5 KM
Compare to Feb. 20, 2015
Wednesday, December 9, 2015
10 Dec 2015
Warm Up:
Mobility
Upper body lift prep
WENDLER: PRESS WEEK 2
Squat therapy
WOD:
FRAN: Compare to May 5, 2015
21-15-9 reps for time
Thrusters 95#/65#
Pull-ups
Rx2:
Pull ups & #55 thrusters
Rx3:
Ring Rows and less weight than Rx
SILVERS:
Bench Press
WOD: FRAN
21-15-9
Thrusters
Ring Rows
Mobility
Upper body lift prep
WENDLER: PRESS WEEK 2
Squat therapy
WOD:
FRAN: Compare to May 5, 2015
21-15-9 reps for time
Thrusters 95#/65#
Pull-ups
Rx2:
Pull ups & #55 thrusters
Rx3:
Ring Rows and less weight than Rx
SILVERS:
Bench Press
WOD: FRAN
21-15-9
Thrusters
Ring Rows
Tuesday, December 8, 2015
9 Dec 2015
Warm Up:
Mobility
Lower body lift prep
WENDLER WEEK 2: BACK SQUAT
WOD: ROWING HELEN AMRAP
Complete as many rounds as possible in 13 mins of:
Row, 400 m
21 Kettlebell Swing (American)s, 55/35 lbs
12 Pull-ups
Rx2:
Jumping pull ups (off plate or floor)
Rx3: Ring Rows
Less weight or Russian style KB swings
Mobility
Lower body lift prep
WENDLER WEEK 2: BACK SQUAT
WOD: ROWING HELEN AMRAP
Complete as many rounds as possible in 13 mins of:
Row, 400 m
21 Kettlebell Swing (American)s, 55/35 lbs
12 Pull-ups
Rx2:
Jumping pull ups (off plate or floor)
Rx3: Ring Rows
Less weight or Russian style KB swings
Monday, December 7, 2015
8 Dec 2015
Warm Up:
Mobility
Upper and lower body lift prep
WENDLER WEEK 2: Bench Press/Deadlift
WOD:
3 rounds for time of:
10 Dumbbell Thrusters, 45/30
Run, 200 m (22 lengths redline to rig)
Rx2: 35/25
Rx3: any other weight
SILVERS:
Deadlift
WOD:
3RFT
10 DB Thrusters
200m ROW
Mobility
Upper and lower body lift prep
WENDLER WEEK 2: Bench Press/Deadlift
WOD:
3 rounds for time of:
10 Dumbbell Thrusters, 45/30
Run, 200 m (22 lengths redline to rig)
Rx2: 35/25
Rx3: any other weight
SILVERS:
Deadlift
WOD:
3RFT
10 DB Thrusters
200m ROW
Sunday, December 6, 2015
7 Dec 2015
Warm Up:
Mobility
1 t & b rig to redline:
bear crawl
crabwalk forward one length/crabwalk backward back
sets of 10 of each:
active/passive hang
scap push ups
birddog
banded face pulls
(standing) wall slides
WOD: JT
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Rx2:
Neg HSPU (abmat allowed)
Neg Ring Dips
Push Up
Rx3:
Box Walkout to plank and back to pike
Box (or off barbell) dips
Lowbar or neg push ups
Mobility
1 t & b rig to redline:
bear crawl
crabwalk forward one length/crabwalk backward back
sets of 10 of each:
active/passive hang
scap push ups
birddog
banded face pulls
(standing) wall slides
WOD: JT
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Rx2:
Neg HSPU (abmat allowed)
Neg Ring Dips
Push Up
Rx3:
Box Walkout to plank and back to pike
Box (or off barbell) dips
Lowbar or neg push ups
Thursday, December 3, 2015
4 Dec 2015
Warm Up:
Mobility
Lower & upper body lift prep
Wendler Week 1: Front Squat/Back Squat
WOD:
Work up to 1RM Thruster
Mobility
Lower & upper body lift prep
Wendler Week 1: Front Squat/Back Squat
WOD:
Work up to 1RM Thruster
Wednesday, December 2, 2015
3 Dec 2015
Warm Up:
Upper body lift prep & shoulder activation
Wendler Week 1: Press (only if you did not get your presses in yesterday)
OR
Gymnastics Strength: Spend 15 minutes working either your pull ups strength work or muscle up strength work
Pull Ups: Negatives, Three position holds (10 secs each at top/mid/bottom (active), inverted body rows (focus on pulling to chest), Ring rows (focus on set position in the bottom, strong hollow body, pull to chest)
Muscle Ups: High ring to chest pulls, russian dips, banded seated transitions, negative dips
Run Prep
WOD: Compare to 7 April 2015
3 RFT:
500 m ROW
21 Burpees
400 m RUN (outside so dress appropriately)
SILVERS:
Push Press
WOD:
3 RFT
500 m Row
11 Burpees
40 lengths shuttle run
Tuesday, December 1, 2015
2 Dec 2015
Warm Up
Upper body lift prep
Wendler Week 1: Press
WOD: Compare to July 29th, 2015
FIGHT GONE BAD
3 Rounds, 1 min work at each station, 1 min rest after all five stations are completed:
Wall Balls (14'/20') to 9'/10'
SDHP (55/75)
Box Jumps (20'/24')
Push Press (55/75)
Row (calories)
Rx2:
less weight/height
Upper body lift prep
Wendler Week 1: Press
WOD: Compare to July 29th, 2015
FIGHT GONE BAD
3 Rounds, 1 min work at each station, 1 min rest after all five stations are completed:
Wall Balls (14'/20') to 9'/10'
SDHP (55/75)
Box Jumps (20'/24')
Push Press (55/75)
Row (calories)
Rx2:
less weight/height
Monday, November 30, 2015
1 Dec 2015
Warm Up:
lower & Upper body lift prep
WENDLER WEEK 1: Deadlift and Bench Press
Gymnastics Strength work:
At tempo
3 x 5 Ring Rows 30x1
3 x 5 Negative Push Ups 42x1
(for those not proficient in push ups, do regular negatives, aim for 3 second descent)
10 x 1 Negative Pull Ups 5 sec descent
SILVERS:
Back Squat
Gymnastics skill: Low bar pull ups
WOD: FIGHT GONE BAD, Silvers Style
3 Rounds, 1 min work at each station, 1 min rest after all five stations are completed:
Medball Cleans
KB SDHP (pull from just below knees)
Box Jumps or step ups
Push Press
Row (calories)
Rx2:
less weight/height
lower & Upper body lift prep
WENDLER WEEK 1: Deadlift and Bench Press
Gymnastics Strength work:
At tempo
3 x 5 Ring Rows 30x1
3 x 5 Negative Push Ups 42x1
(for those not proficient in push ups, do regular negatives, aim for 3 second descent)
10 x 1 Negative Pull Ups 5 sec descent
SILVERS:
Back Squat
Gymnastics skill: Low bar pull ups
WOD: FIGHT GONE BAD, Silvers Style
3 Rounds, 1 min work at each station, 1 min rest after all five stations are completed:
Medball Cleans
KB SDHP (pull from just below knees)
Box Jumps or step ups
Push Press
Row (calories)
Rx2:
less weight/height
Sunday, November 29, 2015
30 Nov 2015
Warm Up:
Dynamics
Mobility: achilles, ankle, calf
Run Prep
WOD:
FT: Double Unders, Rows, and Shuttle Runs
For time:
400 Double Unders
Row, 3000 m
200 Shuttle Runs (30 ft, lengths)
Rx2: 200 DU
Rx3: 800 singles
Dynamics
Mobility: achilles, ankle, calf
Run Prep
WOD:
FT: Double Unders, Rows, and Shuttle Runs
For time:
400 Double Unders
Row, 3000 m
200 Shuttle Runs (30 ft, lengths)
Rx2: 200 DU
Rx3: 800 singles
Thursday, November 26, 2015
27 Nov 2015
Warm Up:
Row 500-750 m @ 65% pace
Mobility
20 MIN AMRAP:
5 Push Ups
10 Pistols
15 Medball sit ups
Rx+: HSPU
Rx2: Assisted push ups (low bar)
Rx3: Negative push ups
Row 500-750 m @ 65% pace
Mobility
20 MIN AMRAP:
5 Push Ups
10 Pistols
15 Medball sit ups
Rx+: HSPU
Rx2: Assisted push ups (low bar)
Rx3: Negative push ups
Wednesday, November 25, 2015
26 Nov 2015
Warm Up:
Upper body lift prep
Lower body lift prep
Wendler Week 4:
Press
Squat
WOD: With a partner, 15 MIN AMRAP
Timer: Front rack walking lunge 1 length 135/95
Box Jumps 30/24
Score is box jumps
SILVERS:
Strength: Press
WOD:
With a partner, 15 MIN AMRAP
Timer: Sled drag t & b
Low box step ups or box jumps
Upper body lift prep
Lower body lift prep
Wendler Week 4:
Press
Squat
WOD: With a partner, 15 MIN AMRAP
Timer: Front rack walking lunge 1 length 135/95
Box Jumps 30/24
Score is box jumps
SILVERS:
Strength: Press
WOD:
With a partner, 15 MIN AMRAP
Timer: Sled drag t & b
Low box step ups or box jumps
Tuesday, November 24, 2015
25 Nov 2015
Warm Up:
Lower body lift prep
Deadlift prep/mobility
Wendler Week 4: Deadlift
Snatch warmup: Pull-Muscle-Dynamic x 3
WOD: 3 round AMREP with buy in each round
Rnd 1: 5 MIN
Rnd 2: 4 MIN
Rnd 3: 3 MIN
1 min rest between rounds, start at the top each round
Buy In: 10 Power Snatch 95/65
then AMREP of 15 DU/15 Supermans
Lower body lift prep
Deadlift prep/mobility
Wendler Week 4: Deadlift
Snatch warmup: Pull-Muscle-Dynamic x 3
WOD: 3 round AMREP with buy in each round
Rnd 1: 5 MIN
Rnd 2: 4 MIN
Rnd 3: 3 MIN
1 min rest between rounds, start at the top each round
Buy In: 10 Power Snatch 95/65
then AMREP of 15 DU/15 Supermans
Monday, November 23, 2015
24 Nov 2015
Warm Up:
Dynamics
Shoulder activation & mobility
Skill work: Handstand walk or Neg pull ups
WOD:
For time:
Row, 200 m
5 Strict Pull-ups
Row, 400 m
10 Strict Pull-ups
Row, 200 m
5 Strict Pull-ups
Rx2: Low bar pull ups
Rx3: Ring Rows
SILVERS:
Strength: Bench Press
WOD:
For time
200 m row
5 Ring Rows
400 m Row
10 Ring rows
200m row
5 ring rows
Dynamics
Shoulder activation & mobility
Skill work: Handstand walk or Neg pull ups
WOD:
For time:
Row, 200 m
5 Strict Pull-ups
Row, 400 m
10 Strict Pull-ups
Row, 200 m
5 Strict Pull-ups
Rx2: Low bar pull ups
Rx3: Ring Rows
SILVERS:
Strength: Bench Press
WOD:
For time
200 m row
5 Ring Rows
400 m Row
10 Ring rows
200m row
5 ring rows
Sunday, November 22, 2015
23 Nov 2015
Warm Up:
Lower and upper body lift prep and mobility
WENDLER WEEK 4: Front Squat/Back Squat/Bench Press
WOD:
21-15-9
Deadlift
OHS
Rx+: 225/155
135/95
Rx: 195/135
115/75
Rx2: 175/125
95/65
Rx3: any other weight
Lower and upper body lift prep and mobility
WENDLER WEEK 4: Front Squat/Back Squat/Bench Press
WOD:
21-15-9
Deadlift
OHS
Rx+: 225/155
135/95
Rx: 195/135
115/75
Rx2: 175/125
95/65
Rx3: any other weight
Thursday, November 19, 2015
20 Nov 2015
Warm Up:
Dynamics & mobility
WOD: 16 rnds, alternating mvmts, 1 min on 30 sec rest
A) Max cal row
B) Shuttle runs (lengths, 30 ft)
Score is total calories and lengths run
Dynamics & mobility
WOD: 16 rnds, alternating mvmts, 1 min on 30 sec rest
A) Max cal row
B) Shuttle runs (lengths, 30 ft)
Score is total calories and lengths run
Wednesday, November 18, 2015
19 Nov 2015
Warm Up:
Lower body lift prep & squat mobility prep
WENDLER WEEK 3: Front & Back squats
Shoulder activation warm up
WOD:
21-15-9
Ring Rows
Wall Balls (14/20 to 9/10)
Rx2:
Less weight/height/depth wall balls
SILVERS:
Skill work: Low bar pull ups
WOD:
9-6-3
Medball clean & (ball) slam
Lower body lift prep & squat mobility prep
WENDLER WEEK 3: Front & Back squats
Shoulder activation warm up
WOD:
21-15-9
Ring Rows
Wall Balls (14/20 to 9/10)
Rx2:
Less weight/height/depth wall balls
SILVERS:
Skill work: Low bar pull ups
WOD:
9-6-3
Medball clean & (ball) slam
Tuesday, November 17, 2015
18 Nov 2015
WARM UP:
Upper body lift prep
WENDLER WEEK 3: Bench and Press
WOD:
BUY IN: 500 m row
then:
10 MIN ALT EMOM
Even: 3 Front squats (take off the floor) 135/95
ODD: 3 TTB & 1 t & b shuttle run (rig to redline, 30ft)
Score is total time to complete including row
Rx2: 115/75
Rx3: any other weight, toes to ring or knees up or knees to chest
Upper body lift prep
WENDLER WEEK 3: Bench and Press
WOD:
BUY IN: 500 m row
then:
10 MIN ALT EMOM
Even: 3 Front squats (take off the floor) 135/95
ODD: 3 TTB & 1 t & b shuttle run (rig to redline, 30ft)
Score is total time to complete including row
Rx2: 115/75
Rx3: any other weight, toes to ring or knees up or knees to chest
Monday, November 16, 2015
17 Nov 2015
Warm Up:
Lower body lift prep
Deadlift prep/mobility
WENDLER WEEK 3: Deadlift
WOD: 3 x 3 min AMRAP, 1 min rest between A, B, and C
A: 5 Power Clean (95/65)
10 Double Unders
B: 5 Thrusters (95/65)
25 Singles
C: 2 Bear Complex (95/65)
10 Double Unders
Rx2: Dumbbells
SILVERS:
Front Squat 5 x 5
WOD: 3 min on, 1 min rest 3 ROUNDS
10 Kettlebell swing (russian)
1 shuttle run (there and back)
Lower body lift prep
Deadlift prep/mobility
WENDLER WEEK 3: Deadlift
WOD: 3 x 3 min AMRAP, 1 min rest between A, B, and C
A: 5 Power Clean (95/65)
10 Double Unders
B: 5 Thrusters (95/65)
25 Singles
C: 2 Bear Complex (95/65)
10 Double Unders
Rx2: Dumbbells
SILVERS:
Front Squat 5 x 5
WOD: 3 min on, 1 min rest 3 ROUNDS
10 Kettlebell swing (russian)
1 shuttle run (there and back)
Sunday, November 15, 2015
16 Nov 2015
Warm Up: 10 Mins athlete's choice to include
Shoulder prep/theraband activation
WOD:
As time permits, work through any of the following skills:
3 x 5 Negative pull ups
3 x 3 Ring to chest pull ups
3 x 5 Negative HSPU
3 x 5 Negative dips (ring or bar)
1 x 3 Bear walk around box in pike position
Handstand walk
Shoulder prep/theraband activation
WOD:
As time permits, work through any of the following skills:
3 x 5 Negative pull ups
3 x 3 Ring to chest pull ups
3 x 5 Negative HSPU
3 x 5 Negative dips (ring or bar)
1 x 3 Bear walk around box in pike position
Handstand walk
Thursday, November 12, 2015
13 Nov 2015
Warm Up:
Lower body lift prep
Mobility
WOD:
In one minute, complete 10 back squats
Rest 1 min
In two minutes, complete 20 back squats
Rest 2 mins
In three minutes, complete 30 back squats
Rest 3 mins
In four minutes, complete amrap back squats
Score is total number of squats
Rx+:
10-135/95
20-225/157.5
30-315/220.5
AMRAP: 405/283.5
Rx:
10- 32.5% 1RM
20- 55%
30- 75%
AMRAP: 95%
Rx2:
10- 25% 1RM
20- 40%
30- 60%
AMRAP: 80%
Rx3:
10- 25% 1RM
20- 30%
30- 40%
AMRAP: 60%
Lower body lift prep
Mobility
WOD:
In one minute, complete 10 back squats
Rest 1 min
In two minutes, complete 20 back squats
Rest 2 mins
In three minutes, complete 30 back squats
Rest 3 mins
In four minutes, complete amrap back squats
Score is total number of squats
Rx+:
10-135/95
20-225/157.5
30-315/220.5
AMRAP: 405/283.5
Rx:
10- 32.5% 1RM
20- 55%
30- 75%
AMRAP: 95%
Rx2:
10- 25% 1RM
20- 40%
30- 60%
AMRAP: 80%
Rx3:
10- 25% 1RM
20- 30%
30- 40%
AMRAP: 60%
Wednesday, November 11, 2015
12 NOV 2015
WU: Lower body lift prep
WENDLER WEEK 2: Squats & Deadlift (if time permits, do both front and back, if not, pick one)
Shoulder activation/warm up
WOD:
In 12 mins do:
Row, 1000 m
then in the remaining time, AMRAP of:
3 Handstand Push-ups
5 Thrusters, 95/65 lbs
7 Sit-ups
Rx2: inclined body rows
Rx3: DB thrusters
SILVERS:
Deadlift 5 x 5
Skill: 1 x 5 negative pull ups/1 x 5 low bar pull ups
WOD:
In 12 mins do:
Row 1000m
then in the remaining time, AMRAP of:
3 Push Ups
5 Dumbbell thrusters
7 Incline body rows
WENDLER WEEK 2: Squats & Deadlift (if time permits, do both front and back, if not, pick one)
Shoulder activation/warm up
WOD:
In 12 mins do:
Row, 1000 m
then in the remaining time, AMRAP of:
3 Handstand Push-ups
5 Thrusters, 95/65 lbs
7 Sit-ups
Rx2: inclined body rows
Rx3: DB thrusters
SILVERS:
Deadlift 5 x 5
Skill: 1 x 5 negative pull ups/1 x 5 low bar pull ups
WOD:
In 12 mins do:
Row 1000m
then in the remaining time, AMRAP of:
3 Push Ups
5 Dumbbell thrusters
7 Incline body rows
Monday, November 9, 2015
10 NOV 2015
Warm UP:
Upper body lift prep
Wendler Week 2: Bench and Press
Shoulder mobility
Bar WU: 3 sets of pull/muscle/dynamic snatch
For 8 cycles:
AMRAP in 1 min of:
5 Squat Snatches, 115/75 lbs
Max Effort Chest To Bar Pull Up
Rest 1 min between each cycle.
For each cycle restart the AMRAP. Score is pull ups.
Rx2: 95/65 and regular pull ups
Rx3: DB or KB squat snatch and push ups or negatives
SILVERS:
Press 5 x 5
Gymnastics skill: Negative push ups
Skill: High hang set up and snatch pull
WOD: 3 cycles
AMRAP in 1 min of:
5 High Hang snatch pull (dowel or bar)
Max burpees
Rest 1 min btwn cycles
Upper body lift prep
Wendler Week 2: Bench and Press
Shoulder mobility
Bar WU: 3 sets of pull/muscle/dynamic snatch
For 8 cycles:
AMRAP in 1 min of:
5 Squat Snatches, 115/75 lbs
Max Effort Chest To Bar Pull Up
Rest 1 min between each cycle.
For each cycle restart the AMRAP. Score is pull ups.
Rx2: 95/65 and regular pull ups
Rx3: DB or KB squat snatch and push ups or negatives
SILVERS:
Press 5 x 5
Gymnastics skill: Negative push ups
Skill: High hang set up and snatch pull
WOD: 3 cycles
AMRAP in 1 min of:
5 High Hang snatch pull (dowel or bar)
Max burpees
Rest 1 min btwn cycles
Sunday, November 8, 2015
9 Nov 2015
Warm Up:
If you are in a class larger than six ppl, class will be split as follows:
Group A: start on rowers
Group B: Athlete's choice warm up, then remainder of 30 mins is open gym. Pick a technical skill that's your goat.
WOD: 10 rounds
2 mins hard row
1 min easy row
Try to keep same pace on all of the two minute rows.
If you are in a class larger than six ppl, class will be split as follows:
Group A: start on rowers
Group B: Athlete's choice warm up, then remainder of 30 mins is open gym. Pick a technical skill that's your goat.
WOD: 10 rounds
2 mins hard row
1 min easy row
Try to keep same pace on all of the two minute rows.
Thursday, November 5, 2015
6 NOV 2015
WU: Dynamics
SKILL: Tabata L Sits (can be off parallettes/hanging/or dip bars)
1 x 10 Negative Pull ups
WOD:
3 rounds for time of:
Walking Lunge, 60 ft
Backward Walking Lunge, 60 ft
10 Toes-to-bars
15 Hollow Rocks
Rx2: Knees to elbows/armpits, bent knees in Hollow rock
Rx3: Knees up, bent knees in hollow rock
SKILL: Tabata L Sits (can be off parallettes/hanging/or dip bars)
1 x 10 Negative Pull ups
WOD:
3 rounds for time of:
Walking Lunge, 60 ft
Backward Walking Lunge, 60 ft
10 Toes-to-bars
15 Hollow Rocks
Rx2: Knees to elbows/armpits, bent knees in Hollow rock
Rx3: Knees up, bent knees in hollow rock
Wednesday, November 4, 2015
5 NOV 2015
WU: Lower body lift & squat prep mobility
WENDLER WEEK 1: Back & Front sq
Warm up shoulders
WOD:
7 min AMRAP
5 Push Press (off racks) 105/75
1 t & b shuttle run (rig to redline)
Rx+ 135/95
Rx2: 95/65
Rx3: dumbbell push press
SILVERS:
Back sq 5 x 5
Pull up negatives 1 x 5
Low bar pull ups 3 x 3
WOD:
7 MIN AMRAP
5 Push Press
1 t & b shuttle run
Push press can be done with barbell or dumbbells
WENDLER WEEK 1: Back & Front sq
Warm up shoulders
WOD:
7 min AMRAP
5 Push Press (off racks) 105/75
1 t & b shuttle run (rig to redline)
Rx+ 135/95
Rx2: 95/65
Rx3: dumbbell push press
SILVERS:
Back sq 5 x 5
Pull up negatives 1 x 5
Low bar pull ups 3 x 3
WOD:
7 MIN AMRAP
5 Push Press
1 t & b shuttle run
Push press can be done with barbell or dumbbells
Tuesday, November 3, 2015
4 NOV 2015
Warm Up: 5-8 MINS
Upper body lift prep
Shoulder mobilitiy
WENDLER WEEK 1:
Bench Press/Strict Press
AMRAP 25 mins:
Complete as many rounds as possible in 25 mins of:
10 One Arm Dumbbell Snatch (Alternating)s, 45/35 lbs
20 Double Unders
1 Rope Climb
Upper body lift prep
Shoulder mobilitiy
WENDLER WEEK 1:
Bench Press/Strict Press
AMRAP 25 mins:
Complete as many rounds as possible in 25 mins of:
10 One Arm Dumbbell Snatch (Alternating)s, 45/35 lbs
20 Double Unders
1 Rope Climb
Monday, November 2, 2015
3 Nov 2015
Warm Up
Dynamics
Mobility
SKILL WORK: Pull up or Ring Dip or HS Walk/kickups work
3 x 3 negatives , handstand work no set rep scheme
WOD: 12 MIN EMOM
1 t & b shuttle run (rig to red line)
1 t & b bear crawl
SILVERS:
Deadlift 5 x 5
WOD: 12 min EMOM
1 t & b shuttle run
1 length bear crawl
Dynamics
Mobility
SKILL WORK: Pull up or Ring Dip or HS Walk/kickups work
3 x 3 negatives , handstand work no set rep scheme
WOD: 12 MIN EMOM
1 t & b shuttle run (rig to red line)
1 t & b bear crawl
SILVERS:
Deadlift 5 x 5
WOD: 12 min EMOM
1 t & b shuttle run
1 length bear crawl
Sunday, November 1, 2015
2 Nov 2015
Warm Up:
Lower body lift prep
Deadlift prep
Wendler, Cycle 2, Week 1 (@ 100% of 1RM numbers)
Back Squat
Front Squat
Deadlift
Lower body lift prep
Deadlift prep
Wendler, Cycle 2, Week 1 (@ 100% of 1RM numbers)
Back Squat
Front Squat
Deadlift
Thursday, October 29, 2015
30 Oct 2015
Warm Up:
Upper body lift prep
Run prep & achilles/calf/ankle mobility
WENDLER WEEK 4:
Bench Press
WOD:
Complete 100 double unders for time
Each time you break, drop and complete two burpees
Rx2: 500 singles
Upper body lift prep
Run prep & achilles/calf/ankle mobility
WENDLER WEEK 4:
Bench Press
WOD:
Complete 100 double unders for time
Each time you break, drop and complete two burpees
Rx2: 500 singles
Wednesday, October 28, 2015
29 Oct 2015
Warm Up:
Lower body lift prep
Dynamics & Mobility
WENDLER WEEK 4:
Back squat & front squat
WOD:
With a partner, complete 150 wallballs
Wallballs can only be done while one partner is completing one t & b sled drag. Each partner must complete at least 60 of the wallballs. If one partner is done their allotted reps before the other, that person will still pull a sled as a timer but will not complete any more wallball reps while the working partner does their sled pull.
Rx: 20/14 to 10/9 and 95/75 sled
Rx2: 20/14 to 9/8 and 85/65 sled
Rx3: any other mods
SILVERS:
Strength: Push Ups & Front Squat 5 x 5
WOD:
With a partner complete 150 medball squat partner toss over pull up bar
Lower body lift prep
Dynamics & Mobility
WENDLER WEEK 4:
Back squat & front squat
WOD:
With a partner, complete 150 wallballs
Wallballs can only be done while one partner is completing one t & b sled drag. Each partner must complete at least 60 of the wallballs. If one partner is done their allotted reps before the other, that person will still pull a sled as a timer but will not complete any more wallball reps while the working partner does their sled pull.
Rx: 20/14 to 10/9 and 95/75 sled
Rx2: 20/14 to 9/8 and 85/65 sled
Rx3: any other mods
SILVERS:
Strength: Push Ups & Front Squat 5 x 5
WOD:
With a partner complete 150 medball squat partner toss over pull up bar
Tuesday, October 27, 2015
28 Oct 2015
Warm Up:
Upper body & lower body lift prep
Mobility
Wendler Week 4: Press & Deadlift
WOD:
10 MIN AMRAP
5 Push Ups
10 KB Swings (Russian) 55/70
15 Air Squats
20 DU Unbroken (if you mess up, start the DU over again)
Rx2: 55/35
Rx3: Any push up mod/less weight/attempts
Upper body & lower body lift prep
Mobility
Wendler Week 4: Press & Deadlift
WOD:
10 MIN AMRAP
5 Push Ups
10 KB Swings (Russian) 55/70
15 Air Squats
20 DU Unbroken (if you mess up, start the DU over again)
Rx2: 55/35
Rx3: Any push up mod/less weight/attempts
Monday, October 26, 2015
27 Oct 2015
Lower body lift prep
Mobility
WENDLER WEEK 4:
Back squat & Front Squat
WOD:
Row 200/140 calories
Every 3 mins, you will get off the rower and complete 5 hang power cleans. Score is time to complete row.
Rx: 135/95
Rx2: 115/75
Rx3: 95/65
Mod: DB Hang P cleans
SILVERS:
Strength: Push Press 5 x 5
Gymnastics Strength: Low bar pull ups
WOD:
ROW 180/120 cals
Every 3 mins come off the rower and complete 5 medball or dumbbell cleans
Mobility
WENDLER WEEK 4:
Back squat & Front Squat
WOD:
Row 200/140 calories
Every 3 mins, you will get off the rower and complete 5 hang power cleans. Score is time to complete row.
Rx: 135/95
Rx2: 115/75
Rx3: 95/65
Mod: DB Hang P cleans
SILVERS:
Strength: Push Press 5 x 5
Gymnastics Strength: Low bar pull ups
WOD:
ROW 180/120 cals
Every 3 mins come off the rower and complete 5 medball or dumbbell cleans
Sunday, October 25, 2015
26 Oct 2015
Warm Up:
Row 400-700 m at 70% pace
Shoulder activation
Mobility
WOD:
7 RFT
10 pistols alt
12 ring dips
15 pull ups
Rx2: 4 Rft
Rx3: 4 Rft
Assisted pistols
Box dips
Low bar pull ups or ring rows
NOTE: Your coach will assign your stream, only those athletes with regular attendance and volume of dip/pull ups will do Rx.
Row 400-700 m at 70% pace
Shoulder activation
Mobility
WOD:
7 RFT
10 pistols alt
12 ring dips
15 pull ups
Rx2: 4 Rft
Rx3: 4 Rft
Assisted pistols
Box dips
Low bar pull ups or ring rows
NOTE: Your coach will assign your stream, only those athletes with regular attendance and volume of dip/pull ups will do Rx.
Thursday, October 22, 2015
23 Oct 2015
Warm Up:
Lower body lift prep
Good mornings (no load)
Hamstring activation/stretch with kettlebell (stand on low box or plate and bend to touch toes, use kettlebell as counterweight to lengthen the stretch past your toes)
RDL with kettlebell
RDL Leg swings
Mobility
Wendler Week 3:
Back Squat
Front squat
Deadlift
Lower body lift prep
Good mornings (no load)
Hamstring activation/stretch with kettlebell (stand on low box or plate and bend to touch toes, use kettlebell as counterweight to lengthen the stretch past your toes)
RDL with kettlebell
RDL Leg swings
Mobility
Wendler Week 3:
Back Squat
Front squat
Deadlift
Wednesday, October 21, 2015
22 Oct 2015
Warm Up:
Athlete's choice
Mobility
WOD:
Baseline
500m row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
For time
Rx2: modification of any movements incl thighs touching ground on push ups
Open gym: Pick a skill or position that you are not strong in OR complete a wendler lift that you may have missed this week.
Athlete's choice
Mobility
WOD:
Baseline
500m row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
For time
Rx2: modification of any movements incl thighs touching ground on push ups
Open gym: Pick a skill or position that you are not strong in OR complete a wendler lift that you may have missed this week.
Tuesday, October 20, 2015
21 Oct 2015
Warm Up:
Upper body lift prep
Wendler Week 3: Press/Bench
WOD:
AMRAP 10 mins:
Complete as many rounds as possible in 10 mins of:
30 Double Unders
10 V-ups
10 Dumbbell Hang Squat Cleans, 35/25 lbs
Rx2: 30/20
Rx3: Less weight, x5 singles
Upper body lift prep
Wendler Week 3: Press/Bench
WOD:
AMRAP 10 mins:
Complete as many rounds as possible in 10 mins of:
30 Double Unders
10 V-ups
10 Dumbbell Hang Squat Cleans, 35/25 lbs
Rx2: 30/20
Rx3: Less weight, x5 singles
Monday, October 19, 2015
20 Oct 2015
WU: Lower body lift prep and mobility
Wendler Week 3: Back squat/front squat
WOD:
7 rounds for time of:
7 Handstand Push Ups
7 Thrusters, 135/95 lbs
7 Knees To Elbows
7 Deadlifts, 245/175 lbs
7 Burpees
7 Kettlebell Swings, 2/1.5 pood
7 Pull-ups
Rx2: Push ups for HSPU
Rx3: Any other movement/weight modification
SILVERS:
Strength: Back Squat 5 x 5
WOD: Modified SEVEN
7 Rnds:
7 Push Ups
7 Thrusters
7 Knees Up
7 KB Swings
7 Up & Downs
Wendler Week 3: Back squat/front squat
WOD:
7 rounds for time of:
7 Handstand Push Ups
7 Thrusters, 135/95 lbs
7 Knees To Elbows
7 Deadlifts, 245/175 lbs
7 Burpees
7 Kettlebell Swings, 2/1.5 pood
7 Pull-ups
Rx2: Push ups for HSPU
Rx3: Any other movement/weight modification
SILVERS:
Strength: Back Squat 5 x 5
WOD: Modified SEVEN
7 Rnds:
7 Push Ups
7 Thrusters
7 Knees Up
7 KB Swings
7 Up & Downs
Sunday, October 18, 2015
19 Oct 2015
Warm Up:
Dowel Game
Run prep/mobility calf / anchilles/ ankle
15 MINS: OPEN GYM
Work a skill or position
WOD:
21-15-9
Lengths weighted (25/35) shuttles with 12'box stepover at each end (rig and old divider wall, use backpacks)
Double Unders (not weighted)
Rx2: Line Hopovers (L & R=1)
Rx3: x5 singles
Dowel Game
Run prep/mobility calf / anchilles/ ankle
15 MINS: OPEN GYM
Work a skill or position
WOD:
21-15-9
Lengths weighted (25/35) shuttles with 12'box stepover at each end (rig and old divider wall, use backpacks)
Double Unders (not weighted)
Rx2: Line Hopovers (L & R=1)
Rx3: x5 singles
Thursday, October 15, 2015
16 Oct 2015
Warm Up:
Dynamics & Shoulder Prep
HPSU Day 3:
Phase 1:Accumulate 100 reps throughout the day
Phase 2: 10 minutes of practice wall walks to nose and toes hollow body position on wall with controlled descent/practice kicking up onto wall in handstand
Phase 3: 3 x 4 elevated push ups (feet on box), once you can do all 12 reps at one height, increase height 3-6 inches (start with green box and add plates until you get to next box level)
Phase 4: 1 strict HSPU EMOM (10 MINS) add 1 rep per week
Phase 5: 5 MIN AMRAP Kipping HSPU
WOD:
10 rounds for time of:
7 Burpees
7 Knees To Elbows
Rx2: Knees to chest
Rx3: Knees to parallel
Dynamics & Shoulder Prep
HPSU Day 3:
Phase 1:Accumulate 100 reps throughout the day
Phase 2: 10 minutes of practice wall walks to nose and toes hollow body position on wall with controlled descent/practice kicking up onto wall in handstand
Phase 3: 3 x 4 elevated push ups (feet on box), once you can do all 12 reps at one height, increase height 3-6 inches (start with green box and add plates until you get to next box level)
Phase 4: 1 strict HSPU EMOM (10 MINS) add 1 rep per week
Phase 5: 5 MIN AMRAP Kipping HSPU
WOD:
10 rounds for time of:
7 Burpees
7 Knees To Elbows
Rx2: Knees to chest
Rx3: Knees to parallel
Wednesday, October 14, 2015
15 Oct 2015
WU: Lower body lift prep & Mobility
WENDLER WEEK 2: Back Squat/Front Squat (same numbers as tuesday)
Bar WU: Pull/Muscle/Dynamic
Do a few sets, adding weight to get to wod weight
WOD:
Complete as many reps as possible in 10 mins of:
200 Double Unders
30 Power Cleans, 175/125 lbs
max rep Row (calories)s
Score is total reps
Rx2: 155/105
Rx3: Singles & Medball cleans
If you are not doing Rx2 weight you will automatically move to medball cleans
SILVERS:
Strength: Press 5 x 5
WOD:
21-15-9
Shuttle lengths (rig to furnace wall)
Squats
WENDLER WEEK 2: Back Squat/Front Squat (same numbers as tuesday)
Bar WU: Pull/Muscle/Dynamic
Do a few sets, adding weight to get to wod weight
WOD:
Complete as many reps as possible in 10 mins of:
200 Double Unders
30 Power Cleans, 175/125 lbs
max rep Row (calories)s
Score is total reps
Rx2: 155/105
Rx3: Singles & Medball cleans
If you are not doing Rx2 weight you will automatically move to medball cleans
SILVERS:
Strength: Press 5 x 5
WOD:
21-15-9
Shuttle lengths (rig to furnace wall)
Squats
Tuesday, October 13, 2015
14 Oct 2015
WU: Dynamics & Pick 3-4 from both upper and lower body lift prep
HSPU Day 2
Phase 1: As many push ups as possible in 3 minutes. Move up :15 each week until you hit 5 minutes or phase 2
Phase 2: 10 box walkouts with highest box possible
Phase 3: 10 x 1 slow and controlled negatives to the ground. Go up 1 rep a week until you move to the next phase
Phase 4: 3 sets max kipping HSPU with 4 mins rest btwn
Phase 5: 2-5 Strict HSPU EMOM for 10 mins. Start with 3-5 first set. Each set after try to hit a min of 2 but more if you can
WENDLER WEEK 2: Press / Deadlift
WOD:
AMRAP 8 mins: Hang Snatches, Row (calories)s and Mountain Climbers
Complete as many rounds as possible in 8 mins of:
20 Hang Snatches, 95/65 lbs
40 Row (calories)s
20 Mountain Climbers
Rx2: 85/55
Rx3: single arm dumbbell snatches, alt arms
HSPU Day 2
Phase 1: As many push ups as possible in 3 minutes. Move up :15 each week until you hit 5 minutes or phase 2
Phase 2: 10 box walkouts with highest box possible
Phase 3: 10 x 1 slow and controlled negatives to the ground. Go up 1 rep a week until you move to the next phase
Phase 4: 3 sets max kipping HSPU with 4 mins rest btwn
Phase 5: 2-5 Strict HSPU EMOM for 10 mins. Start with 3-5 first set. Each set after try to hit a min of 2 but more if you can
WENDLER WEEK 2: Press / Deadlift
WOD:
AMRAP 8 mins: Hang Snatches, Row (calories)s and Mountain Climbers
Complete as many rounds as possible in 8 mins of:
20 Hang Snatches, 95/65 lbs
40 Row (calories)s
20 Mountain Climbers
Rx2: 85/55
Rx3: single arm dumbbell snatches, alt arms
Monday, October 12, 2015
13 Oct 2015
WU: Lower body lift & upper body lift prep
Mobility
HSPU DAY 1:
Phase 1: 10 MIN EMOM 3-8 reps regular push ups (at whatever level you can do them). If you can no longer do 3, adjust progression to an easier one where you can get all your reps done. If you can do 8 reps all the way through, move to a harder progression
Phase 2: 10 walkouts, getting hands as close to your feet as possible
Phase 3: Accumulate 20 knee on box handstand push ups. Go up 5/week until you are at 40. Each week make it a little more difficult by using a higher box or moving hands closer to the box
Phase 4: 5 x 5 box push ups from full pike position
Phase 5 & 6: 4 sets 1-3 deficit handstand push ups, start with small deficit and each work increase reps until you can get to 5, then increase deficit
Wendler Week 2: Back Squat / Front Squat / Bench Press
SILVERS:
JMSU WU
Strength: Bench Press 3 x 5, last set is max reps (incr weight each set)
WOD:
IN TEN MINUTES:
200 Single skips
30 Push Press
MAX CAL ROW
*Depending on how many show up, may have to split class in half, one starts with wod, one starts with strength*
Mobility
HSPU DAY 1:
Phase 1: 10 MIN EMOM 3-8 reps regular push ups (at whatever level you can do them). If you can no longer do 3, adjust progression to an easier one where you can get all your reps done. If you can do 8 reps all the way through, move to a harder progression
Phase 2: 10 walkouts, getting hands as close to your feet as possible
Phase 3: Accumulate 20 knee on box handstand push ups. Go up 5/week until you are at 40. Each week make it a little more difficult by using a higher box or moving hands closer to the box
Phase 4: 5 x 5 box push ups from full pike position
Phase 5 & 6: 4 sets 1-3 deficit handstand push ups, start with small deficit and each work increase reps until you can get to 5, then increase deficit
Wendler Week 2: Back Squat / Front Squat / Bench Press
SILVERS:
JMSU WU
Strength: Bench Press 3 x 5, last set is max reps (incr weight each set)
WOD:
IN TEN MINUTES:
200 Single skips
30 Push Press
MAX CAL ROW
*Depending on how many show up, may have to split class in half, one starts with wod, one starts with strength*
Wednesday, October 7, 2015
8 Oct 2015
Warm Up:
Lower body lift prep
Strength: WENDLER WEEK 1 - Back squat/Front squat
WOD:
Rahoi
Complete as many rounds as possible in 12 mins of:
12 Box Jumps, 24/20 in
6 Thrusters, 95/65 lbs
6 Bar-facing Burpees
Rx2: any modification
SILVERS:
Back Squats 5-5-5+
WOD: 13.2
CrossFit Games Open 13.2
Complete as many rounds as possible in 10 mins of:
5 Shoulder-to-Overheads, 115/75 lbs
10 Deadlifts, 115/75 lbs
15 Box Jumps, 24/20 in
Choose an appropriate weight
Step ups are allowed
Lower body lift prep
Strength: WENDLER WEEK 1 - Back squat/Front squat
WOD:
Rahoi
Complete as many rounds as possible in 12 mins of:
12 Box Jumps, 24/20 in
6 Thrusters, 95/65 lbs
6 Bar-facing Burpees
Rx2: any modification
SILVERS:
Back Squats 5-5-5+
WOD: 13.2
CrossFit Games Open 13.2
Complete as many rounds as possible in 10 mins of:
5 Shoulder-to-Overheads, 115/75 lbs
10 Deadlifts, 115/75 lbs
15 Box Jumps, 24/20 in
Choose an appropriate weight
Step ups are allowed
Tuesday, October 6, 2015
7 Oct 2015
Warm Up:
Dynamics (3 mins)
Upper body lift prep
HSPU:
HSPU DAY 2:
Phase 1: As many push ups as possible in 3 minutes. Move up :15 each week until you hit 5 minutes or phase 2
Phase 2: 10 box walkouts with highest box possible
Phase 3: 10 x 1 slow and controlled negatives to the ground. Go up 1 rep a week until you move to the next phase
Phase 4: only wod
Phase 5: only wod
STRENGTH: WENDLER WEEK 1
Bench Press & Shoulder press
WOD:
3RFT:
400 m RUN
21 KB 55/35 (american)
12 HSPU
Rx2:
Push Ups
MOD:
Negatives
Russian KB's or less weight
Dynamics (3 mins)
Upper body lift prep
HSPU:
HSPU DAY 2:
Phase 1: As many push ups as possible in 3 minutes. Move up :15 each week until you hit 5 minutes or phase 2
Phase 2: 10 box walkouts with highest box possible
Phase 3: 10 x 1 slow and controlled negatives to the ground. Go up 1 rep a week until you move to the next phase
Phase 4: only wod
Phase 5: only wod
STRENGTH: WENDLER WEEK 1
Bench Press & Shoulder press
WOD:
3RFT:
400 m RUN
21 KB 55/35 (american)
12 HSPU
Rx2:
Push Ups
MOD:
Negatives
Russian KB's or less weight
Monday, October 5, 2015
6 Oct 2015
Dynamic warm up
Squat lift prep
Run prep
Manion Rx+
7 rounds for time of:
Run, 400 m
29 Back Squats, 135/95 lbs
Rx: with a partner both complete 400 m run together and split the back squats
Rx2: with a partner, less weight
SILVERS:
Strength: Bench Press 5-5-5+ (as many reps as you can do for the last set)
WOD: Modified Manion
3 RFT
Run 400 m
15 Barbell or sandbag back squats
Squat lift prep
Run prep
Manion Rx+
7 rounds for time of:
Run, 400 m
29 Back Squats, 135/95 lbs
Rx: with a partner both complete 400 m run together and split the back squats
Rx2: with a partner, less weight
SILVERS:
Strength: Bench Press 5-5-5+ (as many reps as you can do for the last set)
WOD: Modified Manion
3 RFT
Run 400 m
15 Barbell or sandbag back squats
Sunday, October 4, 2015
5 Oct 2015
Warm Up:
Row 400-700 m
Shoulder activation and mobility
HSPU DAY 1:
Phase 1: 10 MIN EMOM 3-8 reps regular push ups (at whatever level you can do them). If you can no longer do 3, adjust progression to an easier one where you can get all your reps done. If you can do 8 reps all the way through, move to a harder progression
Phase 2: 10 walkouts, getting hands as close to your feet as possible
Phase 3: Accumulate 20 knee on box handstand push ups. Go up 5/week until you are at 40. Each week make it a little more difficult by using a higher box or moving hands closer to the box
Phase 4: 5 x 5 box push ups from full pike position
Phase 5 & 6: 4 sets 1-3 deficit handstand push ups, start with small deficit and each work increase reps until you can get to 5, then increase deficit
WOD:
15 MIN EMOM:
1 rope climb
3 strict pull ups
Rx2: 1 length sled pull brown wall to silver tape (small sleds, seated, hand over hand) @ BW (sled weighs 30#)
banded strict pull ups (modify rep scheme as needed to get work done and have at least 10 secs rest)
Row 400-700 m
Shoulder activation and mobility
HSPU DAY 1:
Phase 1: 10 MIN EMOM 3-8 reps regular push ups (at whatever level you can do them). If you can no longer do 3, adjust progression to an easier one where you can get all your reps done. If you can do 8 reps all the way through, move to a harder progression
Phase 2: 10 walkouts, getting hands as close to your feet as possible
Phase 3: Accumulate 20 knee on box handstand push ups. Go up 5/week until you are at 40. Each week make it a little more difficult by using a higher box or moving hands closer to the box
Phase 4: 5 x 5 box push ups from full pike position
Phase 5 & 6: 4 sets 1-3 deficit handstand push ups, start with small deficit and each work increase reps until you can get to 5, then increase deficit
WOD:
15 MIN EMOM:
1 rope climb
3 strict pull ups
Rx2: 1 length sled pull brown wall to silver tape (small sleds, seated, hand over hand) @ BW (sled weighs 30#)
banded strict pull ups (modify rep scheme as needed to get work done and have at least 10 secs rest)
Thursday, October 1, 2015
2 Oct 2015
Warm up:
Lower body lift prep
Squat prep/mobility
SQUAT TESTING DAY!
To prepare for our upcoming strength bias, we are testing our 3RM and 1RM back and front squats. Back squat Warm up sets: 5/3/3 and then work up to 3RM (go to fail). Once you fail, you will add weight and go to fail on singles.
Front squat: you will be warm from back squats, so warm up with a heavy set of three and go from there, same as above. Once you fail on your third rep, add weight and go for singles.
ENSURE that you are taking sufficient rest breaks between sets of three. You can rest a bit less in the singles, but the multiples should have you resting 3-4 mins once it's getting heavy.
Lower body lift prep
Squat prep/mobility
SQUAT TESTING DAY!
To prepare for our upcoming strength bias, we are testing our 3RM and 1RM back and front squats. Back squat Warm up sets: 5/3/3 and then work up to 3RM (go to fail). Once you fail, you will add weight and go to fail on singles.
Front squat: you will be warm from back squats, so warm up with a heavy set of three and go from there, same as above. Once you fail on your third rep, add weight and go for singles.
ENSURE that you are taking sufficient rest breaks between sets of three. You can rest a bit less in the singles, but the multiples should have you resting 3-4 mins once it's getting heavy.
Wednesday, September 30, 2015
1 Oct 2015
Warm Up:
400 m run
Mobility
Shoulder activation & mobility
WOD: Compare to Dec 11, 2014
Amass 50 HSPU while completing 20 DU EMOM
Score is time HSPU are completed
Rx2: HSPU off box
If you cannot stay in a pike position from either toes or knees on the box, go to mod stream
MOD: Push Ups or bar pushups
400 m run
Mobility
Shoulder activation & mobility
WOD: Compare to Dec 11, 2014
Amass 50 HSPU while completing 20 DU EMOM
Score is time HSPU are completed
Rx2: HSPU off box
If you cannot stay in a pike position from either toes or knees on the box, go to mod stream
MOD: Push Ups or bar pushups
Tuesday, September 29, 2015
30 Sept 2015
Warm Up:
Dynamics (5 mins)
Upper body lift prep (5 mins)
HSPU DAY 3: (10 mins)
Phase 1:Accumulate 100 reps throughout the day
Phase 2: 10 minutes of practice wall walks to nose and toes hollow body position on wall with controlled descent/practice kicking up onto wall in handstand
Phase 3: 3 x 4 elevated push ups (feet on box), once you can do all 12 reps at one height, increase height 3-6 inches (start with green box and add plates until you get to next box level)
Phase 4: 1 strict HSPU EMOM (10 MINS) add 1 rep per week
Phase 5: 5 MIN AMRAP Kipping HSPU
Strength: 5 x 5 Press @ heaviest weight then 5 x 5 Push Press @ heaviest weight
Squat prep (5 mins)
WOD:
7 MIN AMRAP
3 OHS 115/75
6 Pistols (alternating)
9 Short Shuttles
Rx2:
95/65
MOD:
less weight
pistol mods
Dynamics (5 mins)
Upper body lift prep (5 mins)
HSPU DAY 3: (10 mins)
Phase 1:Accumulate 100 reps throughout the day
Phase 2: 10 minutes of practice wall walks to nose and toes hollow body position on wall with controlled descent/practice kicking up onto wall in handstand
Phase 3: 3 x 4 elevated push ups (feet on box), once you can do all 12 reps at one height, increase height 3-6 inches (start with green box and add plates until you get to next box level)
Phase 4: 1 strict HSPU EMOM (10 MINS) add 1 rep per week
Phase 5: 5 MIN AMRAP Kipping HSPU
Strength: 5 x 5 Press @ heaviest weight then 5 x 5 Push Press @ heaviest weight
Squat prep (5 mins)
WOD:
7 MIN AMRAP
3 OHS 115/75
6 Pistols (alternating)
9 Short Shuttles
Rx2:
95/65
MOD:
less weight
pistol mods
Monday, September 28, 2015
29 Sept 2015
WU:
Phase 1: As many push ups as possible in 3 minutes. Move up :15 each week until you hit 5 minutes or phase 2
Phase 2: 10 box walkouts with highest box possible
Phase 3: 10 x 1 slow and controlled negatives to the ground. Go up 1 rep a week until you move to the next phase
Phase 4: 3 sets max kipping HSPU with 4 mins rest btwn
Phase 5: 2-5 Strict HSPU EMOM for 10 mins. Start with 3-5 first set. Each set after try to hit a min of 2 but more if you can
Lower body lift prep
Strength: Romanian Deadlifts 5 x 5 same weight, this movement is more difficult than a regular deadlift so use appropriate weight. This is NOT a max effort lift.
WU: Upper body lift prep (Bottoms up/TGU sit up/bird dog)
HSPU DAY 2:
Phase 1: As many push ups as possible in 3 minutes. Move up :15 each week until you hit 5 minutes or phase 2
Phase 2: 10 box walkouts with highest box possible
Phase 3: 10 x 1 slow and controlled negatives to the ground. Go up 1 rep a week until you move to the next phase
Phase 4: 3 sets max kipping HSPU with 4 mins rest btwn
Phase 5: 2-5 Strict HSPU EMOM for 10 mins. Start with 3-5 first set. Each set after try to hit a min of 2 but more if you can
Strength: BENCH PRESS 3 x 3 at heaviest all through
WOD:
3 Rnds:
7 Hang Power Cleans (135/95)
7 TTB
Rx2: If you are not at Rx weight you automatically go to the medball
7 MEDBALL CLEANS (20#)
7 TTB or TTR
MOD:
7 MEDBALL CLEANS (14# or 10#)
7 Knees to chest
Sunday, September 27, 2015
28 Sept 2015
Warm Up:
Dynamics
Shoulder activation
HSPU DAY 1:
Phase 1: 10 MIN EMOM 3-8 reps regular push ups (at whatever level you can do them). If you can no longer do 3, adjust progression to an easier one where you can get all your reps done. If you can do 8 reps all the way through, move to a harder progression
Phase 2: 10 walkouts, getting hands as close to your feet as possible
Phase 3: Accumulate 20 knee on box handstand push ups. Go up 5/week until you are at 40. Each week make it a little more difficult by using a higher box or moving hands closer to the box
Phase 4: 5 x 5 box push ups from full pike position
Phase 5 & 6: 4 sets 1-3 deficit handstand push ups, start with small deficit and each work increase reps until you can get to 5, then increase deficit
WOD: Borrowed from our friends at CrossFit Corydon
50-40-30-20-10
Cal row
Double unders
Rx2: x5 singles
Dynamics
Shoulder activation
HSPU DAY 1:
Phase 1: 10 MIN EMOM 3-8 reps regular push ups (at whatever level you can do them). If you can no longer do 3, adjust progression to an easier one where you can get all your reps done. If you can do 8 reps all the way through, move to a harder progression
Phase 2: 10 walkouts, getting hands as close to your feet as possible
Phase 3: Accumulate 20 knee on box handstand push ups. Go up 5/week until you are at 40. Each week make it a little more difficult by using a higher box or moving hands closer to the box
Phase 4: 5 x 5 box push ups from full pike position
Phase 5 & 6: 4 sets 1-3 deficit handstand push ups, start with small deficit and each work increase reps until you can get to 5, then increase deficit
WOD: Borrowed from our friends at CrossFit Corydon
50-40-30-20-10
Cal row
Double unders
Rx2: x5 singles
Friday, September 25, 2015
25 Sept 2015
Warm Up:
Jog 200 m
Upper body lift prep
Shoulder activation (theraband)
*class will split, half start with wod and finish with HSPU work/TGU*
HSPU DAY 3:
Phase 1:Accumulate 100 reps throughout the day
Phase 2: 10 minutes of practice wall walks to nose and toes hollow body position on wall with controlled descent/practice kicking up onto wall in handstand
Phase 3: 3 x 4 elevated push ups (feet on box), once you can do all 12 reps at one height, increase height 3-6 inches (start with green box and add plates until you get to next box level)
Phase 4: 1 strict HSPU EMOM (10 MINS) add 1 rep per week
Phase 5: 5 MIN AMRAP Kipping HSPU
SKILL WORK: TGU's
WOD:
3 x 3 min AMRAP, 1 min rest
5 Pull Ups
10 Feet in ring ab twists/knees to chest (see movement links tab for video link)
Rx2:
Low bar or jumping pull ups
Jog 200 m
Upper body lift prep
Shoulder activation (theraband)
*class will split, half start with wod and finish with HSPU work/TGU*
HSPU DAY 3:
Phase 1:Accumulate 100 reps throughout the day
Phase 2: 10 minutes of practice wall walks to nose and toes hollow body position on wall with controlled descent/practice kicking up onto wall in handstand
Phase 3: 3 x 4 elevated push ups (feet on box), once you can do all 12 reps at one height, increase height 3-6 inches (start with green box and add plates until you get to next box level)
Phase 4: 1 strict HSPU EMOM (10 MINS) add 1 rep per week
Phase 5: 5 MIN AMRAP Kipping HSPU
SKILL WORK: TGU's
WOD:
3 x 3 min AMRAP, 1 min rest
5 Pull Ups
10 Feet in ring ab twists/knees to chest (see movement links tab for video link)
Rx2:
Low bar or jumping pull ups
Wednesday, September 23, 2015
24 Sept 2015
Warm Up:
Dynamics, pick 3 or 4 movements
Lower body lift prep
upper body lift prep
Strength: PRESS 5 x 5, if you did not go up last week, go up this week
WOD:
3 RFT: Rows and Thrusters
3 rounds for time of:
Row, 200 m
10 Thrusters 95/65
Rx2: 85/55
SILVERS: Same, adjust weights as necessary
Dynamics, pick 3 or 4 movements
Lower body lift prep
upper body lift prep
Strength: PRESS 5 x 5, if you did not go up last week, go up this week
WOD:
3 RFT: Rows and Thrusters
3 rounds for time of:
Row, 200 m
10 Thrusters 95/65
Rx2: 85/55
SILVERS: Same, adjust weights as necessary
Tuesday, September 22, 2015
23 Sept 2015
WU:
Lower body lift prep
Squat mobility
Shoulder warm up
HSPU Day 2
Phase 1: As many push ups as possible in 3 minutes. Move up :15 each week until you hit 5 minutes or phase 2
Phase 2: 10 box walkouts with highest box possible
Phase 3: 10 x 1 slow and controlled negatives to the ground. Go up 1 rep a week until you move to the next phase
Phase 4: 3 sets max kipping HSPU with 4 mins rest btwn
Phase 5: 2-5 Strict HSPU EMOM for 10 mins. Start with 3-5 first set. Each set after try to hit a min of 2 but more if you can
Front Squat: 4 x 4 as heavy as possible
WOD: 15 MIN EMOM
15 KB Swings Russian 55/35
15 Double Unders
15 TTB
Rx2:
less weight
45 singles
TTR
Mod: any further modification
Lower body lift prep
Squat mobility
Shoulder warm up
HSPU Day 2
Phase 1: As many push ups as possible in 3 minutes. Move up :15 each week until you hit 5 minutes or phase 2
Phase 2: 10 box walkouts with highest box possible
Phase 3: 10 x 1 slow and controlled negatives to the ground. Go up 1 rep a week until you move to the next phase
Phase 4: 3 sets max kipping HSPU with 4 mins rest btwn
Phase 5: 2-5 Strict HSPU EMOM for 10 mins. Start with 3-5 first set. Each set after try to hit a min of 2 but more if you can
Front Squat: 4 x 4 as heavy as possible
WOD: 15 MIN EMOM
15 KB Swings Russian 55/35
15 Double Unders
15 TTB
Rx2:
less weight
45 singles
TTR
Mod: any further modification
Monday, September 21, 2015
22 Sept 2015
Warm Up:
Dynamics
run prep & mobility
Shoulder warm up/activation
HPSU Day 1
Phase 1: 10 MIN EMOM 3-8 reps regular push ups (at whatever level you can do them). If you can no longer do 3, adjust progression to an easier one where you can get all your reps done. If you can do 8 reps all the way through, move to a harder progression
Phase 2: 10 walkouts, getting hands as close to your feet as possible
Phase 3: Accumulate 20 knee on box handstand push ups. Go up 5/week until you are at 40. Each week make it a little more difficult by using a higher box or moving hands closer to the box
Phase 4: 5 x 5 box push ups from full pike position
Phase 5 & 6: 4 sets 1-3 deficit handstand push ups, start with small deficit and each work increase reps until you can get to 5, then increase deficit
WOD: 5 Rnds
Run 200m
10 burpee box jumpovers (24/20)
Dynamics
run prep & mobility
Shoulder warm up/activation
HPSU Day 1
Phase 1: 10 MIN EMOM 3-8 reps regular push ups (at whatever level you can do them). If you can no longer do 3, adjust progression to an easier one where you can get all your reps done. If you can do 8 reps all the way through, move to a harder progression
Phase 2: 10 walkouts, getting hands as close to your feet as possible
Phase 3: Accumulate 20 knee on box handstand push ups. Go up 5/week until you are at 40. Each week make it a little more difficult by using a higher box or moving hands closer to the box
Phase 4: 5 x 5 box push ups from full pike position
Phase 5 & 6: 4 sets 1-3 deficit handstand push ups, start with small deficit and each work increase reps until you can get to 5, then increase deficit
WOD: 5 Rnds
Run 200m
10 burpee box jumpovers (24/20)
Sunday, September 20, 2015
21 Sept 2015
Warm up:
Lower body lift prep
Squat prep
Back Squat:
4 x 4 at same weight as last week if you went up, go up this week if you stayed the same last week
Wod:
KARABEL
10 RFT
3 snatch 135/95
15 wallball (20/14 to 10/9)
Rx2: 5 rnds
Rx3: 10 rnds 95/65 from hang
Mod: less weight/rounds, from hang
Lower body lift prep
Squat prep
Back Squat:
4 x 4 at same weight as last week if you went up, go up this week if you stayed the same last week
Wod:
KARABEL
10 RFT
3 snatch 135/95
15 wallball (20/14 to 10/9)
Rx2: 5 rnds
Rx3: 10 rnds 95/65 from hang
Mod: less weight/rounds, from hang
Thursday, September 17, 2015
18 Sept 2015
Warm Up:
Shoulder warm up (activation then upper body lift prep pick 3)
HSPU Day 3
Phase 1:Accumulate 100 push ups throughout the day (can do this over the weekend if you want)
Phase 2: 10 mins practice wall walks to as close to nose and toes position as you can/practice kicking up and holding handstand against wall
Phase 3: 3 sets of 4 feet elevated push ups. Once you can do all reps at a certain height, move up 3-6 inches/2 sets of 8-12 pike push ups (not off a box, feet on the floor) Weekend homework: 10 x 1 negatives, slow and controlled descent. Use a pillow or cushion under the head if you cannot control all the way to the floor
Phase 4: As many kipping HSPU as possible in 3 minutes. Add 0:30 per week until you get to 5 minutes. Each week the goal is to get more reps than the last
Phase 5: 5 MIN AMRAP Kipping HSPU
Phase 6: 2 sets of : 5 Strict HSPU / rest 20 secs then max kipping HSPU. Rest 2 minutes
RUN PREP
WOD:
Run, Rest: 1600 m, 1200 m, 800 m and 400 m
For time:
Run, 1600 m
Rest 3 mins
Run, 1200 m
Rest 2 mins
Run, 800 m
Rest 1 min
Run, 400 m
Post total time including rest. Post times per round in comments
Shoulder warm up (activation then upper body lift prep pick 3)
HSPU Day 3
Phase 1:Accumulate 100 push ups throughout the day (can do this over the weekend if you want)
Phase 2: 10 mins practice wall walks to as close to nose and toes position as you can/practice kicking up and holding handstand against wall
Phase 3: 3 sets of 4 feet elevated push ups. Once you can do all reps at a certain height, move up 3-6 inches/2 sets of 8-12 pike push ups (not off a box, feet on the floor) Weekend homework: 10 x 1 negatives, slow and controlled descent. Use a pillow or cushion under the head if you cannot control all the way to the floor
Phase 4: As many kipping HSPU as possible in 3 minutes. Add 0:30 per week until you get to 5 minutes. Each week the goal is to get more reps than the last
Phase 5: 5 MIN AMRAP Kipping HSPU
Phase 6: 2 sets of : 5 Strict HSPU / rest 20 secs then max kipping HSPU. Rest 2 minutes
RUN PREP
WOD:
Run, Rest: 1600 m, 1200 m, 800 m and 400 m
For time:
Run, 1600 m
Rest 3 mins
Run, 1200 m
Rest 2 mins
Run, 800 m
Rest 1 min
Run, 400 m
Post total time including rest. Post times per round in comments
Wednesday, September 16, 2015
17 Sept 2015
Warm up:
Scap Push ups
Scap pull ups
Bird dogs
Inch Worm
Wall walks to high plank
Arm Circles
Bottoms up half kneeling press
Single leg RDLs
Couch stretch
Good mornings no load
3 x 10 Bulgarian split squats (no load)
MOBILITY
HSPU Day 2
Phase 1: As many push ups as possible in 3 minutes. Move up :15 each week until you hit 5 minutes or phase 2
Phase 2: 10 box walkouts with highest box possible (4:13 mark of video)
Phase 3: 10 x 1 slow and controlled negatives to the ground. Go up 1 rep a week until you move to the next phase
Phase 4: 3 sets max kipping HSPU with 4 mins rest btwn
Phase 5: 2-5 Strict HSPU EMOM for 10 mins. Start with 3-5 first set. Each set after try to hit a min of 2 but more if you can
Deadlift: 5 x 3 work up to 3RM on last set
WOD:
Death by KB Swings (AMERICAN) with rope climb buy in
Every minute on the minute complete 1 rope climb and plus one kettlebell swings. KB swings starts at 10 reps and build from there. Score is number of rounds you get into where you complete all the work. Partial reps count.
Rx2: supine climb up and down
SILVERS:
Same strength & WOD
Scap Push ups
Scap pull ups
Bird dogs
Inch Worm
Wall walks to high plank
Arm Circles
Bottoms up half kneeling press
Single leg RDLs
Couch stretch
Good mornings no load
3 x 10 Bulgarian split squats (no load)
MOBILITY
HSPU Day 2
Phase 1: As many push ups as possible in 3 minutes. Move up :15 each week until you hit 5 minutes or phase 2
Phase 2: 10 box walkouts with highest box possible (4:13 mark of video)
Phase 3: 10 x 1 slow and controlled negatives to the ground. Go up 1 rep a week until you move to the next phase
Phase 4: 3 sets max kipping HSPU with 4 mins rest btwn
Phase 5: 2-5 Strict HSPU EMOM for 10 mins. Start with 3-5 first set. Each set after try to hit a min of 2 but more if you can
Deadlift: 5 x 3 work up to 3RM on last set
WOD:
Death by KB Swings (AMERICAN) with rope climb buy in
Every minute on the minute complete 1 rope climb and plus one kettlebell swings. KB swings starts at 10 reps and build from there. Score is number of rounds you get into where you complete all the work. Partial reps count.
Rx2: supine climb up and down
SILVERS:
Same strength & WOD
Monday, September 14, 2015
15 Sept 2015
Warm Up:
Roll out
Upper body lift prep
Squat therapy & hip mobility
Achilles/Calf/Ankle mobility
Strength: 5 x 5 Press (go up from last week)
WOD: DOUBLE UNDER NANCY
5 RFT
50 Double Unders
15 OHS 95/65
Rx2: 85/55
MOD & Silvers: 150 Singles
and/or less weight
Roll out
Upper body lift prep
Squat therapy & hip mobility
Achilles/Calf/Ankle mobility
Strength: 5 x 5 Press (go up from last week)
WOD: DOUBLE UNDER NANCY
5 RFT
50 Double Unders
15 OHS 95/65
Rx2: 85/55
MOD & Silvers: 150 Singles
and/or less weight
Sunday, September 13, 2015
14 Sept 2015
Warm Up:
Upper body lift prep
Shoulder activation
START HANDSTAND PUSH UP STREAM:
Phase 1: Current ability less than 10 standard push ups/GOAL: 10 standard push ups
Phase 2: 10 Standard push ups/GOAL: Kick up to handstand on wall and hold perfect hollow body position for 30 seconds and come down in a controlled manner
Phase 3: Comfortably kick up into handstand on wall and hold perfect hollow body 30 secs/GOAL: 1 Strict handstand push up
Phase 4: 1 Strict Hanstand Push up/GOAL: 3 strict HSPU and 10 KIPPING HSPU
Phase 5: 3 Strict & 10 Kipping HSPU/GOAL: 6 Strict HSPU and 20 Kipping HSPU
Phase 6: 6 Strict & 20 Kipping HSPU/GOAL: 10-20 Strict & 30-50 kipping, full range of motion HSPU on 18"boxes with shoulders touching
Phase 1: 10 MIN EMOM 3-8 reps regular push ups (at whatever level you can do them). If you can no longer do 3, adjust progression to an easier one where you can get all your reps done. If you can do 8 reps all the way through, move to a harder progression
Phase 2: 10 walkouts, getting hands as close to your feet as possible
Phase 3: Accumulate 20 knee on box handstand push ups. Go up 5/week until you are at 40. Each week make it a little more difficult by using a higher box or moving hands closer to the box
Phase 4: 5 x 5 box push ups from full pike position
Phase 5 & 6: 4 sets 1-3 deficit handstand push ups, start with small deficit and each work increase reps until you can get to 5, then increase deficit
WOD: 10!1
CTB Pull Ups
Box Jumps (20/24)
Sit Ups
Rx2: Regular pull ups (kipping or strict)
MOD: Ring rows or jumping pull ups
Upper body lift prep
Shoulder activation
START HANDSTAND PUSH UP STREAM:
Phase 1: Current ability less than 10 standard push ups/GOAL: 10 standard push ups
Phase 2: 10 Standard push ups/GOAL: Kick up to handstand on wall and hold perfect hollow body position for 30 seconds and come down in a controlled manner
Phase 3: Comfortably kick up into handstand on wall and hold perfect hollow body 30 secs/GOAL: 1 Strict handstand push up
Phase 4: 1 Strict Hanstand Push up/GOAL: 3 strict HSPU and 10 KIPPING HSPU
Phase 5: 3 Strict & 10 Kipping HSPU/GOAL: 6 Strict HSPU and 20 Kipping HSPU
Phase 6: 6 Strict & 20 Kipping HSPU/GOAL: 10-20 Strict & 30-50 kipping, full range of motion HSPU on 18"boxes with shoulders touching
Phase 1: 10 MIN EMOM 3-8 reps regular push ups (at whatever level you can do them). If you can no longer do 3, adjust progression to an easier one where you can get all your reps done. If you can do 8 reps all the way through, move to a harder progression
Phase 2: 10 walkouts, getting hands as close to your feet as possible
Phase 3: Accumulate 20 knee on box handstand push ups. Go up 5/week until you are at 40. Each week make it a little more difficult by using a higher box or moving hands closer to the box
Phase 4: 5 x 5 box push ups from full pike position
Phase 5 & 6: 4 sets 1-3 deficit handstand push ups, start with small deficit and each work increase reps until you can get to 5, then increase deficit
WOD: 10!1
CTB Pull Ups
Box Jumps (20/24)
Sit Ups
Rx2: Regular pull ups (kipping or strict)
MOD: Ring rows or jumping pull ups
Thursday, September 10, 2015
11 Sept 2015
Warm Up:
Roll out/mobility
Lower body lift prep
A) 8 MIN EMOM
2 REPS BACK SQUAT
Rx+:
BW + 20%
Rx:
BW + 10%
Rx2:
BW 1 or 2 rep EMOM
Upper body lift prep
B) Work up to 3RM Push Press
C)5 min AMRAP
DB Manmakers
Rx 30-35 F 40-45+ M
Rx2 25+ F 35+ M
Roll out/mobility
Lower body lift prep
A) 8 MIN EMOM
2 REPS BACK SQUAT
Rx+:
BW + 20%
Rx:
BW + 10%
Rx2:
BW 1 or 2 rep EMOM
Upper body lift prep
B) Work up to 3RM Push Press
C)5 min AMRAP
DB Manmakers
Rx 30-35 F 40-45+ M
Rx2 25+ F 35+ M
Wednesday, September 9, 2015
10 Sept 2015
Warm Up:
Roll out
Lower and upper body lift prep
Warm up STO and deadlifts with partner
WOD: "Half Sandwich"
With a partner, one works at a time:
80 Row (calories)s
40 Shoulder-to-Overheads, 155/105 lbs
80 Deadlifts, 155/105 lbs
Rx2:
135/95
MOD:
95/65
Cool down:
Legs up recovery position on wall 2 mins
Spend 3 minutes in yoga poses of your choice
SILVERS:
Roll out and mobility
Upper and lower body lift prep
WOD: With a partner
80 cal Row
40 shoulder to overheads (35/45)
80 KB Swings (Russian)
Roll out
Lower and upper body lift prep
Warm up STO and deadlifts with partner
WOD: "Half Sandwich"
With a partner, one works at a time:
80 Row (calories)s
40 Shoulder-to-Overheads, 155/105 lbs
80 Deadlifts, 155/105 lbs
Rx2:
135/95
MOD:
95/65
Cool down:
Legs up recovery position on wall 2 mins
Spend 3 minutes in yoga poses of your choice
SILVERS:
Roll out and mobility
Upper and lower body lift prep
WOD: With a partner
80 cal Row
40 shoulder to overheads (35/45)
80 KB Swings (Russian)
Tuesday, September 8, 2015
9 Sept 2015
WU: Upper body lift prep & mobility
Strength: Press 5 x 5 same weight, heaviest possible with 2 mins rest
WOD:
2 rounds for time of:
10 Handstand Push-ups
20 Box Jump (24/20 in.)s
30 Kettlebell Swings 55/35 lbs (american)
40 Hollow Rocks
50 Double Unders
Rx2:
10 Push Ups
20 Box jumps (24/20)
30 KB Swings (55/35 American)
40 Hollow rocks
50 DU
MOD:
any further modification of push up
lower box jumps (no step ups except for injury)
russian kb swings, any weight
less reps hollow rocks (30 or 20)
250 singles
Strength: Press 5 x 5 same weight, heaviest possible with 2 mins rest
WOD:
2 rounds for time of:
10 Handstand Push-ups
20 Box Jump (24/20 in.)s
30 Kettlebell Swings 55/35 lbs (american)
40 Hollow Rocks
50 Double Unders
Rx2:
10 Push Ups
20 Box jumps (24/20)
30 KB Swings (55/35 American)
40 Hollow rocks
50 DU
MOD:
any further modification of push up
lower box jumps (no step ups except for injury)
russian kb swings, any weight
less reps hollow rocks (30 or 20)
250 singles
Monday, September 7, 2015
8 Sept 2015
WU: DYNAMICS (5 mins)
Squat therapy/mobility (5 mins)
Warm up front squat (2-3 mins)
A) Rest no more than 3 mins btwn sets
1 Pause Front Squat + 1 Front Squat 1x5 at 135/95 lbs
1 Pause Front Squat + 1 Front Squat 1x4 at 150/105 lbs
1 Pause Front Squat + 1 Front Squat 1x3 at 160/115 lbs
1 Pause Front Squat + 1 Front Squat 1x2 at 175/125 lbs
1 Pause Front Squat + 1 Front Squat 1x1 at 190/135 lbs
Rx2: start at 65/95 and go up in 10lb increments
Record your score as the highest weight completed for the 1 rep round
Snatch warm up 10 mins
B)Alt EMOM 10 mins: Snatches and Toes-to-bars
Every 1 min for 10 mins, alternating between:
2 Snatches, 135/95 lbs
5 Toes-to-bars
Rx2: 95/65
MOD: Hang snatch / Toes to rings / knees to chest
SILVERS:
Dynamic warm up/roll out/mobility
SKILL WORK: High hang snatch pull
Focus on start position way over the bar, scarecrow pull, hip extension (tall in toes)
Strength: Deadlift 6 x 4
WOD: 10 MIN Alternating EMOM
5 dowel high hang snatch pulls
5 knees to chest/toes to bar/toes to ring
Squat therapy/mobility (5 mins)
Warm up front squat (2-3 mins)
A) Rest no more than 3 mins btwn sets
1 Pause Front Squat + 1 Front Squat 1x5 at 135/95 lbs
1 Pause Front Squat + 1 Front Squat 1x4 at 150/105 lbs
1 Pause Front Squat + 1 Front Squat 1x3 at 160/115 lbs
1 Pause Front Squat + 1 Front Squat 1x2 at 175/125 lbs
1 Pause Front Squat + 1 Front Squat 1x1 at 190/135 lbs
Rx2: start at 65/95 and go up in 10lb increments
Record your score as the highest weight completed for the 1 rep round
Snatch warm up 10 mins
B)Alt EMOM 10 mins: Snatches and Toes-to-bars
Every 1 min for 10 mins, alternating between:
2 Snatches, 135/95 lbs
5 Toes-to-bars
Rx2: 95/65
MOD: Hang snatch / Toes to rings / knees to chest
SILVERS:
Dynamic warm up/roll out/mobility
SKILL WORK: High hang snatch pull
Focus on start position way over the bar, scarecrow pull, hip extension (tall in toes)
Strength: Deadlift 6 x 4
WOD: 10 MIN Alternating EMOM
5 dowel high hang snatch pulls
5 knees to chest/toes to bar/toes to ring
Thursday, September 3, 2015
4 Sept 2015
Warm Up:
Dynamics
Scap pull ups
Scap push ups
Quadruped crawl
wall walks
inch worm
Dowel shoulder mobility
Work up to 1RM weighted strict pull up (no more than 5 attempts in total so start at an appropriate weight)
Rx2: Work up to 1RM smallest band strict pull up
WOD:
GI Jane
100 Burpee Pull Ups for time
Rx2:
100 Burpee/Low bar pull ups
MOD:
100 burpee/ring rows
Dynamics
Scap pull ups
Scap push ups
Quadruped crawl
wall walks
inch worm
Dowel shoulder mobility
Work up to 1RM weighted strict pull up (no more than 5 attempts in total so start at an appropriate weight)
Rx2: Work up to 1RM smallest band strict pull up
WOD:
GI Jane
100 Burpee Pull Ups for time
Rx2:
100 Burpee/Low bar pull ups
MOD:
100 burpee/ring rows
Wednesday, September 2, 2015
3 Sept 2015
Warm up:
Dynamic shoulder warm up (tea cups, inchworm, scap, wall walks etc) (10 mins)
Strength: In 10 minutes, work up to heaviest 3RM possible of:
Bench Press
WOD:
Compare to Dec 2 2014
For time:
Row, 2 km
50 Wall Balls, 20 lbs
Row, 1 km
35 Wall Balls, 20 lbs
Row, 500 m
20 Wall Balls, 20 lbs
Silvers:
Roll Out
Core/Shoulder stability and activation
Bench Press: 3 x 5 work up to heavy last set
WOD:
Run 400 m
30 Kettlebell swings
Run 200 m
20 kettlebell swings
Run 100 m
10 Kettlebell swings
Dynamic shoulder warm up (tea cups, inchworm, scap, wall walks etc) (10 mins)
Strength: In 10 minutes, work up to heaviest 3RM possible of:
Bench Press
WOD:
Compare to Dec 2 2014
For time:
Row, 2 km
50 Wall Balls, 20 lbs
Row, 1 km
35 Wall Balls, 20 lbs
Row, 500 m
20 Wall Balls, 20 lbs
Silvers:
Roll Out
Core/Shoulder stability and activation
Bench Press: 3 x 5 work up to heavy last set
WOD:
Run 400 m
30 Kettlebell swings
Run 200 m
20 kettlebell swings
Run 100 m
10 Kettlebell swings
Tuesday, September 1, 2015
2 Sept 2015
Warm up:
Jog 200m
Dynamics
Lower body lift prep
Rdl leg swings
Deadlift warm up to wod weight
Wod: CHRISTINE
3 rnds
500m Row
12 Deadlifts @ BW
21 box jumps 20" (both genders)
Rx2: 90% BW
Mod: kb deadlifts
Cash out: tabata du's
Jog 200m
Dynamics
Lower body lift prep
Rdl leg swings
Deadlift warm up to wod weight
Wod: CHRISTINE
3 rnds
500m Row
12 Deadlifts @ BW
21 box jumps 20" (both genders)
Rx2: 90% BW
Mod: kb deadlifts
Cash out: tabata du's
Monday, August 31, 2015
1 Sept 2015
Warm Up:
Run Prep & Mobility
Squat therapy
WOD: 4 Rounds
400m Run
50 Air Squats
Rx2: box squats or not full depth on squat or 1/2 rep scheme
Cash out:
Tabata yoga cooldown
alternate sides each round
Bhekasana
Spend 2 minutes legs up on the wall
SILVERS:
Strength: 3 x 5 Push Press
WOD:
Same wod, mod 25 to air squats
Run Prep & Mobility
Squat therapy
WOD: 4 Rounds
400m Run
50 Air Squats
Rx2: box squats or not full depth on squat or 1/2 rep scheme
Cash out:
Tabata yoga cooldown
alternate sides each round
Bhekasana
Spend 2 minutes legs up on the wall
SILVERS:
Strength: 3 x 5 Push Press
WOD:
Same wod, mod 25 to air squats
Sunday, August 30, 2015
31 Aug 2015
Warm Up:
Roll Out (5 mins)
Pick three from upper body prep and three from lower body lift prep
Dowel shoulder warm up exercises
Dowel OHS
Strength: Work up to 3RM Overhead squat (go to failure)
WOD:
Not for time, 3 x 10 at each station:
Half kneeling Landmine press (each arm, 20 reps total)
Landmine Lunge (each leg, alternating, 20 reps total)
Landmine Front Lumberjack Squat
Landmine Single Leg RDL
Cash Out:
Tabata wall ball
Roll Out (5 mins)
Pick three from upper body prep and three from lower body lift prep
Dowel shoulder warm up exercises
Dowel OHS
Strength: Work up to 3RM Overhead squat (go to failure)
WOD:
Not for time, 3 x 10 at each station:
Half kneeling Landmine press (each arm, 20 reps total)
Landmine Lunge (each leg, alternating, 20 reps total)
Landmine Front Lumberjack Squat
Landmine Single Leg RDL
Cash Out:
Tabata wall ball
Thursday, August 27, 2015
28 Aug 2015
Warm Up:
Run Prep & Mobility
WOD: 3 Rounds
Row 500 m
Run 400 m
Cash Out:
Tabata double unders
Run Prep & Mobility
WOD: 3 Rounds
Row 500 m
Run 400 m
Cash Out:
Tabata double unders
Wednesday, August 26, 2015
27 Aug 2015
Warm Up:
Roll out/mobilize
Upper body and lower body lift prep
Strength:
Press 3 x 5 at heaviest weight possible with 2 min rest btwn sets
WOD: Open WOD 13.2
Complete as many rounds as possible in 10 mins of:
5 Shoulder-to-Overheads, 115/75 lbs
10 Deadlifts, 115/75 lbs
15 Box Jumps, 24/20 in
Rx2: Dumbbell presses and deadlifts (sumo stance)
For the Shoulder to overhead to count, the barbell will move from
the shoulders to the overhead position with the knees, hips and
shoulders extended in one line. The athlete will start with two feet
on the ground and come to a standing position with knees and hips
locked out on top of the box. Two-foot jumps, one-foot jumps and
step-ups are all permitted.
SILVERS: Same as regular class
Roll out/mobilize
Upper body and lower body lift prep
Strength:
Press 3 x 5 at heaviest weight possible with 2 min rest btwn sets
WOD: Open WOD 13.2
Complete as many rounds as possible in 10 mins of:
5 Shoulder-to-Overheads, 115/75 lbs
10 Deadlifts, 115/75 lbs
15 Box Jumps, 24/20 in
Rx2: Dumbbell presses and deadlifts (sumo stance)
For the Shoulder to overhead to count, the barbell will move from
the shoulders to the overhead position with the knees, hips and
shoulders extended in one line. The athlete will start with two feet
on the ground and come to a standing position with knees and hips
locked out on top of the box. Two-foot jumps, one-foot jumps and
step-ups are all permitted.
SILVERS: Same as regular class
Tuesday, August 25, 2015
26 Aug 2015
Warm Up:
Roll out & mobility
Dynamics
Shoulder activation
ankle/calf/achilles mob
WOD: Rest two minutes between sections, move onto the next one when you have completed
A) Death by Pull Ups Plus 1 rep emom
Rx2: 45 lb plate under pull up bar, jumping pull ups
MOD: Low bar (start at 5 reps and +1 after that)
B) 100 double unders for time
Rx2: 500 singles
C) 20 BW back squats for time
Rx2: 75% BW
MOD: 65% BW
Roll out & mobility
Dynamics
Shoulder activation
ankle/calf/achilles mob
WOD: Rest two minutes between sections, move onto the next one when you have completed
A) Death by Pull Ups Plus 1 rep emom
Rx2: 45 lb plate under pull up bar, jumping pull ups
MOD: Low bar (start at 5 reps and +1 after that)
B) 100 double unders for time
Rx2: 500 singles
C) 20 BW back squats for time
Rx2: 75% BW
MOD: 65% BW
Monday, August 24, 2015
25 Aug 2015
Warm Up:
Roll out posterior chain
Lower body lift prep
Strength: Front squat 4 x 4 at heaviest weight possible with 2 min rest btwn sets
If you did not do your max reps of handstand push ups or push ups yesterday, you will do them today
WOD:
12 MIN AMRAP
With a partner
1 t & b (blvd) resistance run each partner (use vests)
1 length each (parking lot - OH door to sidewalk) tire sled drag (hook to vest)
200m sandbag carry run together, each partner must carry the sandbag part of the way (min 35#)
Score is total rounds, both partners must complete each station to equal one rep for partial rounds except the run which will count as 2 reps (100 m = 1 rep)
Silvers:
Roll out
Lower body lift prep
Front squats: 4 x 4
WOD: Same as above, both partners may pull sled together or can choose to sub tire flips
Roll out posterior chain
Lower body lift prep
Strength: Front squat 4 x 4 at heaviest weight possible with 2 min rest btwn sets
If you did not do your max reps of handstand push ups or push ups yesterday, you will do them today
WOD:
12 MIN AMRAP
With a partner
1 t & b (blvd) resistance run each partner (use vests)
1 length each (parking lot - OH door to sidewalk) tire sled drag (hook to vest)
200m sandbag carry run together, each partner must carry the sandbag part of the way (min 35#)
Score is total rounds, both partners must complete each station to equal one rep for partial rounds except the run which will count as 2 reps (100 m = 1 rep)
Silvers:
Roll out
Lower body lift prep
Front squats: 4 x 4
WOD: Same as above, both partners may pull sled together or can choose to sub tire flips
Sunday, August 23, 2015
24 Aug 2015
Warm Up:
Jog 200 m
Shoulder prep/activation
PRE:
Max reps unbroken set handstand push ups. Abmat may be used if plates are used. Cushion on the floor or blue mat is allowed.
Rx2: Max set Push ups, chest to deck, no rocking off thighs
MOD: Max set Low bar push ups at lowest rung possible while maintaining good hollow body position
WOD:
400 m walking lunge for time
Jog 200 m
Shoulder prep/activation
PRE:
Max reps unbroken set handstand push ups. Abmat may be used if plates are used. Cushion on the floor or blue mat is allowed.
Rx2: Max set Push ups, chest to deck, no rocking off thighs
MOD: Max set Low bar push ups at lowest rung possible while maintaining good hollow body position
WOD:
400 m walking lunge for time
Thursday, August 20, 2015
Happy Birthday to my Incredible Hulk
Ok, ok I know his name is the Manitoba Bear, but an argument could be made that my beastly husband could conceivably be the Incredible Hulk. I'll never tell.
But seriously, this guy...
What can I even say? The MB has been my partner in crime for over 20 years now. He is the most awesome person that I know. As everyone at the box knows, my guy is a beast. He never quits and is always game to throw down with anyone at any time. There aren't a lot of people who can keep up with him in the box, and he kicks my ass in there every single day (unless it's pistols and handstands, then he's my b*tch (love you babe)). In short, his work ethic is inspirational. But he is also the most humble, kind, and gentle guy around. He is the first person to offer encouragement to anyone still left on the floor or shout something motivational to someone just trying to get things done (usually me, dying in a corner). He gets inspired by everyone at the box who comes day in and day out to grind it out and get things done. Even if you may not be the strongest or fastest, it's the effort that counts to him (as he so often lets me know when I am disappointed with my performance).
This sweet man has encouraged me, supported me, talked me off the ledge, had my back, and been the world's greatest dad to my two girls (sorry to all the dads out there, but my guy is tops) for the past 22 years . I can truly say that I would not be the confident, strong woman I am today without him. He has ALWAYS given me his unwavering support to pretty much do whatever I wanted or be whatever I chose to and without him, I would not have accomplished a fraction of what I have today nor would I have ever had the courage to pursue this ShopGym gig full time. I love you babe, you mean everything to me. Happy birthday!
So in David's honour, I think this wod is fitting:
Warm Up:
Upper and lower body lift prep
WOD:
“The Incredible Hulk” -20 AMRAP- (115/75)
5 Deadlifts
5 Hang Cleans
5 Front Squats
5 Push Press
5 Back Squats
Rx2: With a partner OR less weight
But seriously, this guy...
What can I even say? The MB has been my partner in crime for over 20 years now. He is the most awesome person that I know. As everyone at the box knows, my guy is a beast. He never quits and is always game to throw down with anyone at any time. There aren't a lot of people who can keep up with him in the box, and he kicks my ass in there every single day (unless it's pistols and handstands, then he's my b*tch (love you babe)). In short, his work ethic is inspirational. But he is also the most humble, kind, and gentle guy around. He is the first person to offer encouragement to anyone still left on the floor or shout something motivational to someone just trying to get things done (usually me, dying in a corner). He gets inspired by everyone at the box who comes day in and day out to grind it out and get things done. Even if you may not be the strongest or fastest, it's the effort that counts to him (as he so often lets me know when I am disappointed with my performance).
This sweet man has encouraged me, supported me, talked me off the ledge, had my back, and been the world's greatest dad to my two girls (sorry to all the dads out there, but my guy is tops) for the past 22 years . I can truly say that I would not be the confident, strong woman I am today without him. He has ALWAYS given me his unwavering support to pretty much do whatever I wanted or be whatever I chose to and without him, I would not have accomplished a fraction of what I have today nor would I have ever had the courage to pursue this ShopGym gig full time. I love you babe, you mean everything to me. Happy birthday!
So in David's honour, I think this wod is fitting:
Warm Up:
Upper and lower body lift prep
WOD:
“The Incredible Hulk” -20 AMRAP- (115/75)
5 Deadlifts
5 Hang Cleans
5 Front Squats
5 Push Press
5 Back Squats
Rx2: With a partner OR less weight
Wednesday, August 19, 2015
20 Aug 2015
Warm up:
Jog 400m
TGU light weight 3 x 2 per side
Bottoms up KB press 10 per side
Bird dogs
quadruped crawl
Skill: Handstand work
a) Kick up to handstand with spotter 3 sets
b) Handstand pike bear crawl around box and back 3 sets
c) Wall walk up to max nose and toes handstand or hollow body wall plank max hold
WOD:
Row 500m
150 DU
50 Burpees
Rx2: parallette hopovers
Jog 400m
TGU light weight 3 x 2 per side
Bottoms up KB press 10 per side
Bird dogs
quadruped crawl
Skill: Handstand work
a) Kick up to handstand with spotter 3 sets
b) Handstand pike bear crawl around box and back 3 sets
c) Wall walk up to max nose and toes handstand or hollow body wall plank max hold
WOD:
Row 500m
150 DU
50 Burpees
Rx2: parallette hopovers
Tuesday, August 18, 2015
19 August 2015
Warm Up:
Dynamics
Mobility
Shoulder warm up
Pull Up work:
5 x 5 low bar pull ups or 3 x 3 weighted pull ups @ heaviest weight, rest 3 mins btwn attempts
WOD:
For time
Run 400m
Row 500m
then 3 rnds of
10 pistol squats (can be alternating or switch after 5)
25 KB swings (Russian 55/35)
10 wall balls (14/20 to 9/10)
Rx2:
any pistol modification
Cash Out: Tabata Hollow Rocks
Dynamics
Mobility
Shoulder warm up
Pull Up work:
5 x 5 low bar pull ups or 3 x 3 weighted pull ups @ heaviest weight, rest 3 mins btwn attempts
WOD:
For time
Run 400m
Row 500m
then 3 rnds of
10 pistol squats (can be alternating or switch after 5)
25 KB swings (Russian 55/35)
10 wall balls (14/20 to 9/10)
Rx2:
any pistol modification
Cash Out: Tabata Hollow Rocks
Monday, August 17, 2015
18 Aug 2015
Warm Up:
400 m Jog
Lower body lift prep and mobility
WOD:
5 Rounds for time
15 TTB
15 Deadlifts (185/130)
Rx2:
TTR or less weight (155/110)
MOD:
Ring Rows or less than Rx2 weight
Cash Out: Tabata ball slams
SILVERS:
Roll Out
Jog 200-400 m
Lower body lift prep
core stability
Strength: Back Squats 4 x 4
WOD: 5 RFT
15 Ring Rows
15 Deadlifts
Cash out: Tabata partner medball chest passes
400 m Jog
Lower body lift prep and mobility
WOD:
5 Rounds for time
15 TTB
15 Deadlifts (185/130)
Rx2:
TTR or less weight (155/110)
MOD:
Ring Rows or less than Rx2 weight
Cash Out: Tabata ball slams
SILVERS:
Roll Out
Jog 200-400 m
Lower body lift prep
core stability
Strength: Back Squats 4 x 4
WOD: 5 RFT
15 Ring Rows
15 Deadlifts
Cash out: Tabata partner medball chest passes
Sunday, August 16, 2015
17 Aug 2015
Warm up: 6 mins total
Roll out
Dynamics
Wod:
In teams of two, complete in as little time as possible:
12,000m row
No more than 1000m may be rowed by one partner at one time
Clock will be running, score is total time including transitions
Roll out
Dynamics
Wod:
In teams of two, complete in as little time as possible:
12,000m row
No more than 1000m may be rowed by one partner at one time
Clock will be running, score is total time including transitions
Thursday, August 13, 2015
14 Aug 2015
Warm up
Jog 400 m
Scap push ups
Bird dogs
wall slides
5 x 1 wall walk, only go as high as you can maintain perfect hollow body position and control walk down. Goal is nose and toes.
Skill: Kick up to handstand
In groups of three, 2 acting as spotters, practice kick up to handstand/free handstand hold (spot assisted)
WOD: Compare to July 2014
CINDY
20 min AMRAP
5 Pull Ups
10 Push Ups
15 Air squats
Jog 400 m
Scap push ups
Bird dogs
wall slides
5 x 1 wall walk, only go as high as you can maintain perfect hollow body position and control walk down. Goal is nose and toes.
Skill: Kick up to handstand
In groups of three, 2 acting as spotters, practice kick up to handstand/free handstand hold (spot assisted)
WOD: Compare to July 2014
CINDY
20 min AMRAP
5 Pull Ups
10 Push Ups
15 Air squats
Wednesday, August 12, 2015
13 Aug 2015
Warm Up:
Athlete's choice
Squat therapy
SKILL/STRENGTH:
3 x 3 per side TGU
Going for perfection in form, not load
WOD:
“Ten-Minute Capacity Test”
As many reps in 10 mins as you can of:
Row, calories, 4 mins
Rest 1 min
Kettlebell Swing, 24/16 kg, 3 mins
Rest 1 min
Back Squat, males = bodyweight/females = .75 bodyweight , 2 mins
Rest 1 min
Shoulder-to-Overhead, 95/65 lbs, 1 min
Cash Out:
Tabata Plank hold
Athlete's choice
Squat therapy
SKILL/STRENGTH:
3 x 3 per side TGU
Going for perfection in form, not load
WOD:
“Ten-Minute Capacity Test”
As many reps in 10 mins as you can of:
Row, calories, 4 mins
Rest 1 min
Kettlebell Swing, 24/16 kg, 3 mins
Rest 1 min
Back Squat, males = bodyweight/females = .75 bodyweight , 2 mins
Rest 1 min
Shoulder-to-Overhead, 95/65 lbs, 1 min
Cash Out:
Tabata Plank hold
Tuesday, August 11, 2015
12 Aug 2015
Warm up:
Coach Matt's Lower Body lift prep
Shoulder activation
Pull Up work:
Phase 1: 5 x 5 self assisted pull ups (low bar pull ups)
Phase 2: Tabata kipping pull ups
Phase 3: 3 sets max rep kipping or butterfly pull ups 3 min rest btwn efforts
Phase 4: 3 x 5 weighted strict pull ups. go up 2.5 - 5 lbs over last week. Rest 3 mins btwn sets
Phase 5: 5 x 5 weighted strict pull ups. go up 2.5-5 lbs over last week. Rest 3 mins btwn sets
WOD:
30 Back Squats 225/155
1000m Row
20 Ring Dips
Rx2:
185/130
Bar Dips
MOD:
135/95
Box dips or barbell low bar dips
Cool Down:
Phase 1: 3 x 8-12 barbell curls
Phase 2: Accumulate 40 Banded face pulls
Phase 3: Butterfly practice
Phase 4: Butterfly practice (if needed)
Coach Matt's Lower Body lift prep
Shoulder activation
Pull Up work:
Phase 1: 5 x 5 self assisted pull ups (low bar pull ups)
Phase 2: Tabata kipping pull ups
Phase 3: 3 sets max rep kipping or butterfly pull ups 3 min rest btwn efforts
Phase 4: 3 x 5 weighted strict pull ups. go up 2.5 - 5 lbs over last week. Rest 3 mins btwn sets
Phase 5: 5 x 5 weighted strict pull ups. go up 2.5-5 lbs over last week. Rest 3 mins btwn sets
WOD:
30 Back Squats 225/155
1000m Row
20 Ring Dips
Rx2:
185/130
Bar Dips
MOD:
135/95
Box dips or barbell low bar dips
Cool Down:
Phase 1: 3 x 8-12 barbell curls
Phase 2: Accumulate 40 Banded face pulls
Phase 3: Butterfly practice
Phase 4: Butterfly practice (if needed)
Monday, August 10, 2015
11 Aug 2015
Warm Up:
Row 500-800 m at 60% pace
Shoulder activation & stabilisation
Run Prep
Pull up work:
Phase 1:
3 sets 8-12 banded pull ups. If you go over 12, move to a band with less resistance
Phase 2:
5 MIN EMOM of 1-3 strict pull ups
*Either add one more minute or try to do more consecutive reps than last week, if you have been adding minutes you are at 10 mins this week (or one more than last week
Phase 3:
5 MIN EMOM of 1-3 strict pull ups
*Either add one more minute or try to do more consecutive reps than last week, if you have been adding minutes, you are at 10 this week (or one more than last week)
Phase 4 & 5: Cooldown only
WOD:
3 rounds for time of:
Run, 400 m
10 Pull-ups
5 Handstand Push-ups
Rx2:
Low bar pull ups or jumping pull ups
Push Ups
MOD:
Ring Rows
Low bar push ups
Cool down:
Phase 1: Accumulate 45 Ring Rows. If you can string more than 10 together, elevate or move the feet to make more difficult
Accumulate 45 banded face pulls
Phase 2:
Kipping pull up practice
Accumulate 60 hollow rocks between max sets of strict pull ups
Phase 3
40 kipping/butterfly pull ups as fast as possible and in the least amt of sets
Phase 4:
6 MIN EMOM 20 seconds of unbroken kipping/butterfly pull ups aiming for 18-22 reps for the first set. If you drop off the bar in the 20 second period, do not jump back on until the next minute comes around
Phase 5:
Tabata kipping/butterfly chest to bar pull ups
Row 500-800 m at 60% pace
Shoulder activation & stabilisation
Run Prep
Pull up work:
Phase 1:
3 sets 8-12 banded pull ups. If you go over 12, move to a band with less resistance
Phase 2:
5 MIN EMOM of 1-3 strict pull ups
*Either add one more minute or try to do more consecutive reps than last week, if you have been adding minutes you are at 10 mins this week (or one more than last week
Phase 3:
5 MIN EMOM of 1-3 strict pull ups
*Either add one more minute or try to do more consecutive reps than last week, if you have been adding minutes, you are at 10 this week (or one more than last week)
Phase 4 & 5: Cooldown only
WOD:
3 rounds for time of:
Run, 400 m
10 Pull-ups
5 Handstand Push-ups
Rx2:
Low bar pull ups or jumping pull ups
Push Ups
MOD:
Ring Rows
Low bar push ups
Cool down:
Phase 1: Accumulate 45 Ring Rows. If you can string more than 10 together, elevate or move the feet to make more difficult
Accumulate 45 banded face pulls
Phase 2:
Kipping pull up practice
Accumulate 60 hollow rocks between max sets of strict pull ups
Phase 3
40 kipping/butterfly pull ups as fast as possible and in the least amt of sets
Phase 4:
6 MIN EMOM 20 seconds of unbroken kipping/butterfly pull ups aiming for 18-22 reps for the first set. If you drop off the bar in the 20 second period, do not jump back on until the next minute comes around
Phase 5:
Tabata kipping/butterfly chest to bar pull ups
Wednesday, August 5, 2015
6 Aug 2015
Warm Up:
Roll out (5 mins)
Dynamics (5 mins)
Bar WU: Clean Pull/muscle/dynamic
3 x 2
Add weight: 3 x 4 Hang Power clean, rest 2 mins btwn rounds 1 x 4 Power clean from floor
Work up to WOD weight
CrossFit Games Open 11.5
Complete as many rounds as possible in 20 mins of:
5 Power Cleans, 145/100 lbs
10 Toes To Bars
15 Wall Balls, 20/14 lbs, 10 ft
Rx2: 95/75
If you are not doing Rx2 weight, you will automatically do medball cleans
MOD: Medball cleans/TTR or K2Chest/less weight height depth wall balls
Roll out (5 mins)
Dynamics (5 mins)
Bar WU: Clean Pull/muscle/dynamic
3 x 2
Add weight: 3 x 4 Hang Power clean, rest 2 mins btwn rounds 1 x 4 Power clean from floor
Work up to WOD weight
CrossFit Games Open 11.5
Complete as many rounds as possible in 20 mins of:
5 Power Cleans, 145/100 lbs
10 Toes To Bars
15 Wall Balls, 20/14 lbs, 10 ft
Rx2: 95/75
If you are not doing Rx2 weight, you will automatically do medball cleans
MOD: Medball cleans/TTR or K2Chest/less weight height depth wall balls
Tuesday, August 4, 2015
5 Aug 2015
Warm up:
Row 400-600 m at 60% pace
Squat therapy
Back Squats: 4 x 4 at same weight last week
rest 3-4 minutes btwn rounds
Run prep and shoulder prep
WOD:
7 Rounds:
1 length broad jump burpees (blvd)
20 reps sledgehammers, alt every 5 reps
200 m sandbag run 35+/55+
Rx2: lighter sandbag
Row 400-600 m at 60% pace
Squat therapy
Back Squats: 4 x 4 at same weight last week
rest 3-4 minutes btwn rounds
Run prep and shoulder prep
WOD:
7 Rounds:
1 length broad jump burpees (blvd)
20 reps sledgehammers, alt every 5 reps
200 m sandbag run 35+/55+
Rx2: lighter sandbag
Monday, August 3, 2015
4 August 2015
Warm Up:
Roll out (5 mins)
Dynamics (5 mins)
Bar WU: Snatch Pull/muscle/dynamic
3 x 2
Add weight: 4 x 4 Hang Power snatch, rest 2 mins btwn rounds
Work up to WOD weight
If you are doing Rx, do last set of four from the floor, not the hang
WOD: Compare to Thurs, Feb 19, 2015
CrossFit Games Open 11.1 / 14.1
Complete as many rounds as possible in 10 mins of:
30 Double Unders
15 Power Snatches, 75/55 lbs
Post Total Rounds.
SILVERS:
Roll Out
Mobility
include tea cups, bird dog, deadbugs, and side plank holds & shoulder activation
Strength: 5 x 5 Low bar pull ups or 4 sets max strict pull ups
WOD: 10 MIN AMRAP
100m sandbag carry/run
10 sledgehammers (alt after 5 reps)
1 wall climbover
Roll out (5 mins)
Dynamics (5 mins)
Bar WU: Snatch Pull/muscle/dynamic
3 x 2
Add weight: 4 x 4 Hang Power snatch, rest 2 mins btwn rounds
Work up to WOD weight
If you are doing Rx, do last set of four from the floor, not the hang
WOD: Compare to Thurs, Feb 19, 2015
CrossFit Games Open 11.1 / 14.1
Complete as many rounds as possible in 10 mins of:
30 Double Unders
15 Power Snatches, 75/55 lbs
Post Total Rounds.
SILVERS:
Roll Out
Mobility
include tea cups, bird dog, deadbugs, and side plank holds & shoulder activation
Strength: 5 x 5 Low bar pull ups or 4 sets max strict pull ups
WOD: 10 MIN AMRAP
100m sandbag carry/run
10 sledgehammers (alt after 5 reps)
1 wall climbover
Sunday, August 2, 2015
3 August 2015
HOLIDAY WOD!!
Bring lots of water, it's PARTNER MURPH!
Partner Murph
For time:
Run, 800 m
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 800 m
Work in teams of 2 . Both partners run the 800 meters together. Then split the pull-ups, push-ups, and squats as needed and in any sequence with only one person working at a time. Then both partners run another 800.
Post total time. Post partner to notes.
Rx2 is teams of 3, all partners complete the 800 m run together, then split reps and modify mvmts accordingly.
Bring lots of water, it's PARTNER MURPH!
Partner Murph
For time:
Run, 800 m
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 800 m
Work in teams of 2 . Both partners run the 800 meters together. Then split the pull-ups, push-ups, and squats as needed and in any sequence with only one person working at a time. Then both partners run another 800.
Post total time. Post partner to notes.
Rx2 is teams of 3, all partners complete the 800 m run together, then split reps and modify mvmts accordingly.
Thursday, July 30, 2015
31 July 2015
WU: Roll out
Mobility
Shoulder activation
Phase 1: None - work 3 sets of max L Sit hold off dip bars OR 3 x 3 bar dip negatives
Phase 2: As many strict pull ups as possible in 10 mins
Phase 3: 5 MIN AMRAP of kipping/butterfly pull ups
Phase 4: None - work 3 sets max ring dips, 3 mins rest
Phase 5: None - work 3 sets max ring dips, 3 mins rest
Strength: Press 5 x 5, last set is moneymaker max reps
use same weight as last time
WOD:
In teams of 3
3 Rounds:
Barbell overhead walk (timer) 95/135
Sidewalk to overhead door and back
Farmer carry (barbell, on blvd) 95/65
Medball cleans (20/14)
Cool down:
Phase 1: 4 x 1 flexed arm hang max hold
Phase 2: 8 x 1 pull up with 5-7 second negative on way down
Phase 3: butterfly practice
Phase 4 & 5: Muscle up transitions on rings, no press out or Russian dip transition no press out
Mobility
Shoulder activation
Phase 1: None - work 3 sets of max L Sit hold off dip bars OR 3 x 3 bar dip negatives
Phase 2: As many strict pull ups as possible in 10 mins
Phase 3: 5 MIN AMRAP of kipping/butterfly pull ups
Phase 4: None - work 3 sets max ring dips, 3 mins rest
Phase 5: None - work 3 sets max ring dips, 3 mins rest
Strength: Press 5 x 5, last set is moneymaker max reps
use same weight as last time
WOD:
In teams of 3
3 Rounds:
Barbell overhead walk (timer) 95/135
Sidewalk to overhead door and back
Farmer carry (barbell, on blvd) 95/65
Medball cleans (20/14)
Cool down:
Phase 1: 4 x 1 flexed arm hang max hold
Phase 2: 8 x 1 pull up with 5-7 second negative on way down
Phase 3: butterfly practice
Phase 4 & 5: Muscle up transitions on rings, no press out or Russian dip transition no press out
Wednesday, July 29, 2015
30 July 2015
Roll out
Shoulder activation
Phase 1: 5 x 3-5 banded strict pull ups, if you can do over 5 switch bands
3 sets max hang, rest 1 min btwn efforts
Phase 2: Kipping technique
Phase 3: 4 sets max strict pull ups, 3 min rest btwn efforts
Phase 4: cooldown only
Phase 5: cooldown only
Run prep
WOD:
Accumulate 100 Hollow body rocks between
every minute on the minute, 2 x 15 m shuttle runs (sidewalk to concrete pad/tires/walls area and back)
Rx2: Injury mod only
Accumulate 8 mins in plank (front/side)
Cooldown:
Phase 1: 5 x 5 self assisted pull ups (low bar pull ups)
Phase 2: Barbell curls 3 x 10-12/accumulate 50 hollow rocks btwn sets of curls
Phase 3: Butterfly practice
Phase 4: 100 pull ups as fast as possible
Phase 5: 6 sets of pull ups, the goal is to hit 20 per set unbroken. Do not go over 20. 1 min rest btwn sets
SILVERS:
Roll Out
Upper body lift prep
T Spine mobility
Superfriend external shoulder rotation and t spine
Strength: 5 x 5 Push Press
Run prep: calf, achilles, ankle mobility, pigeon and couch stretch
WOD: Accumulate 8 minutes in plank/side planks while every minute on the minute stopping to do 1 t & b shuttle sprint (long)
Shoulder activation
Phase 1: 5 x 3-5 banded strict pull ups, if you can do over 5 switch bands
3 sets max hang, rest 1 min btwn efforts
Phase 2: Kipping technique
Phase 3: 4 sets max strict pull ups, 3 min rest btwn efforts
Phase 4: cooldown only
Phase 5: cooldown only
Run prep
WOD:
Accumulate 100 Hollow body rocks between
every minute on the minute, 2 x 15 m shuttle runs (sidewalk to concrete pad/tires/walls area and back)
Rx2: Injury mod only
Accumulate 8 mins in plank (front/side)
Cooldown:
Phase 1: 5 x 5 self assisted pull ups (low bar pull ups)
Phase 2: Barbell curls 3 x 10-12/accumulate 50 hollow rocks btwn sets of curls
Phase 3: Butterfly practice
Phase 4: 100 pull ups as fast as possible
Phase 5: 6 sets of pull ups, the goal is to hit 20 per set unbroken. Do not go over 20. 1 min rest btwn sets
SILVERS:
Roll Out
Upper body lift prep
T Spine mobility
Superfriend external shoulder rotation and t spine
Strength: 5 x 5 Push Press
Run prep: calf, achilles, ankle mobility, pigeon and couch stretch
WOD: Accumulate 8 minutes in plank/side planks while every minute on the minute stopping to do 1 t & b shuttle sprint (long)
Tuesday, July 28, 2015
29 July 2015
WU:
Rollout/mobility
Shoulder activation
Phase 1: 5 x 5 self assisted pull ups (low bar pull ups)
Phase 2: Tabata kipping pull ups
Phase 3: 3 sets max rep kipping or butterfly pull ups 3 min rest btwn efforts
Phase 4: 3 x 5 weighted strict pull ups. go up 2.5 - 5 lbs over last week. Rest 3 mins btwn sets
Phase 5: 5 x 5 weighted strict pull ups. go up 2.5-5 lbs over last week. Rest 3 mins btwn sets
1 length each:
High knee skip
Lunge to side angle
Frog jumps
inch worm
WOD: FIGHT GONE BAD
Compare to Feb 4, 2015
3 rounds, 1 min per station, of:
Wall Ball, 20/14 lbs, 10/9 ft
Sumo Deadlift High Pull, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs
Row (calories)
Rest 1 min
Cool Down:
Phase 1: 3 x 8-12 barbell curls
Phase 2: Accumulate 40 Banded face pulls
Phase 3: Butterfly practice
Phase 4: Butterfly practice (if needed)
Rollout/mobility
Shoulder activation
Phase 1: 5 x 5 self assisted pull ups (low bar pull ups)
Phase 2: Tabata kipping pull ups
Phase 3: 3 sets max rep kipping or butterfly pull ups 3 min rest btwn efforts
Phase 4: 3 x 5 weighted strict pull ups. go up 2.5 - 5 lbs over last week. Rest 3 mins btwn sets
Phase 5: 5 x 5 weighted strict pull ups. go up 2.5-5 lbs over last week. Rest 3 mins btwn sets
1 length each:
High knee skip
Lunge to side angle
Frog jumps
inch worm
WOD: FIGHT GONE BAD
Compare to Feb 4, 2015
3 rounds, 1 min per station, of:
Wall Ball, 20/14 lbs, 10/9 ft
Sumo Deadlift High Pull, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs
Row (calories)
Rest 1 min
Phase 1: 3 x 8-12 barbell curls
Phase 2: Accumulate 40 Banded face pulls
Phase 3: Butterfly practice
Phase 4: Butterfly practice (if needed)
Monday, July 27, 2015
28 July 2015
W. U.
Roll out
Upper body lift prep
Shoulder activation
Phase 1:
3 sets 8-12 banded pull ups. If you go over 12, move to a band with less resistance
Phase 2:
5 MIN EMOM of 1-3 strict pull ups
*Either add one more minute or try to do more consecutive reps than last week, if you have been adding minutes you are at 10 mins this week (or one more than last week
Phase 3:
5 MIN EMOM of 1-3 strict pull ups
*Either add one more minute or try to do more consecutive reps than last week, if you have been adding minutes, you are at 10 this week (or one more than last week)
Phase 4:
6 MIN EMOM 20 seconds of unbroken kipping/butterfly pull ups aiming for 18-22 reps for the first set. If you drop off the bar in the 20 second period, do not jump back on until the next minute comes around
Phase 5:
Tabata kipping/butterfly chest to bar pull ups
W.U. Bar Pull/Muscle/Dynamic Snatch add weight each set to get to wod weight
WOD: 16 MIN CAP
21-15-9
Snatch 95/65 (full snatch, not power)
CTB pull ups
Rx2:
95/65
Regular pull ups
MOD:
DB Snatch
Ring Rows
Cooldown:
Phase 1: Accumulate 50 Ring Rows. If you can string more than 10 together, elevate or move the feet to make more difficult
Accumulate 50 banded face pulls
Phase 2:
Kipping pull up practice
Accumulate 60 hollow rocks between max sets of strict pull ups
Phase 3
40 kipping/butterfly pull ups as fast as possible and in the least amt of sets
Phase 4 & 5:
no cooldown
SILVERS:
Roll out
Mobility
Lower body lift prep
Resistance band deadlifts
Strength: Deadlifts 7-5-5-3-3
Barbell warm up (or dumbbells): Snatch pulls (high hang)
WOD:
21-15-9
Dumbbell Snatch or Barbell High Hang Snatch Pulls
Ring Rows
Cool down: Pull up phase 1
Roll out
Upper body lift prep
Shoulder activation
Phase 1:
3 sets 8-12 banded pull ups. If you go over 12, move to a band with less resistance
Phase 2:
5 MIN EMOM of 1-3 strict pull ups
*Either add one more minute or try to do more consecutive reps than last week, if you have been adding minutes you are at 10 mins this week (or one more than last week
Phase 3:
5 MIN EMOM of 1-3 strict pull ups
*Either add one more minute or try to do more consecutive reps than last week, if you have been adding minutes, you are at 10 this week (or one more than last week)
Phase 4:
6 MIN EMOM 20 seconds of unbroken kipping/butterfly pull ups aiming for 18-22 reps for the first set. If you drop off the bar in the 20 second period, do not jump back on until the next minute comes around
Phase 5:
Tabata kipping/butterfly chest to bar pull ups
W.U. Bar Pull/Muscle/Dynamic Snatch add weight each set to get to wod weight
WOD: 16 MIN CAP
21-15-9
Snatch 95/65 (full snatch, not power)
CTB pull ups
Rx2:
95/65
Regular pull ups
MOD:
DB Snatch
Ring Rows
Cooldown:
Phase 1: Accumulate 50 Ring Rows. If you can string more than 10 together, elevate or move the feet to make more difficult
Accumulate 50 banded face pulls
Phase 2:
Kipping pull up practice
Accumulate 60 hollow rocks between max sets of strict pull ups
Phase 3
40 kipping/butterfly pull ups as fast as possible and in the least amt of sets
Phase 4 & 5:
no cooldown
SILVERS:
Roll out
Mobility
Lower body lift prep
Resistance band deadlifts
Strength: Deadlifts 7-5-5-3-3
Barbell warm up (or dumbbells): Snatch pulls (high hang)
WOD:
21-15-9
Dumbbell Snatch or Barbell High Hang Snatch Pulls
Ring Rows
Cool down: Pull up phase 1
Thursday, July 23, 2015
24 July 2015
Warm Up:
Upper Body Lift
Lower Body Lift
Shoulder Activation
WOD:
Complete as many reps as possible in two minutes of the following (1 min rest btwn mvmts):
A) Muscle ups
B) Alt kb weighted pistols 55/35
C) Strict HSPU
D) Strict supinated grip chest to bar chin ups
E) 1 attempt max L sit off dip bars (in two minute cap)
Rx2:
A) Ring Dips
B) Alt KB weighted pistols 35/20
C) Kipping HSPU
D) Strict supinated grip chin ups
E) 1 attempt max L Sit off dip bars
MOD:
A) Bar Dips
B) Alt pistols
C) L seated DB Press 35/25
D) Box Pull Ups
E) 1 attempt max L sit off dip bars
MOD2:
A) Box dips
B) Box pistols (alt)
C) Low bar push ups
D) Ring Rows
E) Max effort hold on dip bars, focus on maintaining perfect hollow body position
Cooldown: Tabata yoga holds (2 rounds each)
A) Downward Dog
B) Garland pose
C) Eagle
D) Child's pose
Upper Body Lift
Lower Body Lift
Shoulder Activation
WOD:
Complete as many reps as possible in two minutes of the following (1 min rest btwn mvmts):
A) Muscle ups
B) Alt kb weighted pistols 55/35
C) Strict HSPU
D) Strict supinated grip chest to bar chin ups
E) 1 attempt max L sit off dip bars (in two minute cap)
Rx2:
A) Ring Dips
B) Alt KB weighted pistols 35/20
C) Kipping HSPU
D) Strict supinated grip chin ups
E) 1 attempt max L Sit off dip bars
MOD:
A) Bar Dips
B) Alt pistols
C) L seated DB Press 35/25
D) Box Pull Ups
E) 1 attempt max L sit off dip bars
MOD2:
A) Box dips
B) Box pistols (alt)
C) Low bar push ups
D) Ring Rows
E) Max effort hold on dip bars, focus on maintaining perfect hollow body position
Cooldown: Tabata yoga holds (2 rounds each)
A) Downward Dog
B) Garland pose
C) Eagle
D) Child's pose
Wednesday, July 22, 2015
23 July 2015
Roll out
Shoulder activation
Phase 1: 5 x 3-5 banded strict pull ups, if you can do over 5 switch bands
3 sets max hang, rest 1 min btwn efforts
Phase 2: Kipping technique
Phase 3: 4 sets max strict pull ups, 3 min rest btwn efforts
Phase 4: cooldown only
Phase 5: cooldown only
Achilles/calf/ankle mobility
21 MIN EMOM:
Each minute you will alternate between these three movements, 7 rnds of each will be completed in total
A) 4 lengths shuttle runs
B) 8 Burpee box jumpovers (24/20)
C) 10 TTB
Rx2: Lower box or TTR
MOD: Low box step ups / knees to chest
Cooldown:
Phase 1: 5 x 5 self assisted pull ups (low bar pull ups)
Phase 2: Barbell curls 3 x 10-12/accumulate 50 hollow rocks btwn sets of curls
Phase 3: Butterfly practice
Phase 4: 100 pull ups as fast as possible
Phase 5: 6 sets of pull ups, the goal is to hit 20 per set unbroken. Do not go over 20. 1 min rest btwn sets
SILVERS:
Roll Out
Dynamics
Shoulder activation
Strength: Turkish Get ups/KB Around the body swings
WOD: 15 MIN EMOM alt movements
A) Low box step ups
B) 4 Lengths shuttle runs
C) 6 Knees to chest
Shoulder activation
Phase 1: 5 x 3-5 banded strict pull ups, if you can do over 5 switch bands
3 sets max hang, rest 1 min btwn efforts
Phase 2: Kipping technique
Phase 3: 4 sets max strict pull ups, 3 min rest btwn efforts
Phase 4: cooldown only
Phase 5: cooldown only
Achilles/calf/ankle mobility
21 MIN EMOM:
Each minute you will alternate between these three movements, 7 rnds of each will be completed in total
A) 4 lengths shuttle runs
B) 8 Burpee box jumpovers (24/20)
C) 10 TTB
Rx2: Lower box or TTR
MOD: Low box step ups / knees to chest
Cooldown:
Phase 1: 5 x 5 self assisted pull ups (low bar pull ups)
Phase 2: Barbell curls 3 x 10-12/accumulate 50 hollow rocks btwn sets of curls
Phase 3: Butterfly practice
Phase 4: 100 pull ups as fast as possible
Phase 5: 6 sets of pull ups, the goal is to hit 20 per set unbroken. Do not go over 20. 1 min rest btwn sets
SILVERS:
Roll Out
Dynamics
Shoulder activation
Strength: Turkish Get ups/KB Around the body swings
WOD: 15 MIN EMOM alt movements
A) Low box step ups
B) 4 Lengths shuttle runs
C) 6 Knees to chest
Tuesday, July 21, 2015
22 July 2015
Warm Up:
Row 500 m @ 60% pace
Lower body lift warm up
Back Squats 4 x 5 add 2/5-5 lbs from last time
last set is moneymaker 5+
Shoulder activation
Phase 1: 5 x 5 self assisted pull ups (low bar pull ups)
Phase 2: Tabata kipping pull ups
Phase 3: 3 sets max rep kipping or butterfly pull ups 3 min rest btwn efforts
Phase 4: 3 x 5 weighted strict pull ups. go up 2.5 - 5 lbs over last week. Rest 3 mins btwn sets
Phase 5: 5 x 5 weighted strict pull ups. go up 2.5-5 lbs over last week. Rest 3 mins btwn sets
WOD:
3 rounds for time of:
20 wallballs 20/14
10 deadlifts, 225/150
10 Push Ups
Cool Down:
Phase 1: 3 x 8-12 barbell curls
Phase 2: Accumulate 40 Banded face pulls
Phase 3: Butterfly practice
Phase 4: Butterfly practice (if needed)
Row 500 m @ 60% pace
Lower body lift warm up
Back Squats 4 x 5 add 2/5-5 lbs from last time
last set is moneymaker 5+
Shoulder activation
Phase 1: 5 x 5 self assisted pull ups (low bar pull ups)
Phase 2: Tabata kipping pull ups
Phase 3: 3 sets max rep kipping or butterfly pull ups 3 min rest btwn efforts
Phase 4: 3 x 5 weighted strict pull ups. go up 2.5 - 5 lbs over last week. Rest 3 mins btwn sets
Phase 5: 5 x 5 weighted strict pull ups. go up 2.5-5 lbs over last week. Rest 3 mins btwn sets
WOD:
3 rounds for time of:
20 wallballs 20/14
10 deadlifts, 225/150
10 Push Ups
Cool Down:
Phase 1: 3 x 8-12 barbell curls
Phase 2: Accumulate 40 Banded face pulls
Phase 3: Butterfly practice
Phase 4: Butterfly practice (if needed)
Monday, July 20, 2015
21 July 2015
Warm Up
Roll Out
Shoulder activation/theraband activation
Phase 1:
3 sets 8-12 banded pull ups. If you go over 12, move to a band with less resistance
Phase 2:
5 MIN EMOM of 1-3 strict pull ups
*Either add one more minute or try to do more consecutive reps than last week, if you have been adding minutes you are at 10 mins this week (or one more than last week
Phase 3:
5 MIN EMOM of 1-3 strict pull ups
*Either add one more minute or try to do more consecutive reps than last week, if you have been adding minutes, you are at 10 this week (or one more than last week)
Phase 4:
6 MIN EMOM 20 seconds of unbroken kipping/butterfly pull ups aiming for 18-22 reps for the first set. If you drop off the bar in the 20 second period, do not jump back on until the next minute comes around
Phase 5:
Tabata kipping/butterfly chest to bar pull ups
WOD: 4 Rnds, each for time
40 cal row
40 air squats
4 rope climbs
Rest 2 mins
Score is slowest round
Rx2:
seated hand over hand weighted rope pulls (bumper plates) 90/75 or heavier
Cooldown:
Phase 1: Accumulate 45 Ring Rows. If you can string more than 10 together, elevate or move the feet to make more difficult
Accumulate 45 banded face pulls
Phase 2:
Kipping pull up practice
Accumulate 55 hollow rocks between max sets of strict pull ups (so before and after each set of hollow rocks, you do a max set of strict pull ups until you have done 55 hollow rocks total. If you do 55 unbroken hollow rocks, that will be one set of pull ups before and after. If you have to break them up, you will do pull ups before and after you start your next set until you have done all 55).
Phase 3
35 kipping/butterfly pull ups as fast as possible and in the least amt of sets
Phase 4 & 5:
no cooldown
SILVERS:
Roll out
Core & shoulder stability exercises
Pull up phase 1 work
Strength:
Front squat/goblet or plate squat: 4 x 4
WOD: Same as above, 2 rounds instead of four
Roll Out
Shoulder activation/theraband activation
Phase 1:
3 sets 8-12 banded pull ups. If you go over 12, move to a band with less resistance
Phase 2:
5 MIN EMOM of 1-3 strict pull ups
*Either add one more minute or try to do more consecutive reps than last week, if you have been adding minutes you are at 10 mins this week (or one more than last week
Phase 3:
5 MIN EMOM of 1-3 strict pull ups
*Either add one more minute or try to do more consecutive reps than last week, if you have been adding minutes, you are at 10 this week (or one more than last week)
Phase 4:
6 MIN EMOM 20 seconds of unbroken kipping/butterfly pull ups aiming for 18-22 reps for the first set. If you drop off the bar in the 20 second period, do not jump back on until the next minute comes around
Phase 5:
Tabata kipping/butterfly chest to bar pull ups
WOD: 4 Rnds, each for time
40 cal row
40 air squats
4 rope climbs
Rest 2 mins
Score is slowest round
Rx2:
seated hand over hand weighted rope pulls (bumper plates) 90/75 or heavier
Cooldown:
Phase 1: Accumulate 45 Ring Rows. If you can string more than 10 together, elevate or move the feet to make more difficult
Accumulate 45 banded face pulls
Phase 2:
Kipping pull up practice
Accumulate 55 hollow rocks between max sets of strict pull ups (so before and after each set of hollow rocks, you do a max set of strict pull ups until you have done 55 hollow rocks total. If you do 55 unbroken hollow rocks, that will be one set of pull ups before and after. If you have to break them up, you will do pull ups before and after you start your next set until you have done all 55).
Phase 3
35 kipping/butterfly pull ups as fast as possible and in the least amt of sets
Phase 4 & 5:
no cooldown
SILVERS:
Roll out
Core & shoulder stability exercises
Pull up phase 1 work
Strength:
Front squat/goblet or plate squat: 4 x 4
WOD: Same as above, 2 rounds instead of four
Sunday, July 19, 2015
20 July 2015
Warm Up: (5 mins)
1 length:
walking lunge open to side angle
quadraped crawl
20 good mornings no load
spend 1 min in bottom of pole squat position
Front Squat 4 x 4, last set is a moneymaker, max reps 4+ (16-20 mins)
same weight all the way through, set starts when you are at your 4RM weight 3-4 min rest btwn sets
WOD (27 mins): 3 rounds of each, 1 minute work, 2 minutes rest for max reps of:
A: KB Snatch, alternating arms (55/35)
B: Double KB Jerk (55/35)
C: Goblet squat (55/35)
Rx 2: Less weight
You will complete all three rounds of one movement before moving on to the next one. We will start everyone at different stations to accomodate the station that requires two kbs
1 length:
walking lunge open to side angle
quadraped crawl
20 good mornings no load
spend 1 min in bottom of pole squat position
Front Squat 4 x 4, last set is a moneymaker, max reps 4+ (16-20 mins)
same weight all the way through, set starts when you are at your 4RM weight 3-4 min rest btwn sets
WOD (27 mins): 3 rounds of each, 1 minute work, 2 minutes rest for max reps of:
A: KB Snatch, alternating arms (55/35)
B: Double KB Jerk (55/35)
C: Goblet squat (55/35)
Rx 2: Less weight
You will complete all three rounds of one movement before moving on to the next one. We will start everyone at different stations to accomodate the station that requires two kbs
Thursday, July 16, 2015
17 July 2015
Warm Up:
200-400 jog @ easy pace (50%)
Ankle/calf/hip/achilles mobility
1 MIN MAX DU (compare to Jan 30, 2015)
Shoulder activation
Phase 1: None - work 3 sets of max L Sit hold off dip bars OR 3 x 3 bar dip negatives
Phase 2: As many strict pull ups as possible in 9 mins
Phase 3: 5 MIN AMRAP of kipping/butterfly pull ups
Phase 4: None - work 3 sets max ring dips, 3 mins rest
Phase 5: None - work 3 sets max ring dips, 3 mins rest
WOD: TRIPLE 1's (compare to July 14/14)
1000 m Row
100 DU
1 mile Run (1600 m)
Cool down:
Phase 1: 4 x 1 flexed arm hang max hold
Phase 2: 8 x 1 pull up with 5-7 second negative on way down
Phase 3: butterfly practice
Phase 4 & 5: Muscle up transitions on rings, no press out or Russian dip transition no press out
200-400 jog @ easy pace (50%)
Ankle/calf/hip/achilles mobility
1 MIN MAX DU (compare to Jan 30, 2015)
Shoulder activation
Phase 1: None - work 3 sets of max L Sit hold off dip bars OR 3 x 3 bar dip negatives
Phase 2: As many strict pull ups as possible in 9 mins
Phase 3: 5 MIN AMRAP of kipping/butterfly pull ups
Phase 4: None - work 3 sets max ring dips, 3 mins rest
Phase 5: None - work 3 sets max ring dips, 3 mins rest
WOD: TRIPLE 1's (compare to July 14/14)
1000 m Row
100 DU
1 mile Run (1600 m)
Cool down:
Phase 1: 4 x 1 flexed arm hang max hold
Phase 2: 8 x 1 pull up with 5-7 second negative on way down
Phase 3: butterfly practice
Phase 4 & 5: Muscle up transitions on rings, no press out or Russian dip transition no press out
Wednesday, July 15, 2015
16 July 2015
Roll out
Shoulder activation
Phase 1: 5 x 3-5 banded strict pull ups, if you can do over 5 switch bands
3 sets max hang, rest 1 min btwn efforts
Phase 2: Kipping technique
Phase 3: 4 sets max strict pull ups, 3 min rest btwn efforts
Phase 4: cooldown only
Phase 5: cooldown only
Bar warm up: 3 x 2 pull/muscle/dynamic snatches
WOD:
CrossFit Games Open 13.1 compare to Nov 6, 2014
As many reps in 17 mins as you can of:
40 Burpees
30 Snatches, 75/45 lbs
30 Burpees
30 Snatches, 135/75 lbs
20 Burpees
30 Snatches, 165/100 lbs
10 Burpees
Snatch, 210/120 lbs
Score is total reps completed.
Rx2:
Complete as many reps as possible in 17 mins of:
40 Burpees
30 Hang Power Snatches (45/35) same weight all the way through
30 Burpees
30 Hang Power Snatches
20 Burpees
30 Hang Power Snatches
10 Burpees
Hang snatch full squat as many reps as possible in remainder
MOD: Dowel
Cooldown:
Phase 1: 5 x 5 self assisted pull ups (low bar pull ups)
Phase 2: Barbell curls 3 x 10-12/accumulate 40 hollow rocks btwn sets of curls
Phase 3: Butterfly practice
Phase 4: 95 pull ups as fast as possible
Phase 5: 6 sets of pull ups, the goal is to hit 20 per set unbroken. Do not go over 20. 1 min rest btwn sets
SILVERS:
Roll out
Mobility
200-300 m jog
Shoulder activation
Pull up Phase 1
Strength: TGU
Skill: Dumbbell snatch
WOD: 15 MINS AMRAP
10 Dumbbell snatches (alt arms)
10 Box jumps/step ups
Shoulder activation
Phase 1: 5 x 3-5 banded strict pull ups, if you can do over 5 switch bands
3 sets max hang, rest 1 min btwn efforts
Phase 2: Kipping technique
Phase 3: 4 sets max strict pull ups, 3 min rest btwn efforts
Phase 4: cooldown only
Phase 5: cooldown only
Bar warm up: 3 x 2 pull/muscle/dynamic snatches
WOD:
As many reps in 17 mins as you can of:
40 Burpees
30 Snatches, 75/45 lbs
30 Burpees
30 Snatches, 135/75 lbs
20 Burpees
30 Snatches, 165/100 lbs
10 Burpees
Snatch, 210/120 lbs
Score is total reps completed.
Rx2:
Complete as many reps as possible in 17 mins of:
40 Burpees
30 Hang Power Snatches (45/35) same weight all the way through
30 Burpees
30 Hang Power Snatches
20 Burpees
30 Hang Power Snatches
10 Burpees
Hang snatch full squat as many reps as possible in remainder
MOD: Dowel
Cooldown:
Phase 1: 5 x 5 self assisted pull ups (low bar pull ups)
Phase 2: Barbell curls 3 x 10-12/accumulate 40 hollow rocks btwn sets of curls
Phase 3: Butterfly practice
Phase 4: 95 pull ups as fast as possible
Phase 5: 6 sets of pull ups, the goal is to hit 20 per set unbroken. Do not go over 20. 1 min rest btwn sets
SILVERS:
Roll out
Mobility
200-300 m jog
Shoulder activation
Pull up Phase 1
Strength: TGU
Skill: Dumbbell snatch
WOD: 15 MINS AMRAP
10 Dumbbell snatches (alt arms)
10 Box jumps/step ups
Tuesday, July 14, 2015
15 July 2015
Warm Up:
Roll out
Coach Matt upper and lower body lift prep
Shoulder activation (pick 4 exercises)
Phase 1: 5 x 5 self assisted pull ups (low bar pull ups)
Phase 2: Tabata kipping pull ups
Phase 3: 3 sets max rep kipping or butterfly pull ups 3 min rest btwn efforts
Phase 4: 3 x 5 weighted strict pull ups. go up 2.5 - 5 lbs over last week. Rest 3 mins btwn sets
Phase 5: 5 x 5 weighted strict pull ups. go up 2.5-5 lbs over last week. Rest 3 mins btwn sets
Back Squat: 4 x 5 @ same weight you did last week, last set is a moneymaker 5+ to max reps to fail
Push Press: 5 x 5 @ 5RM weight, 2nd and 4th sets behind the neck
WOD: 7 MIN EMOM:
1 length kb/db walking lunge 55/35
3 v ups
5 grasshoppers
Modify as necessary to get all work completed in allotted time
Cool Down:
Phase 1: 3 x 8-12 barbell curls
Phase 2: Accumulate 40 Banded face pulls
Phase 3: Butterfly practice
Phase 4: Butterfly practice (if needed)
Roll out
Coach Matt upper and lower body lift prep
Shoulder activation (pick 4 exercises)
Phase 1: 5 x 5 self assisted pull ups (low bar pull ups)
Phase 2: Tabata kipping pull ups
Phase 3: 3 sets max rep kipping or butterfly pull ups 3 min rest btwn efforts
Phase 4: 3 x 5 weighted strict pull ups. go up 2.5 - 5 lbs over last week. Rest 3 mins btwn sets
Phase 5: 5 x 5 weighted strict pull ups. go up 2.5-5 lbs over last week. Rest 3 mins btwn sets
Back Squat: 4 x 5 @ same weight you did last week, last set is a moneymaker 5+ to max reps to fail
Push Press: 5 x 5 @ 5RM weight, 2nd and 4th sets behind the neck
WOD: 7 MIN EMOM:
1 length kb/db walking lunge 55/35
3 v ups
5 grasshoppers
Modify as necessary to get all work completed in allotted time
Cool Down:
Phase 1: 3 x 8-12 barbell curls
Phase 2: Accumulate 40 Banded face pulls
Phase 3: Butterfly practice
Phase 4: Butterfly practice (if needed)
Monday, July 13, 2015
14 July 2015
Warm Up:
Rollout
Mobility
Dynamics: pick 5
Shoulder activation
Phase 1:
3 sets 8-12 banded pull ups. If you go over 12, move to a band with less resistance
Phase 2:
5 MIN EMOM of 1-3 strict pull ups
*Either add one more minute or try to do more consecutive reps than last week, if you have been adding minutes you are at 10 mins this week (or one more than last week, do not go over 10)
Phase 3:
5 MIN EMOM of 1-3 strict pull ups
*Either add one more minute or try to do more consecutive reps than last week, if you have been adding minutes, you are at 10 this week (or one more than last week, do not go over 10)
Phase 4:
6 MIN EMOM 20 seconds of unbroken kipping/butterfly pull ups aiming for 18-22 reps for the first set. If you drop off the bar in the 20 second period, do not jump back on until the next minute comes around
Phase 5:
Tabata kipping/butterfly chest to bar pull ups
WOD: Northwest Regional 10.1
3 RFT
10 OHS (135/95)
50 DU
Rx2: 95/65
MOD:
Less weight
tuck jumps
Cooldown:
Phase 1: Accumulate 50 Ring Rows. If you can string more than 10 together, elevate or move the feet to make more difficult
Accumulate 50 banded face pulls
Phase 2:
Kipping pull up practice
Accumulate 55 hollow rocks between max sets of strict pull ups (so before and after each set of hollow rocks, you do a max set of strict pull ups until you have done 55 hollow rocks total. If you do 55 unbroken hollow rocks, that will be one set of pull ups before and after. If you have to break them up, you will do pull ups before and after you start your next set until you have done all 55).
Phase 3
35 kipping/butterfly pull ups as fast as possible and in the least amt of sets
Phase 4:
no cooldown
Phase 5:
no cooldown
SILVERS:
Roll Out
Row 500-800 m at easy pace
Mobility/stability exercises to include quadraped crawl, deadbugs, and birddogs
Accumulate 2 mins in hollow body hold position
Shoulder activation
Pull ups phase 1
WOD:
10 MIN AMRAP
2 t & b sandbag shuttle runs
10 L seated dumbbell press
10 KB swings (russian)
Rollout
Mobility
Dynamics: pick 5
Shoulder activation
Phase 1:
3 sets 8-12 banded pull ups. If you go over 12, move to a band with less resistance
Phase 2:
5 MIN EMOM of 1-3 strict pull ups
*Either add one more minute or try to do more consecutive reps than last week, if you have been adding minutes you are at 10 mins this week (or one more than last week, do not go over 10)
Phase 3:
5 MIN EMOM of 1-3 strict pull ups
*Either add one more minute or try to do more consecutive reps than last week, if you have been adding minutes, you are at 10 this week (or one more than last week, do not go over 10)
Phase 4:
6 MIN EMOM 20 seconds of unbroken kipping/butterfly pull ups aiming for 18-22 reps for the first set. If you drop off the bar in the 20 second period, do not jump back on until the next minute comes around
Phase 5:
Tabata kipping/butterfly chest to bar pull ups
WOD: Northwest Regional 10.1
3 RFT
10 OHS (135/95)
50 DU
Rx2: 95/65
MOD:
Less weight
tuck jumps
Cooldown:
Phase 1: Accumulate 50 Ring Rows. If you can string more than 10 together, elevate or move the feet to make more difficult
Accumulate 50 banded face pulls
Phase 2:
Kipping pull up practice
Accumulate 55 hollow rocks between max sets of strict pull ups (so before and after each set of hollow rocks, you do a max set of strict pull ups until you have done 55 hollow rocks total. If you do 55 unbroken hollow rocks, that will be one set of pull ups before and after. If you have to break them up, you will do pull ups before and after you start your next set until you have done all 55).
Phase 3
35 kipping/butterfly pull ups as fast as possible and in the least amt of sets
Phase 4:
no cooldown
Phase 5:
no cooldown
SILVERS:
Roll Out
Row 500-800 m at easy pace
Mobility/stability exercises to include quadraped crawl, deadbugs, and birddogs
Accumulate 2 mins in hollow body hold position
Shoulder activation
Pull ups phase 1
WOD:
10 MIN AMRAP
2 t & b sandbag shuttle runs
10 L seated dumbbell press
10 KB swings (russian)
Sunday, July 12, 2015
13 July 2015
Warm Up:
Row 500-700 m at 60% pace
Shoulder activation exercises
RETEST PULL UPS:
Phase 1: 3 attempts at one strict pull up
If failed attempt after 3 tries, 3 attempts at strict pull up with smallest band possible
Phase 2: attempt 5 unbroken strict pull ups
Phase 3: One max set of unbroken pull ups
Phase 4 & 5: Weighted 3 RM max weight strict pull ups
WOD:
"MARY" compare to Nov 3, 2014
20 MIN AMRAP
5 HSPU
10 Alt Pistols
15 Pull Ups
Rx2: self assisted pull ups or jumping pull ups w/controlled descent/band/pole assisted or off the box pistols, L seated dumbbell presses for HSPU (as heavy as possible while maintaining good form) or pike hspu off box
Cooldown:
Mobility
Row 500-700 m at 60% pace
Shoulder activation exercises
RETEST PULL UPS:
Phase 1: 3 attempts at one strict pull up
If failed attempt after 3 tries, 3 attempts at strict pull up with smallest band possible
Phase 2: attempt 5 unbroken strict pull ups
Phase 3: One max set of unbroken pull ups
Phase 4 & 5: Weighted 3 RM max weight strict pull ups
WOD:
"MARY" compare to Nov 3, 2014
20 MIN AMRAP
5 HSPU
10 Alt Pistols
15 Pull Ups
Rx2: self assisted pull ups or jumping pull ups w/controlled descent/band/pole assisted or off the box pistols, L seated dumbbell presses for HSPU (as heavy as possible while maintaining good form) or pike hspu off box
Cooldown:
Mobility
Thursday, July 9, 2015
10 July 2015
Warm Up:
Roll out
Coach Matt's lower body and upper body lift prep
Mobility
Pigeon
Couch Stretch
Scorpion
Iron Cross
Front Squats: 5 MIN EMOM
3 reps 1 1/4 bounce front squats @ 75% BW
Press: 5 x 5
Cooldown:
Tabata V ups
Roll out
Coach Matt's lower body and upper body lift prep
Mobility
Pigeon
Couch Stretch
Scorpion
Iron Cross
Front Squats: 5 MIN EMOM
3 reps 1 1/4 bounce front squats @ 75% BW
Press: 5 x 5
Cooldown:
Tabata V ups
Wednesday, July 8, 2015
9 July 2015
Warm Up:
Roll out
Dynamics (do 6 lengths total)
Shoulder activation
Side lying shoulder rotations
Sleeper
Superfriend t spine and internal rotation exercises
Phase 1: 5 x 3-5 banded strict pull ups, if you can do over 5 switch bands
3 sets max hang, rest 1 min btwn efforts
Phase 2: Kipping technique
Phase 3: 4 sets max strict pull ups, 3 min rest btwn efforts
Phase 4: 90 pull ups as fast as possible (you may choose to do this as cooldown instead)
Phase 5: 6 sets of pull ups, the goal is to hit 20 per set unbroken. Do not go over 20. 1 min rest btwn sets
WOD:
Complete as many rounds as possible in 10 mins of:
Run, 200 m
10 Toes-to-bars
Row, 200 m
Rx2: Toes to Rings
MOD: Leg raises
Cooldown:
Phase 1: 5 x 5 self assisted pull ups (low bar pull ups)
Phase 2: Barbell curls 3 x 10-12/accumulate 40 hollow rocks btwn sets of curls
Phase 3: Butterfly practice
Phase 4 & 5: None
SILVERS:
Same as regular class
Roll out
Dynamics (do 6 lengths total)
Shoulder activation
Side lying shoulder rotations
Sleeper
Superfriend t spine and internal rotation exercises
Phase 1: 5 x 3-5 banded strict pull ups, if you can do over 5 switch bands
3 sets max hang, rest 1 min btwn efforts
Phase 2: Kipping technique
Phase 3: 4 sets max strict pull ups, 3 min rest btwn efforts
Phase 4: 90 pull ups as fast as possible (you may choose to do this as cooldown instead)
Phase 5: 6 sets of pull ups, the goal is to hit 20 per set unbroken. Do not go over 20. 1 min rest btwn sets
WOD:
Complete as many rounds as possible in 10 mins of:
Run, 200 m
10 Toes-to-bars
Row, 200 m
Rx2: Toes to Rings
MOD: Leg raises
Cooldown:
Phase 1: 5 x 5 self assisted pull ups (low bar pull ups)
Phase 2: Barbell curls 3 x 10-12/accumulate 40 hollow rocks btwn sets of curls
Phase 3: Butterfly practice
Phase 4 & 5: None
SILVERS:
Same as regular class
Tuesday, July 7, 2015
8 July 2015
Warm Up:
Row 400-500 m at 50% pace
Shoulder activation
3 x 10 air squats for quality
Phase 1: 5 x 5 self assisted pull ups (low bar pull ups)
Phase 2: Tabata kipping pull ups
Phase 3: 3 sets max rep kipping or butterfly pull ups 3 min rest btwn efforts
Phase 4: 3 x 5 weighted strict pull ups. go up 2.5 - 5 lbs over last week. Rest 3 mins btwn sets
Phase 5: 5 x 5 weighted strict pull ups. go up 2.5-5 lbs over last week. Rest 3 mins btwn sets
WOD: JACKIE Compare to Sept 16. 2014
1000m Row
50 Thrusters 45#/35#
30 Pull-Ups
Rx2: Low bar pull ups
MOD: Ring Rows
Cool Down:
Phase 1: 3 x 8-12 barbell curls
Phase 2: Accumulate 40 Banded face pulls
Phase 3: Butterfly practice
Phase 4: Butterfly practice (if needed)
Row 400-500 m at 50% pace
Shoulder activation
3 x 10 air squats for quality
Phase 1: 5 x 5 self assisted pull ups (low bar pull ups)
Phase 2: Tabata kipping pull ups
Phase 3: 3 sets max rep kipping or butterfly pull ups 3 min rest btwn efforts
Phase 4: 3 x 5 weighted strict pull ups. go up 2.5 - 5 lbs over last week. Rest 3 mins btwn sets
Phase 5: 5 x 5 weighted strict pull ups. go up 2.5-5 lbs over last week. Rest 3 mins btwn sets
WOD: JACKIE Compare to Sept 16. 2014
1000m Row
50 Thrusters 45#/35#
30 Pull-Ups
Rx2: Low bar pull ups
MOD: Ring Rows
Cool Down:
Phase 1: 3 x 8-12 barbell curls
Phase 2: Accumulate 40 Banded face pulls
Phase 3: Butterfly practice
Phase 4: Butterfly practice (if needed)
Monday, July 6, 2015
7 July 2015
Roll Out
Dynamics (5-10 mins)
Shoulder activation (10 mins)
Pole squat (spend 1 min in bottom position)
Phase 1:
3 sets 8-12 banded pull ups. If you go over 12, move to a band with less resistance
Phase 2:
5 MIN EMOM of 1-3 strict pull ups
*Either add one more minute or try to do more consecutive reps than last week, if you have been adding minutes you are at 10 mins this week (or one more than last week
Phase 3:
5 MIN EMOM of 1-3 strict pull ups
*Either add one more minute or try to do more consecutive reps than last week, if you have been adding minutes, you are at 10 this week (or one more than last week)
Phase 4:
6 MIN EMOM 20 seconds of unbroken kipping/butterfly pull ups aiming for 18-22 reps for the first set. If you drop off the bar in the 20 second period, do not jump back on until the next minute comes around
Phase 5:
Tabata kipping/butterfly chest to bar pull ups
Back Squat 4 x 4 @ same weight or +5lbs from last week (if you did not go up last week)
3 x 2 Pull/Muscle/Dynamic Cleans
gradually add weight through set 2 and 3
WOD: 3 RFT
15 Hang Power Cleans (135/95)
15 Burpees
Rx2:
115/75
MOD:
Dumbbell or medball cleans
If you are not doing Rx2 weight you will automatically move to dumbbells or the medball
Cooldown:
Phase 1: Accumulate 45 Ring Rows. If you can string more than 10 together, elevate or move the feet to make more difficult
Accumulate 45 banded face pulls
Phase 2:
Kipping pull up practice
Accumulate 50 hollow rocks between max sets of strict pull ups (so before and after each set of hollow rocks, you do a max set of strict pull ups until you have done 50 hollow rocks total. If you do 50 unbroken hollow rocks, that will be one set of pull ups before and after. If you have to break them up, you will do pull ups before and after you start your next set until you have done all 50).
Phase 3
30 kipping/butterfly pull ups as fast as possible and in the least amt of sets
Phase 4:
no cooldown
Phase 5:
no cooldown
SILVERS:
Pull up phase 1
Skill work: cleans
WOD:
3 RFT
10 Hang Clean pulls
10 burpees
Cooldown: Phase 1
Dynamics (5-10 mins)
Shoulder activation (10 mins)
Pole squat (spend 1 min in bottom position)
Phase 1:
3 sets 8-12 banded pull ups. If you go over 12, move to a band with less resistance
Phase 2:
5 MIN EMOM of 1-3 strict pull ups
*Either add one more minute or try to do more consecutive reps than last week, if you have been adding minutes you are at 10 mins this week (or one more than last week
Phase 3:
5 MIN EMOM of 1-3 strict pull ups
*Either add one more minute or try to do more consecutive reps than last week, if you have been adding minutes, you are at 10 this week (or one more than last week)
Phase 4:
6 MIN EMOM 20 seconds of unbroken kipping/butterfly pull ups aiming for 18-22 reps for the first set. If you drop off the bar in the 20 second period, do not jump back on until the next minute comes around
Phase 5:
Tabata kipping/butterfly chest to bar pull ups
Back Squat 4 x 4 @ same weight or +5lbs from last week (if you did not go up last week)
3 x 2 Pull/Muscle/Dynamic Cleans
gradually add weight through set 2 and 3
WOD: 3 RFT
15 Hang Power Cleans (135/95)
15 Burpees
Rx2:
115/75
MOD:
Dumbbell or medball cleans
If you are not doing Rx2 weight you will automatically move to dumbbells or the medball
Cooldown:
Phase 1: Accumulate 45 Ring Rows. If you can string more than 10 together, elevate or move the feet to make more difficult
Accumulate 45 banded face pulls
Phase 2:
Kipping pull up practice
Accumulate 50 hollow rocks between max sets of strict pull ups (so before and after each set of hollow rocks, you do a max set of strict pull ups until you have done 50 hollow rocks total. If you do 50 unbroken hollow rocks, that will be one set of pull ups before and after. If you have to break them up, you will do pull ups before and after you start your next set until you have done all 50).
Phase 3
30 kipping/butterfly pull ups as fast as possible and in the least amt of sets
Phase 4:
no cooldown
Phase 5:
no cooldown
SILVERS:
Pull up phase 1
Skill work: cleans
WOD:
3 RFT
10 Hang Clean pulls
10 burpees
Cooldown: Phase 1
Sunday, July 5, 2015
6 July 2015
Warm Up:
Roll out
Mobility
Run Prep
WOD:
Run 5km
Roll out
Mobility
Run Prep
WOD:
Run 5km
Thursday, July 2, 2015
3 July 2015
Warm up:
400 m jog at 50% pace
Coach Matt's upper body lift warm up
Shoulder activation
Phase 1: None - work 3 sets of max L Sit hold off dip bars OR 3 x 3 bar dip negatives
Phase 2: As many strict pull ups as possible in 9 mins
Phase 3: 5 MIN AMRAP of kipping/butterfly pull ups
Phase 4: None - work 3 sets max ring dips, 3 mins rest
Phase 5: None - work 3 sets max ring dips, 3 mins rest
WOD: OPEN WOD 12.1 Compare to Feb 10, 2015
7 mins of burpees
Cool down:
Phase 1: 3 x 1 flexed arm hang max hold
Phase 2: 7 x 1 pull up with 5-7 second negative on way down
Phase 3: butterfly practice
Phase 4 & 5: Muscle up transitions on rings, no press out or Russian dip transition no press out
400 m jog at 50% pace
Coach Matt's upper body lift warm up
Shoulder activation
Phase 1: None - work 3 sets of max L Sit hold off dip bars OR 3 x 3 bar dip negatives
Phase 2: As many strict pull ups as possible in 9 mins
Phase 3: 5 MIN AMRAP of kipping/butterfly pull ups
Phase 4: None - work 3 sets max ring dips, 3 mins rest
Phase 5: None - work 3 sets max ring dips, 3 mins rest
WOD: OPEN WOD 12.1 Compare to Feb 10, 2015
7 mins of burpees
Cool down:
Phase 1: 3 x 1 flexed arm hang max hold
Phase 2: 7 x 1 pull up with 5-7 second negative on way down
Phase 3: butterfly practice
Phase 4 & 5: Muscle up transitions on rings, no press out or Russian dip transition no press out
Wednesday, July 1, 2015
2 July 2015
Warm Up:
Roll Out, include T Spine mobility
Dynamics (3-5 lengths, including walking lunge to side angle)
Shoulder activation
(include side lying shoulder rotations, 5 per side)
Phase 1: 5 x 3-5 banded strict pull ups, if you can do over 5 switch bands
3 sets max hang, rest 1 min btwn efforts
Phase 2: Kipping technique
Phase 3: 4 sets max strict pull ups, 3 min rest btwn efforts
Phase 4: 85 pull ups as fast as possible
Phase 5: 6 sets of pull ups, the goal is to hit 20 per set unbroken. Do not go over 20. 1 min rest btwn sets
Pole squat- spend 1 min in bottom position mobilising
Good mornings, no load
Run prep/mobility
WOD::"NANCY"
5 rounds for time:
400m Run
Overhead Squats, 15 reps (95/65)
Rx2: 85/55
MOD: less than 85/55
Cooldown:
Phase 1: 5 x 5 self assisted pull ups (low bar pull ups)
Phase 2: Barbell curls 3 x 10-12/accumulate 35 hollow rocks btwn sets of curls
Phase 3: Butterfly practice
Phase 4 & 5: None
SILVERS:
Roll out
200 m jog/fast walk
Coach Matt's upper and lower body lift prep
Shoulder activation
Pull Up work: Phase 1
WOD: NANCY
5 Rounds
200 m Run
15 Air Squats
Cool down: Phase 1
Roll Out, include T Spine mobility
Dynamics (3-5 lengths, including walking lunge to side angle)
Shoulder activation
(include side lying shoulder rotations, 5 per side)
Phase 1: 5 x 3-5 banded strict pull ups, if you can do over 5 switch bands
3 sets max hang, rest 1 min btwn efforts
Phase 2: Kipping technique
Phase 3: 4 sets max strict pull ups, 3 min rest btwn efforts
Phase 4: 85 pull ups as fast as possible
Phase 5: 6 sets of pull ups, the goal is to hit 20 per set unbroken. Do not go over 20. 1 min rest btwn sets
Pole squat- spend 1 min in bottom position mobilising
Good mornings, no load
Run prep/mobility
WOD::"NANCY"
5 rounds for time:
400m Run
Overhead Squats, 15 reps (95/65)
Rx2: 85/55
MOD: less than 85/55
Cooldown:
Phase 1: 5 x 5 self assisted pull ups (low bar pull ups)
Phase 2: Barbell curls 3 x 10-12/accumulate 35 hollow rocks btwn sets of curls
Phase 3: Butterfly practice
Phase 4 & 5: None
SILVERS:
Roll out
200 m jog/fast walk
Coach Matt's upper and lower body lift prep
Shoulder activation
Pull Up work: Phase 1
WOD: NANCY
5 Rounds
200 m Run
15 Air Squats
Cool down: Phase 1
Tuesday, June 30, 2015
1 July 2015
WOD:
Batman and Robin
In teams of 2
26 Minute AMRAP
Partner A runs one 400M Sprint
Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back.
Switch and repeat. (score is reps of hang power clean and jerks) (Each person only runs once and C and J’s once)
Partner A runs 400 M
Partner B does AMRAP Back squats from floor until A returns.
Switch and repeat.
Again, each person only runs once and squats once. Each back squat = 1 pt
Partner A runs 400 M
Partner B does AMRAP Double Unders
Switch and repeat. 10 Double Unders= 1 pt, round down.
Partner A runs 400 M
Partner B does AMRAP Burpees
Switch and repeat.
5 burpees= 1 pt
If above is completed in less than 26 minutes, start over and continue until 26 minute cap.
The run does not count towards your rep count, it's just there for suck value.
Batman and Robin
In teams of 2
26 Minute AMRAP
Partner A runs one 400M Sprint
Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back.
Switch and repeat. (score is reps of hang power clean and jerks) (Each person only runs once and C and J’s once)
Partner A runs 400 M
Partner B does AMRAP Back squats from floor until A returns.
Switch and repeat.
Again, each person only runs once and squats once. Each back squat = 1 pt
Partner A runs 400 M
Partner B does AMRAP Double Unders
Switch and repeat. 10 Double Unders= 1 pt, round down.
Partner A runs 400 M
Partner B does AMRAP Burpees
Switch and repeat.
5 burpees= 1 pt
If above is completed in less than 26 minutes, start over and continue until 26 minute cap.
The run does not count towards your rep count, it's just there for suck value.
Monday, June 29, 2015
30 June 2015
HAPPY BASELINE DAY!
Phase 1: 5 x 5 self assisted pull ups (low bar pull ups)
Phase 2: Tabata kipping pull ups
Phase 3: 3 sets max rep kipping or butterfly pull ups 3 min rest btwn efforts
Phase 4: 3 x 5 weighted strict pull ups. go up 2.5 - 5 lbs over last week. Rest 3 mins btwn sets
Phase 5: 5 x 5 weighted strict pull ups. go up 2.5-5 lbs over last week. Rest 3 mins btwn sets
*NOTE* It is up to you whether you want to do this work before or after baseline. If you choose after, you can do this as your cooldown.
Warm up: Athlete's choice for baseline prep
Phase 1: 5 x 5 self assisted pull ups (low bar pull ups)
Phase 2: Tabata kipping pull ups
Phase 3: 3 sets max rep kipping or butterfly pull ups 3 min rest btwn efforts
Phase 4: 3 x 5 weighted strict pull ups. go up 2.5 - 5 lbs over last week. Rest 3 mins btwn sets
Phase 5: 5 x 5 weighted strict pull ups. go up 2.5-5 lbs over last week. Rest 3 mins btwn sets
*NOTE* It is up to you whether you want to do this work before or after baseline. If you choose after, you can do this as your cooldown.
WOD:
Baseline
500m row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
For time
Rx2: modification of any movements incl thighs touching ground on push ups
Cool Down:
Phase 1: 3 x 8-12 barbell curls
Phase 2: Accumulate 40 Banded face pulls
Phase 3: Butterfly practice
Phase 4: Butterfly practice (if needed)
Silvers:
Rollout
Row 400-600 m at 60% pace
walking lunge open to side angle
pole squats, accumulate 60 seconds in bottom position mobilising
seated wall slides
half kneeling bottoms up press
deadbugs
birddogs
Scap pull ups
Scap push ups
Accumulate 60 seconds of hollow body hold
Accumulate 60 seconds of superman hold
Accumulate 120 seconds of front plank
Accumulate 60 seconds of each side plank
Pull Up work phase 1 (see above)
WOD: BASELINE
Row 500 m
40 Air Squats
30 Sit Ups
20 Push Ups (low bar)
10 Pull Ups (ring rows)
Cool down: Phase 1
Cool Down:
Phase 1: 3 x 8-12 barbell curls
Phase 2: Accumulate 40 Banded face pulls
Phase 3: Butterfly practice
Phase 4: Butterfly practice (if needed)
Silvers:
Rollout
Row 400-600 m at 60% pace
walking lunge open to side angle
pole squats, accumulate 60 seconds in bottom position mobilising
seated wall slides
half kneeling bottoms up press
deadbugs
birddogs
Scap pull ups
Scap push ups
Accumulate 60 seconds of hollow body hold
Accumulate 60 seconds of superman hold
Accumulate 120 seconds of front plank
Accumulate 60 seconds of each side plank
Pull Up work phase 1 (see above)
WOD: BASELINE
Row 500 m
40 Air Squats
30 Sit Ups
20 Push Ups (low bar)
10 Pull Ups (ring rows)
Cool down: Phase 1
Sunday, June 28, 2015
29 June 2015
Warm up:
Coach Matt's warm up - upper and lower lift prep
Shoulder activation, pick five
Phase 1:
3 sets 8-12 banded pull ups. If you go over 12, move to a band with less resistance
Phase 2:
5 MIN EMOM of 1-3 strict pull ups
*Either add one more minute or try to do more consecutive reps than last week, if you have been adding minutes you are at 9 mins this week (or one more than last week
Phase 3:
5 MIN EMOM of 1-3 strict pull ups
*Either add one more minute or try to do more consecutive reps than last week, if you have been adding minutes, you are at 9 this week (or one more than last week)
Phase 4:
7 MIN EMOM 20 seconds of unbroken kipping/butterfly pull ups aiming for 18-22 reps for the first set. If you drop off the bar in the 20 second period, do not jump back on until the next minute comes around
Phase 5:
Tabata kipping/butterfly chest to bar pull ups
Bench Press: 5 x 5 to heavy last set
Back squat: 4 x 4 add 5 lbs to weight you did last time
Cooldown:
Phase 1: Accumulate 40 Ring Rows. If you can string more than 10 together, elevate or move the feet to make more difficult
Accumulate 40 banded face pulls
Phase 2:
Kipping pull up practice
Accumulate 45 hollow rocks between max sets of strict pull ups (so before and after each set of hollow rocks, you do a max set of strict pull ups until you have done 45 hollow rocks total. If you do 40 unbroken hollow rocks, that will be one set of pull ups before and after. If you have to break them up, you will do pull ups before and after you start your next set until you have done all 45).
Phase 3
20 kipping/butterfly pull ups as fast as possible and in the least amt of sets
Phase 4:
no cooldown
Phase 5:
no cooldown
Coach Matt's warm up - upper and lower lift prep
Shoulder activation, pick five
Phase 1:
3 sets 8-12 banded pull ups. If you go over 12, move to a band with less resistance
Phase 2:
5 MIN EMOM of 1-3 strict pull ups
*Either add one more minute or try to do more consecutive reps than last week, if you have been adding minutes you are at 9 mins this week (or one more than last week
Phase 3:
5 MIN EMOM of 1-3 strict pull ups
*Either add one more minute or try to do more consecutive reps than last week, if you have been adding minutes, you are at 9 this week (or one more than last week)
Phase 4:
7 MIN EMOM 20 seconds of unbroken kipping/butterfly pull ups aiming for 18-22 reps for the first set. If you drop off the bar in the 20 second period, do not jump back on until the next minute comes around
Phase 5:
Tabata kipping/butterfly chest to bar pull ups
Bench Press: 5 x 5 to heavy last set
Back squat: 4 x 4 add 5 lbs to weight you did last time
Cooldown:
Phase 1: Accumulate 40 Ring Rows. If you can string more than 10 together, elevate or move the feet to make more difficult
Accumulate 40 banded face pulls
Phase 2:
Kipping pull up practice
Accumulate 45 hollow rocks between max sets of strict pull ups (so before and after each set of hollow rocks, you do a max set of strict pull ups until you have done 45 hollow rocks total. If you do 40 unbroken hollow rocks, that will be one set of pull ups before and after. If you have to break them up, you will do pull ups before and after you start your next set until you have done all 45).
Phase 3
20 kipping/butterfly pull ups as fast as possible and in the least amt of sets
Phase 4:
no cooldown
Phase 5:
no cooldown
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