1 May 2015

Mobility:  Roll out glutes, quads, hamstrings

Warm Up:  Row at 70% pace 500-800 m

Strength:
Gymnastics Skill work, 1 min rest btwn sets
Pull Up Stream:
3 sets 8-10 strict banded pull up
3 sets 10 ring rows, focus on hollow body, pulling rings to chest/armpit
If ring rows are starting to get easy, elevate off box
3 x 10 barbell or dumbbell rows

HSPU stream:
3 sets 5-8 negatives
3 x 2 quality nose & toes wall walks CONTROL CONTROL CONTROL
3 sets max hold frog stand
3 sets around and back handstand pike bear crawl off box

WOD:  100 situps for time

30 April 2015

Warm Up:
Athlete's choice / run prep

Pre:  3 x 800 m Run TT
This is a max effort run with 5 mins rest btwn sets

Warm up shoulders/overhead squat prep

5 x 3 RM Overhead squat
off racks, jerk behind the head
Work up to your 3RM weight and that's where your set starts

SILVERS:
Skill work:  wall planks/wall walks (nose and toes is the goal)

Strength:  Overhead squat

WOD:
4 x 400 m run
2 mins rest btwn rounds

OR

6 x 400 m ROW
2 min rest btwn rounds

29 April 2015

Warm Up:
Dynamics
Theraband shoulder activation
Scap pull/push up
Inchworm
1 x 5 Negative pull ups

WOD:  "Helen"
3 RFT
400m Run
21 KB Swings (35/55)  American
12 Pull Ups

Rx2:  Less weight and/or ring rows for pull ups

28 April 2015

Warm Up:  Athlete's choice/run prep

Pre:  6 x 400 m RUN
2 min rest btwn

WOD:
7 MIN AMRAP
15 DU
10 Burpees
5 Dips (ring)

Rx2
Bar dips

MOD:
DU attempts
Bench dips

Silvers:
Strength:
Back Squat

Skill:  Hollow body / superman rollovers

WOD:
7 MIN AMRAP
15 DU
10 Burpees
5 Bench dips

27 April 2015

Warm Up:
Dynamics
Shoulder mobility
Scap push ups
Scap pull ups

Strength:
Press 4 x 5 work up to heavy set of five for last two sets
Push press 4 x 5 work up to heavy set of five for last two sets

Warm up back squat

WOD:
21-15-9
Back Squat 225/155
KB Swings 55/35 AMERICAN

Rx2:
Back Squats (155/105)
Same weight KB's

MOD:
Less weight
Russian style swings

24 April 2015

Warm Up:
Athlete's choice

Pre: 3 x 1000 m Run, 3 mins rest btwn rounds

WOD:  2 min max reps Double Unders

Rx2:  DU Attempts

23 April 2015

Warm Up:
Straight leg row 600-800 m
-You will start with your legs extended (knees slightly corkscrewed) and will generate the pull using your core/arms/hip hinge

Front squat skill transfers w bar

Strength:  Front Squat
6 x 4
Last three sets at heavier weight than last week tuesday

WOD:  12 MIN AMRAP
5 TTB
10 Alt single arm DB or KB Snatches (35/55)

Rx2:  TTB or TTR and/or (25/45)

MOD:  Knees to chest or leg raises (hanging) and/or less weight

22 April 2015

Warm Up:
Dynamics
Inchworm
Good Mornings
Couch
Pigeon
Banded hip distraction

Strength:  Deadlifts
7-5-3-3-3 work up to heavy set of 3

*if you are a regular attender of the barbell class you can replace deadlift with snatch grip deadlift OR snatch/clean pulls, same rep scheme

WOD:
7 Rounds
7 V Ups
10 Medball cleans (14/20)
30 DU

Rx2:
V sit ups
less weight for MBC's
50 line hopovers

21 April 2015

Dynamics
Squat therapy
Hip Mobility
Ankle/achilles/calf

Pre:  4 x 400m Run
2 min rest btwn runs

10 Rounds 1:15 EMOM
Back Squat
2 reps @ 70%

BOOTCAMP:

4 x 400m Run
2 min rest btwn rounds

REST 5 MINS

12 MIN EMOM:
2 Tire Flips (jump in and out each rep)
1 Dumbbell Manmaker

REST 2 MINS

1 MIN MAX REPS Sit Ups

SILVERS:
Gymnastics Strength:
Pull Ups
Push Ups

PRE:  4 x 200m Run 1:30 rest btwn rounds

WOD:  10 MIN EMOM
5 Slam Balls
1 Burpee

20 April 2015

Warm Up:
Dynamics
Theraband shoulder activation
Rotator cuff strength work
Scap push ups
T's/Y's/W's

Strength:
5 x 3 Negative Dip (bar or ring)
3 sets max rep dips (mod: tricep dips off box with feet elevated/mod 2 dips off box)
3 x 5 Negative push ups (or negative HSPU)
Accumulate 3 mins in handstand or high wall plank or inversion full pike off box
5 x 5 Bent over barbell or dumbbell rows

WOD:
21-15-9-15-21
Sit Ups
Air squats

17 April 2015

Warm Up:
Dynamics
Squat therapy
Mobility
Shoulder stability/rotator

Strength:  Back Squats 6 x 4
last 3 sets at 75%
3-4 mins rest btwn sets

WOD:  12 MIN AMRAP (CAP)
+1 Bear Complex (125/85)
+1 Tire Flip

Rx2: 95/65 and smaller tire

16 April 2015

Warm Up:
Dynamics
Shoulder Theraband Activation
T's/Y/W/s
Scap pull ups/push ups
Ankle/achilles/calf mob

PRE WOD: 10 x 200 m RUN/1:30 rest btwn rounds

WOD:  3 Rounds
25 DU
10 Push Press @ 60%

Rx2:  low box step ups/less than 60%

15 April 2015

Warm up:
Tabata row @ 65% pace, 500-800 m
Mobility

WOD:  30 MIN AMRAP
With a partner, one works at a time
400 m run
20 Pull Ups
30 Wall ball (14/20 to 9/10)

One partner will complete all of one task, so round one partner A does the run, partner B does the pull ups, Partner A does the wall ball etc

Rx2:
Low bar pull ups
Less weight/height/depth on wall balls

*borrowed from Invictus CrossFit*

14 April 2015

Warm Up:
400 m run
lunges open to side angle
t spine mobility
hip mobility

Strength:  Front Squat
4 x 4 same weight all sets, as heavy as possible
3 mins rest btwn sets

WOD:  10 MIN EMOM
Even: 5 HSPU/Rx2 Push Up/MOD Negative Push up
ODD: 5 thrusters (95/65) Rx2 same weight MOD: less weight

BOOTCAMP:
same warm up

SKILL WORK:  3 x 2 per side TGU

BUY IN:  1000 m ROW
Then 10 MIN AMRAP
5 Push Ups (modify as per coach)
5 Medball cleans
15 Double Unders
Then CASH OUT:  1000m ROW

SILVERS:
Skill work:  Rope Climbs
Strength work:  Pull Ups :  3 position holds 10 sets/3 x 3 Negatives

WOD:  10 MIN EMOM
Even: 4 short shuttle lengths
ODD: 10 KB Swings

13 April 2015

Warm Up:
Dynamics
Achilles/ankle/calf mobility

SKILL WORK:
3 sets max superman hold
3 sets max handstand hold (nose and toes) or wall plank hold

WOD:  Compare to Sept. 22/14
4 x 800 m RUN
2:30 rest between runs

Cool down:  Tabata yoga
Pick 2 poses and alternate through one tabata

10 April 2015

Warm Up:
Dynamics
Shoulder Theraband Activation
T's/Y's/W's
Scap pull ups
Scap push ups

Skill work:
Hollow hold progressions
Hold each progression for 10 secs, do 5 sets total

Ring Row Progressions
3 sets of 10 each progression, do in order shown

3 x 5 Maltese Dumbbell Bench Press (coach to determine load)

WOD:
Full Tabata of each:
Rx: Dumbbell weighted pull ups (strict)
Rx2:  Reg pull ups (strict)
Mod: Elevated ring rows
Mod2: Ring Rows

Rx:  Pistol squats (no more than 3 per side at once)
Rx2:  Air squats

9 April 2015

Warm Up:
Dynamics
Inchworm
scorpion
iron cross
Hip mobility
Good mornings (no load)

Strength:  Deadlift 4 x 6 same weight
3 mins rest btwn sets

WOD:
6 MIN
Buy in:  1000 m row or 800 m Run
In remainder of time:
Max reps overhead squats (95/65)

SILVERS:
Strength:  Press

WOD:
1000 m Row
then 21-15-9
KB Swings
Low box fast step ups

8 April 2015

Warm Up:
Dynamics
T's/Y's / W's
Deadbugs
Scap push ups
Sit in bottom of squat and mobilize 1 min accum

Strength:  Back Squats 4 x 4 at heaviest weight possible, rest 4 minutes btwn sets (so HEAVY)

WOD:

4 MIN AMRAP
15 DU
1 t & b bear crawl

Rx2:  green box step ups

REST 1 MIN

4 MIN AMRAP
4 Short shuttle lengths
1 Rope Climb

Rx2:  1 length seal crawl (no legs to be used at all, dead weight)

7 Apr 2015

Warm Up:
10 t & b long -forward one way, backwards back
Mobility

Gymnastics skill work:
Pull Up Stream:
1 x 10 negatives
1 x 10 3 position holds 10 secs hold/20 rest btwn sets
1 x 10 elevated ring rows

Muscle Up Stream:
3 sets max dips (bar/ring)
3 sets max false grip ring pulls
3 x 2 seated transitions (banded if needed, no band for advanced)
2 x 3 Russian dips

WOD:
3 RFT
500 m ROW
21 Burpees
400 m RUN

6 Apr 2015

Warm Up:
Dynamics
TSpine mobility
Shoulder stability
Inch worm
RDL kettlebell

Bar warm Up:  3 x 2 Hang Pull/muscle/dynamic

DT: Compare to Oct 28, 2014
5 rounds for time:
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)

Rx2: 125/85

MOD:  Less weight
or modified movements:  KB DL/High hang clean or medball clean/DB Push jerk

3 April 2015

Warm up:
athlete's choice

WOD:
4 x 800 m Run
3 min rest btwn rounds

Don't forget, if you are around this afternoon, we will be at the gym at noon and will aim to start cleanup at 1 pm.  If you have spades, wheelbarrows, landscape rakes etc feel free to bring them.  Not sure exactly what we will need, but best to be prepared for anything!

2 April 2015

Warm up:
Dynamics
Single leg glute bridges
Shoulder stability & T spine mob to include:
sleeper stretch/shoulder capsular mob with kettlebell (with or without banded distraction)

Gymnastics skill work:
Hollow body holds 3 sets max effort
L-Sit holds (use dip bars) 3 sets max effort

Strength:  4 x 3 bench press @ 3RM

WOD:
10!1 Pull ups
1!10 Farmer walk (lengths)
Kb or DB farmer walks 45/55 Rx2: 35/45

SILVERS:
Skill Work:  Overhead Squat
Strength:  Deadlift

WOD:  Same as regular class, mod as necessary