1 June 2015

Warm up:
Roll out
wall slides
wall walks
scap push ups
birddogs

Theraband shoulder activation

SKILL:  Retest strict pull ups
*Note* for testing purposes, if you cannot string together the required amount of strict pull ups, you may drop from the bar and accumulate the reps within a one minute time cap

Pull Up Work:
Phase 1:  If you do not have a single strict pull up
Phase 2:  If you have 5-8 Strict Pull Ups (as per above guideline)
Phase 3:  If you have 5-8 strict Pull Ups unbroken
Phase 4:  If you have 10 strict/20 kipping (men) and 7 strict/15 kipping (women)
Phase 5:  If you have 40 Butterfly pull ups (men) 30 Butterfly pull ups (women)

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

Phase 3:
5 MIN EMOM of 1-3 strict pull ups

Phase 4:
4 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 pull ups

WOD:
Double tabata alternating movements
1)  L sit hold (dip bars)
2)  Hollow body to superman

Cool Down:
Phase 1:  Accumulate 25 Ring Rows.  If you can string more than 10 together, elevate or move the feet to make more difficult
Accumulate 25 banded face pulls

Phase 2:
Beat swing practice
Accumulate 20 hollow rocks

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

29 May 2015

Warm Up:
Coaches choice

Back squat 4-4-4-4 same weight all through

WOD:
With a partner working one at a time, complete as many reps as possible of:
A:  Single arm kettlebell swings (alternating arms)
Rest one minute

B:  Wall balls
Rest one minute

C:  Weighted step ups (dumbbells)
Rest one minute

D;  Barbell push press (45/35)

Score is total reps for all stations combined

28 May 2015

Warm Up:
Roll out
Spend 15 minutes targeted mobility

WOD:
Row 100 m
5 Burpees
Row 200 m
10 Burpees
Row 300m
15 Burpees
Row 400m
20 burpees
Row 500m

Cash Out:  Tabata low box step ups

SILVERS:
Rollout
Prehab exercises
Theraband Shoulder Activation

SKILL:  SNATCH w Dowel
Work from high hang position, sets of 6 pulls and muscle snatches

WOD:
Row 100 m
5 burpees
Row 200 m
5 burpees
Row 300 m
5 Burpees
Row 400 m
5 burpees
Row 500 m

27 May 2015

Warm Up:
1 length each:
High Knees
Butt kickers
Tiny bunny hops

1 x 20 calf raises
Leg swings
Calf stretch
Ankle rotations

(warm up >10 mins)

PRE:  4 x 4 minute min max metre run 3:00 min rest btwn rounds

WOD:  7 Rounds
1 blvd length front rack walking lunge (135/95) Rx2 (115/75)  MOD Sandbag front rack lunge
10 box jumps 24/20 Rx2: same as Rx  Mod: less height or other mod

26 May 2015

Warm Up:
Junkyard dog

Skill:  Push Jerk or Overhead squat

Bar warm up:  3 x 2 sets Pull/Muscle/Dynamic

WOD:

The Chief - Compare to Dec 23, 2014
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats

Rest 1 min between each cycle.
For each cycle restart at the top of the AMRAP.

Rx2:
Hang Power Clean (95/65)
Low bar push ups

MOD:  Bar hang muscle cleans (45/35) or medball cleans

SILVERS:
Rollout
Prehab (the usual:  deadbugs, birddogs etc)

SKILL:  Work position on Overhead squat

WOD:  The Chief (mod)
for 5 cycles, AMRAP in 3 mins of:
3 Medball cleans
6 Ring Rows or Push Ups
9 Air squats

25 May 2015

Warm Up:
Run Prep

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

Then:
ROW
1000m
1 min rest
750m
1 min rest
500m
1 min rest
250m

Half the class will start on the run, half will start on the row.

22 May 2015

Roll Out
Theraband shoulder activation
Scap push ups
Scap pull ups
Sleeper stretch
Side lying shoulder rotations
Superfriend shoulder & t spine
Wall slides
Reverse snow angels

Spend 20-30 mins on mobility/prehab/shoulder warm up

WOD:

Tabata Something Else

Tabata Pull-up  Rx2:  Low bar pull up  MOD:  Ring Row
Tabata Push-up  Rx2:  Off low bar  MOD:  Negatives
Tabata Sit-up (abmat)
Tabata Air Squat

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

21 May 2015

Warm Up:
Run prep

PRE:  4 x 1000m RUN
3 min rest btwn rounds

Press:  4 x 5 (same weight)
Push Press: 4 x 5 (same weight)

Silvers:
Roll Out
Pre hab

Strength:  Work up to heavy set of 5 push press

Review:  Medball cleans

WOD:
5 Rounds
100 m RUN
5 hanging knees up or knees to chest
10 medball cleans

20 May 2015

Pre:  Roll out

Warm Up:
Dynamics
Side Lying Clam shell
Glue Bridge
Bird Dog
Supine Psoas March

Strength:  Back squat 4-4-4
Jumping Squats @ 40% 3 x 10

Warm Up shoulders

WOD:
For 3 cycles:
AMRAP in 3 mins of:
10 Wall Balls, 20/14 lbs, 10/9 ft
10 Shuttle Sprints, 18 ft
10 Pull-ups

Rest 1 min between each cycle.
For each cycle restart the AMRAP

Rx2:  Low bar pull ups

MOD:
Ring Rows
Less weight/height/depth wall balls

19 May 2015

Warm Up:  Athlete's choice/run prep

Pre:  6 x 400m Run
1:30 rest btwn efforts

Warm Up OH walk

WOD:
Alt EMOM 12 mins:
Farmer Carries and Barbell Overhead Walks

Every 1 min for 12 mins, alternating between:
Farmers Carry, 55/45 lbs, 120 ft (4 lengths)
Barbell Overhead Walk, 155/115 lbs, 120 ft (4 lengths)

Rx2:  35/45 Farmer Carry
95/65 OH walk

Mod:  Less weight than Rx2

15 May 2015

Warm Up:
Dynamics
Calf/achilles/ankle mobility

Strength:  Barbell Glute bridge, pick appropriate weight
 *Activate glutes (squeeze your butt to start the movement), if your leg cramps you are recruiting the wrong muscles*

3 x 5 for quality

WOD:
Compare with Oct 15, 2014
2 x 400m RUN
2 x 1000m RUN
2 min rest btwn sets

14 May 2015

Warm Up:
Dynamics
Theraband Shoulder activation
T's/Y's/I's/W's
Half kneeling bottom's up press (light load)
TGU (light or no load)

Strength:
With a partner
50 Medball chest passes, stay tight through the whole movement
Then singles:
25 Russian Twists (with medball)
10 Medball burpee to candlestick

WOD:
"Diane"
21-15-9 reps for time

Deadlifts (225#/155#)
Handstand Push-Ups

Rx2:  175/125

Mod:  Less than 175/125 and/or push ups or push up mods

13 May 2015

Warm Up:
Roll out

Row 600-800 m at warm up pace

Side lying clam
Deadbug (slow and deliberate, hold extended position for count of 5)
Cross Behind lunge
Bulgarians (off benches, no load, generate mvmt from back leg)
Glute bridges

 Strength:  Front Squats
4 x 4 @ +5lbs from last week

WOD:  10 MIN AMRAP
30 Double Unders
10 Hang Power Cleans (125/95)
+1 burpee

Rx2:  (95/65)

MOD:
x 5 Singles
10 Medball cleans

12 May 2015

Warm Up:
Roll out/mobility

Athletes's choice - Running Prep

Pre:  6 x 400 m RUN 1:30 min rest btwn

Shoulder Prehab/warm up

Strength:  Press 4 x 5 work up to heavy set and start your sets there
Push Press 4 x 5 same as press, work up to heavy set and start set there


SILVERS:
Rollout
Correctives - Deadbugs/birddogs/half kneeling bottoms up press/pole squat (spend 1 min in bottom)/wall slides/scap push ups (all fours)

Warm Up:
Dynamics

Pre:  4 x 400 m ROW 1:30 rest btwn rounds

WOD:
5 Rounds
5 Knees up
10 Kettlebell swings
5 Dumbbell thrusters

11 May 2015

Roll out with ball/roller

Warm Up:
Dynamics
8-12 reps
Side lying shoulder rotations
Half kneeling bottoms up press
Scap push ups (all fours)
TGU no load or light load
T's/Y's/W's
Scap pull ups

Strength:  DIPS
3 sets max bar dips or 3 x 5 bar dip negatives
Rx+ max bar dips with weighted vest
3 x 3 Ring pulls to chest
Rx+ False grip rings to chest

WOD:
Half Cindy:  10 MIN AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

Rx2:  Low bar pull ups

MOD:  Ring Rows / Negative push ups

8 May 2015

Warm Up:
Dynamics
8-12 reps of each:
Side lying clam
Kneeling bottoms up press
Single leg glute bridges
TGU's (lightweight or no load)
Side lying shoulder rotations
Deadbugs

Strength:  4 x 4 Front Squats

WOD:  With a partner, one works while one rests

Station A:
5 min AMRAP  Rx:  50/75 (ish, weights are marked on backside of little white tag on bags)
10 Sandbag Clean & Jerks
10 Sandbag back squats

Rest 3 mins

Station B:
5 MIN AMRAP
30 KB SWINGS (American)
30 Wall balls

7 May 2015

Warm up:
Roll out (ball/roller)
Then:
athlete's choice

Correctives/stability exercises: (to include)
wall slides
sleeper stretch
reverse snow angels (scroll down to third video on page)
Scap push ups
birddogs

Strength:  Gymnasty work

Pull Up Stream:  (If you do not have your strict pull ups, you will work this stream)
1 x 10 3 pos holds
1 x 10 Negatives (7-10 second descent, use band to assist if necessary)
1 x 10 each of 3 position ring row progressions (passive to active lats/passive to active lat with pull/active position pull).  You are trying to pull to your belly button, if you need to modify, pull to chest/armpits

HSPU:  You will work this stream if you have your pull ups
1 x 10 Negatives (descent should be 5-7 seconds)
Accumulate 3 minutes in hollow body Handstand hold nose and toes

WOD:
4 RFT
400 m Run
50 Air Squats

SILVERS:
Mobility
Correctives

Dynamic warm up

Bench Press 5 x 5 (increase weight to last heavy set of 5)

WOD:  4 Rounds
400 m ROW
20 Air Squats

6 May 2015

Warm Up:
Row at warm up pace 1000 m

Squat therapy

Strength:  Back Squat 4 x 4RM
Work up to 4RM weight and start your sets there

WOD:
12 MIN AMRAP
20 DU
5 Roll to Candle Stick (rolling squats)
1 OH Walking Lunge (Length) 35/45

Rx2:
DU Attempts
Assisted candle stick
less weight on lunges

5 May 2015

Warm Up:
Jog 400 m
Theraband Shoulder Activation
Scap pull up and push ups
Wall walks
Squat therapy

Skill work:
3 sets max parallette (use dip bars) L Sit holds


WOD:
Compare to Nov 27, 2014

FRAN
21-15-9
Thruster/Pull Ups
65/95

Rx2:  same weight
Low bar pull ups

MOD:
Less weight
Ring Rows

SILVERS:
Strength:
Push Press 5 x 5

WOD:  Fran
21-15-9
Thrusters/Ring Rows

4 May 2015

Warm Up:
Athlete's choice - Run prep

WOD:
RUN 5 KM for time
Compare to Nov 17, 2014

Route:
Start at main street
North to 1st st North
East to 5th Ave
South (across main street) all the way to beginning of Hampton loop
Hampton loop back up to 5th
North up 5th to 4th Street
West on 4th to 2nd ave
2nd ave to 1st street
1 street back to main/CFN building