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.

30 June 2015

HAPPY BASELINE DAY!

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

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

26 June 2015

Roll out (5-10 mins)

T & b:  high knees/kickbacks/forward walking lunge/backward walking lunge
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 8 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:  Compare to June 2, 2014

Score is total rounds A + B

A:  Death by 10 metres
Pylons will mark 10 m on the boulevard, athlete will complete one 10 m sprint the first minute, 2 the second minute and so on until they cannot get all their work done in the allotted minute.

REST 5 MINUTES

B:  Death by DU
Same as above, starting with 10 DU, adding 10 reps each round

Rx2:  Parallette hopovers

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

25 June 2015

Roll out (5-10 mins)

Warm Up:
Jog 200 m at easy pace
Coach Matt's upper and lower body lift warm up (8-12 reps each)

WOD:  JEREMY - Compare to 4 Sept 2014
21-15-9
OHS (65/95)
Burpees


SILVERS:
Roll out

Warm Up:
Same as above

Pull up work (Phase 1)
5 x 5 self assisted (low bar) pull ups

Strength:  Push press 5 x 5

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

Cool down:
Phase 1:  Barbell curls 3 x 10-12/accumulate 30 hollow rocks btwn sets of curls

24 June 2015

Warm Up:
Roll out
T & b:  high knees skip/kickbacks
Shoulder warm up/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:  80 pull ups as fast as possible (only do this is you are partnering up for today's wod, otherwise do same as phase 3)
Phase 5:  5 sets of pull ups, the goal is to hit 20 per set unbroken.  Do not go over 20.  1 min rest btwn sets

Coach Matt's lower body lift warm up
Run prep

WOD:  "LUMBERJACK 20"  If you are not Rxíng this workout, you will automatically partner up and do Rx2 (so no lowering of weights for individual efforts, only if partnering up)

• 20 Deadlift (275/185)
• Run 400m
• 20 KB Swings (75/55)
• Run 400m
• 20 OH Squats (115/85)
• Run 400m
• 20 Burpees
• Run 400m
• 20 Chest to bar Pull Ups
• Run 400m
• 20 Box Jumps (24"/20")
• Run 400m
• 20 Dumbbell Squat Cleans (45/30)
• Run 400m

Rx2:  With a partner,  you will both run every 400 m but split the 20 reps btwn the 2 of you, modify weight accordingly, regular pull ups or ring rows

Cool down:
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
  

23 June 2015

Warm up:  Row @ 60% pace 400-600 m
Shoulder activation: Theraband activation or Crossover Symmetry activation plaque.

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

Run prep/warm up/mobility

WOD:  "SQT"
3 rounds for time of:
10 Ground To Overheads, 95/65 lbs
Shuttle Run, 200 yd, 50 yards there and back twice (45.75m each way, pylons will be set up for distance markers)

Rx2:  85/55

MOD:  Less weight

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:
Roll out
Row @ 60% pace for 500 m
Theraband shoulder activation
Deadbugs
Birddogs
Hollow body holds (10 sec hold, 5 sets)
Superman holds (10 sec hold, 5 sets)
Bottoms up half kneeling kb press
3 sets side plank each side, hold 20-30 seconds per side, focus on hip alignment and keeping the body tight

Strength:  Pull Up Work
3 sets 8-12 banded strict pull ups
3 sets max hang 1 min rest btwn efforts (except you Debbie, shut it down after 3 mins!!)

WOD:  SQT for Silverbacks
3 Rounds for time:
10 Dumbbell push press
2 x 45m shuttle sprints

Cooldown:  Barbell curls 3 x 8-12 reps

22 June 2015

Warm Up:
Roll out
Jog 400 m
Theraband shoulder activation or Activation series from Crossover Symmetry
wall slides
rotator banded prehab
sleeper stretch
Superfriend shoulder internal rotation mobility

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 8 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 8 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:
A)  Death by rope climbs
B)  Death by HSPU - Start at 5 and go up +2 each round

Rx2:
A)  Death by inverted body rows (start at 5 and go up +3 each round)
Please note:  The inverted rows must be chest to bar.  If you cannot go chest to bar, do modified stream
B)  Death by handstand hold, start at 10 seconds to max hold of 60 seconds, try to go nose and toes and hold perfect form, your hold time starts when you hit nose and toes

MOD:
A)  Death by ring rows (focus on shoulder and core activation for each rep) or elevated ring rows, start at 10 and go up by +3 each round
B)  Death by stability ball pikes (start at 5 and go up +1 each round)

Cooldown:

Phase 1:  Accumulate 35 Ring Rows.  If you can string more than 10 together, elevate or move the feet to make more difficult
Accumulate 35 banded face pulls

Phase 2:
Kipping pull up practice
Accumulate 40 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 40 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 25).

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

19 June 2015

Warm Up:
Roll out
Dynamics/Row
Coach Matt's lower body lift warm up

Back Squat 4 x 4 @ BW
Front Squat 4 x 4 @ 85% BW
Rest 3-4 mins between sets

2 x 4 Snatch pulls off blocks, 110% 1RM weight

18 June 2015

Phase 1:  None
Phase 2:  As many strict pull ups as possible in 6 mins
Phase 3:  5 MIN AMRAP of kipping/butterfly pull ups
Phase 4:  None
Phase 5:  None

WOD:
In as short amount of time as possible, complete:
50 push ups

Every time you break, you must complete a 400 m run before starting your next set of reps
WOD begins with a run

Rx2:  30 Push ups

Mod:  Any movement modification of push ups and/or rep scheme

Cool down:
Phase 1, 4, 5:  None
Phase 2:  5 x 1 pull up with 5-7 second negative on way down
Phase 3:  butterfly practice

17 June 2015

Warm Up:
Coach Matt's Upper body movement warm up:
• Rock-back breathing with elbows or arms out-stretched
• Side lying shoulder rotations
• Quadruped lat pulls
• Half kneeling press with upside down kettle bell
• TGU sit-ups with light kettle bell

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:  70 pull ups as fast as possible
Phase 5:  5 sets of pull ups, the goal is to hit 20 per set unbroken.  Do not go over 20.  1 min rest btwn sets

Military (Strict) Press:  4 x 5
First set is done in front, second set behind the neck, third set in front, fourth set behind the neck

WOD:
In teams of 3:
Sleds are timer
Score is total reps at other stations

BUY IN:  400 DU (ha! you all thought I was the only one who had to do 400 DU this week!!)

Then:  16 MIN AMRAP
Sled push there and back (front parking lot from sidewalk to end of our garage door and back) 35's/55's
50 m sprints (building length in back or go between tracks)  Each 50 m sprint equals one rep, no half points
Burpee broad jumps

Cool down:
Phase 1:  5 x 5 self assisted pull ups (low bar pull ups, this picture shows low squat but we will continue to do these from our knees)
Phase 2:  Barbell curls 3 x 10-12/accumulate 30 hollow rocks btwn sets of curls
Phase 3:  Butterfly practice
Phase 4 & 5:  None

16 June 2015

Warm Up:
200 m Jog
Coach Matt's Lower body lift warm up:
Glute bridge
Supine psoas march
Side lying clam shell
Quadruped crawling
Split squat
Dead bug

Shoulder activation, pick 3-5 exercises from Theraband activation or Crossover Symmetry activation plaque.

Phase 1:  5 x 3-5 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.  Rest 3 mins btwn sets
Phase 5:  5 x 5 weighted strict pull ups.  Rest 3 mins btwn sets

Strength:  4 x 4 Overhead Squat, work up to heavy set for last set

WOD:  10!1
TTB
Wall balls (14/20 to 9/10)

Rx2:  Toes to Rings
Same wall ball requirement

Mod:  (hanging) Leg lifts (straight legs, try not to bend the knees, toes come above the hip crease)
Less height/weight wall balls

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)

Phase 5:  None

15 June 2015

Warm up:
roll out
Mobility Wod Run Prep (see poster by mobility corner)
Shoulder warm up
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

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

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:  5 x 400 m run (1 min rest btwn)

Record time each run, if there is 5 sec or more variance between fastest and slowest run, cash out is x25 DU for each second (so 5 sec variance equals 125 double unders)

Cooldown:

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:
Kipping pull up practice
Accumulate 25 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 25 hollow rocks total.  If you do 25 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 25).

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

12 June 2015

Warm up:
Athlete's choice

Phase 1:  None
Phase 2:  As many strict pull ups as possible in 5 mins
Phase 3:  5 MIN AMRAP of kipping/butterfly pull ups
Phase 4:  None
Phase 5:  None

Skill work:  somersaults

WOD:
20-16-12-8-4
Alternating Pistols
Box Jumps (20/24)

Rx2:  Pistols off box/box jumps same height

MOD:  Any other pistol modification including bands/counterweights/etc
Lower box

Cool down:
Phase 1, 4, 5:  None
Phase 2:  4 x 1 pull up with 5-7 second negative on way down
Phase 3:  butterfly practice

11 June 2015

Warm Up:
Roll out (5 mins)
Jog 400 m
10's of:
Leg swings
Side lying clam shell
Half kneeling bottoms up press
Single leg romanian deadlifts
Seated Wall slides
Deadbugs
Bird dogs
Banded shoulder stretches
Rotator cuff banded prehab

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:  3 sets max reps kipping pull ups, rest 3 mins btwn efforts
Phase 3:  4 sets max strict pull ups, 3 min rest btwn efforts
Phase 4:  70 pull ups as fast as possible
Phase 5:  5 sets of pull ups, the goal is to hit 20 per set unbroken.  Do not go over 20.  1 min rest btwn sets

 WOD:
4 rounds
1 minute max distance row
Rest 3 minutes
1 minute max reps front squat (75% bw)
Rest 3 minutes

Cool down:
Phase 1:  5 x 5 self assisted pull ups (low bar pull ups, this picture shows low squat but we will continue to do these from our knees)
Phase 2:  Barbell curls 3 x 10-12/accumulate 20 hollow rocks btwn sets of curls
Phase 3:  Butterfly practice
Phase 4 & 5:  None

Silvers:
Roll Out
Jog 400 m
Prehab

SKILL:  Turkish Get Ups

Phase 1:  see above, you will use a smaller band than on tuesday when you were going for 8-12 reps

WOD:
3 Rounds
1 min max distance row
Rest 3 mins
1 min max reps kettlebell swings
Rest 3 mins

10 June 2015

Warm Up:
Roll out
Dynamics
Squat therapy
Shoulder warm up (pick your own exercises)

Phase 1:  5 x 3-5 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.  Rest 3 mins btwn sets
Phase 5:  5 x 5 weighted strict pull ups.  Rest 3 mins btwn sets


Back Squat: 4-4-4-4

WOD:  11 MIN CAP
Dakota Games #15.4
Row 1000m
21-15-9
Power Snatch (#95/65)
HSPU

Rx2:
Same weight
Push Ups

MOD:
Hang power snatch any weight appropriate
Low bar or other assisted push up

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)
Phase 5:  None

9 June 2015

Warm Up:
Rollout
Theraband shoulder activation
Scap push ups
wall slides

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

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

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

Warm up ankles/calf/achilles for running

PRE:  8 x 300m Run 1 min rest btwn efforts

WOD:
10 MIN EMOM
1 t & b short shuttle bear crawl
15 DU

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:
Kipping pull up practice
Accumulate 25 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 25 hollow rocks total.  If you do 25 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 25).

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

SILVERS:
Rollout
Prehab / stability exercises

Warm Up:  4 x 200 m row, 1 min rest btwn rounds, row at 60-70% pace, focus on breathing and form

Phase 1 of pull up program (see above)

Strength:
4 x 5 Press, same weight all through

WOD:  12 MIN EMOM
1 t & b short shuttle bear crawl
2 t & b short shuttle sprints

Cool down:  Phase 1 cool down (see above)

8 June 2015

Warm up: (20 mins total)
Roll out (5-10 mins)
Dynamics (3 mins)
Side lying clam shell (5 per side)
RDL Leg swings (10 per leg)
Good mornings (no load, 10)
Pole squats (10)
Inch worm (5)


PARTNER WOD:  One works while one rests, two teams work at each station at one time
Because of limited space (specifically on the sleds)  you will need to partner up with someone of similar ability so that you are not pulling off weights each turn and/or taking slats out.

There is a 3 min rest between rotating stations, score is total reps, not rounds (similar to Fight Gone Bad)

Station A:  5 MIN AMRAP on the boulevard
+1 OH barbell walk (95/125) no racks, blvd length
+1 Sled push (2x35/2x55) blvd length

Station B: 5 MIN AMRAP behind the building
+1 Tire Flips (big tires, may be flipped together with the partner for Rx2)
+5 Sledgehammers

Station C:  5 MIN AMRAP in the parking lot
+1 Sandbag carry (50 m building length)
+1 Wall Climbover (6/8 slats)

Rx2
Station A:
65/95
10's/25's

Station B;
Tire flip with partner

Station C:
Lighter sandbag
4 slats/6 slats

MOD:
Station A
Barbell, no weights
No weights on sleds

Station B
small tires

Station C
Lighter sandbag or kb farmer carry
2/4 slat wall

Happy Anniversary!

Three years.

A lot can happen in three years.  Walls come down.  Strength is gained.  Friendships are made.  Loved ones are lost.   Respect is earned.  Spirits are broken and repaired and broken and repaired.  Babies are born.  Babies grow up.  Relationships grow.  Trust is earned.

A lot happens. Life never stops and so we learn to go with the flow.  We try to prepare as best we can so that when the storm happens, we can weather it.  That looks different for each person, but the things that remain constant are perseverance and support.  And I like to think that each one of our 2012 Originals feel that they have found that in our little ShopGym family.

Every single one of you means the world to us.  We try to earn your trust and hope that we in turn instill in you the will to fight through whatever comes your way, in the box and in life.  And to our original ShopGymmers, we extend a thank you;  thank you for trusting us, encouraging us, teaching us, making us want to be better for you.  Your faith and support has helped us grow our little family into something we are proud to be a part of and something special that we are fiercely protective of.  Thank you for setting the bar high and for always believing in us.  You guys are the glue and we love you!

Warm Up:
Run prep (athlete's choice)
Phase 1:  None
Phase 2:  As many strict pull ups as possible in 4 mins
Phase 3:  5 MIN AMRAP of kipping/butterfly pull ups
Phase 4:  None
Phase 5:  None

WOD:  5 x 400 m Run 3 min rests btwn runs

Cool down:
Phase 1, 4, 5:  None
Phase 2:  3 x 1 pull up with 5-7 second negative on way down
Phase 3:  butterfly practice

4 June 2015

Warm Up:
Roll Out
Dynamics
Theraband Shoulder Activation

PULL UP:
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:  Beat swing practice/kip work
Phase 3:  4 sets max strict pull ups, 3 min rest btwn efforts
Phase 4:  60 pull ups as fast as possible
Phase 5:  5 sets of pull ups, the goal is to hit 20 per set unbroken.  Do not go over 20.  1 min rest btwn sets

WOD:
21-15-9
Thrusters/Burpees
75/55

Rx2:  45/35

Cool down:
Phase 1:  5 x 5 self assisted pull ups (low bar pull ups, this picture shows low squat but we will continue to do these from our knees)
Phase 2:  Barbell curls 3 x 10-12/accumulate 20 hollow rocks btwn sets of curls
Phase 3:  Butterfly practice
Phase 4 & 5:  None

3 June 2015

Warm Up:
Dynamics
Shoulder prep/prehab

Phase 1:  5 x 3-5 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.  Rest 3 mins btwn sets
Phase 5:  5 x 5 weighted strict pull ups.  Rest 3 mins btwn sets

WOD
Based on Regionals Event 7:

With a partner complete:
30 calorie row each
One partner rows while the other holds deadlift.  Partner cannot row if bar is put down.
(225/135)
30 HSPU (combined total) while partner holds handstand
20 TTB (each) while partner hangs from bar
25 m (one blvd length) overhead walking lunge (135/85)

Rx2:  Regular push ups/handstand hold
         Toes to rings
         115/75 OH Lunge

MOD: Knees up
           Modified push ups or regular push ups/plank hold
           Barbell OH Lunge (45/35)

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)
Phase 5:  None

2 June 2015

Warm Up:
Athlete's choice run prep

PRE:  6 x 400m TT Max effort
4 mins rest btwn runs

WOD:  5 MIN AMRAP
10 DU's
3 DB Manmakers (45/30)

Rx2:  35/20

MOD:  less weight & lowbox stepups