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

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

Monday, September 28, 2015

29 Sept 2015

WU:
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

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


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

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



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)




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


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


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

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

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



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

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)

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

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



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

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

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