Warm Up:
Dynamics
Mobility: T spine/wrist/shoulder/lats/pecs
Squat therapy
Front Squat skill transfers (with bar)
STRENGTH:
Front Squat 4 x 4 @ heaviest weight 3 mins rest
Press 5 x 5 same weight, 2 mins rest
WORK:
21-15-9
Row (cals)
Landmine Thruster (65/45)
Rx2: DB thruster, any weight
SILVERS:
20 MIN AMRAP
25 ft front rack or no load walking lunge
8 burpees
25 ft lunge
8 jumping pull up (6"clearance)
Monday, February 29, 2016
Sunday, February 28, 2016
29 Feb 2016
Warm Up:
Row @ 22 SPM pace for 5 mins
Shoulder Theraband activation
Sets of: Wall walk, scap push ups, inchworm, wall slides, scap pull ups (focus on lat activation)
SKILL WORK: Strict Toes to Bar 5 x 3
Coach will set up stall bars, work on lat activation in strict toes to bar
If you cannot complete the movement, work with a partner who can spot you when you get to the sticking point.
WORK:
'FGB Style' 3 rounds, 30 secs per station, of:
Pull-up
Push-up
Sit-up
Air Squat
Rx2: Ring Rows
Rx3: Neg push ups/ring rows
Row @ 22 SPM pace for 5 mins
Shoulder Theraband activation
Sets of: Wall walk, scap push ups, inchworm, wall slides, scap pull ups (focus on lat activation)
SKILL WORK: Strict Toes to Bar 5 x 3
Coach will set up stall bars, work on lat activation in strict toes to bar
If you cannot complete the movement, work with a partner who can spot you when you get to the sticking point.
WORK:
'FGB Style' 3 rounds, 30 secs per station, of:
Pull-up
Push-up
Sit-up
Air Squat
Rx2: Ring Rows
Rx3: Neg push ups/ring rows
Thursday, February 25, 2016
Wednesday, February 24, 2016
25 Feb 2016
Warm Up: (10-12 mins)
Mitch's warm up
Mobility (10 MINS)
SKILL WORK: Spend 5 mins improving your positioning in double unders (arms in, wrist speed, long body, shoulders back etc)
WORK: "ANNIE"
50-40-30-20-10 Reps for time:
Double Unders
Sit-Ups
Rx2:
DU attempts
Rx3: Parallette hopovers
CASH OUT: 25 MINS GYMNASTICS SKILL WORK
SILVERS:
STRENGTH: Bench Press 5-5-5+
WOD: ANNIE
Modify with single skips (no multiplier)
Mitch's warm up
Mobility (10 MINS)
SKILL WORK: Spend 5 mins improving your positioning in double unders (arms in, wrist speed, long body, shoulders back etc)
WORK: "ANNIE"
50-40-30-20-10 Reps for time:
Double Unders
Sit-Ups
Rx2:
DU attempts
Rx3: Parallette hopovers
CASH OUT: 25 MINS GYMNASTICS SKILL WORK
SILVERS:
STRENGTH: Bench Press 5-5-5+
WOD: ANNIE
Modify with single skips (no multiplier)
Tuesday, February 23, 2016
24 Feb 2016
Warm Up:
5 rnds
1 shuttle run t & b
1 length bear crawl
5 scap push ups
3 inchworm
5 Standing wall slides (ensure spine is against the wall for the entire movement, tailbone to shoulder blades)
Mobility: tspine/hips/shoulders
Shoulder activation
WORK: "JACKIE" compare to July 8, 2016
1000m ROW
50 Thrusters 45/35
30 Pull Ups
Rx2: Low bar pull ups
Rx3: Ring Rows
5 rnds
1 shuttle run t & b
1 length bear crawl
5 scap push ups
3 inchworm
5 Standing wall slides (ensure spine is against the wall for the entire movement, tailbone to shoulder blades)
Mobility: tspine/hips/shoulders
Shoulder activation
WORK: "JACKIE" compare to July 8, 2016
1000m ROW
50 Thrusters 45/35
30 Pull Ups
Rx2: Low bar pull ups
Rx3: Ring Rows
Monday, February 22, 2016
23 Feb 2016
Warm Up:
1 lap around the gym of each:
Jog
High knee skips
Straight legged march
frog jumps
10 rnds 7 secs in bottom of squat 10 sec rest
Work bottom position (feet straight, knees out, neutral spine, no loss of core integrity)
Mobility: Target position or areas that were apparent during squat review
Warm up back squats
WORK:
10!1 Air squat box jumpover 24/20 (full squat before jumping on and over the box, two feet)
1!10 Pause back squats (3 sec) 225/155 ~count 1001 1002 1003 up~
Rx2: 195/135
Rx3: less weight/height box/stepovers
SILVERS:
Strength: 5 x 5 Deadlift
WOD:
10!1 Weighted step ups (low box, sandbags or bagpacks)
1!10 Weighted shuttle runs
1 lap around the gym of each:
Jog
High knee skips
Straight legged march
frog jumps
10 rnds 7 secs in bottom of squat 10 sec rest
Work bottom position (feet straight, knees out, neutral spine, no loss of core integrity)
Mobility: Target position or areas that were apparent during squat review
Warm up back squats
WORK:
10!1 Air squat box jumpover 24/20 (full squat before jumping on and over the box, two feet)
1!10 Pause back squats (3 sec) 225/155 ~count 1001 1002 1003 up~
Rx2: 195/135
Rx3: less weight/height box/stepovers
SILVERS:
Strength: 5 x 5 Deadlift
WOD:
10!1 Weighted step ups (low box, sandbags or bagpacks)
1!10 Weighted shuttle runs
Sunday, February 21, 2016
22 Feb 2016
Warm Up:
3x
t & b high knee skips
t & b grapevines
one length bear crawl
one length crabwalk
one length walking lunge open to side angle
Mobility
WORK: PART A
Row 500m TT @ 28 SPM
PART B
2 MIN Death By
10 Double Unders (does not increase)
+2 length sandbag shuttle run
3x
t & b high knee skips
t & b grapevines
one length bear crawl
one length crabwalk
one length walking lunge open to side angle
Mobility
WORK: PART A
Row 500m TT @ 28 SPM
PART B
2 MIN Death By
10 Double Unders (does not increase)
+2 length sandbag shuttle run
Thursday, February 18, 2016
19 Feb 2016
Warm Up:
MOBILITY: Roll out/Run prep (achilles/calf/ankle mob)
Row EMOM 6 mins alt spm 25/30
Shoulder activation (either theraband exercises or dynamic mvmt or combination of both)
SKILL WORK: Pick a gymnastics skill and work progressions for 20 mins
WORK:
FT: Box Jumps, Wall Balls and Burpees
For time:
50 Box Jumps, 24/20 in
30 Wall Balls, 20/14 lbs, 10/9 ft
50 Burpees
Rx2: any modification
MOBILITY: Roll out/Run prep (achilles/calf/ankle mob)
Row EMOM 6 mins alt spm 25/30
Shoulder activation (either theraband exercises or dynamic mvmt or combination of both)
SKILL WORK: Pick a gymnastics skill and work progressions for 20 mins
WORK:
FT: Box Jumps, Wall Balls and Burpees
For time:
50 Box Jumps, 24/20 in
30 Wall Balls, 20/14 lbs, 10/9 ft
50 Burpees
Rx2: any modification
Wednesday, February 17, 2016
18 Feb 2016
Warm Up:
Mobility
Dynamics
REVIEW: CLEAN & JERK (10-15 mins with dowels)
Bar warm up: Pull/ muscle/ dynamic/ jerk
Add weight and switch to clean pull/clean/jerk
WORK:
Every 1 min for 20 mins, alternating between:
3 Clean & Jerks, 135/95 lbs
20 Double Unders (Unbroken)s
Score will be how much time it took to complete your last round, so if you completed your du's in 10 secs, your score / time is 19:10
Rx2: 125/85
Rx3: any other weight and broken DU's or attempts
SILVERS:
Strength: PULL UP WORK
WORK:
For Time
25 Box Jumps
30 Wall balls (or appropriate variant)
25 Burpees
30 Hollow body holds (lying down, passive to active)
Mobility
Dynamics
REVIEW: CLEAN & JERK (10-15 mins with dowels)
Bar warm up: Pull/ muscle/ dynamic/ jerk
Add weight and switch to clean pull/clean/jerk
WORK:
Every 1 min for 20 mins, alternating between:
3 Clean & Jerks, 135/95 lbs
20 Double Unders (Unbroken)s
Score will be how much time it took to complete your last round, so if you completed your du's in 10 secs, your score / time is 19:10
Rx2: 125/85
Rx3: any other weight and broken DU's or attempts
SILVERS:
Strength: PULL UP WORK
WORK:
For Time
25 Box Jumps
30 Wall balls (or appropriate variant)
25 Burpees
30 Hollow body holds (lying down, passive to active)
Tuesday, February 16, 2016
17 Feb 2016
Warm Up:
Upper body lift prep
Targeted mobility: T Spine and shoulders
-bow and arrow (supine, hips stacked)
-roller with barbell stretch
-shoulder circles
-lacrosse ball rollout (for more targeted t spine, while lying on lacrosse ball, interlock fingers and put arms overhead and do 10 pulses in different positions)
SKILL: Review Snatch
-Feet -set up -back -pull - transition - finish
Bar warm up: Pull / Muscle / Dynamic
WORK:
5 rounds for time of:
5 Snatches, 95/65 lbs (full snatch, catch where you pull and ride it down baby!)
30 Row (calories)s
3 Muscle-ups
Rx2: muscle up seated banded transitions with press out OR russian dips
Rx3: ring to chest pull with ring dip
MOD: ring row with dip ie bar dips/bench dips/box dips
NOTE: If you need to modify this weight, you will be in the MOD stream and will go from the hang or high hang, your coach will decide.
Upper body lift prep
Targeted mobility: T Spine and shoulders
-bow and arrow (supine, hips stacked)
-roller with barbell stretch
-shoulder circles
-lacrosse ball rollout (for more targeted t spine, while lying on lacrosse ball, interlock fingers and put arms overhead and do 10 pulses in different positions)
SKILL: Review Snatch
-Feet -set up -back -pull - transition - finish
Bar warm up: Pull / Muscle / Dynamic
WORK:
5 rounds for time of:
5 Snatches, 95/65 lbs (full snatch, catch where you pull and ride it down baby!)
30 Row (calories)s
3 Muscle-ups
Rx2: muscle up seated banded transitions with press out OR russian dips
Rx3: ring to chest pull with ring dip
MOD: ring row with dip ie bar dips/bench dips/box dips
NOTE: If you need to modify this weight, you will be in the MOD stream and will go from the hang or high hang, your coach will decide.
16 Feb 2016
Warm Up:
Dowel Game
Shoulder activation & mobility
Skill work: Hollow body hold position
Work sets of ten of hollow body position on floor, hollow body on bar, hollow body hold on beat swing. Focus on lat activation; pulling shoulder blades down as the chest goes up. For a visual here is a drill on rings, but we want you to learn what that activation feels like.
WORK: 10 MIN EMOM
3 TTB
3 CTB
Rx2: Knees to Elbows/Pull Ups
Rx3: Knees to chest/Ring Rows (5)
REST 5 MINS
Then row 10 mins for metres, changing SPM every 2 mins as follows:
26/30/26/30/26
SILVERS:
Push Press 5-5-5+ incr weight
WOD: 10 MIN EMOM
1 Pull Up - Can be any modification of pull up including low bar pull up or banded strict pull up
3 Hollow Rocks
Dowel Game
Shoulder activation & mobility
Skill work: Hollow body hold position
Work sets of ten of hollow body position on floor, hollow body on bar, hollow body hold on beat swing. Focus on lat activation; pulling shoulder blades down as the chest goes up. For a visual here is a drill on rings, but we want you to learn what that activation feels like.
WORK: 10 MIN EMOM
3 TTB
3 CTB
Rx2: Knees to Elbows/Pull Ups
Rx3: Knees to chest/Ring Rows (5)
REST 5 MINS
Then row 10 mins for metres, changing SPM every 2 mins as follows:
26/30/26/30/26
SILVERS:
Push Press 5-5-5+ incr weight
WOD: 10 MIN EMOM
1 Pull Up - Can be any modification of pull up including low bar pull up or banded strict pull up
3 Hollow Rocks
Thursday, February 11, 2016
12 Feb 2016
Warm Up: Dynamics
SKILL WORK: Gymnastics skill work
If class size is larger than 6, half will start on the row
WORK: ROW 5000 m
Switch pace every 500 m alt btwn 22/26
SKILL WORK: Gymnastics skill work
If class size is larger than 6, half will start on the row
WORK: ROW 5000 m
Switch pace every 500 m alt btwn 22/26
11 Feb 2016
Warm Up: Upper & Lower body lift prep
Gymastics Skill work:
Pick either pull up/kip work
Handstand work
Muscle up work
WORK: 4 RFT
4 length bear crawl
4 Bear Complex 95/65
SILVERS:
Deadlift 4 x 4
Review: Bear Complex
WOD: 4 RFT
2 length Bear Crawl
2 Bear Complex
Gymastics Skill work:
Pick either pull up/kip work
Handstand work
Muscle up work
WORK: 4 RFT
4 length bear crawl
4 Bear Complex 95/65
SILVERS:
Deadlift 4 x 4
Review: Bear Complex
WOD: 4 RFT
2 length Bear Crawl
2 Bear Complex
Tuesday, February 9, 2016
10 FEB 2016
WU: Lower body lift prep
Mobility/Front squat skill transfers with dowel : 5 reps each of 3 sec pause/1 1/4 bounce/regular/bottoms up
LIFT: Front Squat 4 x 4 @ heaviest weight, 3 mins rest
Shoulder activation
REVIEW: Deadlift with dowels
WORK:
For time:
15 HSPU
30 Deadlifts @ 75% BW
100 DU
30 Deadlifts
15 HSPU
Rx2: Push Ups
Rx3: Mod push ups/less than 75% BW DL/DU attempts
Mobility/Front squat skill transfers with dowel : 5 reps each of 3 sec pause/1 1/4 bounce/regular/bottoms up
LIFT: Front Squat 4 x 4 @ heaviest weight, 3 mins rest
Shoulder activation
REVIEW: Deadlift with dowels
WORK:
For time:
15 HSPU
30 Deadlifts @ 75% BW
100 DU
30 Deadlifts
15 HSPU
Rx2: Push Ups
Rx3: Mod push ups/less than 75% BW DL/DU attempts
9 Feb 2016
WU: Upper and lower body lift prep
Review: Torso position against wall for bench prep
BENCH PRESS: 5 x 5 @ heaviest weight 3 mins rest
WU: Squat 10 rnds 5 secs hold, 10 sec rest
Review Front squat and press (THRUSTER)
WORK: 21-18-15-9
Thrusters 95/65
Row cals
Rx2: 75/55
Rx3: 45/35 or less
SILVERS:
BENCH PRESS 5 x 5
WORK:
21 Row Cals
15 Thruster (dowels or db)
15 Row cals
9 Thrusters
9 Row cals
6 Thrusters
Review: Torso position against wall for bench prep
BENCH PRESS: 5 x 5 @ heaviest weight 3 mins rest
WU: Squat 10 rnds 5 secs hold, 10 sec rest
Review Front squat and press (THRUSTER)
WORK: 21-18-15-9
Thrusters 95/65
Row cals
Rx2: 75/55
Rx3: 45/35 or less
SILVERS:
BENCH PRESS 5 x 5
WORK:
21 Row Cals
15 Thruster (dowels or db)
15 Row cals
9 Thrusters
9 Row cals
6 Thrusters
Sunday, February 7, 2016
8 Feb 2016
Warm Up:
Dynamics
Shoulder activation (theraband)
Shoulder activation (dynamic) to include inch worms, bear crawl, quadruped crawl etc
Wall walks 3 x 1
Work on perfecting movement
Review: Burpee and Pull ups (and pull up mods)
WORK: 10 rnds alternating mvmts (30 sec on / 30 sec rest) for reps (track seperately)
Odd: Burpees
Even: Pull Ups
Rx2: Jumping pull up
Rx3: Ring Rows
SKILL WORK: 20 MINS
Spend 20 mins working on a skill / progression work as follows:
HSPU: Pick 1,2, or 3 depending on where you are in your handstand ability. Note: If you have not met your standards for the second level of HS work (pike position push ups), you are not cleared to work #3 (see instagram video posted to SHOPGYM group on FB)
Level 1. Hollow Body Plank Shoulder Taps- Hand placement should be shoulder width with shoulders stacked directly over the elbow and wrist with fingers spread wide and middle finger pointed forward. Maintain a proper hollow position throughout while pressing away from the floor through the palms and protracting the shoulder blades, tucking the ribs, pulling belly button to spine, tucking the pelvis, engaging the glutes and legs, and squeezing the heels together. From there keep hips and shoulders squared to floor and maintain a neutral spine. Then you're ready to tap your shoulders!
Level 2. Pike Shoulder Taps- Aim to hit a stacked position with hips over shoulders, elbows, and wrists. You may have a slight bend at the knee if there is tightness though the posterior chain. Shoulders press into the shoulders while you actively push away from the floor while tapping your shoulders!
Level 3. Inverted Hollow Body Shoulder Taps- Proper stacked position and overhead mobility is crucial for this progression. Stay tight while applying all of the above to begin tapping shoulders!
Level 2/3: Power Monkey hs work with bands
Level 1: Handstand walkouts from standing position to plank and back
Muscle Up:
2 x 5 Ring to chest pulls
3 x 3 banded seated transitions
3 x 3 Russian dips
Dynamics
Shoulder activation (theraband)
Shoulder activation (dynamic) to include inch worms, bear crawl, quadruped crawl etc
Wall walks 3 x 1
Work on perfecting movement
Review: Burpee and Pull ups (and pull up mods)
WORK: 10 rnds alternating mvmts (30 sec on / 30 sec rest) for reps (track seperately)
Odd: Burpees
Even: Pull Ups
Rx2: Jumping pull up
Rx3: Ring Rows
SKILL WORK: 20 MINS
Spend 20 mins working on a skill / progression work as follows:
HSPU: Pick 1,2, or 3 depending on where you are in your handstand ability. Note: If you have not met your standards for the second level of HS work (pike position push ups), you are not cleared to work #3 (see instagram video posted to SHOPGYM group on FB)
Level 1. Hollow Body Plank Shoulder Taps- Hand placement should be shoulder width with shoulders stacked directly over the elbow and wrist with fingers spread wide and middle finger pointed forward. Maintain a proper hollow position throughout while pressing away from the floor through the palms and protracting the shoulder blades, tucking the ribs, pulling belly button to spine, tucking the pelvis, engaging the glutes and legs, and squeezing the heels together. From there keep hips and shoulders squared to floor and maintain a neutral spine. Then you're ready to tap your shoulders!
Level 2. Pike Shoulder Taps- Aim to hit a stacked position with hips over shoulders, elbows, and wrists. You may have a slight bend at the knee if there is tightness though the posterior chain. Shoulders press into the shoulders while you actively push away from the floor while tapping your shoulders!
Level 3. Inverted Hollow Body Shoulder Taps- Proper stacked position and overhead mobility is crucial for this progression. Stay tight while applying all of the above to begin tapping shoulders!
Level 2/3: Power Monkey hs work with bands
Level 1: Handstand walkouts from standing position to plank and back
Muscle Up:
2 x 5 Ring to chest pulls
3 x 3 banded seated transitions
3 x 3 Russian dips
Thursday, February 4, 2016
5 Feb 2016
Warm Up:
Lower body lift prep
Deadlift prep (add good mornings/rdl leg swings/kb hamstring stretch from box)
Deadlift: 4-4-4-4 @ heaviest weight 3 mins rest btwn sets
WORK:
30 squat clean thrusters (clusters) for time
Rx: 135/95
Rx2: 115/75
Rx3: 95/55
Mod: Dumbbells
If you are not doing the prescribed weights, you will use dumbbells
Lower body lift prep
Deadlift prep (add good mornings/rdl leg swings/kb hamstring stretch from box)
Deadlift: 4-4-4-4 @ heaviest weight 3 mins rest btwn sets
WORK:
30 squat clean thrusters (clusters) for time
Rx: 135/95
Rx2: 115/75
Rx3: 95/55
Mod: Dumbbells
If you are not doing the prescribed weights, you will use dumbbells
Wednesday, February 3, 2016
4 Feb 2016
Warm Up:
Upper body lift prep
Shoulder activation & mobility
Include inch worms/bear crawls/scap push ups
WORK:
In 7 minutes complete:
100/80 cal ROW
Max reps push ups
Rx+: For those with a regular high rep capacity for push ups, complete in 8 MINS
Rx2: Low bar
Rx3: Negatives
REST 5 MINS, then complete
10 rnds interval row for max metres
30 sec on 30 sec rest
REST 5 MINS, then complete
2 mins max DU
SILVERS:
Deadlift 5-5-5-3-3
WORK:
In 7 minutes complete:
100/80 cal row
max reps burpees (modify off box if necessary)
Upper body lift prep
Shoulder activation & mobility
Include inch worms/bear crawls/scap push ups
WORK:
In 7 minutes complete:
100/80 cal ROW
Max reps push ups
Rx+: For those with a regular high rep capacity for push ups, complete in 8 MINS
Rx2: Low bar
Rx3: Negatives
REST 5 MINS, then complete
10 rnds interval row for max metres
30 sec on 30 sec rest
REST 5 MINS, then complete
2 mins max DU
SILVERS:
Deadlift 5-5-5-3-3
WORK:
In 7 minutes complete:
100/80 cal row
max reps burpees (modify off box if necessary)
Tuesday, February 2, 2016
3 Feb 2016
Warm Up:
Dynamics
Mobility: Focus on achilles/calf/ankle and legs
Run prep
WORK:
5 RFT
Row 500 m
30 Box jump (24/20)
30 wall ball (20/14 to 10/9)
Rx2: 3 RFT
Rx3: 3 RFT @ 15 Box Jumps & 15 wall balls per round
Less height box/less weight and/or height wall balls
NOTE: If you rx'd yesterdays workout, SERIOUSLY consider scaling this one back.
Dynamics
Mobility: Focus on achilles/calf/ankle and legs
Run prep
WORK:
5 RFT
Row 500 m
30 Box jump (24/20)
30 wall ball (20/14 to 10/9)
Rx2: 3 RFT
Rx3: 3 RFT @ 15 Box Jumps & 15 wall balls per round
Less height box/less weight and/or height wall balls
NOTE: If you rx'd yesterdays workout, SERIOUSLY consider scaling this one back.
Monday, February 1, 2016
2 Feb 2016
Warm Up: (10 mins)
Upper and lower body lift prep
Mobility
Squat therapy
STRENGTH: (25 MINS)
PRESS 5 x 5 @ heaviest weight with 3 mins rest btwn sets
WORK: (25 MIN CAP)
For time:
50 Back Squats (95/75)
50 GHD Sit Ups
50 Back Squats (75/55)
50 GHD Back Extensions
50 Back Squats (55/35)
50 GHD Sit Ups
*use tires for GHD*
Rx2: Regular Sit Ups and Superman back extensions
Rx3: Options are Rx weight but 25 reps for all mvmts OR modified weights, no ghd mvmts @ 50 reps
SCALE THIS WORKOUT APPROPRIATELY, if necessary scale mid workout if you are not going to hit the time cap. We do not want anyone capping this one out.
SILVERS:
BENCH PRESS 5 x 5
WORK:
3 RFT
20 Goblet/plate squats
10 Hollow body holds
Upper and lower body lift prep
Mobility
Squat therapy
STRENGTH: (25 MINS)
PRESS 5 x 5 @ heaviest weight with 3 mins rest btwn sets
WORK: (25 MIN CAP)
For time:
50 Back Squats (95/75)
50 GHD Sit Ups
50 Back Squats (75/55)
50 GHD Back Extensions
50 Back Squats (55/35)
50 GHD Sit Ups
*use tires for GHD*
Rx2: Regular Sit Ups and Superman back extensions
Rx3: Options are Rx weight but 25 reps for all mvmts OR modified weights, no ghd mvmts @ 50 reps
SCALE THIS WORKOUT APPROPRIATELY, if necessary scale mid workout if you are not going to hit the time cap. We do not want anyone capping this one out.
SILVERS:
BENCH PRESS 5 x 5
WORK:
3 RFT
20 Goblet/plate squats
10 Hollow body holds
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