29 July 2016

Warm up:
Lower body lift prep
good mornings
single leg rdl w kb
arm circles
shoulder prep phase 3

Push Ups:  3 sets of 8-10 or 2 sets max reps (adv)

REVIEW:  Power Clean

Bar WU:  Pull/muscle/dynamic
add weight:  pull / dynamic

WORK:
5 RFT
10 P CL
15 wall balls 20/14

Rx:  135/95
Rx2:  125/85
Rx3:  115/75
MOD: any other weights

28 July 2016

Warm Up:  HINSHAW
Mobility:  ankle/calf/achilles

WORK:  Part A

5 Mins Max DU
Rx2:  attempts

WORK:  Part B
For time: (10-12 min)
Run 1000m
30 HSPU
Row 1000m

Rx2:  15 HSPU
Rx3:  seated dumbbell press (as heavy as you can go)

27 July 2016

Warm Up:
Dynamics
Shoulder prep phase 3 (or whichever phase you are currently working through)

Mobility

WORK:  With a partner

21 MIN AMRAP
T & B partner barbell farmer walk (load each barbell) 225/150 blvd
200m sandbag run (bag may be carried together or singly in portions)
Burpee wall climbover
Hand over hand sled pull (one blvd length each)  90/70 plus sled

26 July 2016

Warm Up:
Lower body lift prep
upper body lift prep
Shoulder prep phase 3
Mobility

REVIEW:  THRUSTER

Strength:  Find your 1RM Thruster

WORK:
6 MIN AMRAP
50 DU
15 Back Squats (135/95)

Rx2: 125/85
Rx3: 115/75
MOD:  less weight/pull up bar touches for DU's or DU attempts

25 July 2016

Warm Up:
bear crawl
inchworm
crabwalk
scap push/pull

START SHOULDER PREP PHASE 3

WORK:  GYMNASTICS RETEST DAY

Work through the board


SILVERS:

Hinshaw warm up

RUN:  4 x 400 m 2 min rest btwn

Shoulder prep phase 2

STRENGTH:  BENCH PRESS 5 x 5 incr weight

WORK:  21-15-9
Hollow body holds (off the floor)
Box dips

22 July 2016

Warm Up:
Dowel game
Hinshaw

WORK:

A)  Row 1000 m TT

Rest and rollout 10 mins total

B)  Death by 10 m
compare to June 26/15

SILVERS:
same

SCALED:  Row 700 m for time

21 July 2016

 Warm Up:
Lower body lift prep
Shoulder Prep Phase 2
10 rnds 5 sec hold in bottom position, coach will assess and tweak your form where necessary

WORK:

A)  Back Squats 10 x 3 @ 75%  rest as needed

B)  10 MIN EMOM
3 Strict weighted pull ups, as heavy as you can or 2 Muscle Ups if you have your muscle up (can be ring or bar)
Rx2:  strict unweighted pull ups
Rx3:  Strict banded pull ups at smallest band possible, third rep should be a struggle

C) Two position box jumps
20 total reps
Pick an appropriate height box

If you cannot get this movement, work the first part from a high kneeling position, try to transition to the squat.  Use a mat if you feel it's likely you may land hard.  You may also want to try this first position barefoot as your toe of your shoe may trip you up if you don't have the speed and height.

20 July 2016

Warm Up:  10 mins
Hurdles
High Knees
Butt kicks
Walking lunge open to side angle
Straight leg jog
Inside/outside ankle flexion
Pigeon
Couch stretch
5 each side turkish sit up

SHOULDER PREP PHASE 2

BENCH PRESS:  5 x 5 incr to heaviest weight possible for last set (2 mins rest)

REVIEW:  Thrusters (5-8 mins)
and mods for pull ups (standards)

WORK:

HEAVY JACKIE
Row 1000 m
50 Thrusters 95/65
30 CTB Pull Ups

Rx2:  Regular Pull Ups
Rx3:  Jumping pull ups (off no larger than a #45 plate)
85/55 thruster

MOD:  low bar pull ups and dumbbell thrusters or with a partner

Cash Out:  Tabata Russian KB swings

SILVERS:

HEAVY JACKIE
Scaled appropriately and done with a partner (split the rep scheme)

SILVERS SCALED:
Row 400 m
10 Db thrusters
5 Ring Rows
10 DB Thrusters
5 Ring Rows

CASH OUT:  Max plank hold

19 July 2016

Warm UP:
Hinshaw
Mobility:  Pec smash, lat smash, trap smash

WORK:

10 RFT
10 Push UPs
100 m Sprint

Rx2:  10 Burpees or 5 push ups
Rx3: 1/2 rep scheme of either burpees or push ups

*NOTE*
this is a higher volume of push ups, so if you have NOT been attending regularly and getting in your push / pull work, you will scale.

cool down:  calf/glute rollout

18 July 2016

Warm Up: 15-20 mins
Lower body lift prep
Squat therapy
Shoulder prep phase 2

REVIEW: 30 mins w dowels (includes bar warm up time of 5-10 mins)

SNATCH GRIP DEADLIFT
HANG POWER SNATCH
OVERHEAD SQUAT

Bar Warm up

WORK:  > 10 MINS

12-9-6 Snatch Complex
Snatch Grip Deadlift
Hang P Snatch
OHS

Rx:  135/95
Rx2:  115/75
Rx3:  95/65
MOD:  Any other weight or single arm DB snatches (coach's discretion)

SILVERS:
Lower & upper body lift prep

Strength:  3 sets 6-8 strict banded pull ups at smallest band possible
SCALED:  3 sets 4-7 Ring Rows

REVIEW:  30 mins
Deadlift
Sumo Deadlift High Pull
Push Press

WORK:  12-9-6
Deadlift
SDHP
Push Press

SCALED:  DL and SDHP with KB, DB Press

15 July 2016

WARM UP: 15 mins
Bear crawl
crab walk
inchworm
scap push/pull
teacups

Shoulder Prep Phase 2

WORK:

A)
5 MIN EMOM
Rx:
4 Ring Push Ups
4 Ring Archers

Rx2:
4 Ring Push Ups
4 Barbell rollouts (from knees)

Rx3:
4 Lowbar push ups
4 Supine reverse crunch (can add weight between the knees such as a medball to increase difficulty)

REST 5 MINS

B)
5 MIN EMOM
Rx:
1 Muscle Up
4 Ring Dips (high rings)

Rx2:
4 Strict Pull Ups
4 Bar Dips

Rx3:
4 Banded Strict Pull Ups
4 (banded) Bar dips

Cash Out: 3 rnds of 1-2 min, rest 1 min btwn rounds
Group plank sandbag pass

SILVERS:

Strength:  Turkish get up

WORK:  10 MIN EMOM
5 Parallette hopovers
3-5 Ring Rows

SCALED:
5 Line hopovers
3-5 Ring Rings

CASHOUT:  Group sandbag plank pass
SCALED:  Tabata Plank Hold

14 July 2016

Warm Up:
Shoulder prep phase 2 (5 mins)
Upper body lift prep (5 mins)

REVIEW:  PUSH PRESS (5 MINS)

Push Press 5 MIN EMOM  5 reps @ 80%

Review Cleans with dowel (10 MINS)
set up/pull/fast elbows/chest up/receive position (catch where you pull)

Hinshaw warm up (15 mins) adjust to fit time domain, get as much completed as possible

Barbell WU get to close to working weight (3 sets)

WORK: (credit to CFLinchpin)
FOR TIME
400 m RUN
15 P CL
400 m RUN
12 P CL
400 m RUN
9 P CL

Rx:  185/135
Rx2; 135/95
Rx3:  115/75
MOD: Less weight, from hang position or dumbbells

13 July 2016

Warm Up:  Lower and upper body lift prep (15 mins total)
MOBILITY and Shoulder prep phase 2

REVIEW:  SNATCH (20 - 30 MINS incl bar warm up)  Dowels

Set up/pull / transition/ receive
Review each part of the movement (do 10 or so reps)  correcting form as you go, then put it all together

Bar warm up:  3 x 2 Pull/Muscle/Dynamic/OHS combo

Add weight :  3 sets of 2 Pull/Dynamic

WOD:  11 MIN CAP  Compare to June 10, 2015
Dakota Games #15.4
Row 1000m then
21-15-9
Power Snatch (#95/65)
HSPU

Rx2:
Same weight
Push Ups

Rx3:
Hang power snatch any weight appropriate or alternating single arm dumbbell snatch
Low bar or other assisted push up

SILVERS:
Same warm up

SKILL:  Dumbbell or kettlebell snatch (coach's choice)

WORK:  DG 15.4
1000m Row then
21-15-9
DB or KB snatch
Push Ups (any appropriate mods)

SCALED:  300 m ROW
then 12-9-6
DB snatch (2-5 lbs)
Wall push ups

12 July 2016

Warm Up:  Lower body lift prep

Shoulder Prep Phase 2

MOBILITY

REVIEW:  Stabilisation for carries - Farmer/OH/Fr Rack

For time:
DBL KB OH Carry 100m
Farmer carry 100m
DBL KB Front Rack Carry 100m
Farmer carry 100m

Rx:  55/35
Rx2:  35/20
Rx3:  Dumbbells at appropriate weight

Cash out:  Tabata hollow hold (floor)

11 July 2016

Warm Up:  HINSHAW

RUN:  8 x 300m 1 min rest

CASH OUT:  Tabata DU's

Cool down:  Row 500 m at 20 SPM  then 3 sets 8-10 push ups (or appropriate mods)

SILVERS:  SAME RUN
Scaled:  4-6 x 200 m fast/brisk walk, 1 min rest between rnds

Cash Out:  Tabata skipping   SCALED:  45# plate or green box step ups

Cool down:  Same
SCALED:   Row 300m and Ring Rows 3-5 reps for 2 or 3 sets

8 July 2016

Warm Up:  Upper and lower body lift prep

Shoulder prep phase 2

Front squat skill transfers with barbell.  Coach to review each movement and purpose as it happens so class is doing each skill at the same time.  5's each
~arms out
~regular
~1 1/4 bounce
~3 sec pause
~bottoms up

Review:  Push press

7 RFT - off floor
7 Front squat (155/105)
7 Push Press (155/105)

Every time you drop the bar, you must perform 7 bar facing burpees

Rx2: 135/95
Rx3: 115/75
MOD: Dumbbells

SILVERS:

Shoulder prep phase 1

Strength:  3 x 8-12 strict banded pull ups
Scaled:  3 sets of 3-5 Ring Rows (as vertical positioned as necessary)

Review :  Front squat and dumbbell push press

WORK:  7 RFT
7 Front squat
7 Dumbbell push press

Scaled:  4 Rnds
7 Arms out dowel front squat (to 20"box)
7 DB seated press (or standing)

7 July 2016

Warm Up:
Row 400-600 m @ 22-24 SPM

Mobility

Shoulder Prep Phase 2

WORK:

Complete 50 HSPU for time

At the bottom of every minute, stop and do 10 DU's

Rx2:  Push Ups
Rx3:  Strict banded pull ups
x5 single skips for DU

Cash Out:  Open Gym
Work a gymnastic skill progression

6 July 2016

Warm Up:  Dowel Game

Mobility
Pigeon/couch stretch
Lower body lift prep

Review:  Sandbag Clean/Medball clean/Tire Flips

WORK:

In teams of four, 17 MIN AMRAP

Sled push hi bar one way
low bar back - TIMER  45's/35's
Stn B: Sandbag clean and toss over wall with wall climbover
Stn C:  Tire flips
Stn D:  Medball cleans

Score is total reps of all stations (not including sleds)

Cash Out:  In same teams, battle of the battle ropes
Ten second max double arm strikes, clock will beep every ten seconds to switch ppl, two times through.  Score is total reps.

SILVERS:
Same as above

Silvers Scaled:
Individual sled pull using vest, no load (small sled)
Stn B:  Burpees off box (20-24"box)
Stn C:  KB deadlift
Stn D:  Seated db press (2-5 lbs, sit on same box as used for burpees)

5 July 2016

Warm Up:  10 mins
Junkyard dog
Good mornings
Single leg RDLs with kb
Leg swings
Froggers

REVIEW:  SNATCH with dowels and Dumbbell snatch  (20-30 MINS)
Set up (floor and hang)/Pull/Transition/Receive position (move the feet/hips back/arms locked out)

Bar WU:  Pull/Muscle/Dynamic 3 x 2
Add weight 3 sets 3x Pull/Dynamic

WORK: (>10 MINS)

9-15-21
Row cals
Power snatch

Rx: 115/75
Rx2:  95/65
Rx3:  85/55  From Hang
MOD:  single arm dumbbell snatches, alternating arms

4 July 2016

Warm Up:  Jog 400 m @ 65% pace OR row 400-600m @ 23 spm

Shoulder Prep Phase 2 if you have been diligent with your Phase 1 work, otherwise Phase 1

Lat activation exercises (one and two if advanced, second exercise only for int/beg)

SKILL:  3 x 6-8 Strict banded pull ups (if working pull ups) Try to use a lower band than you used last week, one set max inverted rows
3 x 5 negative push ups

MU:  3 x 5 sets false grip pulls , 3 x 3 russian dips  3 x 10 push ups

Work:
50-40-30-20-10  SIT UPS
4-10-15-20-25  Burpee to pull up bar touch (fingertips must be over)

Rx2:  fingertip touch but not over

Rx3:  with a partner

SILVERS:

Strength:  Box squats 5x5 (Back Rack)
Scaled:  Box squats no load

Strict Pull ups 3 sets 5 (use smallest band possible)
Scaled:  Hollow body holds (floor)

WORK:

In teams, rower is timer:

20 MIN AMRAP
Row 350m
Battle ropes (alternating undulation)
Weighted step ups
Flutter kicks

Scaled:  10 Min AMRAP