1 Sept 2016

Warm Up:
upper and lower body lift prep, shoulder prep phase 4

Review:  Press lockout overhead position - shoulders active, neutral spine, elbows locked out

SKILL:  With a barbell or loaded barbell (max 95/65) press bar overhead and hold overhead locked out position for 2 minutes working on perfecting the overhead position

SKILL 2:  Lat pulldowns with dowels and bands 3 x 10

WORK:
3 Rounds for time
6 per leg reverse lunge (back rack, 45% 1RM)
6 Vertical dumbbell jumps (55/35) may use kb as well
6 ball slams (20/14)

Rx2:  less weight

31 Aug 2016

Warm up:
Shoulder prep week 4
Hinshaw
Lower body lift prep

WORK:

"Bradshaw"

10 rounds for time of:
3 Handstand push-ups
6 Deadlifts 225/155
12 Pull-ups
24 Double-unders

Jason Khalipa's time is 11:43 so scale this one accordingly!  You should be in the 15-20 minute time domain.

Rx: alone, judged
Rx2 : With a partner, break up reps however you like and share the deadlift bar during all six reps or alone rx weight and mvmt but 5 rounds
Rx3: 185/135 alone
MOD:  with a partner, less weight, push ups for hspu, ring rows for pull ups if needed

SILVERS:
Same warm up
Same workout, with a partner, appropriate mods/weights

30 Aug 2016

Warm Up:
Hinshaw

Strength work:
Landmine torso rotations 3 x 10 per side
Keeping torso straight (think: standing plank), stand with arms at a 45 degree angle from your body, straight out, holding the barbell.  Keeping arms straight and torso straight, bring bar down to the right hip, back up to middle, then down to left hip etc.  You should feel this in your obliques and will have to keep your abs and glutes contracted the entire time to move the bar.

WORK

5 RFT
35 DU
10 Feet in Ring knees to chest
200m Run

Rx2: 20 DU
Rx3: DU Attempts

29 Aug 2016

Warm Up:
Dynamics
High knees
kickbacks
hurdle steps up and out
hurdle steps out and in
walking lunge open to side angle
no load good mornings
leg swings

REVIEW:  SNATCH (see poster board)
Dowel Review
1)  Review foot position/shoulders retracted/chest up/corkscrew knees/Active shoulders:  think "screw in the lightbulb" with the hands on the dowel to get the armpits facing forward and tension on the bar
2)  Dowel at pelvis.
3)  Slide down to above the knees maintaining start position (hips back, slide down).  Do not allow your knees to bend more than they do in the set up.  High butt so the posterior chain is engaged, torso is over the bar
4)  Pulls - on coach's mark, reset to hang start position and practice pull.  Points of performance are full hip extension, contact with the dowel through the whole movement, scarecrow elbows (straight up and down, not back), and finishing on tippy toes.  Your body should be long and balanced.
5)  Muscle snatches:  on coach's mark, reset to start position, pull, and transition with fast turnover, keeping the dowel close and finishing on the toes, long body.
6)  Dynamic:  on coach's mark, reset to hang, pull, catch the dowel where you pull it and stick that landing position for 2 seconds so coach can ensure your butt is back and you are not receiving the dowel with your knees forward.

Bar Warm Up:  2 x 2 Pull/muscle/dynamic   1 set barbell only, one set add weight

Pull/Dynamic x 2 with more weight until you are close to working weight

WORK:
"Randy" Rx+, judged
"Partner Randy"Rx

75 Power Snatches for time (75/55)

Rx2:  with a partner and less weight
Rx3:  with a partner less weight and from the hang

SILVERS:
Skill work:  tabata hollow body holds

WORK:
10 RFT
150 m ROW
1 length hand over hand sled pull (appropriate weight)

26 Aug 2016

Warm Up:
Dowel Game
Squat therapy (together as a group, on coaches mark)
Hip mobility
Shoulder mobility

WORK:  KAREN  Compare to Dec 15, 2014

150 Wall Balls (20#/14#) to 10/9

Rx2:  to 9/8
Rx3: less weight/height/depth or any other mod

Cash Out:
Tabata KBS

SILVERS:

Strength:  PUSH PRESS 5 x 5  increase weight each set

REVIEW:  DUMBBELL SNATCH

WORK:  21-15-9-15-21
Box squats
DB snatches (alt arms every 5 reps)

25 Aug 2016

Warm Up:
Upper and lower body lift prep
Shoulder prep phase 4
Hinshaw warm up

REVIEW:  BEAR COMPLEX
Clean
Front squat
Press
Back squat
BTN Press

WORK:  For time
1 Bear Complex (135/95)
100 m run
2 Bear Complex
200 m run
3 Bear Complex
300 m run
4 Bear Complex
400 m run

Rx+:  175/115
Rx2:  125/85
Rx3:  any other weight

24 Aug 2016

Warm Up: (20 Mins)
Lower body lift prep
Hinshaw

Review:  Deadlift

WORK:  7 RFT (7-10 mins)
7 Deadlifts @ 50%
200m RUN

Cash Out:  Tabata banded sit ups (5 mins)

Cool down: double tabata yoga (alt btwn mvmnts) 10 MINS
Pigeon Left
Pigeon right
Downward facing dog
Garland pose

Roll out posterior chain, calves

SILVERS:
Same warm up
Same workout, mod to 5 rnds if needed

23 Aug 2016

Warm Up:  Upper & Lower body lift prep
ankle/calf/achilles mobility
shoulder prep week 4

WORK:  Filthy 50
For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35/25 American
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

Rx+=alone
Rx= with a partner
Rx2= with a partner, less weight/height or other mods
Rx3= with a partner, half rep scheme and less weight height etc

22 August 2016

Warm Up:
HINSHAW

MOBILITY

WORK:  SPEED DEMON
compare to Aug 26, 2013

WOD:
SPEED DEMON
Run 1600 m (timed)
Row exactly as long as it took to run 1600m
Then run 1600m

SILVERS:
Warm Up
Row 600-800 m @ 22 SPM

Review:  Bench Press

STRENGTH:  Bench Press 5 x 5 increase weight each set

WORK:  5RFT
10 KB Swings
10 sec bar hold active hang
10 seated dumbbell presses

19 Aug 2016

Warm Up:
one length walking lunge forward
one length walking lunge backwards
10 jumping squats
10 good mornings no load
Scorpion/iron cross (facedown/faceup)
Bow and arrow
Tspine mobility

Dowel Review:  Snatch
1)  Review foot position/shoulders retracted/chest up/corkscrew knees/Active shoulders:  think "screw in the lightbulb" with the hands on the dowel to get the armpits facing forward and tension on the bar
2)  Dowel at pelvis.
3)  Slide down to above the knees maintaining start position (hips back, slide down).  Do not allow your knees to bend more than they do in the set up.  High butt so the posterior chain is engaged, torso is over the bar
4)  Pulls - on coach's mark, reset to hang start position and practice pull.  Points of performance are full hip extension, contact with the dowel through the whole movement, scarecrow elbows (straight up and down, not back), and finishing on tippy toes.  Your body should be long and balanced.
5)  Muscle snatches:  on coach's mark, reset to start position, pull, and transition with fast turnover, keeping the dowel close and finishing on the toes, long body.
6)  Dynamic:  on coach's mark, reset to hang, pull, catch the dowel where you pull it and stick that landing position for 2 seconds so coach can ensure your butt is back and you are not receiving the dowel with your knees forward.

Bar Warm Up:  2 x 2 Pull/muscle/dynamic   1 set barbell only, one set add weight

Pull/Dynamic x 2 with more weight until you are close to working weight

Advanced:  For barbell class attendees, working weight @ approx 70% (use as close to your usual weight as possible).

Regular class:  Hang Power Snatches, working weight should be around 60%.  Your goal is to work form today.

Beginners:  Barbell (15# or dowel)only.  You will be working hang muscle snatches only.  Dialing in the movement, no load

Advanced:   You may use your straps
4 x 4 speed snatches
4 x 4 Pauses
4 x 4 P Snatch
4 x 1 Snatch singles

Regular Class:
6 x 6 Hang muscle snatch
6 x 6 Hang power snatch
6 x 6 Hang snatch (full squat)

Beginner & Silvers:
Sets of 6 hang muscle snatches

Class will be set up in platforms and you will be grouped with similar weights.  Only one lifter per platform group will lift at a time.  You will all rotate through one after the other.  This will allow for sufficient rest between sets and will also allow your coach to properly watch and correct your form as you move through.

18 Aug 2016

WARM UP:  HINSHAW

WORK:  Compare to Sept. 23, 2014

3 RFT
400m RUN
21 Box Jumps (28"/24")

Rx2:  24"/20"
Rx3:  lower boxes or step ups

CASHOUT:
Tabata Rope hang

17 Aug 2016

Warm Up:  Lower body lift prep, shoulder prep week 4

REVIEW:  HANG POWER CLEAN
Dowel Review:  Hang power clean
1)  Review foot position/shoulders retracted/chest up/corkscrew knees
2)  Dowel at pelvis.  On coach's mark, 10 fast elbow transitions from high hang
3)  Slide down to above the knees maintaining start position (hips back, slide down).  Do not allow your knees to bend more than they do in the set up.  High butt so the posterior chain is engaged, torso is over the bar
4)  Pulls - on coach's mark, reset to hang start position and practice pull.  Points of performance are full hip extension, contact with the dowel through the whole movement, scarecrow elbows (straight up and down, not back), and finishing on tippy toes.  Your body should be long and balanced.
5)  Muscle cleans:  on coach's mark, reset to start position, pull, and transition with fast elbows, keeping the dowel close and finishing on the toes, long body.
6)  Dynamic:  on coach's mark, reset to hang, pull, catch the dowel where you pull it and stick that landing position for 2 seconds so coach can ensure your butt is back and you are not receiving the dowel with your knees forward.

Bar Warm Up:  2 x 2 Pull/muscle/dynamic   1 set barbell only, one set add weight

Pull/Dynamic x 2 with more weight until you are close to working weight

STRENGTH:  4 x 4 H P CL
2 mins rest between sets, same weight all the way through (shoot for 70-80%)

WORK:

3 RFT:
2 Rope climbs
20 KB Swing (russian) 55/35
then 200 DU's as buy out.  Score is total time to complete the 3 rnds and the du cashout.

Rx2:  1 Rope climb
Rx3:  Seated dumbbell press, as heavy as you can go 6 reps/DU attempts or x 5 singles

SILVERS:
Warm Up
Lower body lift prep
Hinshaw

Strength:  Deadlift 5 x 5

WORK:
Run 800 m
Row for as long as you ran
Run 800 m

16 Aug 2016

Warm Up:  Lower body lift prep,shoulder prep week 4
achilles/calf/ankle mobility

RDL leg swings
Hamstring stretch with kettlebell off the box
Good mornings (no load)

WORK:

LUMBERJACK 20

20 Deadlifts (275/185)
Run 400m
20 KB swings (2pood/1.5 pood)
Run 400m
20 Overhead Squats (115/85)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24'/20')
Run 400m
20 DB Squat Cleans (45/30 each)
Run 400m

Rx2:  With a partner,  you will both run every 400 m but split the 20 reps btwn the 2 of you, Rx weight
Rx3:  with a partner, both run 400m , split other reps and decrease weights

15 Aug 2016

Warm Up:
Tea cups
bear crawl
crab walk
inchworm
Shoulder Prep Phase 4 (or whichever phase you are at)

PRE:  Lat pull downs with bands and dowels  5 x 5, straight arms/hollow body

SKILL WORK:
Strict toes to bar 5 x 3
Focus on lat engagement, partner may assist with legs at sticking point.  Keep legs straight and toes pointed out.  If you have a partner assisting you to the top, work on maintaining a very controlled descent without assistance.

WORK
Compare Aug 26, 2015
Death by Pull ups
EMOM, +1 rep every round until you cannot get all the work done in your minute.

SILVERS:
HINSHAW
lat pull downs (lat activation exercise)

SKILL WORK:  Tabata hollow body holds

WORK:
3 times through circuit
1 min at each station, 1 min rest after all stations are completed in a round (FGB style)
Stn 1:  ROW CALS
Stn 2:  Battle Ropes
Stn 3:  Goblet box squats
Stn 4:  Low box step ups or skipping

12 Aug 2016

Hinshaw warm up
mobility

Time Trial test day
No more than three attempts of each

100 m Run TT

100 m Row TT

200 m Run TT

250 m Row TT

Complete in any order and rest sufficiently before attempts.

11 Aug 2016

Warm Up:  Upper body lift prep/shoulder prep

Press:  5 x 5, sets 2 and 4 are behind the neck press
2 mins rest btwn sets

WORK:

3 Rounds, not for time

10 Bench Press @ 65%
10 Supine pull ups (feet off bench)
2 mins rest

Cash Out:
3 rnds
45 sec plank, each side
15 banded sit ups or weighted sit ups

10 Aug 2016

Warm Up:  HINSHAW

Skill Work:  10-12 mins
Snatch Drop: sets of four
Work this drill with just the bar or with weight, should be a quick but controlled drive under the bar into the squat position, not a "drop" below the bar.

Review:  OHS - overhead position/shoulders/chest
bottom position:  feet/knees/chest/shoulders

Warm up with barbell:  overhead squat

WORK:

7 RFT
3 OHS (135/95)
5 TTB
200 m run

Rx2: 125/85
Rx3: any other weight, any mod of ttb including knees to chest, toes to as close to bar as possible, knees up

9 Aug 2016

Warm Up:
Hinshaw
Shoulder Prep

PRE:  2 x 400 TT max effort each run, 3 mins rest btwn efforts

WORK:
12 MIN AMRAP
10 Burpees
25 DU's

Rx2:  Bar touches (palm to wrist area must touch)
Rx3:  125 singles

8 Aug 2016

Warm Up:
one length walking lunge forward
one length walking lunge backwards
10 jumping squats
10 good mornings no load
Scorpion/iron cross (facedown/faceup)
Bow and arrow

Dowel Review:  Hang power clean
1)  Review foot position/shoulders retracted/chest up/corkscrew knees
2)  Dowel at pelvis.  On coach's mark, 10 fast elbow transitions from high hang
3)  Slide down to above the knees maintaining start position (hips back, slide down).  Do not allow your knees to bend more than they do in the set up.  High butt so the posterior chain is engaged, torso is over the bar
4)  Pulls - on coach's mark, reset to hang start position and practice pull.  Points of performance are full hip extension, contact with the dowel through the whole movement, scarecrow elbows (straight up and down, not back), and finishing on tippy toes.  Your body should be long and balanced.
5)  Muscle cleans:  on coach's mark, reset to start position, pull, and transition with fast elbows, keeping the dowel close and finishing on the toes, long body.
6)  Dynamic:  on coach's mark, reset to hang, pull, catch the dowel where you pull it and stick that landing position for 2 seconds so coach can ensure your butt is back and you are not receiving the dowel with your knees forward.

Bar Warm Up:  2 x 2 Pull/muscle/dynamic   1 set barbell only, one set add weight

Pull/Dynamic x 2 with more weight until you are close to working weight

Advanced:  For barbell class attendees, working weight @ approx 70% (use as close to your usual weight as possible).  You will be doing clean and jerks so incorporate jerks into your bar warm up.

Regular class:  Hang Power Cleans, working weight should be around 60%.  Your goal is to work form today.

Beginners:  Barbell (15# or dowel)only.  You will be working hang muscle cleans only.  Dialing in the movement, no load

Advanced:   You may use your straps
4 x 4 speed cleans (1 jerk)
4 x 4 Pauses (1 jerk)
4 x 4 PCL & 1 jerk from floor
4 x 1 C & J singles, add weight each rep

Regular Class:
6 x 6 Hang muscle clean
6 x 6 Hang power clean
6 x 6 Hang Clean (full squat)

Beginner:
Sets of 6 hang muscle cleans

Class will be set up in platforms and you will be grouped with similar weights.  Only one lifter per platform group will lift at a time.  You will all rotate through one after the other.  This will allow for sufficient rest between sets and will also allow your coach to properly watch and correct your form as you move through.

SILVERS:

Skill:  Medball cleans

WORK:  5 RFT
100 m RUN
15 Medball cleans
10 Double unders

5 Aug 2016

Warm Up:  Shoulder Prep (whichever phase you are on)
Inchworm
bear crawl
crabwalk

Mobility

WORK:

5 Rnds, each for time
Post best time as score and note other times in comments

20 Pull ups
30 Push Ups
40 Sit ups
50 Air Squats
3 min rest

Rx+:  workout done alone (Regular Barbara)
Rx:  split work with a partner
Rx2:  with partner, Low bar pull ups or jumping pull ups (off floor or plate)
Rx3:  with partner, Low bar pull ups & negative or low bar push ups

SILVERS:

Workout
5 rounds
5 Push Ups (any mods)
10 Ring Rows
15 Sit ups
20 Flutter kicks
25 Air squats
3 mins rest

4 Aug 2016

WU:  Lower body lift prep & Mobility

Review: Power cleans

Bar WU:  Pull/Muscle/Dynamic
Do a few sets, adding weight to get to wod weight

WOD:  Compare to Oct 15, 2015

Complete as many reps as possible in 10 mins of:
200 Double Unders
30 Power Cleans, 175/125 lbs
max rep Row (calories)s

Score is total reps

Rx2:  155/105
Rx3:  Singles & Medball cleans

If you are not doing Rx2 weight you will automatically move to medball cleans

3 Aug 2016

Warm up:
Lower body lift prep
Shoulder Prep phase 3

Gymnastics Skill work:  Handstands
Work 10 reps freestanding handstand with spotters, then do set of 10 at wall removing legs from wall.  Then work (in 2 foot or so increments) handstand walking to the wall

If you are not proficient at push ups , you will work push ups and kick up to handstand
Push Ups:  3 x 5 negatives
Kick up to handstand:  5 donkey kicks, then 5 assisted kick up to handstand away from wall with spotters, then move to wall and attempt a few reps with assistance and then without assistance

REVIEW:  SNATCH

Wod:
KARABEL

10 RFT
3 snatch 135/95 (power or full)
15 wallball (20/14 to 10/9)

Rx2: 5 rnds or 10 rnds at 115/75

Rx3:  10 rnds 95/65 from hang or floor for regular attendees of barbell class

Mod: less weight/rounds, from hang

SILVERS:

Strength:  Press 5 x 5

WOD:
21-15-9
Shuttle lengths (rig to boxes)
Squats

2 Aug 2016

Warm Up:
T & b each:
High knees
Kickbacks
Hurdles
Walking lunge (sampson stretch one way, open to side angle back)

Good mornings/cossack squats/quadruped crawl

REVIEW:  CLEANS

Bar warm up, gradually add weight to get close to working weight

Pull/Muscle/Dynamic then switch to Pull / Dynamic when adding weight

The Chief  Compare to Tuesday May 26, 2015
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 the AMRAP.

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

MOD:  Barbell hang muscle cleans (45/35) or dumbbell cleans