1 Feb 2017

Happy birthday Coach Mel!  <3 p="">
Warm Up:
Dynamics
Tspine mobility
shoulder prep

REVIEW:  OH walking lunge

WORK:  #16.1
20 MIN AMRAP
25 ft OH walking lunge (barbell) 95/65
8 Bar facing burpees
25 ft OH walking lunge
8 CTB pull ups

Rx2:  45/35 front rack walking lunge / jumping pull ups

Rx3:  less weight/ring rows

31 Jan 2016

Warm Up:
Dynamic warm up (10 Mins)

REVIEW:  THRUSTER/POWER SNATCH/SQUAT CLEANS (15 MINS)

WORK:

2 mins max row cals
2 mins max reps thrusters (95/65)
2 mins max row cals
2 mins max reps power snatch (95/65)
2 mins max row cals
2 mins max reps squat cleans (95/65)

Score is total reps

Rx2:  85/55
Rx3:  any other weights

30 Jan 2017

Warm Up:
Shoulder prep
HINSHAW ankle and achilles prep

REVIEW:  HANDSTAND PUSH UP and mods  ROPE CLIMB techniques

FALKEL:  Compare to April 22, 2016
Complete as many rounds as possible in 25 mins of:
8 Handstand Push-ups
8 Box Jumps, 30/24 in
1 Rope Climb, 15 ft

Rx2: Push Ups
Rx3: Any other mods, can include:
lowbar or box push ups/negatives
lower box jumps
hand over hand sled pull or
supine rope climb to standing and back down if room and rope availibility

SILVERS:

Tabata:  Hollow hold and plank alternating

REVIEW:  PUSH UPS (same body position as hollow holds and planks)

WORK:  PARTNER FALKEL
Work through amrap with a partner, one works at a time
pick appropriate mods

27 Jan 2017

Warm Up:
Lower and upper body lift prep

REVIEW:  CLEAN AND JERK (30 MINS)

WORK:  GRACE  Compare to June 17, 2016
30 Clean & jerks for time

REST 5 MINS

Complete for quality, not timed

3 rounds
6 per leg db bulgarian split squats off bench, as heavy as possible
5 barbell hip raises, as heavy as possible

SILVERS:

REVIEW:  PRESS

STRENGTH:  PRESS 5 x 5

WORK:  2 rounds
30 cal row
2 t & b farmer carry (as heavy as you can go, yellow line to yellow line)
10 db push press

26 Jan 2017

WARM UP:
Shoulder prep
Hinshaw (keep it to 10 mins max)

GYMNASTICS SKILL:
3 x 5 lat pull downs, focus on strong hollow body position throughout movement and long arms

3 sets max hang

WORK:
12 MIN EMOM
4 Strict ttb
4 shuttle runs (10 m yellow to yellow)

Rx2:  2 strict ttb
Rx3:  4 knees to chest as strict as possible

25 Jan 2016

Warm Up:  SHOULDER PREP (5 mins)

GYMNASTICS SKILL/STRENGTH: (10 mins)
Level 1:  5 x 5 low bar pullups at hardest modification you can do
Level 2:  Tabata kipping pull ups or beat swings

REVIEW:  with dowels, Deadlift & Cleans (20 mins)

WORK:

For time, 12 min cap:
10 Chest-to-bar Pull-ups
20 Toes To Bars
30 Deadlifts, 185/135 lbs
100 Double Unders
30 Box Jumps, 24/20 in
20 Burpees
10 Cleans, 185/135 lbs

Rx2:  175/125
Rx3:  any other mods


Silvers:

SKILL:  RING ROWS  - Work on perfecting the movement

Review:  Deadlift, medball/dumbbell cleans

For time, 12 min cap
10 Ring Rows (elevated feet if you can)
20 Knee raises
30 Deadlifts 135/95
100 Single skips
30 Box Jumps or Step ups
20 Burpees or down-ups
10 medball or dumbbell cleans

24 Jan 2017

Warm UP:  DYNAMICS (5 MINS)

REVIEW:  POWER SNATCH w dowels (30 MINS)
Work set up, pull, transitions, then move into muscle snatch, dynamic snatch
Use this time to perfect your set up and movement pattern
After spending 5-10 mins with the dowel, move to barbells and start working the same movements with load under your coach's cue.

REVIEW:  Jumping CTB Pull up

WORK:  #16.3

7 min AMRAP

10 Power Snatch 55/75
3 Bar Muscle-ups

Scaled:
20 Power Snatch 35/45
5 Jumping Chest to Bar pull ups

REST 5 MINS

For quality (not timed)
3 x 10
Seated DB Press
Ring Rows

23 Jan 2017

WARM UP:  Shoulder prep (5-7 mins)
-banded internal/external rotation 45 degrees
-wall slides
-T's Y's W's
-Scap pull ups
-Tea cups

GYMNASTICS SKILL/STRENGTH WORK:  Pull up  (10 MINS)
If you are working on getting a pull up:
3 sets 8-12 banded strict pull ups (if you can do 12 unbroken, move up a band)

If you have your strict pull up:
5 MIN EMOM
1-3 Strict pull ups, can be weighted if 3 reps is too easy

HINSHAW WARM UP (10 MINS)

WORK:  ALTERNATING 20 MIN EMOM
ODD:  200m/150m row
EVEN:  10 Shuttles (10m yellow to yellow)

SILVERS:
Same
Sub out ring rows for quality reps if strict banded is too challenging

20 Jan 2017

Warm Up:
10 rounds row, every 30 sec switch SPM from 22 to 26

Tabata donkey kicks

REVIEW:  Back extensions (supermans) / walking lunge / air squat

WORK:  3 Rounds
25 back extensions
50 air squats
100 m walking lunge

SILVERS:

Warm Up:
10 rounds row, alternate between 22 and 26 spm every 30 secs

Tabata down and ups

Squat therapy

REVIEW:  back extensions/air squats/walking lunge

WORK:
3 rounds
20 back extensions
25 Air squats
2 t & b walking lunges
20 sec plank hold

19 Jan 2017

WARM UP:
Lower body lift prep
ankle/calf/achilles mobility

REVIEW:  DU efficiencies :  Shoulders, wrist position, arm position, mastering the slow single
Hang Power clean:  set up/pull/muscle/dynamic

WORK:
A:

5 min AMRAP:

BUY IN:  750 m
Then in remainder of time
9 HPCL (full squat) 95/65
25 DU

REST 5 MINS

Rx2:  85/55 or DU attempts
Rx3:  DB hang cleans, singles x3

B:

3 Rounds:
10 Barbell walking lunge (per leg, @50% 1RM B SQ)
1 MIN MAX CAL Row
1 MIN rest

Score is calories

Rx2:  @45%
Rx3:  less weight

18 Jan 2017

W.U.
Lower body lift prep
Kettlebell kneeling hip back for deadlift prep
Include good mornings/landmine single leg rdl
Shoulder prep

REVIEW:  DEADLIFTS with dowel

WORK:

OPEN WORKOUT #16.4 Compare to March 18th 2016
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target


Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses

Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.
Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.


Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses

Men deadlift 135 lb. and throw 14-lb. ball to 9-ft. target and push press 65 lb.
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target and push press 45 lb.

17 Jan 2017

WARM UP:
2 x Tabata hip mobility, alternate between movements:
pigeon stretch
couch stretch
garland pose

T & B:
tippy toe walk
heel walk
inside & outside ankle flexion walk
hurdle steps
heels up walk, toes in
heels up walk, toes out

Spell the alphabet with your foot (each)

WORK:
3 RFT:
1000 m Row
30 box jump 24/20
20 pull up

Rx2:  Jumping pull ups
Rx3:  Seated low bar pull up
MOD:  RING ROWS

Cash Out:  ROLL out hamstrings & hips

16 Jan 2017

Warm Up:
Tabata mountain climbers with plank hold during rest period
Squat therapy
Hip mobility

REVIEW:  KBS and Goblet Squat

WORK:   KINGSTON
10!1 Unbroken couplets
KB Swing
Goblet Squat

Rx:  70/55
Rx2: 55/40
Rx3:  less weight

Each movement pairing has to be unbroken or you start over.  So 10 KBS immediately into 10 Goblet squats before you can stop or rest.

SILVERS:
Warm Up:
3 rounds
Half kneeling landmine press 10 per side
10 perfect ring rows pronated grip
10 per side internal rotation banded (shoulder prep)
10 per side external rotation banded (shoulder prep)
10 wall slides (standing)

HIP MOBILITY:
alternating tabata between:

Couch stretch
pigeon stretch
garland pose

REVIEW:  Kettlebell swing/goblet squat

WORK:  KINGSTON
10!1
Kettlebell swing
Goblet Squat
*does not have to be unbroken*

13 Jan 2017

Warm Up:
ROW  5 minutes 30 sec intervals switching between 24 spm and 28 spm

SKILL WORK:  Turkish Get up
3 sets 2 reps per side for QUALITY

REVIEW:  Thrusters and v ups

WORK:  20 MIN AMRAP
6 Thrusters 95/65
9 V ups
+1 shuttle runs

Each round you will add one shuttle run


Rx2:  85/55# thrusters
Rx3:  DB thrusters/v up mods

SILVERS:
SAME

12 Jan 2017

Warm Up:
Upper body lift prep
Shoulder prep

SKILL WORK:  3 sets feet elevated ring rows
Using a pronated grip, with feet elevated, focus on hollow body, neutral spine, and scap retraction.  Pull as high as you can, try to achieve btwn 8 and 12 reps each set

REVIEW:  Push Press and Deadlift

WORK:  5 rnds
5 Push Press @ 50% bw
200m Row
5 Deadlift @ 50% bw

11 Jan 2017

Warm Up:
Kettlebell Complex
Shoulder Prep

GYMNASTICS SKILL:
spend 10 minutes doing negative work on the following:  (can be both or one)
Pull Ups
Push Ups
Ring / Bar dips

REVIEW:  DB Hang Squat Clean

WORK:   NICK
12 RFT
10 DB H squat clean  45/35
6 HSPU off dumbbells

Rx2: HSPU off floor
Rx3:  Push up or mods, less weight

*You will have the option to do 6 rnds of this workout or split the work with a partner.  If you are not a regular attendee of classes or have not done any volume of push ups/hspu lately, you will modify this workout*

SILVERS:

GYMNASTICS SKILL WORK:  Low bar push up

Even if you are proficient in push ups, you will work this skill off the low bar focusing on hand position just outside of shoulders, perfect hollow body form throughout the movement, and elbows at a 45 degree angle from the body in the bottom position.  Set the bar at an appropriate height where you can do 8-12 reps at a time in perfect form.  Complete 3 sets.

REVIEW:  DB Hang Squat Clean

WORK:  NICK
With a partner, complete
12 RFT
10 DB Hang Sq Clean
6 Push ups

10 Jan 2017

Warm Up:  Row 5 mins, every 30 secs change tempo, alternate between 22 and 26 spm

Ankle, calf, achilles and hip mobility

GYMNASTICS SKILL:  Beat swing
Work on hollow body to superman position, legs together and toes pointed.  Focus on generating the movement from your shoulders/chest, NOT the hips.  Practice stopping and starting
3 sets of 10 swings

WORK:  5 RFT
10 Box Jump
10 Burpee
20 total DB lunge steps 40/25

Cash Out :  Tabata hollow holds

6 Jan 2017

Warm Up:
Dynamic warm up
Shoulder prep

GYMNASTICS SKILL:  Tabata side plank, alternate sides each time
3 x 5 lat pulldowns with dowel and bands in hollow body

WORK:  Compare to May 2, 2016

MARY
AMRAP 20:
5 Handstand Push-Ups
10 Pistols (alternating)*
15 Pull-Ups
*1 Legged Squats - Same standards as a regular air squat - crease of your thigh and hip must go below your knee to be RX.

Score is rounds plus reps

Rx2:  Push Ups

Rx3:  Assisted pistols or pull up modification

5 Jan 2017

Warm Up:
3x

5 air squats for quality, sit 3-5 secs in bottom position
1 wall walk for quality aim for nose and toes and hollow body throughout movement
5 dowel good mornings

GYMNASTICS SKILL:
Tabata Parallette  L sit  10 sec hold 20 sec rest
Tabata Hollow hold 20 sec hold 10 sec rest

REVIEW:  POWER CLEAN

Barbell warm up

WORK:  20 RFT
5 Wall Balls 20/14 to 10/9
1 Rope climb
1 Power Clean 225/135

Rx2:  20 rounds @ 185/125
Rx3:  15 Rounds @ any other weight

4 Jan 2017

Warm Up:
One length each movement:
Hurdle step/knees up/walking lunge open to side angle/crabwalk/inchworm
Shoulder prep
Tspine mobility

Gymnastics skill work:  3 sets one around and back handstand bear walks off box

REVIEW:  Deadlift/HPSn/OHS with dowel

WORK:
5 rounds for time of:
9 Deadlifts, 135/95 lbs
6 Hang Power Snatches, 135/95 lbs
3 Overhead Squats, 135/95 lbs

Rx2:  95/65

Rx3:  Dumbbell hang power snatches as heavy as possible/db overhead squats/barbell or kb deadlift