17 July 2013

Warm Up:
Pick 10 Mitch's
Skipping/Dynamics
Shoulder mobility

SKILL WORK:  Fun with Kettlebells
3 x 3 each arm bottoms up press
3 x 2 TGU each side
3 sets of KB Around the World (one set = 1 rep each way (t & b))
10 reps each way KB Around the Body
10 reps each way Around the Body with Catch (note this video shows the figure 8 with catch, we will switch that to a swing around the body but the catch remains the same)

we're swingin' today

WOD:
10 Min AMRAP (In teams)
Rower/Airdyne is timer
15 Calorie Row/Ride
~Parallette Pass Thrus
~Skin the Cats
~KB Swings

16 July 2013

Warm Up:
Glassman Warm Up
Hip & Shoulder Mob

WOD:

TTB on the menu today

8 Rounds:
6 Thrusters (65/95)
6 TTB

Strength:   5 x 5 Deadlifts

15 July 2013

Warm up:
400m run
25 sit ups
25 air squats
15 ttb

Hip mobility

WOD:
60 sec rest btwn each 1 min round:
3 x 1 min max mtres row/max calories airdyne
3 x 1 min max single skips
3 x 3 there & back boulevard shuttle sprints (each round is 6 lengths)

Skill work: overhead squats

13 July 2013

Warm Up:
Coaches choice

WOD:
Run 400m
40 Tire Flips
30 KB Snatch
20 Broad jumps
10 OHS
20 Box jumps
30 DU's
40 Sit Ups
Run 400m

12 July 2013

Warm Up:
3 rounds:
100m jog
15 Sit Ups
10 Air Squats
5 Push Ups

WIPERS!!!!!!!!!

Hip & Shoulder Mobility

Skill Work:  Handstands

WOD:

12 MIN AMRAP:
Bear Crawl (there & back)
5 Hanging Wipers (any style, rings or bar)
10 Ring Rows

11 July 2013

Warm Up:
Dynamic warm up
Hip openers (pick some from Mitch's warm up)
Hip Mobility

Today we go a$$ to grass, so get comfortable in the hole

5 x 5 Front Squats Skill Transfers with bar:
Set 1:  Arms out
Set 2:  Regular
Set 3:  1 1/4 bounce at bottom
Set 4:  3 sec hold at bottom
Set 4:  Get under bar in low rack position, drive up

WOD:  8 MIN AMRAP
200m Run/8 Front squat (135/95)

10 July 2013

Boulevard Warm Up:
High knees skip one way
Backwards high knee skip back
Butt Kick one way
Sprint with 360 degree turn every  3-4 steps back
Crossovers one way
Crossovers opposite side back

Burgener Warm Up & Skill Transfers

Presses are fun!

WOD:

5 Rounds: (use the same weight for all three movements, Rx 155/105)
12 Deadlift
9 Hang Power Clean
6 Push Jerks

Rest two minutes, then:
4 Rounds:
50 Double Unders
2 Rope Climbs
(if you cannot rope climb, sub is 10 pullups or 15 ring rows)