21 Nov 2013

Warm Up:
3 x 20 Double Unders
Couch stretch 2 x 20 - 30 sec hold each side
Pigeon 2 x 20 - 30 hold each side
Garland pose 3 x 30 sec hold
T spine oh smash
Ball rollout (shoulders and hip flexors)
Band stretches (hip floss and shoulders)
5 inch Worms
Iron Cross (10)
Scorpion (10)
Front Squat Skill Transfers

GZ:
2 x 1 min plank
2 x 1 min med ball twist
2 x 25 weighted sit ups
2 x 10 box jumps (or step ups)
2 x 10 side lunges

15 MIN EMOTM 2 Reps Front Squat

POWER:
2-2-1-1 Front Squat

15 MIN EMOTM 2 reps @ 80%

OLY:
1-1-1-1 Front Squat

15 MIN EMOTM 2 reps @ 80%

WOD:
8 x 200m row 60 sec rest btwn rounds

20 Nov 2013

Warm Up:
Tabata Row
Pick 10 Mitch's (must include scorpion, iron cross, and inch worm)
Burgener

Skill work:  MOBILITY

• T spine overhead smash (roller & barbell)
• Trap smash (barbell resting on trap, active release)
• Bicep & Tricep smash (with ball on box, roll out)
• Lat rollout (roller and ball)
• Pigeon
• Garland Pose
• Cobra
• Downward dog
• Bar or ring hang with scapular retraction

WOD:
15 Cleans (135/95)
30 TTB
30 Jump & Touch (pull up bar or higher mark on post)
15 Push Press (45/35)
30 Double Unders
15 Jumping Muscle Up (sub is jump up into locked out top position in the rings and slowly lower into the dip, then reset, like a negative)
15 Thrusters (45/35)
30 Burpees
15 Pull Ups
15 OHS (95/65)

19 Nov 2013

Warm Up:
coaches choice

GZ:
2 x 1 min V Ups
2 x 1 min Leg Raises
2 x 35 Supermans
Rest 30 secs then 2 min max Sit ups

2 x 15 Jumping Wall touches (or pull up bar)
2 x 15 Tuck Jumps

15 MIN EMOTM 2 reps Press (bar)

POWER:
2-2-1-1 Press (% off TRUE MAX weight)

15 MIN EMOTM 2 reps @ 80%

OLY:
1-1-1-1 Push Jerk

15 MIN EMOTM 2 reps @ 80%

WOD:
25-20-15
Wall Ball/Ring Rows

18 Nov 2013

Warm Up:
Dynamics
Squat Therapy
Shoulder Mobility
Burgener (oly)

*THIS WEEK YOU WILL BE ALLOWED TO ATTEMPT A NEW PR*

GZ:
2 x 1 min Plank
2 x 20 Med ball twist
2 x 25 weighted sit ups

2 x 15 Front Rack weighted barbell lunges (45/65)
2 x 10 Broad Jumps

POWER:
2-2-1-1 Bench
(80%-90%-95%-100%)
1 set (3 attempts) at one true max rep (try only one weight, if you succeed, do not increase load or continue with other reps.  If you PR on the first attempt, shut it down)

15 MIN EMOTM - 2 reps at 80%

OLY:
4 x 1 Clean
(80%-90%-95%-100%)
Same attempt for PR rep

15 MIN EMOTM 2 reps @ 80%

WOD: (ALL)
20 MIN AMRAP (reduce if running out of time)
7 HSPU (box)
7 Thrusters (95/65)
7 K2E
7 Deadlifts (50%)
7 Burpees
7 KB Swings
7 Pull Ups (Band=strict, unbanded = kip)

16 Nov 2013

Warm Up:
Coaches choice

WOD:
Row 800 m
6 Tire Flips
12 TTB
18 OHS (135/95)
24 V Ups
30 Double Unders
Row 800 m

15 Nov 2013

Warm Up:
Pick 10 Mitch
Pick 2 Squat therapy (GZ and Power)
Burgener (oly)

GZ:
2 x 1 min V Ups
2 x 1 min Leg Raises
2 x 35 Supermans
Rest 30 secs then 2 min max sit ups

1 x 10 Snatch Pulls
1 x 10 Squat Clean

Power:
4 x 3 Deadlift
12 MIN EMOTM 3 reps @ 70%

Oly:
4 x 2 Snatch
12 MIN EMOTM 3 reps @ 70%


WOD:  (ALL)
5 Rounds of Kettlebell Fun
5 Single Arm KB Thrusters (alt arms each round)
5 Goblet Squat
5 SDHP
5 Swings
5 KB Bottom Up Press (right)
5 KB Bottom Up Press (left)

3 burpee penalty for putting kettlebell down in a round, to be paid immediately after violation :)

14 Nov 2013

Warm Up:
Dynamics
Squat therapy
Burgener (OLY)

Ground Zero:
Core work:  1 min rest between each set and movement
2 x 1 min plank hold
2 x 20 Med ball twists (sitting)
2 x 25 Sit ups

2 x 10 SDHP
2 x 10 Push Press

Power:
4 x 3 Front Squat
12 Min EMOTM 3 reps @ 70%

Oly:
4 x 2 Front Squat
12 Min EMOTM 3 reps @ 70%

WOD: (ALL)
5 Rounds
10 Walking lunge w plate (25/45)
10 Box Jumps (20"/24")