9 Dec 2013

Happy birthday Coach Brandy!

Warm up:
Dynamics
Squat therapy (power)
Burgener w dowel
Oly with bar - 2 x high hang pull-muscle-dynamic
2 x hang pull-muscle-dynamic
2 x floor pull- muscle - dynamic

Power
4 x 2 bench press

Oly
4 x 2 cleans

12 EMOM 3 REPS @ 70%

Wod:
21-15-9
Back squat 50%
Kb swing (russian)

7 Dec 2013

Warm Up:
Coach's choice

Skill Work:  Kettlebell Swings
                   TGU

WOD:
Teams of two, work to complete together:
Partner can only work while partner is holding their pose:

100 Wall Balls / partner holds Downward Dog
200 Sitting Medball twists / partner holds Garland Pose
3000m row /partner holds Plank
400 DU / partner holds Boat Pose
50 Hang Cleans / partner holds Eagle Pose

6 Dec 2013

Warm Up:
8 T & B Shuttle jogs
Pick three Dynamics (one length for each)
2 x 10 Dowel Good Mornings
10 each (alternating, 20 reps total) Hollow body hold, rollover to Superman hold (without letting feet or hands touch the floor), roll back to hollow body hold etc

Mobility

OLY only:
Warm up set with bar High Hang 2 x Pull-Muscle Snatch-Dynamic Snatch combo
Second warm up set same reps from Hang, third warm up set same reps from floor.  Then get at 'er!                        
Power: 4 x 3 Deadlifts
OLY:  4 x 3 Snatch

10 MIN EMOM 4 reps @ 60%

WOD:
21-15-9
Calorie Row/Sit Ups

Cash Out:  100 DU's

5 Dec 2013

Warm Up:
Dynamics
Squat Therapy
Front Squat Skill Transfers

Mobility

POWER & OLY:
4 x 3 Front Squat (60%/70%/75%/85%)

10 MIN EMOM 4 reps @ 60%

WOD:
Tabata Hollow Rocks (yes again)
Tabata Mountain Climbers

4 Dec 2013

Warm Up:
10 T & B Shuttles
Squat therapy
Mobility:  Pigeon, Couch, InchWorm, T Spine smash, Trap smash (barbell)
Band mobility
Achilles stretch
Ankle rotations

Skill Work:
3 rounds 1 min on 1 min rest Plank Holds
3 rounds 1 min on 1 min rest Hollow Rocks

WOD:
30 MIN AMRAP Partnered Up, 1 person works, other rests, each partner group completes:

20 Good Mornings (35/45)
30 Box Jumps
40 Double Unders
30 Slam Balls
20 Pull Ups or TTB

3 Dec 2013

Warm up:
8 t & b alternating jog & sprint
1 t & b inchworm (no push up)
1 t & b bear crawl
Hip mobility
Shoulder mob:
Scapular push ups
Scapular pull ups
10 shoulder pass thrus
10 shoulder press or push jerk w dowel
1 wall walk

Power:
4 x 3 press

Oly:
4 x 3 push jerk

10 min EMOM @60% 4 reps

Wod:
3 x 2 mins max reps at each station:
1 min rest btwn rounds

A: 5 kb swings / 10 sit ups
B: 5 Tuck jumps / 10 v ups
C: 5 jumping lunges / 10 pistol squats

2 Dec 2013

Warm up:
Dynamics
Squat therapy
Burgener (oly)
2 x 1 min plank holds

Power:
4 x 3 (60%,70%,75%,85%) bench

Oly:
4 x 3 (same % as power)cleans

10 Min EMOM 4 reps at 60%

Wod:
Annie