17 April 2014

Warm up:
Dynamics
Squat Therapy
Mobility

Strength:  5-5-5-3-3 Back Squats, work to heavy last set

WOD:
A:  5 Min AMRAP
10 DU
5 Sit Ups

Rest 2 mins

B:  5 MIN AMRAP - With a partner
1 T & B Resistance Run (each partner, four lengths total)
10 Partner Medball squat & throw/catch squat and throw

Silvers:  SAME

16 April 2014

Warm Up:
Dynamics
Calf/achilles/hip/shoulder mobility

WOD:

40 MIN AMRAP.  Yes, you read that right.  40 minutes.

100m Run
5 Wall Ball
100 m Row
5 K2E

Every round you will add 100m to the run & row and add one rep to the wall balls and K2E.

15 April 2014

HAPPY BASELINE DAY!!!!!

Warm up:  Two Rounds
Run 200m
1 Wall walk
3 Push Ups
5 Air Squats

Skill Work:
pick one or more of
muscle up transitions
kipping
butterfly

WOD:

BASELINE
500m Row
40 Air Squats
30 Sit ups
20 Push Ups
10 Pull Ups

Silvers:  SAME

14 April 2014

Warm up:
Tabata Row
Burgener
Front Squat Skill Transfers

Strength :  4 x 4 Front Squat (same weight all through - warm up to get to 70% and start your sets once you get there)

3 x 2 Pull/Muscle/Dynamic (bar, newbies dowels)

WOD:  10!1
Power Cleans t & g (newbies - medball cleans)
Front Squats (newbies - Goblet squats)

11 April 2014

Warm Up:

Dynamics
Squat Therapy

Mobility:  Achilles/calf/ankle

WOD:
10 x 100m sprints
rest as long as you sprinted between sets

Cash out:
Tabata Plank
Tabata Boat Pose
Tabata Garland Pose

10 April 2014

Warm Up:
3 x 25 DU
Pick 10 Mitch's warm up

Shoulder and hip mobility

Strength:  6 x 4 Bench Press - incr weight every two sets

WOD:
10!1
Floor Wipers (55/85)
Mountain Climbers (L&R=1)

SILVERS:  Same as regular class

9 April 2014

Warm Up:
Tabata Row
Mobility

3 x 2 Pull/Muscle/dynamic

SKILL:  Kipping

WOD:  3 Rounds
Run 200m
12 Power Clean (75-80%)
6 Push Jerk
3 Wall Walks