Warm Up:
200 m jog
1 t&b bear crawl
10 super slow squats, 3 second hold at the bottom
shoulder & Hip mobility
Skill Work:
Hanging hollow body to roll up (rings) *note, video is for the entire movement (skin the cat), we are doing just the first three seconds of this video)
WOD:
1 Min OHS
1 Min Burpees
2 Min OHS
2 Min Burpees
3 Min OHS
3 Min Burpees
Score is total reps
Rx: 65/95
Monday, April 21, 2014
Sunday, April 20, 2014
21 April 2014
Warm Up:
Glassman
Mobility
WOD:
12 Rounds with a partner
1 min on 1 min off rower sprints for max metres
You will each row twelve rounds and will rest while your partner rows. Score is total metres combined, 24 total minutes of rowing
Glassman
Mobility
WOD:
12 Rounds with a partner
1 min on 1 min off rower sprints for max metres
You will each row twelve rounds and will rest while your partner rows. Score is total metres combined, 24 total minutes of rowing
Wednesday, April 16, 2014
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
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
Tuesday, April 15, 2014
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.
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.
Monday, April 14, 2014
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
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
Sunday, April 13, 2014
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)
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)
Thursday, April 10, 2014
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
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
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