12 May 2014

Warm Up:
Run 400m
4 x 25 DU unbroken, do one burpee for every time you stop (to be done altogether at the end of your sets)
*For those that don't have DU's, you will do 4 x 125 singles unbroken, same rules apply*

Mobility

Tabata core work:
A)  Side Plank (alternating) ( Focus on keeping hips aligned, no sagging or dipping, rotate hip so that it is in a direct line with the shoulders)
B)  Front Plank (focus on keeping spine in neutral position for the entire hold)
C)  Boat Pose

WOD:
For metres

Row 1 mins
Rest 1 min
Row 1 min
Rest 50 secs
Row 1 min
Rest 40 secs
Row 1 min
Rest 30 secs
Row 1 min
Rest 20 secs
Row 1 min

9 May 2014

Warm Up:
Dynamics
Scorpion
Iron Cross
Inch worms
Supermans

Skill work:  All sets are done for quality

Kipping work:  3 sets of 5 beat swings (hollow body position, lats and core engaged, feet together, move from hollow body to superman position in the swing)

Handstand hold:  wall walk up, 3-5 sets max hold 30 sec, controlled walk back down
Focus on:
Strong shoulder position/plank position to start, maintain hollow body position all the way up.  Legs together, no part of thighs touch the wall at any time, shoulders stay stacked over wrists.  Nose and toes touch, hold position for max 30 secs and control descent.  Rest at least one minute between sets.

L-Sit holds:  from parallettes or between boxes, 3-5 sets max L sit (hold total time of at least 30 secs each rep).  Try to keep the legs long and make sure shoulders stay stacked over wrists.

Headstand PU = negative work
From pike position on boxes or off the wall if you are ok'd by your coach, do 3 sets of 3-5 slow descent negatives, come down off the wall or box and start the next rep fresh from the top.

Pull up or Ring Dips:  Negative work, pick whichever movement is weaker for you
3 sets of 3-5 negatives

WOD:
7 Mins of Burpees
Score is reps.

8 May 2014

Warm Up:
2 rounds, 1 min each station:
Short Shuttles
DU's
Row

Squat therapy
Front Squat skill transfers (with a bar)

Strength:  6 x 4 Front Squat incr weight each set

5 MIN AMRAP

5 Thrusters (85/115)
10 Froggers

Rx2:
Less weight
Feet do not reach beside the hands

Cash Out:  Tabata KB Swings

SILVERS:

Warm Up:
2 rounds, 1 min each station:
Skipping
Rowing/Airdyne
Shuttles

Squat therapy
Mobility

Strength:  5 x 3 Front Squats

WOD:
5 MIN AMRAP
Thrusters
Froggers

Cash Out:
Tabata low box jumps/step ups

7 May 2014

Warm Up:
Dynamics

Strength:  Deadlift 6 x 4 incr. weight

WOD:

50-40-30-20-10 Double Unders
10-8-6-4-2 Push Press (70% 1RM)
50-40-30-20-10 Sit ups

This is a triplet so round 1 is:
50 DU
10 Push Press
50 Sit Ups
and so on

Rx2:  Parallette hopovers for DU and/or less than 70% 1RM weight on Push Press

6 May 2014

Warm Up:
Tabata Row
3 sets for quality 2-4 wall walks (nose and toes at the top)

Shoulder & Hip mobility

WOD:

5 Rounds:
Run 400 m
5 Pull Ups
4 Pistols (total, alternating legs)
3 Push Ups

Rx2:  10 Ring Rows/4 Pistols assisted/3 box or plate push ups or negative down, knees up (no push ups from knees allowed)

SILVERS:
Warm Up
Tabata Row
one length inch worm
one length bear crawl
one length forward crab walk
one length backward crab walk
squat therapy

Strength:  6 x 3 per side dumbbell split squats (bulgarians)

WOD:
3 Rounds
400m run
5 Ring Rows
4 weighted lunges (each leg)
3 Push Ups

5 May 2014

Junkyard Dog
Burgener

3 x 2 Snatch Pull/Muscle/Dynamic combo in that order, one pull/muscle/dynamic equals 1 rep

Work up to 1RM Hang Snatch

If you are new to this movement, you will be working your set up and pull and if that looks good, you will move on to a muscle snatch from the high hang/hang

then 12 min EMOM:
2 x  110% 1RM snatch pulls

2 May 14

Warm Up:
Glassman

Mobility- Hips/shoulders/achilles/ankles

SKILL WORK:  Kipping/hollow body to superman rolls/handstand holds

WOD:

10 MIN AMRAP

With a partner complete as many reps as possible of calorie row/airdyne and double unders (attempts do not count for this one, modification movement is parallette hopovers lateral.  Both feet must take off and land at the same time for the rep to count).

Partners will switch every minute (coaches please set the clock for :10 rest to give them time to switch)

CASH OUT:  Tabata Hollow Rocks