10 Feb 2015

Warm Up:
Dynamics
Squat therapy
mobility

Back Squats:  4 x 5 @ 60/70/75/75%
Front Squat:  3 x 5 @ 60/70/75%

Gymnastics Skill Work:
If you are working at getting your pull up:
1 x 5 Negatives
1 x 5 half pull up (to 90 degrees and back up)
1 x 5 Inverted rows, chest to bar
3 x 3 strict banded pull ups

If you are working to get your ring dips:
3 x 3 Negative dips
1 x 3 dips with banded front stabiliser

If you are working your Muscle Ups:
2 x 5 Ring Pull ups
2 x 3 Russian dips
3 x 2 banded seated transition and press out

WOD:
7 minutes of burpees
Compare to Aug 1, 2014

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BOOTCAMP:
Barbell Back Squats 3 x 5 @ 33x3

Pull Up strength work (as above)

WOD:  7 mins Burpees

Cash Out:  Tabata row

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SILVERS:

Strength:  Back Squat

WOD:  7 MINS BURPEES (Open WOD 12.1)

9 Feb 2015

Warm Up:
Jog 10 laps
Bottoms up press (5 per side x 2)
Turkish Get ups (6 total)

10 wall squats
10 pole squats, on last rep spend one minute in bottom position feet no greater than 6"apart, work back and forth/side to side to work ankle and calf mobility

Gymnastics Skill/Strength:
PISTOLS

If you are not proficient at pistols, work this stream:
2 x 10 High box pistol (per leg)
1 x 10 Box pistol, per leg (squat onto box of appropriate height and drive from heel off box)

If you have just recently gotten your pistols, work this stream:
1 x 10 per leg half pistol squat, work on neutral spine position for each squat

1 x 5 per leg pistol squat full depth

If you are proficient at pistols, work the following:
Hawaiian squats

WOD:
2000 m ROW
Every 2 minutes you will come off the rower and do 15 DU's

Rx2:  low box step ups (green), must be step up and step down, no jumping on or rebounding off

*Note: for classes larger than 6 people, one group will row first and the other will do the strength work first*

6 Feb 2015

Warm up:
Athlete's choice
Mobility
Shoulder stability work

Wod:
3 min AMRAP
3 Ring Dips
6 Pull ups
Rest 1 min
3 MIN AMRAP
3 HSPU
6 Push Ups

Modifications as follows:
Ring Dips
Rx2:  Bar dips
MOD:  Box Dips
Pull Ups:
Rx2:  Chest to bar inverted rows
MOD:  Ring Rows
HSPU:
Rx2:  Full pike off box hspu
MOD:  Plank off box, walk hands back to pike position and back out to plank= 1 rep
Push Ups:
Rx2: Negatives with use of knees on way up
MOD:  Push ups from any height bar

5 Feb 2015

Warm up:
Dynamics
single leg romanian deadlifts with kb
couch stretch
scorpion
iron cross
banded hip openers
no load good mornings
inchworm

Wod:
3 min max cal row
2 mins max reps Deadlift (225/155)
1 mins max reps DU
Score is total reps, each cal equals one rep

Rx2: Deadlifts 185/125

MOD:  Less weight and DU Attempts

Cash out:
Tabata air squats

Silvers:
Deadlifts

WOD:
Fight gone bad style 5 stns, 1 min each stn, rest 1 min after 5
1) wall ball or mods
2) kb deadlift
3) box step ups or jumps
4) low bar push ups
5) row calories

4 Feb 2015

Warm up:
Jog
achilles/calf/ankle mobility
scap push ups
squat therapy
shoulder mobility

Wod: Fight Gone Bad compare to aug 13
3 rounds, 1 min work at each station, 1 min rest after all 5 stations are complete
(this wod will stagger start as it must be done in order)

Wall Ball (14'/20') to 9'/10'
SDHP (55/75)
Box jumps (20"/24")
Push Press (55/75)
Row (calories)

Rx2 less weight/height

3 Feb 2015

Warm Up:
Partner row = btwn two partners accumulate 2000 m row
While one partner rows, other partner holds squat/plank/hollow body/hang/superman (alternate)

Scap push ups
Rotator exercises
tea cups

Wod: for time
50 situps
50 double unders
50 sit ups
50 cal row
50 sit ups
50 burpees
50 sit ups

Cool down:  Tabata yoga holds
Downward dog
cobra
child's pose
garland pose

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BOOTCAMP:
Same warm up

Same wod as above

Cash Out: Tabata shuttle runs

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SILVERS:
Strength:
Barbell Rows & Good mornings

WOD:
50 Skips
30 Sit Ups
50 Skips
50 Cal Row
50 Skips
30 box squats
50 Skips

2 Feb 2015

Warm up:
Row or run
squat therapy
sit in bottom of squat accumulated 1 min
hip ankle calf mobility

Back squats
4 x 5 @ 60/70/75/75%
Fr squats
3 x 5 @ 65/70/75%

Then
bench press
10-8-6-4-2
Use the heaviest weight you can for each set/reps, rest as needed between sets

Cool down:
2 x tabata holds, alternate btwn front plank/side planks/and glute bridge