9 March 2015

Warm Up:
Row 400-600 m at 65% effort

Theraband shoulder activation
Bilateral external rotations
T's/Y's/W's
Scap push ups
Scap pull ups

SKILL WORK:  REST 1 MIN BTWN ALL SETS
If you are working pull ups:
3 x 8-10 strict banded pull ups, use smallest band possible, absolutely NO HIP DRIVE
3 x 8-10 ring row, focus on hollow body and pulling rings to chest
3 x 10 barbell or dumbbell rows

If you are working muscle ups:
3 sets max dips (bar or ring)
3 sets max ring pulls to chest (false grip)
3 x 2 seated banded transitions (adv-no bands)
1 x 3 russian dips

WOD:  6 MIN AMRAP
5 Ring Push ups
10 Grasshoppers (each leg is one rep)

Rx2:
5 Push Ups (no thighs/pelvis touching floor)

MOD:
5 bar push ups

6 March 2015

Warm Up:
Dynamics

3 rounds:
10 KB RDL's (single leg)
10 Glute raises (leg raised) Hold 5 seconds at top position
1 min pole squat, sit in bottom and mobilize

4 x 6 Back Squats at heaviest weight (same all sets)
rest 3 mins btwn each set

3 x 2 Clean pull/muscle/dynamic with bar

Clean Pulls
4 x 6 @ +20lbs 1RM
2 x 2 @ +30lbs 1RM

Adv from floor/int from hang/beg from high hang, no load

5 Mar 2015

Warm Up:
Row at 60% pace 500 m
Theraband Shoulder activation
Y's/T's/W's
Bottom's up press (from bended knee position, not standing)
Walk walks to 80% height, hold 5 seconds at top position and control down, maintain hollow body

SKill Work:

Pull Up stream
3 x 8-10 strict banded pull up - no hip drive
rest 1 min btwn sets
3 x 10 ring rows - focus on form, hollow body & chest to ring
3 x 10 bicep curls alt (dumbbell)

Muscle Up stream:
3 sets max ring pull ups, false grip, pull as deep into chest as possible
rest 1 min btwn all sets
3 sets max dips (bar or rings)
3 x 2 seated transitions
1 x 3 russian dips

WOD:
Progressive EMOM:
In 1 minute: Complete 3 rope climbs
Rest 1 minute
In 2 minutes:  Complete 6 rope climbs
Rest 2 minutes
In 3 minutes:  Complete 9 rope climbs
Rest 3 minutes
In 4 minutes:  Max double unders

Score is double unders.

If you do not complete your rope climbs, subtract 20 double unders for each climb not completed.

Rx2:  Seated weighted pulls (not in a squat; seated on the floor with legs extended in front, hand over hand pull)   Use kettlebells (3 x 35's/3 x 55's) Drag weight should be close to bodyweight.

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SILVERS:

Strength:
Bench press

SKILL:  DOUBLE UNDERS

WOD:
2 min at each station for max reps, 60 secs rest

1) Sledgehammers on tires
2) OH walking lunges
3) Row calories
4) KB Swings
5) Airdyne calories

4 Mar 2015

Warm Up:
Jog 10 laps
Sit in bottom of squat at pole and mobilize for 1 min accumulated (feet 6"or closer together)
2 x 20 overhead throw against wall with dodgeball (throw straight ahead)
1 x 10 Deadbugs
From floor Y's/T's/W's
Shoulder theraband activation sequence

Skill Work: Hanging wipers   
rx2: 3 sets Max hanging L-sit straight legged as possible

For 5 cycles:
AMRAP in 3 mins of:
5 Sots Press, 45/35 lbs
5 Ring Rows (False Grip)s
20 Double Unders

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

Rx2:  Regular grip ring rows
low box step up & downs

3 Mar 2015

Warm Up:
1 Length:
Walking lunge to side angle
Spiderman lunge
high knees
crossover
inchworm
bear crawl

Shoulder stability:  Spend 10 mins, pick your poison
Hip Mobility:  banded distraction, couch, pigeon, bulgarians, rdl leg swings

Zercher squats 6 x 4 same weight all sets
Rest 2 mins btwn sets

Push Press:  4 x 6 @ heaviest weight, same all sets
rest 3 mins btwn sets

Gymnastics skill work:

Handstand work:
If you do not have your HSPU, 3 sets max HS hollow body nose and toes hold
rest as necessary btwn sets (no more than 60 secs rest)

If you have HSPU, 3 sets max effort HSPU, 60 rest btwn sets

All:  3 sets max hollow body hold

Pull Up Stream:
10 sets of 3 Position holds (see Feb 24th)

Muscle Up Stream:
If you have your M Ups, 3 sets of 4-6 high ring muscle up transition to bottom position and down (no press out), try to string reps together
If you are working to get your first muscle up, 3 x 4-6 banded seated muscle up transitions.  Use smallest band possible.
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BOOTCAMP:
Fight gone bad style, 3 rounds of 1 min max reps at each station:
1)  low box step up and downs (green box)
2)  wall balls
3)  dumbbell walking lunges
4)  parallette hopovers
5)  calorie row

Tabata core blaster:  Double tabata, alternate each round
Plank hold
Hollow body hold
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SILVERS:
Strength:  Farmer walks - barbell

Skill Work:  Toes to rings/knees to chest/knee raises

WOD:
21-15-9
Medball cleans
Sit ups

2 Mar 2015

Warm Up:

Hungry Hungry Hippos

Split into 2 teams with ball container in middle of the floor.  On 3-2-1 Go, first person in line does reps of designated movement and then runs to the middle to grab a ball and return to their base, tag off and the next person goes.  Team with the most "marbles"wins the round, losing team does penalty. (coaches make sure there is an odd number of marbles)

Rnd 1)  3 burpees

Penalty:  5 wall balls

Rnd 2)  5 air squats

Penalty:  5 push ups

Rnd 3)  Bear crawl to bucket

Penalty:  5 medball cleans

Rnd 4)  Crabwalk to bucket

Penalty:  10 line hopovers

Rnd 5)  Inchworm with push up to bucket

Penalty:  10 grasshoppers

SKILL WORK:  HURDLE SPRINTS

2 stations, dowels through green & yellow box stacked.  Two footed hop over dowel then sprint 3m  to cone and either veer left or right depending on your lane.  2 sets of 10 sprints, alternating left turn/right turn each time.

WOD:  5 x 400 m ROW

3 min rest btwn rounds

Score includes rest

27 Feb 2015

OPEN WOD 15.1 

9-minute AMRAP:

15 toes-to-bars

10 deadlifts

5 snatches

  (M 115 lb. /  F 75 lb.)

Workout 15.1a

1-rep-max clean and jerk

  6-minute time cap

Scaled:

15 Knee raises

10 Deadlifts (55/85)

5 Ground to overhead (same weight)