19 Mar 2015

Three rounds for time:
Run 400 meters
21 Kettlebell 35/55 american style
12 Hang power cleans (135/95)

Rx2:  Less weight and/or russian swings
MOD:  MEDBALL CLEANS & Russian

18 Mar 2015

Warm Up:
Squat therapy
Ankle/calf mobility

RUN 4 x 400 m 2 min rest btwn runs

Strength:  Front squats (pause 3 seconds) 4 x 3

WOD: 14 MIN EMOM
1 length bear crawl
2 pistols per side
10 glute bridge hip extensions - focus on activating the glutes, if your hammies are cramping you're using the wrong muscles

17 Mar 2015

Gymnastics Skill/Strength:
Roll Ups (see video, first part of the movement)

Pull Up Stream:
3 x 10 strict banded pull ups, use same band strength as last week but decrease band size for last set
3 sets max 90 degree flexed arm hang hold

HSPU Stream:
3 x 5 super slow negatives, speed down must be consistent from beginning to end
3 sets max frog stand

WOD:
6 MINS:
800 m Run
in remainder of time complete as many reps as possible of:
10 box jumps (24/30)
1 rope climb

Rx2:
20/24 box jumps
Rope climbs

MOD:
20/24 box or lower
Weighted rope pull downs (flip rope over bar and attach 3 x 35 bumpers or 3 x 45 bumpers for men, stand just outside of the rig and do hand over hand pull downs until weight reaches the top of the bar, then reverse and hand over hand it back to the floor).

16 Mar 2015

Warm Up:
Run 400 m
Squat therapy
Mobilise

Strength:
Back Squat 4 x 6
Use heaviest weight you can, same weight across

WOD:
Karen
150 Wall balls for time



























JK

WOD:

21-15-9 :
Deadlift, 225/155 lbs
Overhead Squat, 135/95 lbs

Rx2:  Less weight

12 Mar 2015

Warm Up:
Junkyard dog
Squat therapy
Shoulder stability/pre-hab
wrist and forearm mobility

SKILL:
Pull ups:  10 sets of 3 position holds
Muscle Ups:  3 sets of 4-6 transition/hold/down (high rings)
If you cannot yet transition from high rings, 3 sets of seated transitions 4-6 reps each set

3 x 2 PULL/MUSCLE/DYNAMIC (hang)

WOD:
AMRAP 7 mins:
Squat Cleans and Sit-ups (anchored)

Complete as many as possible in 7 mins of:
10 Squat Cleans, 95/65 lbs
20 Sit-ups (anchored)

Rx2:  Hang power cleans same weight
MOD:  Hang power cleans lighter weight or medball cleans

_______________________________________________________________________________

SILVERS:

Strength:
Overhead barbell walk OR Overhead barbell hold

SKILL:  Ring pulls to 90 degrees, flex arm hang

WOD:  7 MIN AMRAP
10 MEDBALL Cleans
20 Sit Ups (anchored)

11 Mar 2015

Warm Up:
Athlete's choice
Mobility:
Shoulders/hips/achilles/calf
Spend at least 15 minutes doing stability work and mobilising positions (sit in bottom of squat/overhead/tgu's etc)

WOD:
3 Rounds
10 TTB
21 American KB Swings 35/55
Run 400 m


Rx2:
Less weight on swings or Russian style
Toes to rings

MOD:
Knee raises

10 Mar 2015

Warm Up:
Mitch's warm up
T's/Y's/W's
Split kneel bottom's up press
open to Side angle lunge
wall walk to 80% height, hold at top

Strength:
Back Squat 4 x 4 @ heaviest weight possible (add 5lbs from weight you did last week

WOD:
Row, 500 m
20 Push Press, 115/85 lbs
Row, 500 m
15 Push Press, 115/85 lbs
Row, 500 m
10 Push Press, 115/85 lbs

_________________________________________________________________________________

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

_______________________________________________________________________________

SILVERS:

Gymnastics Skill:  Hanging:  accumulate 2 minutes

Strength:  Deadlift

WOD:
21-15-9
Kettlebell swing
Cal Row
Sit Ups