10 April 2015

Warm Up:
Dynamics
Shoulder Theraband Activation
T's/Y's/W's
Scap pull ups
Scap push ups

Skill work:
Hollow hold progressions
Hold each progression for 10 secs, do 5 sets total

Ring Row Progressions
3 sets of 10 each progression, do in order shown

3 x 5 Maltese Dumbbell Bench Press (coach to determine load)

WOD:
Full Tabata of each:
Rx: Dumbbell weighted pull ups (strict)
Rx2:  Reg pull ups (strict)
Mod: Elevated ring rows
Mod2: Ring Rows

Rx:  Pistol squats (no more than 3 per side at once)
Rx2:  Air squats

9 April 2015

Warm Up:
Dynamics
Inchworm
scorpion
iron cross
Hip mobility
Good mornings (no load)

Strength:  Deadlift 4 x 6 same weight
3 mins rest btwn sets

WOD:
6 MIN
Buy in:  1000 m row or 800 m Run
In remainder of time:
Max reps overhead squats (95/65)

SILVERS:
Strength:  Press

WOD:
1000 m Row
then 21-15-9
KB Swings
Low box fast step ups

8 April 2015

Warm Up:
Dynamics
T's/Y's / W's
Deadbugs
Scap push ups
Sit in bottom of squat and mobilize 1 min accum

Strength:  Back Squats 4 x 4 at heaviest weight possible, rest 4 minutes btwn sets (so HEAVY)

WOD:

4 MIN AMRAP
15 DU
1 t & b bear crawl

Rx2:  green box step ups

REST 1 MIN

4 MIN AMRAP
4 Short shuttle lengths
1 Rope Climb

Rx2:  1 length seal crawl (no legs to be used at all, dead weight)

7 Apr 2015

Warm Up:
10 t & b long -forward one way, backwards back
Mobility

Gymnastics skill work:
Pull Up Stream:
1 x 10 negatives
1 x 10 3 position holds 10 secs hold/20 rest btwn sets
1 x 10 elevated ring rows

Muscle Up Stream:
3 sets max dips (bar/ring)
3 sets max false grip ring pulls
3 x 2 seated transitions (banded if needed, no band for advanced)
2 x 3 Russian dips

WOD:
3 RFT
500 m ROW
21 Burpees
400 m RUN

6 Apr 2015

Warm Up:
Dynamics
TSpine mobility
Shoulder stability
Inch worm
RDL kettlebell

Bar warm Up:  3 x 2 Hang Pull/muscle/dynamic

DT: Compare to Oct 28, 2014
5 rounds for time:
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)

Rx2: 125/85

MOD:  Less weight
or modified movements:  KB DL/High hang clean or medball clean/DB Push jerk

3 April 2015

Warm up:
athlete's choice

WOD:
4 x 800 m Run
3 min rest btwn rounds

Don't forget, if you are around this afternoon, we will be at the gym at noon and will aim to start cleanup at 1 pm.  If you have spades, wheelbarrows, landscape rakes etc feel free to bring them.  Not sure exactly what we will need, but best to be prepared for anything!

2 April 2015

Warm up:
Dynamics
Single leg glute bridges
Shoulder stability & T spine mob to include:
sleeper stretch/shoulder capsular mob with kettlebell (with or without banded distraction)

Gymnastics skill work:
Hollow body holds 3 sets max effort
L-Sit holds (use dip bars) 3 sets max effort

Strength:  4 x 3 bench press @ 3RM

WOD:
10!1 Pull ups
1!10 Farmer walk (lengths)
Kb or DB farmer walks 45/55 Rx2: 35/45

SILVERS:
Skill Work:  Overhead Squat
Strength:  Deadlift

WOD:  Same as regular class, mod as necessary