14 April 2015

Warm Up:
400 m run
lunges open to side angle
t spine mobility
hip mobility

Strength:  Front Squat
4 x 4 same weight all sets, as heavy as possible
3 mins rest btwn sets

WOD:  10 MIN EMOM
Even: 5 HSPU/Rx2 Push Up/MOD Negative Push up
ODD: 5 thrusters (95/65) Rx2 same weight MOD: less weight

BOOTCAMP:
same warm up

SKILL WORK:  3 x 2 per side TGU

BUY IN:  1000 m ROW
Then 10 MIN AMRAP
5 Push Ups (modify as per coach)
5 Medball cleans
15 Double Unders
Then CASH OUT:  1000m ROW

SILVERS:
Skill work:  Rope Climbs
Strength work:  Pull Ups :  3 position holds 10 sets/3 x 3 Negatives

WOD:  10 MIN EMOM
Even: 4 short shuttle lengths
ODD: 10 KB Swings

13 April 2015

Warm Up:
Dynamics
Achilles/ankle/calf mobility

SKILL WORK:
3 sets max superman hold
3 sets max handstand hold (nose and toes) or wall plank hold

WOD:  Compare to Sept. 22/14
4 x 800 m RUN
2:30 rest between runs

Cool down:  Tabata yoga
Pick 2 poses and alternate through one tabata

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