21 April 2015

Dynamics
Squat therapy
Hip Mobility
Ankle/achilles/calf

Pre:  4 x 400m Run
2 min rest btwn runs

10 Rounds 1:15 EMOM
Back Squat
2 reps @ 70%

BOOTCAMP:

4 x 400m Run
2 min rest btwn rounds

REST 5 MINS

12 MIN EMOM:
2 Tire Flips (jump in and out each rep)
1 Dumbbell Manmaker

REST 2 MINS

1 MIN MAX REPS Sit Ups

SILVERS:
Gymnastics Strength:
Pull Ups
Push Ups

PRE:  4 x 200m Run 1:30 rest btwn rounds

WOD:  10 MIN EMOM
5 Slam Balls
1 Burpee

20 April 2015

Warm Up:
Dynamics
Theraband shoulder activation
Rotator cuff strength work
Scap push ups
T's/Y's/W's

Strength:
5 x 3 Negative Dip (bar or ring)
3 sets max rep dips (mod: tricep dips off box with feet elevated/mod 2 dips off box)
3 x 5 Negative push ups (or negative HSPU)
Accumulate 3 mins in handstand or high wall plank or inversion full pike off box
5 x 5 Bent over barbell or dumbbell rows

WOD:
21-15-9-15-21
Sit Ups
Air squats

17 April 2015

Warm Up:
Dynamics
Squat therapy
Mobility
Shoulder stability/rotator

Strength:  Back Squats 6 x 4
last 3 sets at 75%
3-4 mins rest btwn sets

WOD:  12 MIN AMRAP (CAP)
+1 Bear Complex (125/85)
+1 Tire Flip

Rx2: 95/65 and smaller tire

16 April 2015

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

PRE WOD: 10 x 200 m RUN/1:30 rest btwn rounds

WOD:  3 Rounds
25 DU
10 Push Press @ 60%

Rx2:  low box step ups/less than 60%

15 April 2015

Warm up:
Tabata row @ 65% pace, 500-800 m
Mobility

WOD:  30 MIN AMRAP
With a partner, one works at a time
400 m run
20 Pull Ups
30 Wall ball (14/20 to 9/10)

One partner will complete all of one task, so round one partner A does the run, partner B does the pull ups, Partner A does the wall ball etc

Rx2:
Low bar pull ups
Less weight/height/depth on wall balls

*borrowed from Invictus CrossFit*

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