30 April 2015

Warm Up:
Athlete's choice / run prep

Pre:  3 x 800 m Run TT
This is a max effort run with 5 mins rest btwn sets

Warm up shoulders/overhead squat prep

5 x 3 RM Overhead squat
off racks, jerk behind the head
Work up to your 3RM weight and that's where your set starts

SILVERS:
Skill work:  wall planks/wall walks (nose and toes is the goal)

Strength:  Overhead squat

WOD:
4 x 400 m run
2 mins rest btwn rounds

OR

6 x 400 m ROW
2 min rest btwn rounds

29 April 2015

Warm Up:
Dynamics
Theraband shoulder activation
Scap pull/push up
Inchworm
1 x 5 Negative pull ups

WOD:  "Helen"
3 RFT
400m Run
21 KB Swings (35/55)  American
12 Pull Ups

Rx2:  Less weight and/or ring rows for pull ups

28 April 2015

Warm Up:  Athlete's choice/run prep

Pre:  6 x 400 m RUN
2 min rest btwn

WOD:
7 MIN AMRAP
15 DU
10 Burpees
5 Dips (ring)

Rx2
Bar dips

MOD:
DU attempts
Bench dips

Silvers:
Strength:
Back Squat

Skill:  Hollow body / superman rollovers

WOD:
7 MIN AMRAP
15 DU
10 Burpees
5 Bench dips

27 April 2015

Warm Up:
Dynamics
Shoulder mobility
Scap push ups
Scap pull ups

Strength:
Press 4 x 5 work up to heavy set of five for last two sets
Push press 4 x 5 work up to heavy set of five for last two sets

Warm up back squat

WOD:
21-15-9
Back Squat 225/155
KB Swings 55/35 AMERICAN

Rx2:
Back Squats (155/105)
Same weight KB's

MOD:
Less weight
Russian style swings

24 April 2015

Warm Up:
Athlete's choice

Pre: 3 x 1000 m Run, 3 mins rest btwn rounds

WOD:  2 min max reps Double Unders

Rx2:  DU Attempts

23 April 2015

Warm Up:
Straight leg row 600-800 m
-You will start with your legs extended (knees slightly corkscrewed) and will generate the pull using your core/arms/hip hinge

Front squat skill transfers w bar

Strength:  Front Squat
6 x 4
Last three sets at heavier weight than last week tuesday

WOD:  12 MIN AMRAP
5 TTB
10 Alt single arm DB or KB Snatches (35/55)

Rx2:  TTB or TTR and/or (25/45)

MOD:  Knees to chest or leg raises (hanging) and/or less weight

22 April 2015

Warm Up:
Dynamics
Inchworm
Good Mornings
Couch
Pigeon
Banded hip distraction

Strength:  Deadlifts
7-5-3-3-3 work up to heavy set of 3

*if you are a regular attender of the barbell class you can replace deadlift with snatch grip deadlift OR snatch/clean pulls, same rep scheme

WOD:
7 Rounds
7 V Ups
10 Medball cleans (14/20)
30 DU

Rx2:
V sit ups
less weight for MBC's
50 line hopovers