11 May 2015

Roll out with ball/roller

Warm Up:
Dynamics
8-12 reps
Side lying shoulder rotations
Half kneeling bottoms up press
Scap push ups (all fours)
TGU no load or light load
T's/Y's/W's
Scap pull ups

Strength:  DIPS
3 sets max bar dips or 3 x 5 bar dip negatives
Rx+ max bar dips with weighted vest
3 x 3 Ring pulls to chest
Rx+ False grip rings to chest

WOD:
Half Cindy:  10 MIN AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

Rx2:  Low bar pull ups

MOD:  Ring Rows / Negative push ups

8 May 2015

Warm Up:
Dynamics
8-12 reps of each:
Side lying clam
Kneeling bottoms up press
Single leg glute bridges
TGU's (lightweight or no load)
Side lying shoulder rotations
Deadbugs

Strength:  4 x 4 Front Squats

WOD:  With a partner, one works while one rests

Station A:
5 min AMRAP  Rx:  50/75 (ish, weights are marked on backside of little white tag on bags)
10 Sandbag Clean & Jerks
10 Sandbag back squats

Rest 3 mins

Station B:
5 MIN AMRAP
30 KB SWINGS (American)
30 Wall balls

7 May 2015

Warm up:
Roll out (ball/roller)
Then:
athlete's choice

Correctives/stability exercises: (to include)
wall slides
sleeper stretch
reverse snow angels (scroll down to third video on page)
Scap push ups
birddogs

Strength:  Gymnasty work

Pull Up Stream:  (If you do not have your strict pull ups, you will work this stream)
1 x 10 3 pos holds
1 x 10 Negatives (7-10 second descent, use band to assist if necessary)
1 x 10 each of 3 position ring row progressions (passive to active lats/passive to active lat with pull/active position pull).  You are trying to pull to your belly button, if you need to modify, pull to chest/armpits

HSPU:  You will work this stream if you have your pull ups
1 x 10 Negatives (descent should be 5-7 seconds)
Accumulate 3 minutes in hollow body Handstand hold nose and toes

WOD:
4 RFT
400 m Run
50 Air Squats

SILVERS:
Mobility
Correctives

Dynamic warm up

Bench Press 5 x 5 (increase weight to last heavy set of 5)

WOD:  4 Rounds
400 m ROW
20 Air Squats

6 May 2015

Warm Up:
Row at warm up pace 1000 m

Squat therapy

Strength:  Back Squat 4 x 4RM
Work up to 4RM weight and start your sets there

WOD:
12 MIN AMRAP
20 DU
5 Roll to Candle Stick (rolling squats)
1 OH Walking Lunge (Length) 35/45

Rx2:
DU Attempts
Assisted candle stick
less weight on lunges

5 May 2015

Warm Up:
Jog 400 m
Theraband Shoulder Activation
Scap pull up and push ups
Wall walks
Squat therapy

Skill work:
3 sets max parallette (use dip bars) L Sit holds


WOD:
Compare to Nov 27, 2014

FRAN
21-15-9
Thruster/Pull Ups
65/95

Rx2:  same weight
Low bar pull ups

MOD:
Less weight
Ring Rows

SILVERS:
Strength:
Push Press 5 x 5

WOD:  Fran
21-15-9
Thrusters/Ring Rows

4 May 2015

Warm Up:
Athlete's choice - Run prep

WOD:
RUN 5 KM for time
Compare to Nov 17, 2014

Route:
Start at main street
North to 1st st North
East to 5th Ave
South (across main street) all the way to beginning of Hampton loop
Hampton loop back up to 5th
North up 5th to 4th Street
West on 4th to 2nd ave
2nd ave to 1st street
1 street back to main/CFN building

1 May 2015

Mobility:  Roll out glutes, quads, hamstrings

Warm Up:  Row at 70% pace 500-800 m

Strength:
Gymnastics Skill work, 1 min rest btwn sets
Pull Up Stream:
3 sets 8-10 strict banded pull up
3 sets 10 ring rows, focus on hollow body, pulling rings to chest/armpit
If ring rows are starting to get easy, elevate off box
3 x 10 barbell or dumbbell rows

HSPU stream:
3 sets 5-8 negatives
3 x 2 quality nose & toes wall walks CONTROL CONTROL CONTROL
3 sets max hold frog stand
3 sets around and back handstand pike bear crawl off box

WOD:  100 situps for time