21 May 2015

Warm Up:
Run prep

PRE:  4 x 1000m RUN
3 min rest btwn rounds

Press:  4 x 5 (same weight)
Push Press: 4 x 5 (same weight)

Silvers:
Roll Out
Pre hab

Strength:  Work up to heavy set of 5 push press

Review:  Medball cleans

WOD:
5 Rounds
100 m RUN
5 hanging knees up or knees to chest
10 medball cleans

20 May 2015

Pre:  Roll out

Warm Up:
Dynamics
Side Lying Clam shell
Glue Bridge
Bird Dog
Supine Psoas March

Strength:  Back squat 4-4-4
Jumping Squats @ 40% 3 x 10

Warm Up shoulders

WOD:
For 3 cycles:
AMRAP in 3 mins of:
10 Wall Balls, 20/14 lbs, 10/9 ft
10 Shuttle Sprints, 18 ft
10 Pull-ups

Rest 1 min between each cycle.
For each cycle restart the AMRAP

Rx2:  Low bar pull ups

MOD:
Ring Rows
Less weight/height/depth wall balls

19 May 2015

Warm Up:  Athlete's choice/run prep

Pre:  6 x 400m Run
1:30 rest btwn efforts

Warm Up OH walk

WOD:
Alt EMOM 12 mins:
Farmer Carries and Barbell Overhead Walks

Every 1 min for 12 mins, alternating between:
Farmers Carry, 55/45 lbs, 120 ft (4 lengths)
Barbell Overhead Walk, 155/115 lbs, 120 ft (4 lengths)

Rx2:  35/45 Farmer Carry
95/65 OH walk

Mod:  Less weight than Rx2

15 May 2015

Warm Up:
Dynamics
Calf/achilles/ankle mobility

Strength:  Barbell Glute bridge, pick appropriate weight
 *Activate glutes (squeeze your butt to start the movement), if your leg cramps you are recruiting the wrong muscles*

3 x 5 for quality

WOD:
Compare with Oct 15, 2014
2 x 400m RUN
2 x 1000m RUN
2 min rest btwn sets

14 May 2015

Warm Up:
Dynamics
Theraband Shoulder activation
T's/Y's/I's/W's
Half kneeling bottom's up press (light load)
TGU (light or no load)

Strength:
With a partner
50 Medball chest passes, stay tight through the whole movement
Then singles:
25 Russian Twists (with medball)
10 Medball burpee to candlestick

WOD:
"Diane"
21-15-9 reps for time

Deadlifts (225#/155#)
Handstand Push-Ups

Rx2:  175/125

Mod:  Less than 175/125 and/or push ups or push up mods

13 May 2015

Warm Up:
Roll out

Row 600-800 m at warm up pace

Side lying clam
Deadbug (slow and deliberate, hold extended position for count of 5)
Cross Behind lunge
Bulgarians (off benches, no load, generate mvmt from back leg)
Glute bridges

 Strength:  Front Squats
4 x 4 @ +5lbs from last week

WOD:  10 MIN AMRAP
30 Double Unders
10 Hang Power Cleans (125/95)
+1 burpee

Rx2:  (95/65)

MOD:
x 5 Singles
10 Medball cleans

12 May 2015

Warm Up:
Roll out/mobility

Athletes's choice - Running Prep

Pre:  6 x 400 m RUN 1:30 min rest btwn

Shoulder Prehab/warm up

Strength:  Press 4 x 5 work up to heavy set and start your sets there
Push Press 4 x 5 same as press, work up to heavy set and start set there


SILVERS:
Rollout
Correctives - Deadbugs/birddogs/half kneeling bottoms up press/pole squat (spend 1 min in bottom)/wall slides/scap push ups (all fours)

Warm Up:
Dynamics

Pre:  4 x 400 m ROW 1:30 rest btwn rounds

WOD:
5 Rounds
5 Knees up
10 Kettlebell swings
5 Dumbbell thrusters