7 July 2015

Roll Out
Dynamics (5-10 mins)
Shoulder activation (10 mins)
Pole squat (spend 1 min in bottom position)

Phase 1:
3 sets 8-12 banded pull ups.  If you go over 12, move to a band with less resistance
Phase 2:
5 MIN EMOM of 1-3 strict pull ups
*Either add one more minute or try to do more consecutive reps than last week, if you have been adding minutes you are at 10 mins this week (or one more than last week
Phase 3:
5 MIN EMOM of 1-3 strict pull ups
*Either add one more minute or try to do more consecutive reps than last week, if you have been adding minutes, you are at 10 this week (or one more than last week)
Phase 4:
6 MIN EMOM 20 seconds of unbroken kipping/butterfly pull ups aiming for 18-22 reps for the first set.  If you drop off the bar in the 20 second period, do not jump back on until the next minute comes around
Phase 5:
Tabata kipping/butterfly chest to bar pull ups


Back Squat 4 x 4 @ same weight or +5lbs from last week (if you did not go up last week)

3 x 2 Pull/Muscle/Dynamic Cleans
gradually add weight through set 2 and 3

WOD:  3 RFT
15 Hang Power Cleans (135/95)
15 Burpees

Rx2:
115/75

MOD:
Dumbbell or medball cleans
If you are not doing Rx2 weight you will automatically move to dumbbells or the medball

Cooldown:

Phase 1:  Accumulate 45 Ring Rows.  If you can string more than 10 together, elevate or move the feet to make more difficult
Accumulate 45 banded face pulls

Phase 2:
Kipping pull up practice

Accumulate 50 hollow rocks between max sets of strict pull ups (so before and after each set of hollow rocks, you do a max set of strict pull ups until you have done 50 hollow rocks total.  If you do 50 unbroken hollow rocks, that will be one set of pull ups before and after.  If you have to break them up, you will do pull ups before and after you start your next set until you have done all 50).


Phase 3
30 kipping/butterfly pull ups as fast as possible and in the least amt of sets

Phase 4:
no cooldown

Phase 5:
no cooldown

SILVERS:

Pull up phase 1

Skill work:  cleans

WOD:
3 RFT
10 Hang Clean pulls
10 burpees

Cooldown:  Phase 1

6 July 2015

Warm Up:
Roll out
Mobility
Run Prep

WOD:
Run 5km

3 July 2015

Warm up:
400 m jog at 50% pace
Coach Matt's upper body lift warm up
Shoulder activation

Phase 1:  None - work 3 sets of max L Sit hold off dip bars OR 3 x 3 bar dip negatives
Phase 2:  As many strict pull ups as possible in 9 mins
Phase 3:  5 MIN AMRAP of kipping/butterfly pull ups
Phase 4:  None - work 3 sets max ring dips, 3 mins rest
Phase 5:  None - work 3 sets max ring dips, 3 mins rest

WOD:  OPEN WOD 12.1  Compare to Feb 10, 2015

7 mins of burpees

Cool down:
Phase 1:  3 x 1 flexed arm hang max hold
Phase 2:  7 x 1 pull up with 5-7 second negative on way down
Phase 3:  butterfly practice
Phase 4 & 5:  Muscle up transitions on rings, no press out or Russian dip transition no press out

2 July 2015

Warm Up:
Roll Out, include T Spine mobility
Dynamics (3-5 lengths, including walking lunge to side angle)
Shoulder activation
(include side lying shoulder rotations, 5 per side)

Phase 1:  5 x 3-5 banded strict pull ups, if you can do over 5 switch bands
               3 sets max hang, rest 1 min btwn efforts
Phase 2:  Kipping technique
Phase 3:  4 sets max strict pull ups, 3 min rest btwn efforts
Phase 4:  85 pull ups as fast as possible
Phase 5:  6 sets of pull ups, the goal is to hit 20 per set unbroken.  Do not go over 20.  1 min rest btwn sets

Pole squat- spend 1 min in bottom position mobilising
Good mornings, no load
Run prep/mobility

WOD::"NANCY"

5 rounds for time:

400m Run
Overhead Squats, 15 reps (95/65)

Rx2: 85/55

MOD:  less than 85/55

Cooldown:
Phase 1:  5 x 5 self assisted pull ups (low bar pull ups)
Phase 2:  Barbell curls 3 x 10-12/accumulate 35 hollow rocks btwn sets of curls
Phase 3:  Butterfly practice
Phase 4 & 5:  None

SILVERS:

Roll out
200 m jog/fast walk
Coach Matt's upper and lower body lift prep
Shoulder activation

Pull Up work:  Phase 1

WOD:  NANCY
5 Rounds
200 m Run
15 Air Squats

Cool down:  Phase 1

1 July 2015

WOD:

Batman and Robin
In teams of 2

26 Minute AMRAP

Partner A runs one 400M Sprint
Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back.
Switch and repeat. (score is reps of hang power clean and jerks) (Each person only runs once and C and J’s once)

Partner A runs 400 M
Partner B does AMRAP Back squats from floor until A returns.
Switch and repeat.
Again, each person only runs once and squats once. Each back squat = 1 pt

Partner A runs 400 M
Partner B does AMRAP Double Unders
Switch and repeat. 10 Double Unders= 1 pt, round down.

Partner A runs 400 M
Partner B does AMRAP Burpees
Switch and repeat.
5 burpees= 1 pt

If above is completed in less than 26 minutes, start over and continue until 26 minute cap.

The run does not count towards your rep count, it's just there for suck value.

30 June 2015

HAPPY BASELINE DAY!

Warm up:  Athlete's choice for baseline prep

Phase 1:  5 x 5 self assisted pull ups (low bar pull ups)
Phase 2:  Tabata kipping pull ups
Phase 3:  3 sets max rep kipping or butterfly pull ups 3 min rest btwn efforts
Phase 4:  3 x 5 weighted strict pull ups.  go up 2.5 - 5 lbs over last week.  Rest 3 mins btwn sets
Phase 5:  5 x 5 weighted strict pull ups. go up 2.5-5 lbs over last week.   Rest 3 mins btwn sets
*NOTE*  It is up to you whether you want to do this work before or after baseline.  If you choose after, you can do this as your cooldown.

WOD:

Baseline

500m row

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

For time

Rx2:  modification of any movements incl thighs touching ground on push ups

Cool Down:
Phase 1: 3 x 8-12 barbell curls
Phase 2:  Accumulate 40 Banded face pulls
Phase 3:  Butterfly practice
Phase 4:  Butterfly practice (if needed)

Silvers:
Rollout
Row 400-600 m at 60% pace

walking lunge open to side angle
pole squats, accumulate 60 seconds in bottom position mobilising
seated wall slides
half kneeling bottoms up press
deadbugs
birddogs
Scap pull ups
Scap push ups

Accumulate 60 seconds of hollow body hold
Accumulate 60 seconds of superman hold
Accumulate 120 seconds of front plank
Accumulate 60 seconds of each side plank

Pull Up work phase 1 (see above)

WOD:  BASELINE
Row 500 m
40 Air Squats
30 Sit Ups
20 Push Ups (low bar)
10 Pull Ups (ring rows)

Cool down:  Phase 1

29 June 2015

Warm up:
Coach Matt's warm up - upper and lower lift prep
Shoulder activation, pick five

Phase 1:
3 sets 8-12 banded pull ups.  If you go over 12, move to a band with less resistance
Phase 2:
5 MIN EMOM of 1-3 strict pull ups
*Either add one more minute or try to do more consecutive reps than last week, if you have been adding minutes you are at 9 mins this week (or one more than last week
Phase 3:
5 MIN EMOM of 1-3 strict pull ups
*Either add one more minute or try to do more consecutive reps than last week, if you have been adding minutes, you are at 9 this week (or one more than last week)
Phase 4:
7 MIN EMOM 20 seconds of unbroken kipping/butterfly pull ups aiming for 18-22 reps for the first set.  If you drop off the bar in the 20 second period, do not jump back on until the next minute comes around
Phase 5:
Tabata kipping/butterfly chest to bar pull ups

Bench Press: 5 x 5 to heavy last set

Back squat: 4 x 4 add 5 lbs to weight you did last time

Cooldown:
Phase 1:  Accumulate 40 Ring Rows.  If you can string more than 10 together, elevate or move the feet to make more difficult

Accumulate 40 banded face pulls

Phase 2:
Kipping pull up practice

Accumulate 45 hollow rocks between max sets of strict pull ups (so before and after each set of hollow rocks, you do a max set of strict pull ups until you have done 45 hollow rocks total.  If you do 40 unbroken hollow rocks, that will be one set of pull ups before and after.  If you have to break them up, you will do pull ups before and after you start your next set until you have done all 45).


Phase 3
20 kipping/butterfly pull ups as fast as possible and in the least amt of sets


Phase 4:
no cooldown

Phase 5:
no cooldown