14 Oct 2015

WU:  Dynamics & Pick 3-4 from both upper and lower body lift prep

HSPU Day 2
Phase 1:  As many push ups as possible in 3 minutes.  Move up :15 each week until you hit 5 minutes or phase 2
Phase 2:  10 box walkouts with highest box possible
Phase 3:  10 x 1 slow and controlled negatives to the ground.  Go up 1 rep a week until you move to the next phase
Phase 4:  3 sets max kipping HSPU with 4 mins rest btwn
Phase 5:  2-5 Strict HSPU EMOM for 10 mins.  Start with 3-5 first set. Each set after try to hit a min of 2 but more if you can

WENDLER WEEK 2:  Press / Deadlift

WOD:
AMRAP 8 mins: Hang Snatches, Row (calories)s and Mountain Climbers
Complete as many rounds as possible in 8 mins of:
20 Hang Snatches, 95/65 lbs
40 Row (calories)s
20 Mountain Climbers

Rx2:  85/55
Rx3:  single arm dumbbell snatches, alt arms

13 Oct 2015

WU:  Lower body lift & upper body lift prep
Mobility

HSPU DAY 1:

Phase 1:  10 MIN EMOM 3-8 reps regular push ups (at whatever level you can do them).  If you can no longer do 3, adjust progression to an easier one where you can get all your reps done. If you can do 8 reps all the way through, move to a harder progression

Phase 2:  10 walkouts, getting hands as close to your feet as possible

Phase 3:  Accumulate 20 knee on box handstand push ups.  Go up 5/week until you are at 40.  Each week make it a little more difficult by using a higher box or moving hands closer to the box

Phase 4:  5 x 5 box push ups from full pike position

Phase 5 & 6:  4 sets 1-3 deficit handstand push ups, start with small deficit and each work increase reps until you can get to 5, then increase deficit

Wendler Week 2:  Back Squat / Front Squat / Bench Press

SILVERS:
JMSU WU
Strength:  Bench Press 3 x 5, last set is max reps (incr weight each set)

WOD:
IN TEN MINUTES:
200 Single skips
30 Push Press
MAX CAL ROW

*Depending on how many show up, may have to split class in half, one starts with wod, one starts with strength*

8 Oct 2015

Warm Up:
Lower body lift prep

Strength:  WENDLER WEEK 1 - Back squat/Front squat

WOD:
Rahoi
Complete as many rounds as possible in 12 mins of:
12 Box Jumps, 24/20 in
6 Thrusters, 95/65 lbs
6 Bar-facing Burpees

Rx2:  any modification

SILVERS:
Back Squats 5-5-5+

WOD:  13.2
CrossFit Games Open 13.2
Complete as many rounds as possible in 10 mins of:
5 Shoulder-to-Overheads, 115/75 lbs
10 Deadlifts, 115/75 lbs
15 Box Jumps, 24/20 in
Choose an appropriate weight
Step ups are allowed

7 Oct 2015

Warm Up:
Dynamics (3 mins)
Upper body lift prep

HSPU:
HSPU DAY 2:

Phase 1:  As many push ups as possible in 3 minutes.  Move up :15 each week until you hit 5 minutes or phase 2
Phase 2:  10 box walkouts with highest box possible
Phase 3:  10 x 1 slow and controlled negatives to the ground.  Go up 1 rep a week until you move to the next phase
Phase 4:  only wod
Phase 5:  only wod

STRENGTH:  WENDLER WEEK 1
Bench Press & Shoulder press

WOD:

3RFT:
400 m RUN
21 KB 55/35 (american)
12 HSPU

Rx2:
Push Ups

MOD:
Negatives
Russian KB's or less weight

6 Oct 2015

Dynamic warm up
Squat lift prep
Run prep

Manion Rx+
7 rounds for time of:
Run, 400 m
29 Back Squats, 135/95 lbs

Rx:  with a partner both complete 400 m run together and split the back squats

Rx2:  with a partner, less weight

SILVERS:

Strength:  Bench Press 5-5-5+ (as many reps as you can do for the last set)

WOD:  Modified Manion

3 RFT
Run 400 m
15 Barbell or sandbag back squats

5 Oct 2015

Warm Up:
Row 400-700 m
Shoulder activation and mobility

HSPU DAY 1:

Phase 1:  10 MIN EMOM 3-8 reps regular push ups (at whatever level you can do them).  If you can no longer do 3, adjust progression to an easier one where you can get all your reps done. If you can do 8 reps all the way through, move to a harder progression

Phase 2:  10 walkouts, getting hands as close to your feet as possible

Phase 3:  Accumulate 20 knee on box handstand push ups.  Go up 5/week until you are at 40.  Each week make it a little more difficult by using a higher box or moving hands closer to the box

Phase 4:  5 x 5 box push ups from full pike position

Phase 5 & 6:  4 sets 1-3 deficit handstand push ups, start with small deficit and each work increase reps until you can get to 5, then increase deficit

WOD:
15 MIN EMOM:
1 rope climb
3 strict pull ups

Rx2:  1 length sled pull brown wall to silver tape (small sleds, seated, hand over hand) @ BW (sled weighs 30#)
banded strict pull ups (modify rep scheme as needed to get work done and have at least 10 secs rest)

2 Oct 2015

Warm up:
Lower body lift prep
Squat prep/mobility

SQUAT TESTING DAY!

To prepare for our upcoming strength bias, we are testing our 3RM and 1RM back and front squats. Back squat Warm up sets: 5/3/3 and then work up to 3RM (go to fail).  Once you fail, you will add weight and go to fail on singles.

Front squat:  you will be warm from back squats, so warm up with a heavy set of three and go from there, same as above.  Once you fail on your third rep, add weight and go for singles.

ENSURE that you are taking sufficient rest breaks between sets of three.  You can rest a bit less in the singles, but the multiples should have you resting 3-4 mins once it's getting heavy.