17 MAR 2016

Warm UP:
RDL leg swings
Good mornings (no load)
Walking lunges
Spend one minute in bottom position of squat mobilising (use pole)

REVIEW:  HANG POWER CLEANS
Setup
Pull
Receive

Bar warm up:  Pull/muscle/dynamic
Add weight:  set of four hang power cleans at less than workout weight

WORK:

5 RFT:
9 Hang Power Cleans 95/65
3 Rope Climbs

Rx2:  Negative pull ups, same weight
Rx3:  Medball cleans/negative pull ups

SILVERS:
Deadlift 5-5-5-5
incr weight

WORK:
5 RFT
9 MEDBALL CLEANS
3 t & b weighted shuttle runs (sandbags or backpacks)

16 Mar 2016

Warm Up:
Run prep mobility
10 rnds 5 sec bottom of squat, 10 sec rest
Shoulder activation

REVIEW:  Squat clean thrusters

WORK:

FOR TIME:

50 DU
20 Squat Clean Thrusters (CLUSTERS)  95/65
30 Pull Ups
20 Squat Clean Thrusters  (CLUSTERS)
50 DU

Rx2:  15 Clusters/20 Pull Ups

Rx3:  Less weight/Ring Rows/DU attempts

15 March 2016

Warm Up:
Athlete's choice
Include mobility and shoulder activation

WORK:

Baseline Compare to Oct 22, 2015

500m row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

For time
Rx2:  jumping pull ups (chin up grip ok)

Rx3: lowbar pull ups / thighs touching ground on push ups

Cool down:  Gymnastics skill work

SILVERS:
Strength:  3-3-3 Press

REVIEW:  HANG SNATCH
set up:  Feet shoulder width/corkscrew knees/tight back/butt high
pull:  long body, keep bar close, arms don't move until hips are extended, scarecrow with shoulders back
finish position:  Butt back, weight in heels, active shoulders

WORK:
#16.3
7 MIN AMRAP
10 hang power snatch
5 jumping pull up or ring rows

14 March 2016

Warm Up:
Lower body lift prep
mobility

Review:  SUMO DEADLIFT HIGH PULL 
With a dowel:
1) Set Up - points of performance (see video)
2) Pull - focus on long body/hip extension
3) Finish

WOD:
21-15-9 reps, for time of:
Sumo Deadlift High-pull, 95/65 lbs
Wall Ball, 20/14 lbs, 10/9 ft

Cash Out:  Tic tac toe
(use wiggly worms, block colours together as we don't have enough of one colour)

9 March 2016

Warm Up:
Upper and lower body lift prep
Wall slides - Focus on torso position and neutral spine as bench prep

Strength:  Bench Press 5 x 5 a@ heaviest weight possible 3 mins rest btwn sets

WORK:
3 rounds for time of:

50 Double Unders
10 Overhead Squats, 125/85 lbs
5 Push Ups

Rx2:  115/75
Rx3:  Any du substitution/any other weights/any push up mod

7 March 2016

Warm up:
Mobility
Run prep
Dynamics

WORK:
Part A
Interval Rowing:
4 rounds, 30 sec on 30 sec rest
Set damper at 8/6  28 spm
Reset interval timers
4 rounds, 30 sec on, 20 sec rest
Set damper at 9/7  26 spm
4 rounds, 30 sec on 10 sec rest
Set damper at 10/8  24 spm

Part B:
5 min max reps double unders
Every time you stop, do one t & b shuttle run (wood wall to silver line and back)

Score is double unders.

Rx2:
Low parallette hopovers
As soon as you stop, you must do a shuttle

Cash out:  OPEN GYM
Work a gymnastics skill

2 March 2016

Warm Up:
Dynamic warm up
Run prep (calf, ankle, achilles mob)
Squat therapy
Shoulder warm up (inchworm/wall walks/etc)

WORK:

AMRAP 25 mins:

Complete as many rounds as possible in 25 mins of:
10 Squat Clean Thrusters, 95/65 lbs
1 Rope Climb, 13 ft
20 Double Unders
1 Rope Climb, 13 ft
10 Wall Balls, 20/14 lbs, 10/9 in

Rx2:  hand over hand sled pull for rope climb, one length add two x 45/35 plate
Rx3: any other mods/weights