12 Sept 2016

HINSHAW WARM UP

WORK:
Interval rows for max metres

Row 1 mins
Rest 1 min
Row 1 min
Rest 50 secs
Row 1 min
Rest 40 secs
Row 1 min
Rest 30 secs
Row 1 min
Rest 20 secs
Row 1 min

Cash out:  OPEN GYM

SILVERS:
Same workout

Cash Out:  Tabata blaster
2 tabatas, alternate between skipping and kb swings

9 Sept 2016

Warm Up:
Lower body lift prep
squat therapy (pick 2)

Review:  FRONT SQUAT

STRENGTH:  FIND 1 RM Front Squat 5-3-1-1-1-1...

REVIEW:  DEADLIFT

WORKOUT:
7 RFT
5 Deadlifts @ 55% 1RM
20 DB walking lunges (45/25)

Rx2:  less than 55%, less weight on lunges
Rx3:  less than 55%, no load lunges

SILVERS:


Strenth:  work pull ups with bands and negatives

Review:  Deadlift

Same work at appropriate mods

8 Sept 2016

Warm Up:
Hinshaw
Shoulder Prep

WORK:  MOORE
1 rope climb
RUN 400 m
Max rep HSPU

score is HSPU

Rx:  as written, judged
Rx2:  push ups for HSPU
Rx3:  Seated DB press as heavy as possible (5 reps) or supine rope climb to standing and back down OR half rope climb

7 Sept 2016

Warm Up:
Lower body lift prep
MOBILITY
Shoulder prep

STRENGTH:  Back Squats 4 x 4 @ heaviest weight possible 2 mins rest btwn sets

WORK:  12 MINS
Buy in:  1000 m row
then amrap in remaining time of
18 wall balls (20/14)
8 Burpees

SILVERS:
Same strength

WORK:  12 MINS
buy in:  1000 m ROW
then amrap in remaining time of
10 Wall balls
3 burpees

6 Sept 2016

Warm up:
Dynamics (5-7 mins)

REVIEW:  CLEANS (see blackboard) (10 MINS with dowels)

Bar warm up:  2 x 2 Pull/Muscle/Dynamic power cleans

Add weight, 2 x 3 Pull/Dynamic power cleans

Add weight, 2 x 2 Pull/Dynamic squat clean

STRENGTH:  Find your 1 RM clean (as it gets heavy, it will most likely be a full squat clean) 5-3-1-1-1-1-1... (30 MINS)

***Catch it where you pull it, stick the landing, THEN ride it down into that squat***


WORK:  8 MIN AMRAP
25 DU
10 MBCL 20/14

5 Sept 2016

Warm Up: 20 MINS
Shoulder Prep phase 4
Inchworm
crabwalk
bear crawl

3 x 1 wall walks for quality

Gymnastics Strength work: 20-25 MINS
Pick accessory work for a gymnastic goat
(negatives, activation exercises, pulls, holds etc)

WORK: 13 MINS

5 MIN AMRAP
5 Pull Ups
5 Push Ups
5 HSPU

Rx2:  1 wall walk for HSPU
Rx3:  low bar for pull up or push up or ring rows, 1 handstand bear walk around box (one way only)

REST 3 MINS

5 MIN AMRAP
5 Box Jumps
5 Pistols (each leg)
5 Janda Sit ups (3:04 mark)

Rx2:  Pistols off a box
Rx3:  assisted pistols, lower box jumps

SILVERS:
Strength:  5 x 5 Bench Press incr weight each set

WORK:
With a partner
Row 2000 m
then 3 rounds of:
12 Partner medball squat and throw (over the rig bars if possible, one partner on either side)
12 Partner medball sit ups
12 Partner Russian twists

2 Sept 2016

Warm Up:
Hinshaw

WORK:  Trail run (not really but kind of)
For time
Run from door down sidewalk to gravel pathway past the golf course, stay on gravel sidewalk until you reach the barricade on krahn road, that is your turnaround point following gravel sidewalk all the way back to the door of the gym. (approx 2-2.5 km)

Silvers:
Walk or run same route