30 Nov 2013

Warm Up:
Coaches choice

WOD:
PARTNER UP
One partner works while the other rests
2 mins total per station then rotate to next one
score is total reps:

Station 1:  Box Jumps (Speed jumps, low box 12"/16", full extension at top not required)
Station 2:  Tire Flips
Station 3:  Pull Ups
Station 4:  Double Unders
Station 5:  Sit Ups
Station 6: Calories Airdyne

29 Nov 2013

Warm up:
3 rounds:
5 T & B Shuttle sprints
5 Frog Jumps
5 V Ups

Squat Therapy

Mobility

WOD:
10 MIN AMRAP:
10 Back Squat (45%-55%)
15 Leg Raises

Cash Out:
3 x 1 min Plank holds (60 sec rest btwn rounds)

28 Nov 2013

Warm Up:
Mini Skipping Circuit:
100 singles
25 Left Foot
25 Right Foot
100 bunny hop
25 Double Unders

3 wall walks
3 x 1 minute plank holds
1 min total hold time L-sit
3 x max handstand hold against wall (rest as long as you hold)
(modified:  max wall plank hold)

Hip Mobility

Skill Work:
3 sets Handstand Bear Walk (off the box, walk one complete circle left and back again = 1 )

WOD:

A:  5 min AMRAP
5 Pull Ups
5 SDHP (95/65)

Rest 2 minutes

B:  5 Min AMRAP
5 Thrusters (95/65)
5  Rolling Squats

27 Nov 2013

Warm Up:
15 T & B wall touch jog
5 Inch Worm
5 Iron Cross
5 Scorpion

Squat Therapy

MOBILITY:
Pick 10 additional mobility/yoga exercises, must include:
Pigeon
Couch
Garland Pose

WOD:
21-15-9
OHS (95/65)
V Ups

Cash Out:
Tabata Row

26 Nov 2013

Warm Up:
Pick 10 Mitch's
3 x 25 DU

Mobility:
Achilles/ankles/calf
Shoulders
Hips

WOD:
5 x 500m row
rest 90 seconds btwn rounds

REST 5 MINUTES, THEN:

10 MIN AMRAP:
10 KB Swings
10 Box Jumps
10 Sit Ups

25 November 2013

Warm up:
Tabata row

Mobility: 20 mins
Pigeon
Garland pose
Couch stretch
T spine mobilisation
Trap release barbell
Band stretches
Ball rollout shoulders and hips
Cobra

WOD:
7 rounds:
7 hang power cleans (75/55)
7 ttb

22 Nov 2013

Warm Up:
Dynamics
Squat Therapy
Mobility - Focus on hips and shoulders
Pick 10 off Mobility Wod whiteboard

GZ:
2 x 1 min V Ups
2 x 20 Leg Raises
2 x 35 Supermans
rest 30 sec then 2 min max sit ups

1 x 10 Box dips (or off dip station)
1 x 10 Pull Ups

15 MIN EMOTM 2 reps Deadlift

Power:
2-2-1-1 Deadlift

15 MIN EMOTM 2 reps @80%

OLY:
1-1-1-1 Snatch

15 MIN EMOTM @ 80%

WOD:
AMRAP 3 rounds 2 mins on 1 min off:
25 Double Unders
25 Sit Ups

COMPETITORS MOBILITY WOD:
On the whiteboard