31 Dec 2013

Happy new year!

Warm up
100 double unders
3 x 10 push ups
3 x 10 v ups
3 x 10 air squats

Skill:  rope climbs

Wod:  14 Min AMRAP
5 Medball Cleans
8 wall balls
11 sit ups

Cash out: tabata low box jumps (no full extension req'd)

30 Dec 2013

Warm Up:
One length each movement:
Hands overhead hop
Bear Crawl
Crab Walk front
Crab Walk backwards
Inch Worm
Walking lunge
High knee walk

SKILL:  Hollow body holds/Superman holds/Kipping work on bar transition from hollow body to superman, generate movement from the shoulders keying on maintaining rigid body position

STRENGTH:  Front Squat
7-7-7 Regular Same weight all through
4-4-4 3 sec Hold in bottom

WOD:
5000m row

Depending on class size, you may start with the wod and do skill work and strength after or vice versa.

23 Dec 2013

Warm up:
Tabata row or skip
Squat therapy
Mobility - focus on shoulders

Skill:  3 sets max handstand hold
Modification 3 sets max wall plank hold, as high up the wall as is comfortable

WOD:
"AIRFORCE" - 20 min cap
20 reps each movement, emom drop and do 4 burpees

Thrusters
Sumo deadlift high pull
Push jerks
Overhead squats
Front squats

21 Dec 2013

Warm Up:
Coaches choice
Shoulder mobility

Partner WOD:

Each team completes the following, one partner works while the other rests:

10 wall walks
20 T & B shuttles
20 Thrusters
20 T & B shuttles
30 Manmakers
20 T & B shuttles
40 KB Swings (american style)
20 T & B Shuttles
50 Cal row or airdyne

20 Dec 2013

Warm Up:
Dynamics
2 x 10 good mornings (dowel)
Hip mobility (roll out hams/glutes/quads)
Burgener warm up (oly)
High hang/hang/floor pull/muscle/dynamic with bar 2x2 each start position

Power:  4 x 1 Deadlift
OLY: 4 x 1 Snatch

15 Min EMOM 2 reps @ 80%

WOD:
Double Tabata  Alternating movements:
Med ball cleans/Parallette hopovers

19 Dec 2013

Warm Up:
Dynamics
Squat therapy
Front Squat skill transfers with bar

POWER & OLY:  4 x 1 Front Squats
15 min EMOM 2 reps @ 80%

WOD:
8 MIN EMOM
1 t & b shuttle sprints
1 wall walk

18 Dec 2013

Warm up:
Athletes choice, pick movements to prep you for baseline.  Include:
Double unders or regular skipping
Inchworm
Scorpion/iron cross
Hip and shoulder mob

Wod:
Baseline

Skill: open gym