31 Jan 2014

Warm Up:
Dynamics
Burgener
Squat therapy

STRENGTH:  6 x 2 Front Squats (70-80%)

SKILL:  Bar work 3 x 2 Pull/Muscle/Dynamic cleans High Hang then 3 x 2 from Hang
Focus on set up (hamstrings loaded, weight shift over the bar), leading pull with elbows, not wrists, and control the finish on the toes.

WOD:

3 Rounds AMRAP 2 min on 1 min off

10 KB Swings

5 Touch & go Cleans (power)

30 Jan 2014

Warm Up:
Mitch's
Mobility

SKILL:  Pick a gymnastics skill

WOD:
Start or finish
10 x 30 sec on 2 mins off rowing sprints

5 Rounds:
5 Pull Ups
10 Push Ups
15 Air Squats
20 Sit Ups
End of each Round do two burpees

SILVERS:

Warm Up:
Skipping
Squat Therapy
Band Mobility
Hip Mobility

STRENGTH:  5 x 3 Thrusters

WOD:

Start or finish:
Rowing Intervals
10 x 30 sec on 2 min rest

5 Rounds:
5 Ring Rows
10 Box Jumps/Step Ups
15 Squats
20 Sit Ups

29 Jan 2014

Warm up:
2 rounds
10 shuttle sprints t & b
2 wall walks
10 air squats

Mobility work
Include t spine barbell smash and barbell trap smash

Skill:  push jerks
Focus on 3 second descent and explode up, corkscrew knees, speed under the bar

Wod:
Start or finish with 750m row
5 rounds
15 wall ball
7 push jerks

28 Jan 2013

Warm Up:
Tabata Row
Mobility:
Shoulders & hips

Strength: 3 rounds max handstand hold or max handstand hold in pike position with one leg raised (adv. mod)

WOD:
7 Rounds
3 OHS
5 Box Jumps
7 V Ups

Silvers:
Warm Up:
Squat Therapy
Skipping
Mobility

Strength:  3 Rounds max plank hold

WOD:
5 Rounds:
3 OHS w Dowel
5 Burpees/Down and Ups
7 Sit Ups

24 Jan 2014

Warm Up:
Dynamics
Mobility

Skill:  Pick a gymnastics skill 15 min

WOD:  Complete in any order for time:

30 Pistol Squats
30 Pull Ups
30 TTB
30 V Ups
30 Sit Ups
30 Rolling Squats
30 Wall Squats
30 Push Ups
30 Box Dips/Ring Dips/Bar dips (no knees in bands)
30 Box Jumps
30 Burpees

22 Jan 2014

Warm Up:
3 rounds of
10 t & b shuttles (wall touch)
5 Inchworms

Mobility:  Must include
Scorpion
Iron Cross
T Spine barbell smash
Shoulder & Hip Floss

SKILL WORK:  3 sets max hold hanging L Sit

WOD:

Row 1000m then
6 min AMRAP:
8 Thruster (95/65)
12 Box Jumps

21 Jan 2014

Warm Up:
Mitch's Warm Up
(Ring Dips as negatives, pull ups and push ups are scapular)
Shoulder mobility

SKILL WORK:
3 sets Handstand Bear Walk around the box from pike position (there and back around the box equals one set)

3 x 3 Strict Handstand Push Ups (goal is to get full pike position off the box if you cannot do strict off the wall)

WOD:
A:  5 Rounds
20 DU
3 Strict Pull Ups (NO KIPPING)

2 mins rest

B:  5 Rounds
6 short shuttle lengths (red to red width)
3 TTB

SILVERS:

Warm Up:
Mitch's pick 10
Squat Therapy

STRENGTH:
3 sets of 3 negative pull ups
5 x 3 Back Squats

WOD:
A:  5 Rounds
20 Step Ups
3 Push Ups

Rest 2 mins

B:  5 Rounds
6 lengths short shuttle sprints (red to red width)
3 Knees to Chest