29 Jan 2015

Warm up:
3 rounds
1 length walking lunge open into side angle
1 length high knee skip
1 length bearcrawl
1 length crabwalk
5 bottoms up press per side
10 scap pushups
3 mins accumulated hollow body hold

Strength:
Push press 4 x 5 @60/65/70/70
Press 4 x 5 @ 60/70/75/80

Wod:
5 rounds
10 deadlifts (115/195)
7 TTB
5 V ups

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Silvers:

3 mins accumulated hang time
3 mins accumulated hollow body hold
3 mins accumulated superman hold
3 mins accumulated front plank

Skill work:  Pistols
work progressions off box/bands between posts

WOD:
5 rounds:
1 rope climb (or modification)
10 double unders

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Bootcamp:

Same warm up

Same strength work as silvers

2000 m row for time then 3 min rest and complete:
2 rounds
14 kb deadlifts
14 medball cleans
14 wallballs

28 Jan 2015

Warm up:
10- 12 laps run
3 x 3 per side bottoms up press
3 sets single wall walk focus on perfect form
scap pullups and pushups
accumulate 2 mins of hollow body hold and 2 mins of superman hold

WOd:
5 Min Amrap
5 pull ups (rx2 ring rows)
10 kb swings (russian) 35/55 ( rx2 same weight/mod less weight)
20 DU (rx2 du/ mod attempts)

rest 3 mins

Row 4 x 200 m
4 x 400m
rest 1: 30 btwn rows

Rest 3 mins

40 wallballs for time 14/20 to 9/10

27 Jan 2015

Warm Up:
3 rounds:
5 laps
10 kb swing any style
10 goblet squats
10 walking lunge

Mobility work - squats

Strength:
Back Squat 4 x 5 @ 60/65/70/70%
Front Squat 4 x 5 @ 60//70/75/80%

Warm up OHS

WOD:
15 MIN EMOM:
2 OHS (off racks) @75-80%
12 DU

Rx2:  If your OHS position is good but lighter weight is required/DU's

MODS:
Coach will clear you for OHS based on your warm up.  If your position is not good today, you will do either just a bar or replace the 2 OHS with 6 OH Walking Lunge at the heaviest weight you can manage well (up to 45#)

If your oh positioning is good but the DU's are your poison, replace DU's with high parallette hopovers.

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BOOTCAMP:

Same warm up

Strength:
2 sets of 10 box dips
3 mins accumulated front plank in perfect hollow body
3 mins accumulated hang time
1 min accumulated parallette L sit
3 mins accumulated hollow body hold
3 mins accumulated superman hold

WOD:
8 x 300 m row  1 min rest between rounds

after your last row, rest 1 minutes and complete:
50 sit ups for time

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SILVERS:

Strength:  5 x 5 Strict Press

Skill:  Hollow body hold to superman to hollow body

WOD:

15 MIN EMOM:
6 Overhead walking lunges
10 DU/DU attempts? or x3 singles

23 Jan 2015

Warm Up:
Run 10 laps
Dynamics
Shoulder mobility and stability
Scap push ups and pull ups
Bottoms up KB press - Pick a weight and rep scheme to warm up the shoulder
Turkish Get Ups - same as presses, go for quality of movement, not weight

Warm Up with bar:  Pull / Muscle/ Dynamic x2
Pull/Dynamic/Dynamic/Jerk  2 x 2

Add weight and do reps of power clean & jerk to warm up to your wod weight

WOD:  "Grace" Compare to Aug 8

30 Clean & Jerks for time (95/135)

Rx2:
From hang, 30 x 1 clean and jerks for quality (this wod is not timed)

MOD:
30 Medball clean and jerk or press for time (work the movement)

Cool Down:  Banded shoulder & Hip distraction
Lacrosse ball rollout - lats
Cobra to down dog

22 Jan 2015

Warm Up:
3 rounds
5 laps
Row 250 m
Hollow body/superman x 3

Ankle mobility

Strength/Skill:
4 mins accumulated hang time
Pistol squats 3 sets 5 per leg

If you do not have pistols, work these progressions:
1 set 5 per leg single leg squats off a box, only go as deep as you can maintain neutral spine and stability in the bottom to drive up

1 set 5 per leg counter-balanced pistol
Use a plate or kb held in front of you to assist, can also use a box to stabilize the bottom position

1 set 5 per leg banded pistol with partner assistance - set up band on rig
Using the smallest band possible on the rig, have your partner stand in front of you holding another band that you can grab onto to assist in the drive up out of the bottom.

Ring Dips:
3 x 3 Negatives
If you do not have ring stability, do 2 sets of 10 tricep box dips

WOD:
4 x 1000 m row 3 min rest btwn rounds

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BOOTCAMP:
Same as regular class

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SILVERS:

Gymnastics Skill:  3 mins accumulated hang time

Strength:  3 x 5 Deadlifts

WOD:
4 x 1000 m row 3 min rest btwn rounds

21 Jan 2015

Warm Up: 1 T & B
Walking lunge open up into side angle pose (cross between side angle pose in yoga and a walking lunge, see link for arm position but maintain regular lunge position and more upright torso)
High knee skips
Grapevines
Butt Kicks
10 per leg Curtsy Lunge

3 sets for quality wall walks 2-3
take sufficient rest between attempts

Warm up push presses

Strength:
3 sets of
Push Press (85-90%) 6-8 reps
Rest 1 minute
Side Plank 30-45 secs each side
Rest 1 minute
Single leg hip bridge (tempo:  Hold 2 seconds at top, lowering down back to start position take 3 seconds)
Rest 1 minute

WOD:
21 Burpees
15 Thrusters (65/95)
9 Pull Ups
800m row
9 Pull ups
15 Thrusters
21 Burpees

Rx+:  Burpee over a high parallette

Rx2:  Same weight
Inverted Rows or Low bar pull up or Ring Rows

Mod:  Less weight

20 Jan 2015

Warm Up
10 laps around the gym

Squat therapy
*During pole squat, replace 10 reps with accumulated 1 min hold in bottom position, keep feet 6"apart or less and spend some time in the bottom working out those tight calves and ankles, so move around a bit.  Note knee position and keeping weight mid foot.

Back Squat:
1 x 5 @ 60%
1 x 3 @70%
1 x 2 @ 80%
1 x 2 @ 90%
1 x 1 @ 95%
1 x 1 @ 103%
**This is not a 1RM attempt, once you hit 103% you shut it down, no exceptions.

Front squat:
4 x 5 @ 60/70/75/75%

WOD:
5 MIN AMRAP
Borrowed from CFW FrostFit 2015
5 Shoulder to overhead (95/135)
5 Box jumps (24"/30")

Rx2:
75/115
Same height boxes

MOD:
less weight than Rx2 or lower box

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BOOTCAMP:

Warm Up:  same as above

Strength:  3 x 3 per side Turkish Get Ups, pause at each transition point

Gymnastics Strength:  4 MINs accumulated hang time, switch up grip and apparatus after every time you com down from the hang.

WOD:  10 Rounds
1 t & b shuttle sprint
7 Russian KB Swings
9 Low box jumps (for speed)

CASH OUT:  Tabata Row


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SILVERS:

GOOD MORNINGS
5 x 5

SKILL:  Turkish Get Ups

WOD:
10 MIN AMRAP:
5 Shoulder to Overhead
5 Box Jumps (or step ups)
3 Burpees