1 June 2015

Warm up:
Roll out
wall slides
wall walks
scap push ups
birddogs

Theraband shoulder activation

SKILL:  Retest strict pull ups
*Note* for testing purposes, if you cannot string together the required amount of strict pull ups, you may drop from the bar and accumulate the reps within a one minute time cap

Pull Up Work:
Phase 1:  If you do not have a single strict pull up
Phase 2:  If you have 5-8 Strict Pull Ups (as per above guideline)
Phase 3:  If you have 5-8 strict Pull Ups unbroken
Phase 4:  If you have 10 strict/20 kipping (men) and 7 strict/15 kipping (women)
Phase 5:  If you have 40 Butterfly pull ups (men) 30 Butterfly pull ups (women)

Phase 1:
3 sets 8-12 banded pull ups.  If you go over 12, move to a band with less resistance

Phase 2:
5 MIN EMOM of 1-3 strict pull ups

Phase 3:
5 MIN EMOM of 1-3 strict pull ups

Phase 4:
4 MIN EMOM 20 seconds of unbroken kipping/butterfly pull ups aiming for 18-22 reps for the first set.  If you drop off the bar in the 20 second period, do not jump back on until the next minute comes around

Phase 5:
Tabata kipping/butterfly pull ups

WOD:
Double tabata alternating movements
1)  L sit hold (dip bars)
2)  Hollow body to superman

Cool Down:
Phase 1:  Accumulate 25 Ring Rows.  If you can string more than 10 together, elevate or move the feet to make more difficult
Accumulate 25 banded face pulls

Phase 2:
Beat swing practice
Accumulate 20 hollow rocks

Phase 3
20 kipping/butterfly pull ups as fast as possible and in the least amt of sets

Phase 4:
no cooldown

Phase 5:
no cooldown

29 May 2015

Warm Up:
Coaches choice

Back squat 4-4-4-4 same weight all through

WOD:
With a partner working one at a time, complete as many reps as possible of:
A:  Single arm kettlebell swings (alternating arms)
Rest one minute

B:  Wall balls
Rest one minute

C:  Weighted step ups (dumbbells)
Rest one minute

D;  Barbell push press (45/35)

Score is total reps for all stations combined

28 May 2015

Warm Up:
Roll out
Spend 15 minutes targeted mobility

WOD:
Row 100 m
5 Burpees
Row 200 m
10 Burpees
Row 300m
15 Burpees
Row 400m
20 burpees
Row 500m

Cash Out:  Tabata low box step ups

SILVERS:
Rollout
Prehab exercises
Theraband Shoulder Activation

SKILL:  SNATCH w Dowel
Work from high hang position, sets of 6 pulls and muscle snatches

WOD:
Row 100 m
5 burpees
Row 200 m
5 burpees
Row 300 m
5 Burpees
Row 400 m
5 burpees
Row 500 m

27 May 2015

Warm Up:
1 length each:
High Knees
Butt kickers
Tiny bunny hops

1 x 20 calf raises
Leg swings
Calf stretch
Ankle rotations

(warm up >10 mins)

PRE:  4 x 4 minute min max metre run 3:00 min rest btwn rounds

WOD:  7 Rounds
1 blvd length front rack walking lunge (135/95) Rx2 (115/75)  MOD Sandbag front rack lunge
10 box jumps 24/20 Rx2: same as Rx  Mod: less height or other mod

26 May 2015

Warm Up:
Junkyard dog

Skill:  Push Jerk or Overhead squat

Bar warm up:  3 x 2 sets Pull/Muscle/Dynamic

WOD:

The Chief - Compare to Dec 23, 2014
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats

Rest 1 min between each cycle.
For each cycle restart at the top of the AMRAP.

Rx2:
Hang Power Clean (95/65)
Low bar push ups

MOD:  Bar hang muscle cleans (45/35) or medball cleans

SILVERS:
Rollout
Prehab (the usual:  deadbugs, birddogs etc)

SKILL:  Work position on Overhead squat

WOD:  The Chief (mod)
for 5 cycles, AMRAP in 3 mins of:
3 Medball cleans
6 Ring Rows or Push Ups
9 Air squats

25 May 2015

Warm Up:
Run Prep

PRE: 4 x 200m Run, 4 x 400m Run, rest 1:30 btwn sets

Then:
ROW
1000m
1 min rest
750m
1 min rest
500m
1 min rest
250m

Half the class will start on the run, half will start on the row.

22 May 2015

Roll Out
Theraband shoulder activation
Scap push ups
Scap pull ups
Sleeper stretch
Side lying shoulder rotations
Superfriend shoulder & t spine
Wall slides
Reverse snow angels

Spend 20-30 mins on mobility/prehab/shoulder warm up

WOD:

Tabata Something Else

Tabata Pull-up  Rx2:  Low bar pull up  MOD:  Ring Row
Tabata Push-up  Rx2:  Off low bar  MOD:  Negatives
Tabata Sit-up (abmat)
Tabata Air Squat

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.