26 June 2015

Roll out (5-10 mins)

T & b:  high knees/kickbacks/forward walking lunge/backward walking lunge
Shoulder activation

Phase 1:  None - work 3 sets of max L Sit hold off dip bars OR 3 x 3 bar dip negatives
Phase 2:  As many strict pull ups as possible in 8 mins
Phase 3:  5 MIN AMRAP of kipping/butterfly pull ups
Phase 4:  None - work 3 sets max ring dips, 3 mins rest
Phase 5:  None - work 3 sets max ring dips, 3 mins rest

WOD:  Compare to June 2, 2014

Score is total rounds A + B

A:  Death by 10 metres
Pylons will mark 10 m on the boulevard, athlete will complete one 10 m sprint the first minute, 2 the second minute and so on until they cannot get all their work done in the allotted minute.

REST 5 MINUTES

B:  Death by DU
Same as above, starting with 10 DU, adding 10 reps each round

Rx2:  Parallette hopovers

Cool down:
Phase 1:  3 x 1 flexed arm hang max hold
Phase 2:  7 x 1 pull up with 5-7 second negative on way down
Phase 3:  butterfly practice
Phase 4 & 5:  Muscle up transitions on rings, no press out or Russian dip transition no press out

25 June 2015

Roll out (5-10 mins)

Warm Up:
Jog 200 m at easy pace
Coach Matt's upper and lower body lift warm up (8-12 reps each)

WOD:  JEREMY - Compare to 4 Sept 2014
21-15-9
OHS (65/95)
Burpees


SILVERS:
Roll out

Warm Up:
Same as above

Pull up work (Phase 1)
5 x 5 self assisted (low bar) pull ups

Strength:  Push press 5 x 5

WOD:  15-12-9
Air Squat (to med ball depth)
Burpees

Cool down:
Phase 1:  Barbell curls 3 x 10-12/accumulate 30 hollow rocks btwn sets of curls

24 June 2015

Warm Up:
Roll out
T & b:  high knees skip/kickbacks
Shoulder warm up/activation

Phase 1:  5 x 3-5 banded strict pull ups, if you can do over 5 switch bands
               3 sets max hang, rest 1 min btwn efforts
Phase 2:  Kipping technique
Phase 3:  4 sets max strict pull ups, 3 min rest btwn efforts
Phase 4:  80 pull ups as fast as possible (only do this is you are partnering up for today's wod, otherwise do same as phase 3)
Phase 5:  5 sets of pull ups, the goal is to hit 20 per set unbroken.  Do not go over 20.  1 min rest btwn sets

Coach Matt's lower body lift warm up
Run prep

WOD:  "LUMBERJACK 20"  If you are not Rxíng this workout, you will automatically partner up and do Rx2 (so no lowering of weights for individual efforts, only if partnering up)

• 20 Deadlift (275/185)
• Run 400m
• 20 KB Swings (75/55)
• Run 400m
• 20 OH Squats (115/85)
• Run 400m
• 20 Burpees
• Run 400m
• 20 Chest to bar Pull Ups
• Run 400m
• 20 Box Jumps (24"/20")
• Run 400m
• 20 Dumbbell Squat Cleans (45/30)
• Run 400m

Rx2:  With a partner,  you will both run every 400 m but split the 20 reps btwn the 2 of you, modify weight accordingly, regular pull ups or ring rows

Cool down:
Phase 1:  5 x 5 self assisted pull ups (low bar pull ups)
Phase 2:  Barbell curls 3 x 10-12/accumulate 35 hollow rocks btwn sets of curls
Phase 3:  Butterfly practice
Phase 4 & 5:  None
  

23 June 2015

Warm up:  Row @ 60% pace 400-600 m
Shoulder activation: Theraband activation or Crossover Symmetry activation plaque.

Phase 1:  5 x 5 self assisted pull ups (low bar pull ups)
Phase 2:  Tabata kipping pull ups
Phase 3:  3 sets max rep kipping or butterfly pull ups 3 min rest btwn efforts
Phase 4:  3 x 5 weighted strict pull ups.  go up 2.5 - 5 lbs over last week.  Rest 3 mins btwn sets
Phase 5:  5 x 5 weighted strict pull ups. go up 2.5-5 lbs over last week.   Rest 3 mins btwn sets

Run prep/warm up/mobility

WOD:  "SQT"
3 rounds for time of:
10 Ground To Overheads, 95/65 lbs
Shuttle Run, 200 yd, 50 yards there and back twice (45.75m each way, pylons will be set up for distance markers)

Rx2:  85/55

MOD:  Less weight

Cool Down:
Phase 1: 3 x 8-12 barbell curls
Phase 2:  Accumulate 40 Banded face pulls
Phase 3:  Butterfly practice
Phase 4:  Butterfly practice (if needed)

SILVERS:
Roll out
Row @ 60% pace for 500 m
Theraband shoulder activation
Deadbugs
Birddogs
Hollow body holds (10 sec hold, 5 sets)
Superman holds (10 sec hold, 5 sets)
Bottoms up half kneeling kb press
3 sets side plank each side, hold 20-30 seconds per side, focus on hip alignment and keeping the body tight

Strength:  Pull Up Work
3 sets 8-12 banded strict pull ups
3 sets max hang 1 min rest btwn efforts (except you Debbie, shut it down after 3 mins!!)

WOD:  SQT for Silverbacks
3 Rounds for time:
10 Dumbbell push press
2 x 45m shuttle sprints

Cooldown:  Barbell curls 3 x 8-12 reps

22 June 2015

Warm Up:
Roll out
Jog 400 m
Theraband shoulder activation or Activation series from Crossover Symmetry
wall slides
rotator banded prehab
sleeper stretch
Superfriend shoulder internal rotation mobility

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
*Either add one more minute or try to do more consecutive reps than last week, if you have been adding minutes you are at 8 mins this week (or one more than last week)

Phase 3:
5 MIN EMOM of 1-3 strict pull ups
*Either add one more minute or try to do more consecutive reps than last week, if you have been adding minutes, you are at 8 this week (or one more than last week)

Phase 4:
6 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 chest to bar pull ups

WOD:
A)  Death by rope climbs
B)  Death by HSPU - Start at 5 and go up +2 each round

Rx2:
A)  Death by inverted body rows (start at 5 and go up +3 each round)
Please note:  The inverted rows must be chest to bar.  If you cannot go chest to bar, do modified stream
B)  Death by handstand hold, start at 10 seconds to max hold of 60 seconds, try to go nose and toes and hold perfect form, your hold time starts when you hit nose and toes

MOD:
A)  Death by ring rows (focus on shoulder and core activation for each rep) or elevated ring rows, start at 10 and go up by +3 each round
B)  Death by stability ball pikes (start at 5 and go up +1 each round)

Cooldown:

Phase 1:  Accumulate 35 Ring Rows.  If you can string more than 10 together, elevate or move the feet to make more difficult
Accumulate 35 banded face pulls

Phase 2:
Kipping pull up practice
Accumulate 40 hollow rocks between max sets of strict pull ups (so before and after each set of hollow rocks, you do a max set of strict pull ups until you have done 40 hollow rocks total.  If you do 40 unbroken hollow rocks, that will be one set of pull ups before and after.  If you have to break them up, you will do pull ups before and after you start your next set until you have done all 25).

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

19 June 2015

Warm Up:
Roll out
Dynamics/Row
Coach Matt's lower body lift warm up

Back Squat 4 x 4 @ BW
Front Squat 4 x 4 @ 85% BW
Rest 3-4 mins between sets

2 x 4 Snatch pulls off blocks, 110% 1RM weight

18 June 2015

Phase 1:  None
Phase 2:  As many strict pull ups as possible in 6 mins
Phase 3:  5 MIN AMRAP of kipping/butterfly pull ups
Phase 4:  None
Phase 5:  None

WOD:
In as short amount of time as possible, complete:
50 push ups

Every time you break, you must complete a 400 m run before starting your next set of reps
WOD begins with a run

Rx2:  30 Push ups

Mod:  Any movement modification of push ups and/or rep scheme

Cool down:
Phase 1, 4, 5:  None
Phase 2:  5 x 1 pull up with 5-7 second negative on way down
Phase 3:  butterfly practice