1 Mar 2016

Warm Up:
Dynamics
Mobility:  T spine/wrist/shoulder/lats/pecs
Squat therapy
Front Squat skill transfers (with bar)

STRENGTH:
Front Squat 4 x 4 @ heaviest weight 3 mins rest
Press 5 x 5 same weight, 2 mins rest

WORK:
21-15-9
Row (cals)
Landmine Thruster (65/45)

Rx2: DB thruster, any weight

SILVERS:

20 MIN AMRAP
25 ft front rack or no load walking lunge
8 burpees
25 ft lunge
8 jumping pull up (6"clearance)

29 Feb 2016

Warm Up:
Row @ 22 SPM pace for 5 mins
Shoulder Theraband activation
Sets of:  Wall walk, scap push ups, inchworm, wall slides, scap pull ups (focus on lat activation)

SKILL WORK:  Strict Toes to Bar 5 x 3
Coach will set up stall bars, work on lat activation in strict toes to bar
If you cannot complete the movement, work with a partner who can spot you when you get to the sticking point.

WORK:
'FGB Style' 3 rounds, 30 secs per station, of:
Pull-up
Push-up
Sit-up
Air Squat

Rx2: Ring Rows
Rx3:  Neg push ups/ring rows

26 Feb 2016

Warm Up:  TBD

WORK:  OPEN WOD 16.1

25 Feb 2016

Warm Up: (10-12 mins)
Mitch's warm up

Mobility (10 MINS)

SKILL WORK:  Spend 5 mins improving your positioning in double unders (arms in, wrist speed, long body, shoulders back etc)

WORK:  "ANNIE"

50-40-30-20-10 Reps for time:
Double Unders
Sit-Ups

Rx2:
DU attempts

Rx3:  Parallette hopovers

CASH OUT:  25 MINS GYMNASTICS SKILL WORK

SILVERS:
STRENGTH:  Bench Press 5-5-5+

WOD:  ANNIE
Modify with single skips (no multiplier)

24 Feb 2016

Warm Up:
5 rnds
1 shuttle run t & b
1 length bear crawl
5 scap push ups
3 inchworm
5 Standing wall slides (ensure spine is against the wall for the entire movement, tailbone to shoulder blades)

Mobility:  tspine/hips/shoulders
Shoulder activation

WORK:  "JACKIE" compare to July 8, 2016
1000m ROW
50 Thrusters 45/35
30 Pull Ups

Rx2:  Low bar pull ups
Rx3:  Ring Rows

23 Feb 2016

Warm Up:
1 lap around the gym of each:
Jog
High knee skips
Straight legged march
frog jumps

10 rnds 7 secs in bottom of squat 10 sec rest
Work bottom position (feet straight, knees out, neutral spine, no loss of core integrity)

Mobility:  Target position or areas that were apparent during squat review

Warm up back squats

WORK:
10!1 Air squat box jumpover 24/20 (full squat before jumping on and over the box, two feet)
1!10 Pause back squats (3 sec) 225/155  ~count 1001 1002 1003 up~

Rx2:  195/135
Rx3:  less weight/height box/stepovers

SILVERS:
Strength:  5 x 5 Deadlift

WOD:
10!1 Weighted step ups (low box, sandbags or bagpacks)
1!10 Weighted shuttle runs

22 Feb 2016

Warm Up:
3x
 t & b high knee skips
 t & b grapevines
one length bear crawl
one length crabwalk
one length walking lunge open to side angle

Mobility

WORK:  PART A
Row 500m TT @ 28 SPM

PART B
2 MIN Death By
10 Double Unders (does not increase)
+2 length sandbag shuttle run