1 Mar 2017

Warm Up:
Upper body lift prep
Shoulder prep

REVIEW:  PRESS

LIFT:  PRESS 5 x 5 work up to heavy set of five

WORK:
12 MIN AMRAP

15 American KBS 55/35
20 Sit Ups
35 Double unders (Rx: Unbroken)

Rx2:  Unbroken DU

Rx3:  Any other weight/singles x 5 or DU attempts

SILVERS:
Upper body lift prep

REVIEW:  BENCH PRESS

LIFT:  Bench Press 5 x 5 Work up to heavy sets of 5

SKILL WORK:  Double Unders
1) Master the slow single, work on body position, relaxed shoulders, arms at 45 degrees)
2) No rope, same jump speed as singles but double slap thighs
3) Add rope, same speed jump, same speed turnover as slap

WORK:
SAME, modify appropriately

28 Feb 2017

Warm Up:
RDL's
Monster walks
Cossack squats
Hamstring kickbacks
Shoulder prep

SKILL :  Toes to bar
Focus on lat engagement

For time:
50 cal Row
40 TTB
30 DU
40 reverse leg lifts (off boxes, legs hang)
50 cal row

Rx2:
TTB mods, singles x 5

24 Feb 2017

Warm Up:  HINSHAW

SKILL:  DOUBLE UNDERS
Same outline as working double unders last week:
1) slow single
2) same speed jump, double slap thighs
3) same speed jump, with rope and focus on speed of wrists

WORK:

Row 1000 m
100 DU
Row 800 m
80 DU
Row 600 m
60 DU
Row 400
40 DU
Then 100 m sprint (yellow to yellow is 10 m, you do not need to touch lines)

22 Feb 2017

Warm up:
Hinshaw (dynamic movements, no arm swings/sprints)
Shoulder prep

PARTNER WORKOUT: Compare to Feb. 25, 2015

A) Row 2000 m
Partner 1 rows while partner 2 holds 2 kb's/db's in front rack position (35/55)
can only row while racked

B) 5 rounds of 5 box jumpovers (20/24) each (no touching of box allowed), partner holds OH plate (35/45)

C) 5 Rounds of 5 HSPU, partner must hold barbell in hang clean start position (stay tight tight tight!)

Rx2:
A) barbell 35/45
B) bench jumpovers (no touching)
C) 8 push ups

Rx3: feet/hands can touch box
mod push ups

21 Feb 2017

Warm Up:
Upper body lift prep
Shoulder prep

LIFT:  BENCH PRESS 5 x 5
Work up to heavy set of 5

REVIEW:  OHS

WORK:
7 RFT
3 Overhead Squats (off racks) @ 70% 1RM
4 shuttles lengths
20 Unbroken DU

20 Feb 2017

Warm up:
Shoulder prep (10 MINS)

Skill:  Pull up (pick whichever level you are capable of doing) (5-10 MINS)

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

Level 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

Level 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

Level 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

Level 5:
Tabata kipping/butterfly pull ups

WORK:  5 rounds, 30 sec on 30 sec off each movement for max reps (20 MINS)

-Air Squats
-Box push ups
-Frog jumps
-burpee box jumps

Score is total reps

SILVERS:
BENCH PRESS

WORK:  SAME

17 Feb 2017

WARM UP:

Lower body lift prep
Hamstring kickbacks

REVIEW:  With dowels, DEADLIFT

warm up to working weight

A)  12 MIN EMOM
3 Deadlift

Rx+:  Deficit DL off plates @ 65%
Rx:    @70%
Rx2:  @65%
Rx3:  @ less weight

B)  Not for time
5 Rounds
10 Hamstring sliders off roller
10 back extensions

Roll out & mobility

SILVERS:  SAME