12.26.18 Open gym 7am-12pm, 4:30 and 5:30pm

WOD
For time:
80 Burpees Over the Erg / 60 burpees over the erg
1750 Meter Row/ 1500m row
3-Mile Assault Bike/ 2 mile assault bike

then..

Skill: front squats

3 reps @ 60%
3 reps @ 70%
2 reps @ 75%
2 reps @ 80%
1 rep @ 85%
1 rep @ 90%

Alternative WOD- if performing this wod, please don't do the front squats in the skill section.
**Note- Friday's class wod is similar with squats and double unders**

"Forty"
40 back squats 95/65
40 burpees
40 DUs or x 3 singles
40 front squats 95/65
40 burpees
40 DUs
40 OHS 95/65
40 burpees
40 DUs

12.25.18

Day of rest and relaxation!

12.24.18 8 and 9am only

Warm Up
Coach Led dynamic warm up exercises

Mobility: postural exerciseshttps://www.instagram.com/p/BqyZHWTnq1x/
2 sets of 10 reps each
1. T-spine stretch on foam roller
2. 90 degree arm lift offs
3. Reverse snow angels
4. T's
5. Y's
6. Barbell raises

Then...

External rotation row and press
https://www.instagram.com/p/BrBSeNeAZHa/

perform 2 sets of 5 reps each side

WOD
Rockin' Around the Christmas Tree
with a partner- you go, I go style
partner does 5 snatches and 5 box jump overs then the other partner does 5 and 5

5-4-3-2-1
snatch 135/95 95/65
box jump overs 24/20"


then....

Santa Claus is Coming to Town
as individuals- complete the following for time
10:00 Time Cap
RX
100 DUs
21/16 cal row
15 bar muscle ups
9 SDLHP 135/95

Intermediate/Scaled
100 DUs or 300 singles
21/16 cal row
15 thrusters 95/65 75/55
9 SDLHP 95/65 75/55

12.22.18 Team of 3

Make up Strength/Skill

WOD: Teams of 3

1 work, 1 rest, 1 accumulate double unders (if doing singles, every 3 single unders counts as 1 double under)
15:00 AMRAP
4 deadlifts 225/185 185/155 155/105
3 wall walks
7 ball slams


 * score posted is rounds and reps completed of the amrap and the total DUs for the team

12.21.18

Warm Up
Bike/Row 3:00
3 sets
3 hang muscle cleans
3 hang muscle clean below knee
3 muscle clean
burpee + 2 broad jumps x 3
*start with empty bar and only go light loads thereafter

Mobility:
Banded lat activation: https://www.instagram.com/p/BnRPfG3n3Tw/
each exercise x 10 reps per side

glute activation: https://www.instagram.com/p/BmwtGtUnhn1
 10 reps of each
1️⃣Normal width bridges
2️⃣Feet wide bridges
3️⃣Feet narrow bridges (🐸 pumps)
4️⃣Seated clamshells
5️⃣Supine clamshells
6️⃣Seated abduction



Skill: barbell complex
5 Hang Power Cleans
5 Front Squats
5 Reverse Lunges/leg Alternating
rest 90sec x 4-5 sets

**keeping the weight at an optimal level for technique and form.


WOD
5 RFT
9 bar facing burpees
7 hang squat cleans 155/105 115/75 95/65
5 box jumps 24/20"

12.20.18

Warm Up
3 rounds:
250m row
8 x wall sit single arm KB strict press (4 each arm)
10 x two legged pistol- keep feet and knees together as you squat down


then...
https://www.instagram.com/p/BqOqcn0FVvX/

10 reps of each exercise
1. single leg RDL no weight
2. banded pull throughs
3. split stance reach to toes
4. KB (heavy) deadlift

then...

Shoulder Flow:  https://www.instagram.com/p/BiPe2a0h40w/

pistol progression https://www.instagram.com/p/BnCPVe_nchy

1. With one 45# plate and start with a touch down squat. Hinge your hips back and bring your chest forward to engage your glutes and remain in balance. Your foot should be fully engaged to the ground and bodyweight spread evenly across the entire foot – not all in the heel. Squat down until you tap your heel down ever so slightly before returning back up.

2. Progress to 2 or 3 stacked plates if the above exercise gets too easy.

WOD
1K row for time
Rest 4:00
4 RFT
5 HSPU sub piked from a box
10 alternating pistols  sub Cossack lunges
15 thrusters 75/55
*score posted should be two times, one for the row and one for the wod

12.19.18

Warm Up
3 Sets
10 Step Death March
20m Lateral Banded Walk (10m/direction)
10 Banded Pallof press each side

*slow controlled movements with purpose to warm up and activate



Primer:
Part One: single leg stance RNT balance https://www.instagram.com/p/BrTUj9nglU3/

                  hold stance 5 seconds x 3 reps each side

Part Two: barefoot single leg RDL with barbell x 6-8 reps each side


Skill: front squat
3 reps @ 60%
3 reps @ 70%
2 reps @ 75%
2 reps @ 80%
1 rep @ 85%
1 rep @ 90%


WOD
Partners
500 m Row (250 each)
60 Box Jumps
500 m Row (250 each)
10 Rope Climbs (20 ring rows and 20 air squats each)
500 m Row (250 each)
10 Sync Burpees
500 m Row (250 each)
60 Power Cleans (115 / 85)