09.19.16

Warm Up: 3 rounds not timed single arm DB press x 6 each side 1 length of inchworm with push up 40 single unders 2 lengths of shuffle

Primer: Pass thrus with band x 10 reps Reverse pull up stretch x 6-8 reps bar muscle up swings: x 4 at each teaching point

Bar Muscle up Focus 1. Feet stay in front of the bar 2. Center of mass back behind the bar when you initiate the muscle up 3. Straight arms

WOD: Team of 2 14:00 AMRAP One work, one rest 50 DUs or 100 singles 5 HSPU or DB seated press 5 Bar Muscle ups or 8 C2B pull ups or regular pull ups

Mid-line Stabilization Tabata :20on :10 off for 8 rounds odd rounds: spider abs : like mtn climbers but slow and bring the knee to the elbow by swinging out wide even rounds: hollow hold

09.17.16

Make up Strength Clean Warm Up *set 1 with barbell *set 2 with 95/65 clean warm up clean grip DL x 3 reps clean high pull below the knees x 3 reps muscle clean x 3 reps front squat x 3 reps -slow descent, pause then come up hang power clean x 3 reps clean below the knee x 3 reps

WOD: 4 RFT 10 Box jump overs 24/20 5 Hang power cleans 135/95 400m Run

09.16.16 Death by...

  Warm up: 2 rounds 10x front squat with empty bar :30 hold in the squatting squad stretch 10x strict press with empty bar :45 hold in the locked out press position then 15 band pull aparts 5 deep squat progressions max effort handstand hold

Mid-Line Stabilization 4 rounds of :30 DB 15/10 OH leg lifts :30 legs off ground and DB moves from behind head to OH :30 rest

WOD: Death by Burpee + Wall Ball OR Death by Burpee + Thruster 95/65 Min 1: 1 burpee + 1 wall ball or thruster Min 2: 2 burpees + 2 wall balls or thrusters Min 3: 3 + 3 go until failure

09.15.16

Warm Up: 2 rounds10x DB bench press 10x lateral hops 1 Length of gym Sampson stretch 1 Length of gym inch worm + push up 10x Squat jumps

WOD: 20-16-12-8 OH Walking Lunges with 45/25# plate Renegade rows 35/25# DB 10-8-6-4 Tire flips 400m Farmer Carry with KBs 53/35 each hand

*Round 1 is 20 lunges, 20 renegade rows (10 each side), 10 tire flips then 400m Farmer Carry with KBs 53/35 each hand

09.14.16

Warm up: 3 rounds 10 good mornings 10 push press with DB then 2:00 couch stretch

Primer: PVC Presses with hanging KBs 3 sets of 8 strict press- light kb weight *in btwn sets do 10 perfect air squats

WOD: 95/65 for the entire WOD, no over loading AMRAP 5:00 21 cal row 21 Deadlifts Rest 3:00 AMRAP 5:00 15 cal row 15 Front squats Rest 3:00 AMRAP 500 9 cal row 9 Thrusters

09.13.16

Primer: 3 rounds single leg hip thrusts x 10 reps total https://www.youtube.com/watch?v=ZkH3JAxAgCs bicep curls x 10 reps total

Skill: Front - talk about proper ways to bail on heavy squats 80%- 4 reps 85%- 3reps 90%- 2 reps 85%- 4 reps 90%-3 reps 95%- 2 reps 70%- 6 reps

WOD: not for time and not touch and go 5 Rounds 3 Clean and Jerks @ 70-80% 1RM work on set up keep pressure in the feet shoulders in front of bar leg drive

09.12.16

warm up:3 sets of: 10 x hollow rocks 10x single leg RDL with KB 5x kick up to a handstand

Skill: Snatch pause pulls purpose of pausing in different positions before pulling is to reinforce when we transition between quads to hamstrings 1. strong back- stay strong 2. constant pressure in feet until fully extended 3. shoulders in front of bar

4 sets snatch pause pulls 1-2 reps @80-90% 1RM snatch 1x pause 1" off floor then high pull 1x below the knee then high pull 1x above the knee then high pull 1x high hang then high pull

WOD: 10:00 AMRAP 200m sandbag run 12 hang power snatch 115/75