10.05.16

Warm Up: 2 rounds 10 good mornings 10 muscle snatches with empty bar 25 DUs 10 Wall balls 14/12

Primer: 10 x muscle snatch from the tall position 45/35 10x muscle snatch from the hang position 55/45 focus on feeling balanced across the foot- full contact with the floor- drive through the ground

Skill: light squat snatches from the hang position 10 x 45/35 10 x 65/45 10x 75/55 10x 85/60 10x 95/65

WOD: 50 Strict Pull Ups for Time every time you drop from the bar you run 200m *use hardest band on pull ups if needed

10.04.16

Warm Up: Bike, row or run for 2:00 Band pull aparts x 10 Hug 10# plate and slowly descend into a squat while extending arms out in front-pause at the bottom of the squat for :03 with plate out in front x 10 Walking lunges with 10# plate OH x 10 each side Banded good mornings x 10

Skill: Strict Press 5 reps @ 55% 4 reps @ 65% 3 reps @75% 2 reps @80% 1 rep @85%

Teach proper box jump and land- try to soften and quiet the landing How to Land- **practice 5 drops from box with a soft landing 1. tighten your core muscles 2. keep chest and head up 3. both knees and ankles bend as you sit your hips back 4. knees are in line with hips and ankles so they're not caving in and behind your toes 5. feet hip width apart and forefeet strike ground first How to Jump-**practice 5 jumps with soft landing on top of box and hips open 1. start position is the same as the land 2. lift off- keep eyes on target 3. swing arms forward 4. extend forcefully at the hips, knees and ankles

WOD: 3 RFT 10 Sumo DL 55-65% 1RM DL 20 Box jumps 24/20 30 Sit ups

10.03.16

Warm UpDB shoulder press. Start with DB on shoulders. Press to full lockout overhead. DB touch at the lockout. 8-10 reps

Russian Step Ups with DB- single leg explosive movement. When you step up the one foot steps on the side of the box, other knee comes up to 90 dregrees and then returns to the floor. 8-10 reps

Strict Toes to Bar 4-8 reps

Primer: Banded glute bridges x 10 Banded squats x 10 *use the new Perform Better mini-bands

Skill: Front Squats 4 sets of 3 reps @60-70% pause :03 at the bottom in between sets do ankle stretches

WOD: 10 Thrusters 135/95 or 95/65 200m run 30 DUs or 10 attempts 400m Run 30 DUs or 10 attempts 200m Run 10 Thrusters

10.01.16

Make Up Strength WOD 15:00 EMOM odd mins= 6 power cleans for speed @ 50% 1RM even mins= squat jumps x 8

then

5:00 AMRAP 20 DUs or 7 attempts 10 Russian twists with MB 20/14 (5 each side) 5 KB swings 52/35

09.30.16

Warm Up:Group run for 800m then play the KB game: line up around 10-12 KB in a straight line. Make two teams of athletes. One person from each team gets to the start of the KB line in a plank and on the "go" has to touch the top of each KB in the line. First to the end of the line wins!

Skill: Jerks 7:00 EMOM 1 x push press 1x push jerk build load

WOD: For Time 55 power snatch 95/65 55 ring rows 55 cal row 55 TTB or hanging knee raises

09.29.16

Warm Up 3:00 jumping rope singles every stop is 5 perfect air squats

8:00 EMOM min 1: band assisted perfect stretch x :30 min 2: shoulder opener with empty bar racked x :30 min 3: foam roller T-spine opener- lay the long way on the roller x :45 min 4: DB step ups x :30

Skill: Double Unders Here are some things to focus on to improve your double unders:

1.Keep your shoulders relaxed. 2. The wrists do the work; think about it as if you were air drying your hands. 3. At first you might have to jump a bit higher but eventually you will develop a short, fast, and effective jump. 4. Practice two singles followed by a double under attempt – and get this rhythm going for awhile to get your confidence in the movement. 5. Be patient – this will take time, you won’t get better at double unders through osmosis. You will have to put in some time on a regular basis. 6. Pick a spot straight ahead to focus on – if you have your eyes on the horizon, it will generally keep you more relaxed. 7. Get your own rope; this will be one of the best investments you can ever make. 8. Practice everyday; there’s nothing better than practice. The more you do it, the better you will get at this. Typically, once you have double unders, you don’t lose them. 9. Head goes straight up and down and make sure you don’t have a weird jump where your legs are way out in front and it looks like a dolphin kick. 10. Stay relaxed; the more you try to force it, the harder its going to become and you will get easily frustrated.

WOD: 9:00 AMRAP 9 push ups-scale is elevated push ups 9 front squats 115/85 or 95/65 40 DUs or 10 attempts- no singles

09.28.16- Benchmark Day!

Warm Up: 2:00 Row 10 Single leg RDLs 10 kipping swings 1:00 Row 10 wall slides 10 Single arm DB press

Skill: pistol progressions starting from the floor with toe up in back or foot flat on back foot from a box slowly lowering to a pistol while dragging the foot on the side or back of the box hanging on to an object while doing pistols

Skill: handstand push ups Negative handstand push-ups: Kick up onto the wall and slowly lower yourself down until your head touches the ground into a tripod handstand position. Try to maintain at least a five second negative as you lower your head to the floor with complete control. If these aren’t a challenge for you, slow down your pace or add a deficit to increase the range of motion that you will have to resist. The easier these become, the deeper you can increase your deficit in that negative. It is very important that you maintain control in your negative all the way to the floor. If you are crashing down on your head at any point, you can add a mat under your head to decrease the range of the movement until you are strong enough to control it.

WOD: Benchmark Day! 'Mary' 20:00 AMRAP 5 HSPU or negatives 10 Pistols or progression 15 Pull ups or banded pull ups