10.19.16

Warm Up: 200m row 2 lengths of the gym waiter walk with KB 200m row single arm DB rows x 8 each side DB muscle snatch x 8 each side pass thrus with PVC x 20

mobility EMOM 6:00 1. thoracic rotations x 6 each side 2. ring MU reverse pull warm up x 10 with purple band https://www.youtube.com/watch?v=qZeFu58ck8g&list 3. hollow rocks x 20 reps

Skill: 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: 8:00 AMRAP 30 DUs or 60 singles 14 DB snatches 45/35 3 Bar muscle ups or 3 strict pull ups

10-18-16 Benchmark Day!

Warm Up: 2:00 pick row/run/jump rope/bike shoulder opener x :60 band pull aparts x 15 overhead and 15 horizontal banded glute bridges x 15 reps deep squat progressions x 5 reps 10# plate squats-hold plate with extended arms or overhead with good form x 10 reps

Skill: Strict Handstand Push Up Negatives Kick up into a handstand and slowly lower yourself to the floor or mat and then kick off wall 3 sets of 5 reps

Skill: OHS 5 sets of 3 reps @70% best snatch

WOD: Tabata Something Else each exercise is 8 intervals of :20 of work followed by :10 of rest pull ups push ups sit ups squats There is no rest between exercises

10.17.16- Outside One Last Time?

Warm Up: Row 400m 100 single jumps wrist stretches inchworm + push up x 6 reps strict pull ups or scap pull ups x 5 reps arm circles x 10 swings hip swings both forward and lateral x 10 each side each direction

Skill: Handstand wall thigh taps x 16 reps

scale to wall walks with a hold

Skill: Push Press 3 reps @55% 2 reps @65% 2 reps @70% 1 rep @75% 1 rep @80@

WOD: Outside One Last Time? 14:00 AMRAP pull sled by rope 50m with 90 or 135# added to sled tire flip + jump in and out x 5 reps farmer carry 100m 72/53 KB each hand ball slam 30/20 x 15 reps

10.15.16 Buddy Burn

Make Up Strength WOD: Buddy Burn 400m run together 100 power cleans 135/95 or 95/65 75 alternating burpees

50 alternating pull ups 25 unison wall balls 20/14 400m run together

10.14.16

Warm Up:Squat with 10# plate. Extend plate out on the descend and hold for :03. x 10 reps Barbell good mornings x 10 Band assisted perfect stretch x :30 each side Wrist stretch/ankle stretch

Skill: Front Squat 3 reps @ 70% 1 rep @80% 3 reps @ 70% 1 rep @ 83% 3 reps @ 70% 1 rep @ 85%

Skill: build to a heavy in the complex in 4 tries power snatch + mid-thigh snatch + snatch

WOD: 15-12-9-6-3 Power snatch 95/65 Box jump overs 24/20"

10.13.16

Warm Up:Mountain Climbers x 20 Waiters Walk x one length each arm with KB Single Leg RDL with KB x 8 each side Banded squats x 10 Rope climb foot work x 2 tries

Primer: Jerk Warm up with empty bar and then with 95/65 Press behind the neck x 5 Jerk dip squat x 4 Push Press x 5 Press to jerk x 4 Push jerk behind the neck into a split x 5 Tall jerk x 5

Skill: split jerk *Set 1 – 3 reps @ 60% *Set 2 – 2 reps @ 65% *Set 3 – 2 reps @ 70% *Set 4 – 1 rep @ 75% *Set 5 – 1 rep @ 80% *Set 6-8 – 1 rep @ 85%+

WOD: 18:00 EMOM min 1: RDL with barbell @75% 1RM DL x 3 reps min 2: 1-2 rope climbs- challenge- do one legless min 3: Ball slams x 10

10.12.16 National Burpee Day

Warm Up EMOM Style 9:00 EMOM min 1: reverse lunges with bar on back 75/55 x 5 reps each leg min 2: DB skull crushers https://www.youtube.com/watch?v=ELdl5ClYKe0&index=4&list=PLp0qJBUYU1zttlHnQe1JI-JufHD81w7_S x 8 reps min 3: bicep curls x 8 reps each arm athlete can choose to build load on the DB weight

Primer: Running drills changing position drill x 14 reps https://www.youtube.com/watch?v=AkIykW6txxg Charlie's Angels drill x 2 lengths of the gym maintain mid-line and pretend you are shooting at a target. Run across the gym like that with your focus on the target. This prevents swaying while running. Jump rope drill x 1:00 run in place as you are skipping rope. No excessive butt kicks

WOD: Run 1 mile 50 burpees Run 800m 25 burpees

*if raining, row 1500m then row 800m