10.27.16

Warm Up:Row 300m work together on the rest of warm up with a 10# plate 10 x plate hug, slow descend move plate out, hold for :03 8x plate shoulder press 10x squat and then bicep curl the plate 8x lateral shuffle with plate punches- each side

Skill: Strict Press 5 reps @ 65% 4 reps @ 75% 3 reps @ 80% 2 reps @ 85% 1 reps @ 90%

WOD: 10-8-6-4-2-4-6-8-10 Hang Power Cleans 115/75 or 95/65 Lateral over the bar burpees TTB

10.26.16

Warm Up: 25 DUs or 50 singles 10 x Single leg Romanian DL with KB 10 x Seated single arm press with KB 25 DUs or 50 singles 3 x wall walks 10 x KB swings 25 DUs or 50 singles

Skill: Sumo Deadlifts 5 reps @ 50% 1RM DL wieght 5 reps @60% 4 reps @65% 2 reps @70%

Skill: Handstand stations station 1: three-quarter handstand freestanding x 15 reps https://www.youtube.com/watch?v=7mnVh1CJtZw&list=PLS5lovy8j9XZNovH-owy-mLzsR4afcL1j&index=18 station 2: wall handstand thigh taps x 16 reps station 3: handstand push up in a pike position from a box or bench or plates on the floor x 6 reps

WOD: #Briestmode- stay tough! 6:00 AMRAP manmakers 35/25 *hold plank, row right, row left, push up, jump up and power clean, press

10.25.16

  Warm Up: 2:00 of choice run, row, jump, bike then form a circle and one at a time each person calls out an exercise which is then done by the group for 10 reps. During this have a person call out a goal they are working towards.

Teach hollow hold: 1. start with your back on ground, tight core and butt, legs straight in the air, hands on thighs 2. lower legs with pointed toes straight out in front. Keep back touching ground. 3. raise arms behind the head. shoulders and head off the ground.

4 sets of :15 perfect hollow hold :45 rest

Primer: banded squats x 10 banded clam shells x 10 each side monster walks x 5 each direction wrist stretches

Skill: Front Squat 3 reps @ 75% 1 rep @ 83% 3 reps @ 75% 1 rep @ 85% 3 reps @75% 1 rep @ 87%

WOD: 7:00 AMRAP 5 Deadlifts 225/155 or 185/125 5 C2B pull ups- scale with ring rows to the lower chest

10.24.16- Sandbag Day!

Warm Up Row 500m Thoracic Rotation x 10 reps https://www.youtube.com/watch?v=GAT73xiPy4Y&index=30&list=PLp0qJBUYU1zv0t4mQkVBPMn-arOc1bhRa Banded squats x 10 reps Deep squat progressions x 5 reps Ankle pulses x 5 each side

Primer: With an empty barbell: snatch drop unders x 8 behind the head snatch push press x 8 back squats x 8

Skill:Snatch 2 sets of 5 reps of Tall Snatch + OHS 45/35 then 2 sets of 5 reps of Tall Snatch + OHS 65/55 then 2 sets of 3 reps of Snatch Balance @60-80% then work through Snatch (should be full snatch) 1 x 3 reps @ 60% 1 x 3 reps @70% 3 x 3 reps @75% these should not be touch and go. Reset each.

WOD: 3 RFT Sandbag Bear hug run 100m- to the yellow pylon and back Sandbag Over the Shoulder x 12 Sandbag Bear hug squats x 12 Sprint 200m -fence and back

10.22.16- Ramp It Up Challenge review

Bench mark WOD for the Ramp It Up! Fall Challengea) 20 minutes to find a 1RM thruster - POPs: this must be one fluid motion from bottom of squat to OH (not a clean and jerk or push press) any bend in the knee on the catch will not count b) For time: 1K row 50 air squats (below parallel) 400m run 15 push ups (perfect chest to deck) 10 pull ups or ring rows (no bands)

Compare Results from Sept 10th, 2016

10.21.16- Swim WOD this Sunday at 10:30am

  Warm Up: Rowling: try 6 times to row a perfect 100m. Any over or under is x2 burpees Three sets of: Band Distracted Perfect Stretch x 45 seconds per side Shoulder Opener x 30 seconds of pulses Band Assisted Anterior Pec Stretch x 30 seconds per side Primer: kettle bell SDLHP work on explosive hip drive 5 sets of 8 reps build load **in between sets do banded clam shells and lateral monster walks x 6-8 reps

10:00 coach led instruction on movements in WOD

WOD: 21-15-9 KB swings 52/35 Ring rows- legs should be straight at all times then 15-12-9 Power snatches 95/65 Knees to elbows or hanging knee raises then 9-6-3 HSPU or pike push ups on box DL 135/95

10.20.16

Warm Up: 1 length walking lunges 1 length walking lunges with twist 10 wall balls 12/10 1 agility ladder 2 lengths overhead walking lunges 15/10# plate 1 agility ladder

Partner EMOM 8:00 min 1: one partner does walking plank sandbag pull. Walking backwards in the plank position, reach in front to pull the sandbag towards your body as you plank walk backwards min 2: switch partners, first partner rests.

WOD: 4 Rounds against a 2:00 running clock row 250m time remaining is max effort banded air squats rest 2:00 16:00 total time on wod