11.04.16

Warm Up: 3 steady rounds Row 10 cal 10 x muscle clean + jerk 10 x swings on the rig

Primer: banded squats, banded glute bridges, ankle pulses, wrist stretches

Skill: Front Squats 3 reps @ 80% 1 rep @ 85% 3 reps @ 80% 1 rep @ 87% 3 reps @ 80% 1 rep @ 90%

WOD: 3RFT 21 cal row 15 pull ups- sub ring rows 9 power snatch 135/95 or 95/65

if time remains do hollow holds 6 x :15 on :45 rest

11.03.16

Warm Up:Circle of Trust Each person calls out a movement to do for 10 reps

6:00 EMOM shoulder opener on racked bar x:40 banded good mornings x 15 reps iron cross/scorpions on the floor x 10 reps each

Primer: 6 reps each side DB bent rows 12 reps DB sumo DL 6 reps each side DB strict press

WOD: 7 RFT 7 SDLHP with KB 72/53 7 Goblet squats 72/53 7 Push jerks with DBs 45/30 *for new members I want this to be 5 rounds of 5 reps each and the squats are air squats and the load should be scaled to 52/35 for KB and 25/15 for DB

11.02.16

Warm Up:Partner Up- always switch activities Partner A- Row 200m or run Partner B-1 length bear crawl 1 length broad jumps Partner A- Row 200m or run Partner B- 10 DB snatches Partner A- Row 200m or run Partner B- PVC OH Walk with hanging KB

Skill: Strict Press 5 reps@ 70% 4 reps@ 80% 3 reps @ 85% 2 reps @ 90% 1 rep @ 95%

WOD: 21-15-9 TTB Double push up burpee- do 2 push ups at the bottom of the burpee Run 400m after sets of burpees

11.01.16- 1RM Day!

Warm Up: 3:00 dynamic warm up Three sets of: T-Spine Pulse x 8 reps place foam roller under shoulder blades and grab rig low, arms straight. Pulse the hips up and down Russian Baby Makers x 10 reps Band Pass Thrus in Squat x 8-10 reps

Primer: Clean warm up 2 rounds- empty bar then with 95/65 clean grip Romanian DL x 3 clean high pull below knees x 3 muscle clean x 3 front squat x 3 hang power clean x 3 clean below the knee x 3

15:00 Find 1 RM Clean

Skill Set: 9:00 EMOM min 1: DUs as many unbroken DUs min 2: wall walks x 2-3 reps min 3: pistols x 6 reps

10.31.16

Warm Up: 2:00 rowing 2 rounds- 1st no weight, 2nd with an empty bar 10 step ups on side of box 10 walking lunges 10 reverse lunges

banded glute bridges banded clam shells band assisted perfect stretch

Skill: 10:00 to find today's heavy back squat then do 10:00 EMOM 1 x back squat at 85% of today's heavy

WOD: 3 sets of 3:00 AMRAP, 2:00 rest 4 HSPU 8 KB swings 72/53 12 Air squats * pick up where you leave off on the next round

10.29.16- Barbells For Boobs Day!

Warm Ups start at 8:30am First heat of teams will start at 9am

Barbells For Boobs Partner WOD 10:00 AMRAP: Fran Ladder 95/65 1 thruster, 1 pull up 2 thrusters, 2 pull ups 3...get as far as you can in the 12:00. One partner works, one rests- divide and conquer

Last year's gang at BFB

10.28.16

Warm Up:Dynamic warm up for 3:00 led by coach 5x ring dips 5 x swings on bar 10 x band pull aparts both overhead and horizontal 5x inchworms 10 x ball slams

Coach hollow hold form 4 sets of :20 hollow hold perfect form :40 rest

Teach MU from a kneeling position with low rings. keep toes on the ground while pulling rings to the sternum. keep rings in tight and close. spread rings apart so that your shoulders and head move through and the rings are below the armpits. then take toes off the ground and dip out to locked arms. descend back to the dip position. toes back on the ground and rings move back to the sternum and you finish with kneeling on the floor.

WOD: 3RFT 3 ring muscle ups or 3 strict ring mu progressions from the floor 10 shoulder to overhead 135/95 or 115/75 25 wall balls 20/14