11.12.16

Coach Led Warm Up WOD: “Adderall” With a running clock: 0:00-10:00 1 Mile Run Max Clean & Jerks (135/95#) 10:00-13:00 Rest 13:00-20:00 800m Run Max Power Snatch (115/80#) 20:00-23:00 Rest 23:00-27:00 400m Run Max Thrusters (95/65#)

11.11.16

Warm UpDynamic Warm up with coach

Russian Baby Makers x 8 reps Butterfly Hold x 30 seconds Hawaiin Squats x 5 reps per side https://www.youtube.com/watch?v=lcS-iz2ALHY&index=12&list=PLp0qJBUYU1zu26PXtrMzIsLNsuvptSKCE

followed by …

One set of: Banded Walks x 10 reps forward & backward Lateral Banded Walks x 10 reps each direction

Skill: 12:00 to find today's heavy for the complex clean pull + clean + jerk *clean is full squat clean

WOD: 5-4-3-2-1 squat cleans- heavy 75-80% of your 1RM gymnastics movement of your choice 50-40-30-20-10 DUs or x 3 singles

* round one would be 5 sq. cleans, 5 reps gymnastics movement, 50 DUs

Does this count for gymnastics?

11.10.16

Warm Up10 x bicep curls with DB 10 x skull crushers with DB 2 lengths with DB alligator crawl- in a plank position with DBs in hand, crawl forward, opposite foot and hand move at the same time

Primer: 12:00 min: 1-2 get ups or ring or stationary dips min: 3-4 nose to wall handstand hold or handstand hold with thigh taps min: 5-6 hollow holds- accumulate mins

WOD: For Time 50 cal row 40 air squats 30 KB swings 70/53 20 ball slams 40/30 10 pistols- alternate sides

11.09.16

Warm Up2 rounds 2x Agility Ladder 3-5 reps x single leg RDL to a single leg push press 2x Agility Ladder 3-5 reps x ball slam + lateral throw

Skill: HSPU

WOD: 'Diane' 21-15-9 Deadlifts 225/155 HSPU

sub is seated strict dumb bell press or HSPU from a box

Mid- Line https://www.youtube.com/watch?v=viSkNqKBjLU&feature=youtu.be 100 hollow body bounces

11.08.16

Warm Up Row 400m 8 x vertical jumps- touch the wall 10 x split squats with KB 10 x muscle snatch empty bar

T-Spine Pulse x 8 reps- foam roller at your shoulder blades, grab the rig with straight arms and pulse the hips to the floor and back Russian Baby Makers x 10 reps Band Pass Thrus in Squat x 8-10 reps

Skill: 10-12:00 pause back squats 4 sets of 6 reps @ 55-65%

Primer: 10:00 Snatch drop x 2 reps with empty bar Snatch drop x 2 reps with 95/65 3 sets of: Snatch lift offs x 2 reps + snatch @65% 1RM snatch

WOD: 8:00 AMRAP 7 squat snatches 135/95 or 115/75 or 95/65 14 lateral hops over the bar

11.07.16

Warm Up:10x lateral cross over step ups 10x squat jumps 10x empty bar behind the head push press

6:00 EMOM min 1: T-spine pulses - place just hands and wrists on a bench shoulder width apart. Kneeling with straight arms, lean back and drop your head thru the arms and pulse back up for the time given. x 10 pulses min 2: Banded Pec stretch x :30 each side min 3: Wrist pulses x 10

Skill: Jerks behind the neck 5 sets of 3 reps- build load

Skill: Rope Climbs 10:00 1. start with sitting on the ground. Pull yourself off the ground with a straight arm using the lats, squeezing the core and glutes. -looks like the start of a legless climb 2. practice the two types of footwork for climbs 3. practice taking a few pulls up with rope- hand over hand

WOD: 4 RFT Rope Climb x 2 Ring Push Ups x 6 Box Jumps x 10 24/20"

11.05.16- Get A Grip

Make Up Strength "Get A Grip" Teams of 2 complete 100 reps of the following complex: 1 DL 1 Squat clean 1 Front squat 1 Push press 1 Push jerk *no dropping the bar. One partner runs 200m while one works. 95/65