11.21.16

3:00 dynamic warm up Three sets of: Tempo squats with 10# plate. Slow descend with holding plate out front. Pause for :03 at the bottom of the squat. Drive up. x 10 reps Russian Baby Makers x 10 reps Band Pass Thrus in Squat x 8-10 reps

Mobility: 10 x banded squats Band assisted perfect stretch x :30 each leg 10 x banded glute bridges T-Spine Pulse x 8 reps place foam roller under shoulder blades and grab rig low, arms straight. Pulse the hips up and down Band assisted lat stretch x :30 each side

Skill: Front Squat 3 reps @ 82% 1 reps @ 88% 3 reps @ 82% 1 rep @ 90% 3 reps @ 82% 1 reps @ 93%

Primer: Jerks + Clean warm up 2 x press behind the neck 2 x push press behind the neck 2x push jerk behind the neck into a split 2 x tall clean high pull 2 x muscle clean 2x tall clean 2x hang clean

WOD: 4 RFT 9 Hang Cleans 155/105 or 135/95 or 115/75 6 Jerks 155/105 or 135/95 or 115/75 3 Ring dips- sub stationary dips

11.19.16

Make Up Strength/Skill

WOD OHS 10-9-8-7-6-5-4-3-2-1 each set is for load. If you fail a set, you have to re-do it. Look to increase load. scale= only build load every 3 sets

11.18.16

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 1. thoracic rotations x 6 each side https://www.youtube.com/watch?v=GAT73xiPy4Y&index=30&list=PLp0qJBUYU1zv0t4mQkVBPMn-arOc1bhRa 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: Pause snatch- 4 sets- build load focus on strong back constant pressure in the fee shoulders over the bar

1. pause at shin + high pull 2. pause at knee + high pull 3. pause above knee + high pull 4. pause mid thigh + high pull

Skill: 10:00 EMOM snatch 1 rep squat snatch- build load only if snatch is perfect

WOD: 6:00 AMRAP 1 x TTB 1 x Box jump 24/20 2x TTB 2x Box jump continue building reps until time is up

11.17.16

Warm Up50 singles 10 x Single leg Romanian DL with KB 10 x Seated single arm press with KB 50 singles 3 x inch worm + 2 push ups 10 x KB swings 50 singles

Teach Double Unders 10:00 *check the set up guide posted at the gym 3 attempts at your max UB double unders *record all members UB DUs on clipboard. This will be used later in the month

WOD: 4 RDS- record on whiteboard 4 times 500m Row 30 DUs or 10 attempts *no singles 15 Push Press 115/75 95/65 75/55 Rest 2:00

11.16.16

Warm Up: KB single arm swings x 5 each side Shuffle two lengths KB SDLHP x 10 Skip two lengths Waiter walk with KB x 2 lengths

Skill: Deficit DL work off your 1 RM DL standing on a 25# plate 6 reps @ 50% 6 reps @ 60% 4 reps @ 65% 4 reps @ 70% 2 reps @ 80%

Skill: handstand work With a partner 2:00 each station- twice thru 3/4 kick up- freestanding- have your partner spot you wall walks or thigh taps- both facing the wall

WOD: 3 RFT 24 OH Walking Lunges 35/25# plate 20 KB Swings 53/35 16 Abmat Sit Ups- shoulders on ground and shoulders in front of hips

11.15.16

Warm Up Row or Run 400m 2 rounds 10 x back extensions 10 x DB press 10 x side step ups :30 hollow body hold

Primer: empty bar, then 95/65 3x DL 3x hang power clean 3x front squat 3x push press 3x good mornings 3x back squat

WOD: Incredible Hulk 20:00 AMRAP 5 DL 5 Hang power clean 5 FS 5 Push press 5 BS

RX 115/75  Scaled 75/55 *try to make one cycle of the complex unbroken rest as needed in between cycles record how many cycles you finish

11.14.16

Warm Up With a Partner: 20 shuffle med ball passes 14 med ball clean + pass 10 each scap push ups + scap pull ups

Mobility: Incline (up to 30") push ups x 30- work on elbows in and the hollow hold position Prone PVC pipe pass thrus x 10 Hold a PVC pipe with a wide grip in a prone position. With your head resting on the floor, pull the shoulder blades back and down to set. Bring the PVC pipe up and around your body, keeping the elbows straight. Bring the PVC pipe back to the start position. Deep squat progressions x 6 Supermans x 15

Skill: Strict Press 5 reps @ 70% 4 reps @ 80% 3 reps @ 85% 2 reps @ 90% 1 rep @ 95% *in between sets of presses, do 5 each side Bulgarian split squats with KB- elevate foot

WOD For Time 30/25 cal row G2OH x 20 155/105 135/95 115/75 25/20 cal row Wall Ball x 40 20/14 20/15 cal row Bar Muscle Up or C2B pull ups x 15 *sub jumping c2b pull ups