11.30.16

Warm Up:Partner Up: one starts on the rower while the other completes the DUs. 3 rounds Row 250m 20 DUs

Every minute, on the minute, for 6:00. Minute 1: Inchworm x 5 reps Minute 2: Prone PVC Pipe Pass Thrus x 10 reps Minute 3: Single-Leg Banded Good Morning x 10 reps per side

Skill: Handstand Push Ups Choose one of the following: sub with pike position on a box A. 3 sets of 9 unbroken HSPU B. 4 sets of 7 unbroken HSPU C. 5 sets of 5 unbroken HSPU D. 6 sets of 4 unbroken HSPU rest 1:00 in between sets

WOD: 4 RFT 10 SDLHP 115/75 10 Jerks 115/75 10 Bar facing burpees

11.29.16

Warm Up1:00 jump rope :30 mini-band monster walk 1:00 jumping jacks :30 banded glute bridges :30 clam shells 1:00 Lateral Knee Drive Hops- this is a skater with a knee drive to a hop

Skill: Cleans

2 sets of 5 reps of Tall Clean + FS + Jerk 45/35 2 sets of 5 reps of Tall Clean + FS+ Jerk 65/55

3 Position Clean- try squat cleans if you can 3 sets of the following at 65-70% 1x high hang clean 1x mid patella clean 1x from the ground clean

Clean EMOM mins 1-3 2 reps @ 70% min 4 1 rep @ 75% min 5 1 rep @ 80% min 6 1 rep @ 85% mins 7-8 1 rep @90%

Finisher: clean pulls at 90-105% 3 sets of 2 pulls

WOD: 12-9-6-3 Back squats 155/105 Box jumps 24/20"

11.28.16

Warm Up:Row 500m Play the KB game: line up around 10-12 KB in a straight line. Make two teams of athletes. One person from each team gets to the start of the KB line in a plank and on the "go" has to touch the top of each KB in the line. First to the end of the line wins!

Skill: Batwing Rows

Setup: Lie with your stomach on a flat or incline bench. Hold dumbbells or kettlebells directly under your shoulders. If you're using a flat bench, the dumbbells should be on the floor and your arms should be slightly bent.

Action: Pull your shoulders back and row the weights until your thumbs are in your armpits. Squeeze your shoulder blades together at the top of the movement and hold for one or two counts. Slowly lower and repeat. 4 sets of 5 reps

Skill: Push Press 3 reps Push Press every 1:30 for 12:00 Build load every 2 sets

WOD: 15:00 min 1: supinated pull ups x 5-8 reps min 2: unbroken wall balls x 15 reps 20/14 min 3: G2OH x 10 reps 95/65

11.26.16

Make up Strength/Skill WOD: 10:00 AMRAP 12 Thrusters 35 DUs each round thruster weight increases 45/35 65/55 95/65 135/95 155/105 175/125

11.25.16- Partner Triplet

Join us for WODs at 8 and 9am only! Warm Up: 2 lengths skipping 10 x bicep curls 10x SDLHP with KB 2 lengths high knees 10 x DB strict press 2 lengths shuffle

Mobility: 30 reps of incline push ups- perfect form Shoulder Opener x 60 seconds

followed by …

Overhead x 10 reps Horizontal x 10 reps Banded Good Mornings x 10 reps

WOD: Partner Up 3 rounds each of each triplet

3 burpee box jump overs 6 HSPU - sub hspu from a box 6 C2B pull ups- sub 8 regular pull ups Farmer Carry 4 lengths of the small part of the gym each partner 53/35 each hand

3 burpee box jump overs 6 DL 245/155 30 DUs Row or Run 400m each partner

3 burpee box jump overs 6 TTB 12 Wall balls 20/14

11.24.16- Happy Thanksgiving!

Class at 9:00am Only! Warm Up: 14 overhead walking lunges 15/10# 10 kipping swings 12 slow descent air squat with plate 15/10# 10 scap push ups 3 wall walks + optional thigh taps 3/4 kick up to handstand practice :30-:45

WOD: Teams of 4 20:00 AMRAP 400m Run or Row 16 DB snatches 45/35 12 Pull ups 4 Deadlifts 255/185 Each team member moves stations when the rower is finished.

11.22.16

Wednesday WODs 5:30am, 9:30am and Noon ONLY!  See you Thursday morning at 9:00 if you miss out. 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.

6 sets of :15 perfect hollow hold :30 rest

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

Skill: Snatch Complex Build to today's heavy in 5 rounds 1. snatch pull below the knee 2. power snatch above the knee 3. OHS 4. snatch grip bent row

WOD: 5 RFT 20 KB swings 53/35 2 Rope climbs- sub 6 up/downs