12.08.16- Randy

Warm Up:Dynamic Warm Up: 10:00 wrist circles arm circles trunk rotations leg swings knee circles Spiderman stretch Russian baby makers

Barbell Warm Up: empty bar then 95/65 5 reps of each: Snatch press Snatch grip (behind the neck) back squat Snatch push press Mid-hang muscle snatch OHS

Primer: snatch pulls and lift offs Mid-hang snatch pull: start with the mid-hang position. Push against the ground aggressively with the legs, using the lats and shoulders to keep the bar in immediate proximity to the thighs. Reach the final extended position with the legs vertical and the shoulders lightly behind the hips. Actively push the bar back into light contact with the hips. Shrug the shoulders up to allow the bar to continue traveling momentarily with out swinging forward. Do not prolong this extended position.

4 sets snatch pause pulls 1 rep @80-90% 1RM snatch 1x pause 1" off floor then high pull 1x below the knee then high pull 1x above the knee then high pull 1x high hang then high pull

Skill: snatch lift off The snatch lift-off is a partial snatch pull or deadlift to knee height to train the pull from the floor. 4 sets of 3 reps 80-100+%

WOD: 'Randy' 75 snatches for time RX: 75/55 Scaled: 45/35

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

12.07.16

Warm Up: Partners with slam ball 8 x ball slams each 8 x lateral ball slams each- start with ball at your side of your feet and carry it up and over your body to slam it on the other side 10 x slam ball passes

Skill: pistol progressions 8-10:00 1. stack the gymnastic mats or square mats and do a pistol down to the mat and roll back on to the mat, like a get up, and roll out of the pistol. 2. green band on the rig- sit on the band as you pistol. 3. pistol off of a box to work on the slow descent.

Skill: Back Squats 4 reps @ 65% 3 reps @ 70% 2 reps @ 75% 4 reps @ 70% 3 reps @ 75% 2 reps @ 80% 6 reps @ 65%

WOD: 3 RFT TGU x 3 each side - athlete picks KB weight Plank hold x :60 Farmer carry x 4 lengths of the small part of the gym 72/53#

12.06.16- Chipper

Warm Up:6 sets of: Rowling- row to exactly 100m using full pulls. Every meter over/under perform 2 air squats then 2 sets of the following: :30 DB strict press :30 DB OH hold :30 DB lateral raises (10# or less) :30 rest

Skill: muscle up mobility and swings 6:00 EMOM min 1: ring muscle up reverse pull up x 15 https://www.youtube.com/watch?v=qZeFu58ck8g&list min 2: peek a boo swings on bar or rings https://www.youtube.com/watch?v=9l_EcIyREPY&index=16&list=PLS5lovy8j9XaTsjSh9g3Ue7fEXD2oDDG9 min 3: prone upper back muscle recruitment x 10 reps https://www.youtube.com/watch?v=SxPVVMA632Q&list ( just do the first part)

Skill: Strict Press 5 reps @ 80% 4 reps @ 85% 3 reps @ 90% 2 reps @ 95% 1 rep @ 100+%

WOD: For Time 10 burpee box jump overs 24/20" 20 TTB sub hanging knee raises 30 power cleans 115/75 40 pull ups- sub jumping pull ups 50 kb swings 53/35 60 DUs sub in 20 attempts

12.05.16

Warm Up: 2 rds single leg hip thrusts x 10 reps total https://www.youtube.com/watch?v=ZkH3JAxAgCs single leg RDLs with Kb x 10 reps box jumps x 10 reps

Mobility: wall slides x 6 reps banded glute bridges x 20 reps T-spine pulses on foam roller x 8 reps

WOD: 5 sets every 4:00 Heavy Deadlift @ 80% x 5 reps Strict HSPU x 3 reps sub box hspu Banded squats x 10 reps

12.03.16

Make Up Strength/Skill WOD: 2 Rounds 6 hang snatch 135/95 or 95/65 6 C2B pull ups- sub ring rows rest 2:00 3 Rounds 4 squat cleans 135/95 or 95/65 4 bar muscle ups- sub 6 ring dips rest 2:00 4 Rounds 20 DUs 10 burpees

12.02.16

Warm Up:Partner row 200m plate squats 15/10 # Partner row 200m single leg Romanian DL with KB Partner row 200m banded squats

Mobility: Superhero Complex: Spiderman lunge + Superman hold: generally the spiderman lunge is held for 20-30 seconds per leg, immediately followed by a superman hold for 5-10 seconds. Do this 2 times and then try it in between sets of front squats. Hip Circles x 10 rotations Hawaiian Squats x 10 reps Deep squat progression x 5 reps Ankle pulses Banded lat stretch Wrist stretches

Skill: Front Squats 5:00 EMOM 2 reps @60% 2 reps @65% 2 reps @70% 1 rep @75% 1 rep @ 80% then every 2:00 for 10:00 1 rep @85% 1 rep @85-90% 1 rep @ 90% 1 rep @90+% 1 rep @ 90+% trying for a 1 RM if feeling good! WOD: 1 K Row for Time

https://youtu.be/BpFwBA2c48c Dark Horse Rowing| Pick Drill- warm up for our rowing today

12.01.16

Warm Up3:00 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 then Three sets of: DB skull crushers x 8 reps DB floor press x 8 reps- lay flat on the ground and press DB weight like bench pressing

WOD: Buy In: 30 push ups then 4 rounds of 6 Ring rows 8 Ball slams 40/30 12 total KB step ups- KB in each hand at the side Cash Out: 200 singles