12.16.16

Warm Up:2 rounds 1:00 jump rope 1:00 skaters :30 hollow hold :15 rest :15 superman hold :30 rest

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

Skill: Snatch Drills 3 sets of 3 reps adding load for each set A. Mid-hang snatch jump: start with the mid-hang position with the weight properly balanced over the front edge of the heel. With no counter movement, jump vertically as high as possible. Keep the bar in light contact with the body throughout the movement.

B. 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.

C. Tall muscle snatch: Start tall with the bar at arms' length, the elbows turned out, and the weight balanced over the front edge of the heel. Pull the elbows high as possible and to the sides and squeeze the shoulder blades back, shrugging naturally and keeping the bar as close to the body as possible. As the elbows reach max height, rotate the arms to bring the bar overhead, keeping the bar close to the face. As the bar is turned over, release the hook grip quickly and let the hands and wrists settle into the correct overhead position. Punch up vertically against the bar.

WOD: 10:00 AMRAP 1 Rope Climb 4 Squat Snatches 135/95 or 95/65 8 Burpees over the bar

12.15.16

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 KB sumo DL 6 reps each side DB strict press

WOD: Team of 2 alternating movements as prescribed 3:00 Wall Balls- alternate every 10 reps 2:00 Rest 4:00 Abmat sit ups- alternate every 15 reps 2:00 Rest 5:00 Rowing- alternate every 150m record total reps for each movement

12.14.16

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

Mobility- 2 rounds 15 x banded glute bridges 8x each side banded clam shells :30 each side band assisted perfect stretch

Skill: Front squat with a slow descend 7:00EMOM every minute perform 2 reps with a :03 descend and immediate drive up work at 60-75% 1 RM for all squats

WOD: 18:00 EMOM min 1- S2OH x 10 reps 95/65 min 2- DUs x 20 + 3 ring dips min 3- Box jumps x 10 reps

12.13.16

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 Deep squat progressions x 6 Supermans x 15

WOD: 10 Days of Christmas (because who has time for all 12 days!) just like the song, one the first day of Christmas my coach gave to me a 250m row/bike. On the second day of Christmas my coach gave to me a KB SDLHP and a 250m row/bike

Day 1- 250m row or bike Day 2- KB SDLHP 70/53 Day 3- Knees to Elbows Day 4- Power Cleans 95/65 Day 5- Pull ups Day 6- Power Snatch 95/65 Day 7- Push ups Day 8- Thrusters 95/65 Day 9- Mountain Climbers each leg Day 10- KB swings 70/53

12.12.16

Warm Up: 2:00 row 2:00 couch stretch 10x lateral hops 1 Length of gym Sampson stretch 1 Length of gym inch worm + push up 10x Squat jumps

Mobility 6:00 EMOM :45 stretch, :15 transition time min 1- shoulder circles- in the plank position from the hands, roll clockwise and counterclockwise in circles min 2- band distracted tricep stretch- bring hand into the bar and walk forward leaving your hand by your shoulder. Stretch through the tricep area min 3- single arm hang from the bar- get on a bar where you are still standing on the ground. Hang from one arm with full extension in the shoulder. Get where you feel the stretch in the lat and pec.

Skill: Clean and Jerk Primer: Muscle Clean x 1 rep (Build over 4 sets)

and then…

Every 1:30 minutes, for 4 sets: Hang Clean x 2 reps + 1 jerk

Loading per set: *Sets 1-2 – 70% with a 2-3 second hold in the hang position *Sets 3-4 – 75% with a 2-3 second hold in the hang position

and then…

Clean and Jerk 10:00 EMOM mins 1-2 @ 65% mins 3-4 @ 70% mins 5-6 @ 75% mins 7-10 @ 80%

WOD: 7 RFT 7 TTB 7 OHS 95/65

12.10.16- Black Lung

Make Up Strength/Skill WOD: 20:00 cap 'Black Lung' RX= 95/65 Scaled= 55/45 21-15-9 Thrusters Push ups Front squats Pull ups Wall balls 20/14 Burpees

12.09.16

Warm Up:DB shoulder press. Start with DB on shoulders. Press to full lockout overhead. DB touch at the lockout. 8-10 reps

Russian Step Ups with DB- single leg explosive movement. When you step up the one foot steps on the side of the box, other knee comes up to 90 dregrees and then returns to the floor. 8-10 reps

Strict Toes to Bar 4-8 reps

Primer: 3 sets of: Banded glute bridges x 10 Banded squats x 10

Skill: Clean Drills with empty bar A. Mid-hang clean jump: start with the mid-hang position with the weight properly balanced over the front edge of the heel. With no counter movement, jump vertically as high as possible. Keep the bar in light contact with the body throughout the movement. 3 sets of 3 reps

B. Mid-hang clean 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. 3 sets of 3 reps

C. Tall Clean: begin standing tall. Simultaneously lift and move the feet into the receiving position and pull the elbows up and out, then turn the bar over into the clean rack position to move down into a squat. Secure the bar in the rack position at the same time the feet reconnect flat with the floor. Recover to standing by leading with the head, shoulders, and elbows. 3 sets of 3 reps

WOD: 5 rounds 3:00 work 500m row squat cleans with the remaining time @ 75% 1 RM Rest 2:00