01.23.17

Warm Up:Warm Up: 2:00 row, bike or jump 2 rounds 15 incline push ups 15 empty bar thrusters

Mobility 2 sets of... Banded good mornings x 10 Banded clam shells x 15 Cossack stretch x 8 each side Scorpion stretch x 5 each side Superhero complex- spiderman stretch + superman hold

Primer: DB bench press + Barbell bent over rows 7 sets of 5 reps of each movement do 5 DB bench press and move directly into a barbell row athlete chooses weight

mini-WOD 8:00 EMOM min 1: 15 UB wall balls 20/14 to a 10' target for men and women min 2: 10 TTB or hanging knee raises

WOD: 21-15-9 cal row thrusters 95/65

01.21.17 'Interval Burner'

Make Up Strength/SkillWOD: 'Interval Burner' 5 RFT 15 Deadlifts 155/105 5 Squat snatches 155/105 15 Bar facing burpees :60 rest *adjust weight on bar for snatches- athletes use only 1 bar

01.20.17- Barbells & Brews Tonight 5pm

Warm Up: With a slam ball 6 slam ball cleans 6 ball slams run with ball 2 lengths of the gym 6 burpee ball slams 6 ground to over the shoulder with slam ball shuffle with ball 2 lengths of the gym

Primer: Clean drills 3x mid-hang clean jump 3x mid-hang clean pull 3x tall clean repeat last two drills with weight then..

Skill: Clean Complex- 4 sets. Build load Clean Deadlift with :02 pause at knee + Clean + Front Squat

WOD: 9:00 AMRAP 30 DUs or 90 singles 5 DB Thrusters 35/25 5 Bar muscle ups - sub 3 c2b pull ups + 3 ring dips

01.19.17

Warm Up: Coach led dynamic warm up then... 8 get ups 7 tuck jumps 6 skaters l+r=1 5 strict pull ups 4 kossack stretch each side 3 wall walks 2 cart wheels 1 high five to a buddy!!

Mobility: 6:00 EMOM min 1: band hip flexor stretch :45 one side min 2: band pec stretch :45 one side min 3: mini-band clam shell hold :45 one side

Primer: Bulgarian Split squats Front Rack Bulgarian Split Squat- foot flat on bench, hold bar in front rack athlete can build load modify by using KBs instead of racking a bar 5-4-3-2-1 reps each leg

WOD: 4:00 AMRAP 10 Push Press 125/85 20 Mtn. Climbers l+r=2

4:00 Rest

4:00 AMRAP 10 Stationary dips or 6-8 ring dips 10 Burpees

01.18.17

Warm Up:8:00 EMOM min1: 10 cal assault bike min 2: 10x back extensions - GHD or superman style min 3: 10 x kipping swings on rig min 4: 15 x goblet squats

then... :45 band assisted perfect stretch each side :20 spiderman stretch each side :20 superman hold 10 x wall squats

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

WOD: 3 RFT 12 cal row 12 power snatches 95/65 12 wall balls 20/14 12 TTB or hanging knee raises *the goal is to cycle through quickly trying for UB sets

01.17.17

Warm Up: 2:00 bike, row, or run :30 DB bent over rows :30 DB strict press :30 DB OH hold :30 rest :30 DB reverse lunges :30 DB bicep curls :30 DB OH hold

then... 5 x deep squat progressions 10x Russian baby makers 10 x wrist pulses

Primer: Jerk Warm up Review: 1. Jerk grip 2. Jerk overhead position 3. Jerk split position

warm up for jerks: 5 x Jump to Split (no weight used) *stand tall with the feet under the hips *bend slightly at the knees only and drive up in a slight jump *keeping your trunk upright, move quickly into the split position to land with equal balance between the feet *adjust the position and balance if needed and hold for :03 *step a third of the split length back with the front foot, then bring the back foot up to meet it

5 x Tall Power Jerk (empty bar) *stand tall with the hands in a jerk-width grip and the bar presses to the top of the forehead with the head back out of the way *lift and plant the feet quickly into the receiving position *as the feet are transitioning, punch against the bar with the arms to push down into quarter-squat depth *move head back and fix the arms into proper overhead position *attempt to lock the bar in the overhead position at the same time the feet reconnect with the ground *hold the receiving position :03 before recovering to standing with bar still overhead

5 x Split Jerk Behind the Neck (empty bar)

WOD: Partner "You Go, I Go" Clean and Jerk ladder one person completes all reps at a weight before partner can start Clean & Jerk 5 reps @ 165/115 95/65 4 reps @ 185/125 115/75 3 reps @ 195/135 135/95 2 reps @ 215/145 155/105 1 rep @ 225/155 175/115

Finisher: Three sets of: Dragon Flag Negatives x 5-6 reps @ 5111 https://www.youtube.com/watch?v=LW-id8HR7qU&feature=youtu.be Tuck Ups x 15 reps L-Sit Flutter Kicks x 20-30 seconds

01.16.17

Warm UpTwo sets of: T-Spine Pulse on bench x 10 pulses Kettlebell Ankle Pulse x 10 pulses per side Butterfly Stretch x 45 seconds

and then …

Row 500 meters @ a conversational pace

and then …

Skill: Strict Press EMOM 8:00 55%,65%.70%,75%,80%,85%,90%,and 95%

then... With a mini-band

1:00 Forward Cross Crawl https://www.youtube.com/watch?v=gBDuHhXCy9k&feature=youtu.be 1:00 Fire Hydrant Iso Hold each side https://www.youtube.com/watch?v=9TBX4v7d5zg&feature=youtu.be

WOD: 10,9,8,7,6,5,4,3,2,1 Front Squat 135/95 or 115/75 or 95/65 Pull ups