01.31.17

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

then... Banded Cross Under Lunge x 1:00 each side https://www.youtube.com/watch?v=jiG1Cy70shk&feature=youtu.be Banded Clam shell hold x 1:00 each side

Skill: Pause front squats Every 2:00 for 10:00 Front Squat x 2-3 reps heavier then 1/13/17 or 65% pause for :02 at the bottom

WOD: 10-20-30-40 Shoulder to Overhead 65/45 Wall Balls 20/14 to 10' target men and women 12:00 time cap

01.30.17

Warm Up Lunge w/Twist Walking Knee Hugs Walking #4 stretch- grab knee, then ankle and pull in to body like the shape of a 4 High Knee Running Buttkickers Vertical Jumps x 8 reps

1 length lateral walk with band 15 banded air squats 1 length lateral walk with band :30 fire hydrant Iso hold each side

Skill: Find today's heavy Deadlift Every 1:00 for 5:00 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 @90% 1 rep @ 90-95% 1 rep @ 95+% 1 rep @ 100+%

WOD: 5 Rounds :30 work for max reps :30 rest Burpee box jumps TTB

01.28.17

Make Up Strength/Skill WOD: Put the week altogether

30 hang squat cleans 135/95 or 95/65 30 HSPU -sub downward dog push ups 30 thrusters 30 box jumps 24/20 30 OHS 30 c2b pull ups -sub pull ups or ring rows

20 minute time cap. Looking for loading here that we could complete 20 unbroken OHS with, if we tried to. Lighter barbell today. Go fast.

01.27.17

Warm Up:KB game- line up KBs and go head to head with someon. Start in a plank position and tap each KB handle as you move down the row of KBs. Challenge option is to have someone hold your feet, in a wheel barrel position, and tap each base of the KB.

then.. :60 shoulder openers 5x hand plank to a press lean- start in a plank position on your hands. Walk feet to hands and then lean and hold that position for a second. This builds stability for handstands. 10x wrist pulses

EMOM 6:00 Interval One: Wall Handstand Thigh Taps 12-14 reps- sub wall walks x 2-3 reps Interval Two: Dogward Dog Handstand Push Ups 10-12 reps https://www.youtube.com/watch?v=tjigmkcnVxA&

then...

15 x banded squats 15 x banded good mornings Superhero Complex stretch (spiderman, superman)

Skill: Back Squats 6 reps @ 65% 4 reps @ 75% 2 reps @80% 2 reps @85% 4-6 reps @ 75%

then... 3 sets of 3 reps of back squat jumps @ 25% of your BS 1 RM - improve the power of your leg drive WOD: For Time Ground to Overhead x 10 reps 185/125 or 155/105 :60 rest Ground to Overhead x 10 reps 155/105 or 135/95 :60 rest Ground to Overhead x 10 reps 135/95 or 115/75

01.26.17

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

then...

Banded Cross Under Lunge 1:00 each side https://www.youtube.com/watch?v=jiG1Cy70shk&feature=youtu.be Banded Straight Leg Iso Raise 1:00 each side- lay on side with top leg raised. Hold

Skill: Pistols- 6 steps to perfect pistols! 1. With a box, press off the foot on the box, other foot on the ground- from the side of box 2. Same as above but press off the heel of the foot on the box. 3. Do a pistol off the side of the box with the one leg hanging- not touching the ground 4. Counter balance pistol- hold a weight out front while you pistol from the ground 5. Band on the rig- get into it like a backpack so the band is under arm pits. Shoulder stay back while you move into a pistol position. 6. Candlestick- or get up into a pistol position. Roll back on the ground and as you roll forward, use that momentum to land into a pistol and stand up.

WOD: 15:00 EMOM min 1: 15/12 cal Assault Bike min 2: DB burpee box step overs 35/25 min 3: Ring dips x 6-8 reps *DB burpees- do your burpee facing the box and grab the DB as you stand up and step over the box with DBs in hand. Then put DB on floor as you start the next burpee

01.25.17

Warm Up:2:00 bike,row or run 8 x strict press empty bar 8x push press from behind the neck 8 x bent over rows then.. mobility prone PVC pass thrus x 15 reps air squats with PVC pass thru at bottom x 15 reps wall slides x 6-10 reps hip flexor stretch with band on rig x :40 each side

Skill: Snatch Do these drills with an empty bar Tall muscle snatch x 5 reps Scarecrow snatch- x 5 reps begin standing tall with a snatch-width grip on the bar, the elbows elevated as high as possible and out to the sides, and the bar in light contact with the body. Simultaneously lift and move the feet into the receiving position and turn the bar over into the overhead position to move down into a squat. Lock the bar out overhead at the same time the feet reconnect flat with the floor. Recover to standing. Tall snatch- x 5 reps begin standing tall with a snatch-width grip on the bar, and the bar hanging at arms' length in light contact with the body. then.. do the these drills with 75/55 Scarecrow snatch x 5 reps Tall snatch x 5 reps

Snatch Balance x 2 reps for 4 sets set 1: 65% 1RM set 2: 70% set 3: 75% set 4: 80%

WOD: Barbell Cycling 21 Deadlifts 225/155 15 Front squats 165/115 9 Power snatches 135/95 *one barbell, athlete unloads their own barbell

01.24.17

Warm Up:Two sets of: T-Spine Pulse on bench x 10 pulses Kettlebell Ankle Pulse x 10 pulses per side Deep Squat Progression x 5 reps

and then …

Two sets of: Row 300 meters @ a conversational pace

Skill: mid-hang clean 1 set empty bar, 1 set with weight 3 x mid-hang clean jump 3x mid-hang clean pull 3x tall muscle clean 3x tall clean

6:00 EMOM mid-hang power clean + clean @ 65-75% then.. 4:00 EMOM clean pulls x 2 reps @100%- these aren't high pulls

WOD: 4 RFT 12 Box jumps 8 Hang power cleans 135/95 or 115/75 1 Rope Climb or 2 up/downs