02.08.17

Warm Up:2 rounds of the following: 1:00 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

then... Single leg Romanian deadlifts with barbell 4 sets of 4 reps each side start with empty bar and build load

12 sets of: *Deadlift x 1 rep @ 65-75% of 1RM Deadlift Rest :30 * this needs to be as explosive as possible during the concentric phase. Squeeze and contract glutes as much as possible for 2 seconds at the lockout before lowering the bar to the ground. WOD: 16:00 AMRAP 10x DB overhead walking lunges right side 45/25 10x DB overhead walking lunges left side 45/25 15 x Sit ups 20 x Box jumps 24/20 35 x DUs or 70 singles

02.07.17

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- green band on rig lunging out sideways from the rig. Band on leg that is out front. Hands on ground.

Skill: back squat 6 reps @ 70% 4 reps @ 80% 2 reps @ 85% 1 rep @ 90% 1 rep @ 90+% 1 rep @ 90+% WOD: 5:00 AMRAP 10 Kettlebell swings 53/35 5 pull ups Rest 3:00 5:00 AMRAP 10 DL 115/75 10 Lateral burpees over the bar

02.06.17

Warm Up:500m row or bike 100 Jump Rope 50' Bear Walk 50' Inchworm 50' Crab Walk

Mobility: Kettle bell ankle pulses x 10 each side Wrist pulses x 10 reps Banded lat stretch x :45 each side Prone PVC pass throughs x 10 reps

Primer: 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 WOD: Big Clean Complex One set is 12 reps Try not to drop the bar. If you have to drop, do it after the overhead. Increase load

6 sets of the following complex: High hang squat clean + hang squat clean + squat clean + push press High hang squat clean + hang squat clean + squat clean + push jerk High hang squat clean + hang squat clean + squat clean + split jerk

02.04.17

Make up Strength/Skill WOD: 21-15-9 row cals thrusters 95/65 med ball cleans 20/14

02.03.17

Warm Up:500m row 2 lengths walking lunges 1 length broad jumps 1 length leg swings 2 lengths shuffle

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: OHS 5 sets of 4 reps- working from your 1 RM snatch weight 1- 65% 2- 70% 3- 75% 4- 80% 5- 85%

WOD: 8:00 AMRAP Hang snatch 95/65 Bar muscle up- sub c2b pull ups 3 bar mu 3 hang snatch 3 bar mu 6 hang snatch 3 bar mu 9 hang snatch 5 bar mu 12 hang snatch 5 bar mu 15 hang snatch 5 bar mu 18 hang snatch if you make it this far, bar muscle ups are 7 and then add 3 reps to the snatches each time

02.02.17

Warm Up:2:00 bike, row, run or jump then.. 2 sets of Thoracic rotations x 5 each side Banded clam shells x 10 reps each side Banded pec stretch x :30 each side then.. 2 sets of Bulgarian Split squats x 6-8 reps each side- heavier then last time Inclined push ups x 15 reps

Teach wod movements: 1. shoot thrus: https://youtu.be/B0kKQs-G6Lc Just work on the shoot through part, no push ups 2. rotational slam ball throw to the side 3. plank plate drag- start in a plank with a plate (25/15) out in front. Moving backwards, pull the plate to underneath you, then walk backwards in your plank position to the plate and repeat with the other arm pulling the plate. 4. handstand hold against wall- facing inward

WOD 5 Rounds 10 x shoot throughs- feet forward and then feet behind 8 x rotational slam ball throws to the right side 30/20# 10 x plank plate drags 25/15# 8 x rotational slam ball throws to the left side :30 handstand hold- belly in to the wall

02.01.17

Warm Up:2:00 bike, run or row 10 x bicep curls with DB 10 x skull crushers with DB 2 lengths with DB alligator crawl- in a plank position with DBs in hand, crawl forward, opposite foot and hand move at the same time

Mobility: 15x band pull aparts horizontal 15x band pull aparts overhead 15 prone pvc pass throughs

Primer: 9:00 EMOM min 1: PVC bamboo (thick pvc) Overhead Walk- hang KBs from both sides min 2: Arm chair swings x 10-12 reps min 3: Dynamic ring dips x 5-6 reps-https://www.youtube.com/watch?v=lRVSfdKNgIA&feature=youtu.be

WOD: 6:00 AMRAP 6 x renegade rows- row left, row right, push up 24 x Double Unders - sub 48 singles cash out 1K row for time- compare to 12/2/16