02.16.17 Minutes of fun

Warm Up:2 rounds of... Mountain Climbers x 20 Waiters Walk x one length each arm with KB Single Leg RDL with KB x 8 each side Goblet squats with KB x 10 reps

Mobility: T-spine foam roller x 8-10 reps Russian baby makers x 6-8 reps Banded hip flexor stretch x :30 each side Cossack stretch x 6-8 reps each side

Primer for Push Press: 2 rounds of... with light DB weight DB Tate Press x 6-8 reps https://www.youtube.com/watch?v=8KskB-BRcTQ& DB single arm bent over rows x 8 reps each side DB Z-Press x 5-6 reps https://www.youtube.com/watch?v=i511WBixpQA&index

WOD: 4 Rounds 1:00 Push Press 95/65 1:00 Burpee box jump overs 1:00 assault bike cals 1:00 rest

02.15.17

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 Wrist pulses x 10 reps Deep squat progressions x 5 reps

Skill: Snatch

Snatch Push Press 7:00 5 sets of 5 reps @ 70% of Snatch

Snatch Segment Deadlift 7:00 3 sets of 3 reps @ 80% pause at 1" off floor and at the knee

7:00 EMOM 1 rep snatch every 1:00 build load

WOD: 4 RFT 5 power snatch 135/95 15 wall balls 20/14 30 DUs or x 2 singles

02.14.17 Valentine's Partner WOD

Warm Up2:00 run, walk, bike or row Banded squats x 15 Skaters L+R=1 x 20 Forward Cross crawl x 10 each side https://www.youtube.com/watch?v=gBDuHhXCy9k&feature=youtu.be

Primer: 6:00 EMOM work :45 on each minute min 1: prone single arm hand plank, other arm at side next to the leg min 2: bat wings with DB x 6 reps min 3: hollow hold

Clean Warm Up: 3 reps of each with no weight, then with light weight mid-hang clean jump mid-hang clean pull tall muscle clean tall clean front squat

WOD: Partner Up Partner A: 30 cal row + 30 HSPU Partner B: 6 squat cleans 165/115 4 squat cleans 185/125 2 squat cleans 205/145 Partner B: 20 cal row + 20 HSPU Partner A: 6 squats cleans 125/85 4 squat cleans 135/95 2 squat cleans 155/115

*partner A needs to finish all the rowing and HSPU before partner B can start the cleans then partner B moves from cleans to the rowing and needs to complete all rowing and HSPU before partner A can do the cleans

02.13.17 Climbing Cindy

Warm Up: 10 empty bar thrusters 2 lengths walking lunges 10 ball slams 2 lengths bear crawl/crab walk 10 burpees to a target

Mobility: Two sets of: T-Spine Pulse on bench x 10 pulses Psoas Pulse x 8-10 pulses per side Deep Squat Progression x 5 reps

and then …

Banded Monster Walks x 16 steps forward/backwards Banded Lateral Walks x 16 steps each direction

Skill: Front squats Every 2:00 for 16:00 front squat x 3 reps @80% *during rest time do Odds- :15 db lateral raises Evens- :15 db Hercules hold with thumbs facing up dumbbells should remain light weight

WOD: 4 rope climbs or x 2 up/downs 1 round of Cindy 3 rope climbs or x 2 up/downs 2 rounds of Cindy 2 rope climbs or x 2 up/downs 3 rounds of Cindy 1 rope climb or x 2 up/downs 4 rounds of Cindy Cindy= 5 pull ups, 10 push ups, 15 air squats

02.11.17- Triple Threat

Make Up Strength/Skill WOD: Triple Threat Partner WOD all movements done in sync with your partner Part A 5 partner DL 315/225 5 bar facing burpees 4/4 3/3 2/2 1/1 Part B 10 TTB 10 wall balls 20/14 to a 10' target 8/8 6/6 4/4 2/2 Part C 5 HSPU 5 power cleans 155/105 or 70% of 1RM 4/4 3/3 2/2 1/1

02.10.17

Warm Up:10 x squat with a plate- extend plate in front at the bottom of the squat :30 squat hold- no weight 10 x good mornings with barbell :30 squat hold with barbell on the back 10 x downward dog handstand push ups :30 squat hold

Primer: Every minute, on the minute, for 6 minutes (2 sets), complete: Interval 1 – Donkey Kicks x 15 reps Interval 2 – Supine Ring Rows x 8 reps @ 2112 Interval 3 – Hand Plank Shoulder Taps x 30 reps Donkey Kicks video: https://www.youtube.com/watch?v=V2g5hgLucao&feature=youtu.be Hand Plank Shoulder taps video: https://www.youtube.com/watch?v=cig93EQoeOA&feature=youtu.be

Skill: HSPU unbroken sets pick one of the two options: 6 sets of 4 HSPU 3 sets of 10 HSPU modify by using a box or doing downward dog HSPU

WOD: 20:00 EMOM odd mins- :40 plate push - use a 35 or 45# plate on the floor-push in 40' sections even mins- :40 ball slams 40/30# record max distance on the plate push and max reps on the slams

02.09.17

Warm Up:10 cals row or bike 20 sit ups 10 cals row or bike 20 air squats

Two sets of: T-Spine Pulse on bench x 10 pulses Psoas Pulse x 8-10 pulses per side Deep Squat Progression x 5 reps Wrist pulses x 10 reps

Skill: strict press 4:00 EMOM 2 reps every 1:00 Load: 55%, 60%, 65%, 70% 6:00 EMOM 1 rep every 1:30 Load: 75%, 80%, 85%, 90%

Primer #1: Two sets of: Snatch press from behind the neck x 2-3 reps @empty bar or 75/55 Rest 30-60 seconds

and then …

Two sets of: Tall Snatch x 3 reps (work on mechanics) @ 75/55 or 95/65 Rest 30-60 seconds

Primer #2: High hang snatch x 2 reps for 3 sets @ 65-70% Hang snatch x 2 reps for 3 sets @ 75-80% Snatch pulls x 2 reps for 3 sets @90-100+%

WOD: 10:00 EMOM odd mins- 4 snatches (preferably squat snatch) 155/105 scaled 75% of 1RM even mins- 7 OHS 155/105 *use one barbell with the same weight for both exercises