02.25.17

The Open is starting this week!  Get yourself on a team before Friday night!  All wods on Saturday will be the Open 17.1 workout. Warm Up:

17.1 For time: 10 Dumbbell Snatches 15 Burpee Box Jump-Overs 20 Dumbbell Snatches 15 Burpee Box Jump-Overs 30 Dumbbell Snatches 15 Burpee Box Jump-Overs 40 Dumbbell Snatches 15 Burpee Box Jump-Overs 50 Dumbbell Snatches 15 Burpee Box Jump-Overs

40-54: 50 lbs dumbbell/35 lbs dumbbell ;24″/20″ 55+: 35 lbs dumbbell/20 lbs dumbbell ; 24″/20″, step ups okay

Time cap: 20 minutes

02.24.17

Warm Up:Rowling: try 6 times to row a perfect 100m. Any over or under is x2 burpees Two sets of: Band Distracted Perfect Stretch x 45 seconds per side Shoulder Opener x 30 seconds of pulses Band Assisted Anterior Pec Stretch x 30 seconds per side

Primer: kettle bell SDLHP work on explosive hip drive 5 sets of 8 reps build load

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: 4 RFT 7 SDLHP 115/75 8 Jerks 115/75 9 Sit ups 10 Pistols- alternating sides

02.23.17

Warm Up9:00 EMOM min 1: 6-8 ring rows- pause at the top for :03 min 2: 6-8 rotational MB throws (side) with partner min 3: 6-8 broad jumps

Skill: Front squats with a box 5 reps@ 55% 4 reps @60-65% 3 reps @70-75% 2 reps@ 75%-80% 1 rep @ 80+%

WOD: 3 sets on a running clock min 0-2:00 row 500/400m or run 400m min 2-3:00 :30 strict pull ups min 3-4:00 :30 kipping HSPU min 4-5:00 :30 DUs Rest 1:00

02.22.17

  Warm Up: 2:00 run/row/bike 50 single jumps or 25 DUs 10 x bicep curls 5x tricep extensions knuckles facing each other 5 x tricep extensions thumbs facing each other 2 x ring support hold :10-:20

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

Jerk Warm Up: 3 reps of each press behind the neck push press behind the neck push jerk behind the neck in a split

Skill: Clean & Jerk every 2:00 for 14;00 0:00 60% 2:00 70% 4:00 75% 6:00 80% 8:00 85% 10:00 90% 12:00 95%

WOD: 21-15-9 Hang power cleans 135/95 Box jump overs

02.21.17

The Open is starting this week!  Get yourself on a team before Friday night!  All wods on Saturday will be the Open 17.1 workout. Warm Up: Three sets of: Banded good mornings x 20 repetitions Air Squats x 20 repetitions Skipping for height x 20 meters Skipping for distance x 20 meters Backward skipping x 20 meters Skill: Deadlift 1 x 6 reps @65% Touch-n-Go 1x 5 reps @75% Touch-n-Go 1x 4 reps @80% 1 x 2 reps @85%

WOD 3 RFT Row 500/400m DB alternating snatch 50/35 x 20 reps Reverse lunges with DB farmer carry x 20 reps

02.20.17

The Open is starting this week!  Get yourself on a team before Friday night!  All wods on Saturday will be the Open 17.1 workout. Warm Up: 2:00 run/row/ bike 10 x DB push press 5 x arm chair swings 10 x push ups 5 x medicine call cleans

Mobility: band assisted perfect stretch x :45 each side banded lat stretch x :30 each side banded glute bridges x 20 reps Russian baby makers x 10 reps deep squat progressions x 5 reps

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 complex 6 sets of : Hang snatch + Snatch + OHS build load over the six sets

WOD: 15-12-9 TTB Wall balls 20/14 Thrusters 115/75

02.17.17 Dumb Bell Power

Warm Up:Partner row 200m plate squats 15/10 # Partner row 200m single leg Romanian DL with KB Partner row 200m banded squats

Mobility: Superhero Complex: Spiderman lunge + Superman hold: generally the spiderman lunge is held for 20-30 seconds per leg, immediately followed by a superman hold for 5-10 seconds. Hip Circles x 10 rotations Hawaiian Squats x 10 reps- holding onto the rig, cross one leg over the knee of the other leg and squat down Deep squat progression x 5 reps Banded lat stretch x :30 each side

Primer: Four sets of: Touch-n-Go Power Cleans x 5 reps Rest 2 minutes

Goal loading per set (by %): *Set 1 – 70-75% *Set 2 – 75-80% *Set 3 – 80-85% *Set 4 – 85+%

WOD: 5 RFT 7 DB squat clean thrusters 35/25 10 Pull ups or 2-3 muscle ups