04.24.17

Warm Up:Obstacle course warm up: 12:00 1. use one MB with increasing load at each pull up station at the rig. Each athlete will need to MB clean the ball and throw it over the pull up bar. (5 stations) 2. Run out the garage door and around to the front door 3. From the door, hurdle over the benches by putting hands on bench and swinging legs around the bench. (5 benches) 4. Have 3 climbing ropes down by the whiteboard and each athlete needs to complete 2 up/downs Plank ball pops x 4 sets max effort Scale to plates instead of MB or just feet on floor

Skill: strict press Set 1- 5@50% Set 2- 4@60% Set 3- 3@65% Set 4- 2@70% Set 5- 1@75% Buy in or Cash out- 10x tire flips

10,9,8,7,...2,1 Goblet squat 53/35 200m sprint after each set of squats

Buy in or cash out- OH plate carry 200m 45/25#

04.22.17

Make up Strength or Skill work WOD:

3 RFT 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb.

25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115 lb.

25 toes-to-bars 50 double-unders 11 squat cleans, 225 / 145 lb. scaled: Men:115-135-155 lb. Women clean 65-85-105 lb.

04.21.17

Warm Up:400m jog 10 hollow rocks 5 muscle snatch + 5 OHS empty bar 10 tuck ups on rig (knees to chest) 5 press behind the neck + 5 OHS empty bar

Mobility: band assisted perfect stretch x :40 each side T-spine pulses on foam roller x 10 deep squat progressions x 5 banded clam shells x 10 each side banded straight leg raises x 10 each side

Skill: complete the complex- 5 sets to build load- start at 60-65% 1RM snatch hang snatch snatch OHS x 2

WOD: 3 RFT Hang power snatch x 10 115/75 or 95/65 Row 300m Hang power snatch x 5 115/75 or 95/65 Run 400m

04.20.17 BH's kind of wod

Warm Up2:00 run/row/bike 10 x reverse lunges each leg 2 lengths with KB in one hand extended overhead (switch sides per length) 10 x KB swings Mobility: banded pec stretch x :30 each banded lat stretch x :30 each wrist pulses x 10 band pass thrus in a squat hold x 10 band pull aparts x 10 horizontal and x 10 overhead

Primer: Weighted pull ups 3 reps 2 reps 1 rep x 4 sets Rest 2:00 in between sets. Build load

WOD: 100 Burpees Every 1:00 do 5 power cleans 95/65 starting at 0:00 on the clock scale burpees to incline if mechanics are breaking down scale clean weight if those can't be done unbroken

04.19.17 Deads and Doubles

Warm Up:Lateral shuffle x 2 lengths 10 x hand plank to press lean (like you are going to get into a handstand) Grapevine shuffle x 2 lengths 10x squat jumps High hurdle karaokex 2 lengths 10 x single leg RDL x KB

Push Up Performance Focus= hand right underneath shoulder- screw hands into floor, rotate arms away from torso Hollow body push up with band x 6-10 reps x 2 sets https://www.youtube.com/watch?v=2X55JZxTPww&feature=youtu.be

Skill: weighted good mornings 3 sets of 5 reps @20% max back squat

WOD: 10:00 AMRAP 15 Deadlifts 185/135 50 DUs or 15 attempts 15 Deadlifts 225/155 50 DUs 15 Deadlifts 275/185 50 DUs max Deadlifts in remaining time 315/205

04.18.17 Get ready to clean!

Warm Up:2:00 row/run/bike 20 skaters -total couch stretch x :45 each side Y,T, W's x 10 reps at each

Primer: 3 Rounds DB lateral raises x :15 (not to exceed 5lbs each hand) Hercules hold w/ thumbs up x :15 rest :30

Abs: hollow hold progression 2 https://www.youtube.com/watch?v=r-PdZKvYZEE&feature=youtu.be 3 Rounds Lower with straight legs- hold :10 Extend arms overhead- hold :10 each position is done slowly with back on floor

Clean warm up: 5 reps @ each with empty barbell clean pull below knee muscle clean front squat tall clean hang power clean clean below knee

Skill: complex 12:00 to complete 4-6 sets of Power Clean x 2 + front squat x 1 start at 60-70% of clean

WOD: AMRAP 4:00 Hang squat clean x 4 155/105 135/95 115/75 Burpee over bar x 6 Rest 3:00 AMRAP 6:00 OHS x 6 135/95 115/75 95/65 Muscle up x 2 or C2B pull ups x 5

04.17.17 Farmer Carry Fun

Warm Up:3 easy rounds of: 10 empty barbell presses 10 per leg split squat 200m jog

Primer: Banded air squats x 15 Banded glute bridges x 15 Russian baby makers x 10 Spiderman crawl x 2 lengths of gym

Skill: Back squat 3 sets of 10 reps @ 50% 1RM

WOD: 3 Rounds 21 Wall balls 20/14 21 TTB then... Farmer Carry 200m (fence and back) 53/35 each hand then... 10 Burpee wall climbs (do a burpee with feet against wall, climb nose to wall, then descend to flat on floor) then... Farmer Carry 200m 53/35