05.02.17

Warm Up:3 Sets: 10 Snatch Grip Behind-The-Neck Press 10 Snatch Grip Barbell Rows 10 Snatch Grip Romanian Deadlifts First 2 sets with empty bar, then add light load for third set.

Mobility: banded lat stretch x :30 each side banded hp hinge stretch x :30 each side deep squat progressions x 5-7 reps wrist and ankle stretches Snatch Day 5:00 EMOM 1 x snatch @70%

4:00 EMOM 1 x snatch@75%

3:00 EMOM 1 x snatch@80%

Then 2sets of 3 snatch pulls @85%

WOD: 8:00 AMRAP 10 DB snatch 50/35 20 each side walking lunges- no weight 30 DUs

05.01.17

Warm Up:2:00 row/bike 100 single unders PVC muscle cleans x 10 PVC push press x 10 Inchworm hands out to plank, rotate right arm out to overhead, back to plank, rotate left arm out to overhead, back to plank then walk hands back to feet. x 15 reps Mobility: band face pulls x 10- 15 reps with thin band on the rig, grab band with both hands, elbows just at or a bit higher then shoulders. Pull and to forehead. Pause, then release slowly

reverse pull warm up with band on rig x 20 Tie band on rig and start with both arms overhead. Face the rig and pull back slightly with your arms.

band pull aparts horizontal and overhead x 10 each

Skill: muscle up and pull up skill work: 10:00 on drills Muscle up drills to practice: Pop swing: https://www.youtube.com/watch?v=oaIGWljKqHc&feature=youtu.be Band assisted transition on low rings: take a band across the low rings and sit on it. With legs out in front, initiate the hip drive and the throw Feet on box with low rings: same as above but elevate your feet and then pull yourself high and fast and throw your chest and shoulders through.

Pull up drills to practice: Ring rows at different elevations Negatives Active hanging from the bar For kip practice: pause at hollow, neutral, arch and neutral 3 kip swings + 1 pull up + 3 kips swings

Then... 6:00 EMOM 1-2 muscle ups every minute OR 2-4 of your hardest pull ups every minute

WOD: 3 RFT 400m row 6 hspu 8 hang power cleans 135/95 or 115/75 or 95/65 10 S2OH

04.29.17

After the wod today, join in on the 4th Annual Out Run Cancer Fun Run at Lake Cornelia from 9:30-11am.  Member Judy has a daughter organizing and raising funds for the Angel Foundation.  You can donate and/or run for this great cause.  Please leave donations at the gym and label them for Judy. More info can be found a:  outruncancermn.weebly.com

Make up Strength/ Skill

WOD: For Time 6-4-2 Fran 95/65 Thrusters/pull ups Then... 50 wall balls 20/14 Then... 6-4-2 Fran 95/65

04.28.17

Warm Up:10:00 easy pace AMRAP 200m row 5 ring rows 8 bent over rows with barbell 10 quarter squat jumps with barbell on back

Mobility: with mini-bands clam shells x 10 each side hip bridges x 10 squats x 10 lateral walks x 10 each direction monster walks x 10 each direction

Skill: back Squat 73% x 5 83% x 1 75% x 5 85% x 1 77% x 5 87% x 1

Back squat jumps 20% 3 sets of 5

WOD: 4 RFT 2 rope climbs 6 deadlifts 225/155 20 sit ups

04.27.17

Warm Up:2 lengths shuffle 10 x band pass thrus while in a squat 2 lengths high knees 10 x squat jumps 2 lengths leg swings 10 x ball slams

Mobility: Thread the needle stretch x :20 hold each side T-spine pulses on foam roller x 10 Banded pec stretch x :30 each side Wrist pulses x 10

Primer: Turkish Get Ups 3 sets of 2 TGU each side. Build load

WOD: EMOMs no extra rest 5:00 EMOM 3 pull ups + 2 c2b pull ups + 1 bar muscle up Or 3 ring rows + 2 strict pull ups + 1 ring dip

6:00 EMOM 15 KB swings 72/53

7:00 EMOM 20 Double unders + 8 push ups Sub 5 attempts at DUs

04.26.17

Warm Up:6:00 AMRAP- Partner Up Partner 1 is stationed on one side of the gym and partner 2 is on the opposite side. The clock begins on your count and partner 1 does 6 Abmat sit-ups as quickly as possible while partner 2 holds a plank. Partner 2 is only allowed to come out of plank once they are tagged by partner 1 who has to run all the way across the gym upon completion of the sit-ups to tag in their partner.

Mobility: Wrist and ankle stretches x :40-:60 Hawaiian squats 6-8 reps https://www.youtube.com/watch?v=qnw_7_U_fJU&index=6& Front rack drill x 3 cycles with partner https://www.youtube.com/watch?v=ZjzjpBp4A-M&

Skill: front squat 3reps @70% 2 sets of 3 reps@73%

WOD: complex 8 sets Hang clean Push press Clean ( power or squat) Split jerk

Then... Clean pulls 5 reps@108% 5 reps@113% 5 reps@118%

* record heaviest load from the complex

04.25.17

Warm Up:2:00 run/bike or row DB push press x 10 DB RDL x 10 Ring rows x 6-8 Downward dog HSPU x 6-8 Deep squat progressions x 6

Mobility: Banded hip hinge- use the blue or green band on rig. Step into band with one leg. Band is up high into hip crease. Step away from the rig (facing the clock) and hinge at the hips to straighten out the leg that is in the band. The come to standing with a slight knee bend. Both sides x :30-:40 Thoracic Spine stretch with band- Get into the band like you are doing a banded good morning. Then take the band and tuck in under the armpits so the band lays on your thoracic spine- flat across your back. Grab the rig with both hands, hinge at hips and lower your chest and head to feel the stretch in the upper back and shoulder area. Hold for :45 Banded bully stretch- attach a band to the pull up bar. Slide arm through the band so the band is tucked under the armpit. Then take your arm in band and place it behind your back, like a bully is holding you in this position! Stretch through the shoulder x :40 each side Skill: Snatch balance + OHS Work at 65-80% 1rm snatch or OHS 5 sets

WOD: Tabata Intervals :20 on :10 off- 8 rounds each exercise Battle ropes Hollow rocks Box jumps Push ups