05.10.17

Warm up:Musical bear walk Set up a line of MBs (1 less then the number of people) in the middle of the gym. Each person needs to bear walk around the line of MBs while music is playing. When the music stops, you need to sit on a MB. The person out needs to hold a plank while the music is playing for the next round. Rest when music stops. Play continues until one person is left.

Mobility: 2 rounds MB hamstring curls x 5 reps Keeping the mid line braced, drive the hips up toward the ceiling by engaging the glutes and hamstrings. From here, extend the feet out and then roll them back to the start position while maintaining contact with the medicine ball. Back extensions x 10 reps Band pull aparts x 15 reps Snatch Warm Up: 2 sets of 5 reps each with empty barbell 1 set of 3 reps each with light weight not exceeding 95/65 1. snatch grip RDL 2. snatch pull below the knee 3. muscle snatch 4. OHS 5. snatch press 6. drop snatch 7. hang power snatch 8. snatch below the knee

WOD: AMRAP 4:00 18 power snatch 95/65 or 75/55 18 burpee pull ups rest 4:00 AMRAP 4:00 15 power snatch 115/75 or 95/65 15 burpee pull ups rest 4:00 AMRAP 4:00 12 power snatch 135/95 or 115/75 12 burpee pull ups

05.09.17

Warm Up6:00 EMOM min 1: jump rope- mix up jumps- singles, doubles, running, single foot min 2: hollow rocks x 10-14 reps

Mobility: banded lat stretch x :30 each side 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

Mini-bands: 10 reps each squats clam shells hip bridges straight leg raises

Skill: Back squats and Good mornings 3 sets of 10 reps @ 53% then.. good mornings 5 reps @ 20% of back squat 1RM 2 sets of 5 reps @ 23%

WOD: 10:00 EMOM odds= 40 DUS or :40 practice attempts evens= handstand hold for :45 then... 5:00 EMOM 3 Bar Muscle ups or 3 strict press at 75% 200m run -fence and back

05.08.17

Warm Up2:00 bike,row, run or jump 2 rounds... Batwing rows x 6-8 reps with a :05 hold at the upper position DB seated push press x 6-8 reps Walking lunges x 10 each side Mobility: scorpion stretch x 5 reps each side Cossack squat x 5 each side banded good mornings x 15 reps band face pulls x 15 reps

Warm up complex- 5 times through 1. inchworm to hollow plank- scared cat back 2. send triceps back and hit bottom of a push up 3. scorpion stretch to right and to left side 4. tricep push up back to hollow plank 5. walk feet forward to hands

Skill: Bulgarian Split Squat 3 sets of 20 reps (10 each leg) use 15-30# DBs rest :60 between legs and up to 2:00 between sets

WOD: 3 RFT 20 air squats 20 push ups 20 sit ups then.. 15 tire flips

05.06.17- Wes

Warm Up Hero WOD: Wes Run 800m with 25# plate men, 15# plate women 14 rounds 5 strict pull ups 4 burpee box jumps 24/20" 3 cleans 185/125 Run 800m run with plate

U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.

Van Dorn was a well-rounded and skilled athlete. According to his friends, he "prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“

Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.

05.05.17

Warm Up:10:00 easy pace Run out the garage door and back in the front door in between runs do: 5 front squats empty bar 5 push press 10 total mountain climbers

Mobility: band assisted perfect stretch x :45 each side mini-band air squats x 20 reps band pass thrus on the bottom of a squat mini-band straight leg raises x 10 reps each side

Skill: thruster 15:00- 20:00 to find your 2RM thruster

WOD: 15:00 Time Cap Partner wod- 8 rounds total (4 each person) Partner A 10 power snatches 115/75 or 95/65 or modify to stay unbroken 1 x sled drag to pylon- 50m 1 x backwards drag - 50m Partner B holds an active dead hang on pull up rig. Every drop off the bar is 5 push ups

05.04.17

Warm Up400m Run primal crawl: start on all 4s and then lift knees off the floor just slightly. In this crawl position, move 5 steps forward, 5 steps backwards, 5 to the right side (where you move right hand and right foot at the same time) and then 5 to the left side. 5 x slam ball cleans 5 x slam ball throws over your back 5 x slam ball lateral throws Mobility: Banded pec stretch or banded bully stretch x :30 each side

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

Downward dog HSPU x 6-10 reps Wall walk + 10 thigh taps Russian baby makers x 10 reps Wall walk + 2 burpees Skill: Push Press *Set 1 – 5 reps *Set 2 – 3 reps *Sets 3-6 – 1 rep Rest 2 minutes between sets WOD 3sets with 3:00 rest in between 250m run 20 unbroken wall balls 20/14 20 KB swings 32/24kg * this should be a sprint for each round *record all 3 rounds on the board

05.03.17

Warm Up200m run 10 scap pull ups 10 side step ups on box 200m run 10 scap push ups 10 foot drag step ups on box 200m run 5 pull ups + 5 push ups 10 alternating pistols

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: sumo deadlift 5 reps @65% 5 reps @ 70% 4 reps @80% 3 reps @85% 2 reps @90% Things to remember with sumo DL 1. Stance- knees out to where your ankles are 2. Point toes out. Bar close to body for a smooth, shorter pull 3. Hips close to the barbell- low enough to keep your back straight and still have good hamstring tension 4. Get body behind bar- pull yourself down into the bar before you lift and then pull bar into body 5. Spread the floor- create torque in hips and force knees out on the way up 6. Shoot hips through

WOD: 21 Back squats 135/95 or 115/75 or 95/65 21 Push ups 15 Front squats 135/95 or 115/75 or 95/65 15 Ring rows 9 OHS 135/95 or115/75 or 95/65 9 C2B pull ups sub pull ups