05.18.17

Warm Up:2:00 run/bike/row/ jump Foam Roll Lats x 60 seconds per side

and then . . .

Two sets of: Scap Push-Ups x 10 reps Push-Ups x 10 reps Banded Squats x 10 reps V-Ups x 10 reps

Stations: 12:00 EMOM Min 1: ring dips 6-8 reps Min 2: weighted pull ups 1-2 reps Min 3: elbow drops 6-8 reps https://www.youtube.com/watch?v=7Ib1g4im9W8&feature=youtu.be Min 4: supine OH plate lift x 20 reps 10/15# plate https://www.youtube.com/watch?v=Hd8el2DgE4Q&feature=youtu.be

WOD: 15-12-9 DB thrusters 35/20# Burpees then.. Bear hug sandbag carry 200m- as heavy as possible The new sandbags have the black filler bags which are 50# each. 3 of those can fit into the new blue sandbags by Brute Strength.

05.17.17

Warm Up:3 Sets @ Easy Pace: 10 Single Arm Kettlebell Swings/side, light, focus on resisting rotation at bottom 5 Power Cleans from Hip + 4 Hang Cleans + 3 Cleans, empty bar 3 Push press behind the neck + 2 push jerks + 1 split jerk, empty bar

Mobility: Wrist stretches Band pull aparts overhead x 1:00 Band pec stretch x :30 each side Skill: Jerks 9:00 EMOM 0-2:00 1 x Jerk @70% 3:00-5:00 1 x Jerk @75% 6:00-9:00 1 x Jerk @80%

WOD: 5 RFT 9 power cleans 135/95 or 115/75 or 95/65 15 push ups 21 air squats 200m run

05.16.17 Nicole

Warm Up:2 sets KBS x 20 reps wall climbs x 2-4 reps wall balls x 10-15 reps UB Rest 1:00

Mobility: Russian baby makers x 10 reps Banded squats x 15 reps banded hip bridges x 10 reps banded bully stretch or banded lat stretch x :30 each side

Skill: Romanian Deadlift 5 reps @65% 4 reps @70% 3 reps @75% 2 reps @80% 1 rep. @85%

WOD: Nicole 20:00 AMRAP 400m run Max effort pull ups report the number of pull ups per round once you come off the bar, you begin your next run

05.15.17

https://docs.google.com/spreadsheets/d/1YuxPWK6zREABn7EWg750vVPb_McwjBWIb1ZaVbA-9Sw/edit?usp=sharing Make sure to order your Murph Shirt by tonight!  Go to the link above and fill out the form.  Pay at the gym.

Warm Up: 7:00 running clock 200m run or row 10 ball slams kip & cadence complex: 2 beat swings (kips) + 2 tuck ups (knees to chest) + 2 TTB with straight legs

Mobility: T-Spine Pulse on Bench x 60 seconds

and then . . .

Ankle Pulse x 15 pulses per side

and then . . .

Banded Perfect Stretch x 60 seconds per side

and then . . .

Two sets of: Banded Monster Walk x 20 reps Banded Lateral Walk x 20 reps *Do not rest during the set of banded walks Hawaiin Squats x 6 reps per side

Skill: narrow grip overhead squats- this is to work on mobility in the OH position 2-3 reps at light weight for 3 sets

Skill: snatch 3 sets of snatch balance build load from where you left off on the narrow grip OHS. Then... High hang snatch x 3 reps for 3 sets @60% Then High hang snatch + hang snatch x 3 sets @65%

WOD: 4 RFT 25 DUs or 3x singles 10 TTB 8 HSPU sub hanging knee raises and downward dog push ups

05.13.17- Donuts, Deadlifts, Coffee and Teams of 3!

Make up strength/skill WOD: Teams of 3 For Time 3 line runs each person 10m/20m/30m -out and back- suicide runs 30 Deadlifts 225/155 relay style 30 box jump overs 20" relay style 30 team burpees in unison 30 cals each on the assault bike team mile run holding a rope

*DL and box jumps are 30 reps total for the team but you need to preform them one rep at a time tagging in the next teammate like a relay *assault bike- 30 cals need to be completed at one time per teammate *mile run has to be done with all members holding the rope for the entire duration of the run

05.12.17

Warm Up:3 rounds 50 single unders 10 burpees no push up 3 clean pulls + 3 power cleans- start with empty bar and load per round

Mobility: 10 wall slides :20 ankle stretch with band on rig :20 spiderman stretch each side :30 superman hold- heels together

Front rack assisted barbell stretch x 3 cycles each person https://www.youtube.com/watch?v=ZjzjpBp4A-M&

Skill: cleans 5:00 EMOM 1 x clean + 2 front squats @ 70% clean max

4:00 EMOM 1 x clean + 1 front squat @ 75%

3:00 EMOM 1 x clean (should definitely be squat clean) @ 80%

WOD: 10:00 AMRAP Perform this complex as many times as possible. Every 1:00 starting at 0:00 on the clock, do 5 burpees. 1 Deadlift 1 Hang power clean 1 Front squat 1 Push press RX 115/75 scaled 75/55

05.11.17

Warm Up10:00 running clock Run 200m 5 candlestick rolls (get ups) 5 air chair swings 5 SDLHP with KB 10 side step ups on box

WOD: 4 RDS 1:00 KB swings 32/24kg 1:00 box jumps 24/20" 1:00 pistols- alternating sides 1:00 TTB 1:00 sled push 90/45# plates 1:00 rest scale movements if needed: lighter KB weight, pistols progression, hanging knee raises