06.12.17

Warm Up:2 sets of: 1:00 jump rope 10 x reverse lunges with single arm KB hold in front rack :30 jumping jacks + :30 mtn. climbers 10 x seated DB strict press then... 15 Glute Bridges 20 Banded Pull-Aparts Horizontal 25 Banded Push Downs- light band tied to rig. Use both hands on band and pull down. Keep elbows tight to body. Use lats and triceps on the pull down. 20 Banded Pull-Aparts Overhead 15 Glute Bridges

Skill: Handstands (10:00) complete one round of the following: A. 3/4 handstand freestanding kick ups x 20 reps B. wall facing handstand thigh taps x 20 reps C. 3 tries of freestanding handstand hold for max seconds

Skill: Back squats (18:00) Every 2:00 6 reps @60% 4 reps @65% 2 reps @70% 6 reps @65% 4 reps @70% 2 reps @75% 6 reps @70% 4 reps @75% 2 reps @80%

Odd-object practice 4 x 100m sandbag bear hug carry - AHAP

06.10.17 Hold On Loosely

Make up Strength/Skill WOD:Hold on Loosely Partners 2 RFT 40 Deadlifts 245/155 non-working partner holds a handstand 40 Wall balls 20/14 non-working partner holds the DL bar 40 pull ups non working partner KB farmer carry hold 53/35 divide as you like

06.09.17

Warm Up400m run 10 Samson Stretch Lunges (5 second hold in each)

300m run- around the building to the right 10 Alternating Spiderman lunges and Reach

200m run- fence and back 10 Russian Baby Makers

5 Slow PVC Overhead Squats

Barbell Warmup (Snatch Variation) With an empty barbell… 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Behind the Neck Snatch Grip Presses 5 Snatch Grip Stiff-Legged Deadlifts 5 Overhead Squats

Mobility: 10 deep squat progressions 10 wrist pulses with fingers forward, then fingers to the side Thread the needle stretch x :30 each side

Skill: snatch 73% x 1 for 5:00 EMOM 78% x 1 for 4:00 EMOM 83% x 1 for 3:00 EMOM Then... Snatch pulls 85% x 3 reps 90% x 3 reps Then... Floating snatch deadlift 85% x 3 reps 90% x 3 reps The first rep will be the sane as a snatch deadlift. After standing, the lifter will return to the starting position under control and bring the plates as close to the floor as possible without allowing them to touch, then begin the next rep from this position without setting the bar down on the floor. WOD: 1,2,3,4...until 8:00 time cap Beast maker* Tire flips *2 DBs and 2 plates on ground. 1st push up then lift 1 DB on plate. 2nd push up then lift 1 DB on plate. 3rd push up and take one DB off plate. 4th push up and take other DB off plate.

06.08.17

Warm Up:Foam roll lats for 2:00 Foam roll thoracic back for 1:00 then.. 3 Rounds: :20 second Samson Stretch each side :20 seconds AbMat Sit-Ups :20 seconds Air Squats :20 seconds of Scap Retractions off pull-up bar

Primer: 3 sets of 7 behind the neck push press- empty bar :25 hollow hold then... 3 sets of 3 reps dip drive- building load https://www.youtube.com/watch?v=u2FIHSIhIhI&index=76&list=UUt9Dwc7NFFRuGaB3gJsBJQQ

Skill: push press 4 sets of 6 reps across - means keep the same weight for all sets WOD: 4 RFT 50 ft. Overhead walking lunges with plate 45/25# 10 pull ups 10-12-14-16 KB Deadlifts 72/53 each hand *KB DL is the only exercise that changes per round. 10 reps the first round, 12 the 2nd...

06.07.17

Warm Up:1:00 light row 10 walking lunges with twist 6 squat jumps 1:00 light row 3x thru kip and cadence complex ( 2 kip swings + 2 knees to chest + 2 TTB) 1:00 light row 3x thru gymnastics complex (inchworm to plank + descend to bottom of push up + scorpion stretch to right and left + push up back to plank + walk feet forward to hands) Skill: Bulgarian split squats 3 sets of 15 each leg- heavier DB then last time

Primer: Barbell warm up: empty barbell 5 Good Morning 5 Back Squats 5 Elbow Rotations 5 Strict Presses + Reach 5 Stiff-Legged Deadlifts 5 Front Squats then... 5 clean mid-hang jumps 5 clean mid-hang pulls 5 muscle cleans 5 tall cleans WOD: for time 100 double unders or 300 singles 15 power cleans 205/145 or 80% 1RM clean 40 TTB or hanging knee raises 15 power cleans 100 double unders

06.06.17

Warm Up:2:00 row/bike/run 3 Sets, resting 1:00 in between 12 Kneeling Unilateral Dumbbell Presses https://www.youtube.com/watch?v=dSKkPqAq1ps 12 Unilateral Dumbbell Bent Over Row https://www.youtube.com/watch?v=fCGjw75V_J4 18 Chest Supported Rotator Retractions https://www.youtube.com/watch?v=vNMVDNGY_G0 18 Chest Supported Front Raises https://www.youtube.com/watch?v=o2xtcdgcle4 Mobility: Dead bug hold 1:30- green band around arms, blue/black band around knees Banded clam shell hold 1:00 each side Cross under lunge x 1:00 each side https://www.youtube.com/watch?v=W1Va10wEJA0& Banded shoulder distraction x :40 each side https://www.youtube.com/watch?v=t07FOe6MOTU

Barbell Warm Up: empty bar 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats 12:00 EMOM Odd mins- 3 deadlifts building load over the set Even mins- 3 hspu - deficit if you need a challenge

WOD: 3 RFT 500m row 12 front squats 135/95 12 burpee box jumps

06.05.17- PowerDot demo after the 5:30pm class

Warm Up:Foam roll thoracic- give yourself a big hug and roll Med ball thoracic opener- lay MB on thoracic spine and grab a PVC with a jerk grip. Hold 2 Rounds: 1:00 Light Row 4 Samson Stretch Lunges (5 second hold in each) 8 Alternating Spiderman and Reach 12 Russian Baby Makers

Skill: ring muscle ups Ring MU reverse pull warm up Straight body with reverse pull x 15 Bend to straight reverse pull x 15 https://www.youtube.com/watch?v=qZeFu58ck8g&index=7& then... Snap Pull x 15 Snap Pull with Small Backswing x 10 Pop Swing x 5 https://www.youtube.com/watch?v=oaIGWljKqHc&index=18& then.. try the ring muscle up *If not ready for muscle ups, then athletes should practice strict pull ups and strict ring dips. Scap pull ups x 3-5 reps for 2 sets Pull up negatives x 3-5 reps for 2 sets then transition to rope climbing foot position Primer 3rounds not timed :15 L-sit hold off pull up bar 20 glute bridges with mini-band 25 band pull aparts

WOD: 10 RFT Run 200m 1 rope climb or ring muscle up