06.20.17

Warm Up:300m slow row then...

3 Rounds: 5 Pushups, 7 Sit-Ups, 9 banded Good Mornings then... 10 Slow Pausing Air Squats, into… 1 x 20 second Samson Stretch each side

Mobility: Band-Distracted Pec Stretch x 45 seconds per side Banded Monster Walks x 16 reps forward/backward Banded Lateral Walks x 16 reps each direction Deep squat progressions with barbell x 6 reps

Barbell warm up: 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Presses (behind the neck) 5 Snatch Grip Stiff-Legged Deadlifts 5 OHS

Skill: snatch complex Snatch pull + squat snatch + OHS 5 sets at 75% 1 RM then.. 4-Stop Halting Snatch Deadlift @ 110% of 1-RM Snatch (Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, high hang)

WOD Double Unders x 100/50/25 Power snatch x 21/15/9 95/65 or 75/55 Bar muscle up x 9/6/3 *sub ring dips for muscle ups *singles x 2 for DUs

06.19.17

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 Dip and drive vertically through the heels, thrusting the bar overhead with the hip drive and finishing by pressing out with the arms. 4 sets of 6 reps heavier then 6/8/17 keep same load across

WOD: 6 RFT sandbag DL x 10 70/50# sandbag power clean x 5 each side sandbag lateral hops x 20 total 200m run

06.17.17

Make up strength/ skill WOD: 17:00 time cap Partners 60 Deadlifts 135/95 300m run together 60 Front squats 135/95 300m run together 60 Push Press 135/95 300m run together AMRAP clean & jerk with the remaining time *record reps of C&J

06.16.17

Warm Up:2:00 row or bike 10x samson stretch 8 x spiderman stretch 15 x banded air squats 10x each side banded clam shells

Clean warm up: 5 reps of each with empty barbell 3 reps each with light weight

Clean grip RDL Clean pull below the knee Muscle clean Front squat Push press Tall clean Hang power clean Clean below the knee Skill: clean complex (18:00) Clean pull + power clean + front squat + push jerk Every 2:00 for 6:00 50-55% x 3 reps each Every 2:00 for 6:00 60-65% x 2 reps each Every 2:00 for 6:00 70-75% x 1 rep each

WOD: For Time 30 DB snatches 50/35 55 Double unders or x 2 singles 20 DB snatches 55 DUs 10 DB snatches 55 DUs * snatches need to be alternating with DB hitting the ground on every rep

06.15.17

Warm UpFoam roll or LaCrosse ball smash thoracic 2:00 Banded shoulder distraction :45 each side Couch stretch x 1:00 each side then... 30 Seconds Single Unders

3 Rounds: 12 Slow Air Squats 9 Sit-Ups 6 Slow Pushups

30 Seconds Double-Unders

Followed by 7 Slow Wall Squats

9:00 EMOM Min 1: Romanian deadlift 5-6 reps @55-60% 1RM DL Min 2: push ups 10-15 reps Min 3: plank hold in hollow(scared cat back) x :40

WOD: 20:00 time cap 5 RFT 400m run 20 wall balls 30/20#

06.14.17 Tommy Mac

Warm Up:500 Meter Slow Row

3 Rounds: 5 Pushups, 7 Sit-Ups, 9 banded Good Mornings

Mobility: 10 Slow Pausing Air Squats, into… 1 x 20 second Samson Stretch each side

Followed by… 10 Deep Squat progressions with empty barbell With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms. A reach with both arms counts as a single repetition. Rest as needed to accomplish the 10 repetitions.

Followed by… Barbell Warmup (empty BB) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Presses (behind the neck) 5 Snatch Grip Stiff-Legged Deadlifts 5 Thrusters (front rack, normal clean grip)

WOD: Tommy Mac 2 Rounds for time 12 burpees 12 thrusters 115/75 12 burpees 12 power snatches 12 burpees 12 push jerks 12 burpees 12 hang squat cleans 12 burpees 12 OHS

If time remains: Abs: 3 sets of: 1 tuck up+ 1 v-up + hollow hold 0-10 sec 10-20 sec repeat sequence 20-30 sec repeat sequence 30-60 rest

06.13.17

Warm Up:1:00 Slow Bike or Row 5 Scap Retractions + 7 Pushups + 10 deep squat progressions :40 Medium Bike or Row 5 Strict Pull-Ups + 7 Pushups + 10 Air Squats :30 Fast Bike or Row (Empty Barbell) 3 Front Squats + 3 Strict Presses + 3 Thrusters + 3 Kipping Pull-Ups Skill: work on your weakness (15:00)

WOD: (27:00- 6:00 per round and 3:00 rest in between) 3 sets of max effort rowing row 90 seconds rest 90 seconds row 60 seconds rest 90 seconds row 30 seconds rest 3:00 *partner up and one work, one rest