06.28.17- Armageddon

Warm Up:Partner row 200m plate squats 15/10 # Partner row 200m single leg Romanian DL with KB Partner row 200m banded squats

Mobility: Superhero Complex: Spiderman lunge + Superman hold: generally the spiderman lunge is held for 20-30 seconds per leg, immediately followed by a superman hold for 5-10 seconds. Hawaiian Squats x 10 reps- holding onto the rig, cross one leg over the knee of the other leg and squat down Deep squat progression x 5 reps Banded lat stretch x :30 each side

Primer: 10:00 EMOM Odd mins- C2B pull ups or your hardest pull up- pick the amount of reps that challenge you to be unbroken and still have rest in the minute Even mins- choice skill/mobility/stretch

Barbell Warmup With an empty barbell: 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats

WOD: Armageddon For Time 1 mile run 50 burpees 30 clean & jerks 135/95

06.27.17

Warm Up:Row easy 500m foam roll quads x 2:00 couch stretch x 1:00 each side 10 x slow, pausing air squats 1 x :30 samson stretch each side

Barbell Warmup With an empty barbell: 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats

Skill: squat EMOM 12:00 Odd- 3 front squats @65% Even- 6 back squats with FS weight

WOD: Partner sled push Work together to push the sled. Rest the same amount of time as work time. (That way you can share a sled with another set of athletes.) 100m with 4 plates (45# plates) Rest 150m with 3 plates Rest 200m with 2 plates Rest 300m with 1 plate

06.26.17

Warm Up:2:00 row or run 10 wall facing squats 10 hollow rocks + :20 hollow hold 8 spiderman stretch + reach 4 deep squat progressions with barbell

Mobility: banded air squats x 15 banded clam shells x 10 each side monster walks x 15 lateral walks x 15

Primer: Bulgarian split squats 4 sets of 15 reps each leg at the same weight as 6/7/17

Skill: 3 position snatch -all these should be squat snatch working at 65-75% 1RM Every 90 seconds for 9:00 1x snatch from the power position (high hang) 1x snatch from the knee (hang) 1x snatch from the floor

WOD: 8:00 AMRAP DB power cleans x 8 50/35# DB push press x 8 Box jumps x 8

06.24.17

Make up Strength/Skill WOD: Partners 10 rounds total- alternate rounds One partner must complete entire round 15 KB swings 72/53 10 unbroken wall balls 20/14

06.23.17 Narf

Warm Up:500 Meter Row (slow) or 15 Calorie Bike (slow) into… 3 Rounds: :20 second Samson Stretch each side (Video) :20 seconds AbMat Sit-Ups :20 seconds Air Squats 5 Scap Retractions off pull-up bar

Mobility: Ankle stretches Banded hip flexor stretch x :40 each side foam roll quads and hamstrings Couch stretch x 1:00 each side

Primer 8:00 EMOM odds- :40 accumulate max plank ball pops evens- :40 accumulate max alternating pistols

WOD: Narf 21-15-9 pull ups thrusters 95/65 *has to be in this order

Odd- Object practice: 4 sets of 30 second AHAP KB farmer carry hold- heavy KB in each arm just holding still 10 alternating hammer strikes- 5 each side

06.22.17

Warm Up:10 Minutes @ Easy Pace: 200m Row 3 Press 4 Push Press 5 Power Jerk barbell: empty to start and add light weight as you go, no more then 95/65

Mobility Pigeon pose for 1:00 each side Cossack stretch 1:00 dynamic movement Wrist pulses x 10 fingers forward, x 10 fingers to side, :30 hold with back on hands on the ground Thread the needle stretch x :30 each side

Skill: split jerk 5 sets of 5 reps light weight (start with empty barbell) press in split Start with feet in the correct split stance with the bar in the rack position. Press bar dynamically overhead as fast as possible.

3 sets of 3 split jerks 1- 65% 2- 70% 3- 75%

WOD: 10 cal row 15 box jump overs 24/20" 20 power cleans 135/95 or 95/65 200m sled pull 3/2 plates on sled 20 power cleans 15 box jump overs 10 cal row

06.21.17

Warm Up:400 Meter Light Jog into: 2 Rounds: 4 Samson Stretch Lunges (5 second hold in each) 8 Alternating Spiderman and Reach 12 Russian Baby Makers

Primer: Every 3:00 for 9:00 25 seated low banded rows- seated close to the rig, use a blue band tied to the rig at chest level. Neutral or underhang grip. Row to stomach level. Abs engaged(avoid mid-section arching). 35 ab at sit ups WOD: Deadlift Day 10-5-3-1-1-1-3-5-10 starting at 50-55% 1 RM move up reps and add 5-10% load until you reach the singles. Then descend load with same percentage you did on the way up.

Odd- object practice: if time remains 200m KB carry AHAP 0-50m at the hang (farmer carry) 50-100m at the front rack position 100-150m at the hang 150-200m at the front rack