07.06.17 Partner AMRAP

Warm Up400 Meter Light Jog into: 2 Rounds: 4 Samson Stretch Lunges (5 second hold in each) 8 Alternating Spiderman and Reach 12 Russian Baby Makers

Mobility: 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). Banded lat stretch x :30 each side Banded good mornings x 20 reps

Primer: 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 same weight as 6/19/17 keep same load across

WOD: With a partner 14:00 AMRAP Person A: farmer carry 200m 72/53 each hand Person B: completes as many rounds while partner is farmer carrying 4 ball slams 30/20 6 power cleans 135/95 or 115/75 or 95/65 8 lateral hops over the barbell *person A picks up where person B left off in the amrap *record number of farmer carries and total reps as a team

07.05.17 Jumping around

Warm Up:2:00 bike/row/run 2 easy rounds of: 10 hollow rocks 10 kneeling unilateral strict press with DB each side- knee in a lunge position, weight is in hand opposite of the knee that is out front. 15 RDL with light weight on barbell 20 hip bridges- no weight. Use a bench with heels on bench, back flat on ground. Drive hips up to a bridge position.

Skill: Deadlift x 2 reps set 1-3@ 70% set 4 @ 75% set 5 @ 80% set 6 @85% set 7 @90%

WOD: 12:00 EMOM min 1: 20 DUs (40 singles) + 1-2 muscles ups (4 ring dips) min 2: 20 DUs (40 singles) + 8 push ups min 3: thrusters x 10 reps 75/55

07.04.17- Happy 4th!

Classes today are at 5:30am, 9:30am, and Noon.  Enjoy the holiday! Warm Up: Foam roll thoracic Foam roll quads and adductors Med ball thoracic opener-lay with your upper back on the ball. With a dowel at jerk-width grip, reach back behind allowing the upper thoracic, chest, and shoulders to open. Keep your rib cage down and abdominals on to ensure we aren’t stealing range of motion from our midline, defeating the stretch. 2 Sets @ Easy Pace: 10 Scapular Pullups 10 Scapular Pushups 50' Inchworm 15 Russian Kettlebell Swings

Mobility: banded shoulder distraction x :30 each side banded hip flexor stretch x :30 each side deep squat progressions x 6 with a barbell

Skill: OHS 5 sets of 5 reps building load rest 1:00-1:30 between sets *in between sets you may want to do the kip/cadence complex 2 kip swings 2 knees to chest 2 TTB with straight legs

WOD: 4 RFT 2 rope climbs 10 TTB 21 OH walking lunges with plate 45/25# 400m run

07.03.17- Sandbagging It

Classes today at 5:30am, 6:30am, 9:30am and Noon.  Enjoy the holiday! Warm Up: 3:00 Light Bike, into 3 Rounds: 5 Strict Pull-Ups, 10 Pushups, 15 AbMat Sit-Ups

2 Rounds: 3 Samson Stretch on each leg (5 second hold in each) 3 Alternating Spiderman and Reach each side

Modified Barbell Warmup – Empty Barbell 5 Deadlifts 5 Hang Muscle Cleans 5 Strict Presses 5 Good Mornings 5 Snatch Grip Presses 5 Power Snatches 5 Power Cleans

Skill: hang squat clean 5 reps @ 50% 4 reps @ 60% 3 reps @ 70% 2 reps @ 75% 1 rep @ 80% then do 3 sets of 1 rep @ 80-85%

WOD: 3 RFT Sandbag 100m -bearhug Sandbag OTS(over the shoulder) x 12 reps Sandbag zercher squat x 12 reps Sprint 200m

07.01.17 Schmalls

Group warm upHero WOD Schmalls U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

WOD: Schmalls Run 800m 2 Rounds 50 burpees 40 pull ups 30 pistols 20 KB swings 53/35 10 HSPU Run 800m

06.30.17

Warm up:Foam roll thoracic x 1:00 LaCrosse ball smash on traps x 1:00 each side Wrist stretch forward x10, side to side x10 Then... 3 rounds of: Row easy 200m 8 push ups 8 sit ups 8 PVC ohs

Primer: Turkish Get ups- increase load 3 TGU each side 2 TGU each side 1 TGU each side

WOD 4 RFT 4 tire flips 8 thrusters 115/75 20 walking lunges- 10 each side

06.29.17

Warm up:400m light row or bike 3 x kip/cadence complex (2 kip swings + 2 tuck ups + 2 TTB with straight legs)

300m moderate row or bike 2rounds of 3strict pull ups + 5 slow PVC ohs

Mobility: Band face pulls x 15 Banded push downs x 15 Deep squat progressions x 10

Primer: 6:00 EMOM Min 1- Racked barbell inverted rows x 8-10 reps Min 2- Air chair swings x 6-8 reps Min 3- Get ups- roll to the feet and stand x 6-8 reps

Barbell warm up 5 good mornings 5 back squats 5 elbow rotations 5 snatch grip press from behind the neck 5 snatch grip stiff-legged DL 5 OHS

WOD: 3 rounds 3:00 work. 2:00 rest. Round one 8 TTB 8 power snatches 115/75 Round two 10 TTB 10 power snatches 95/65 Round three 12 TTB 12 power snatches 75/55