07.14.17 Clean running

Warm Up:2:00 row/bike/run/bball KB Shoulder Stacking x 15 seconds + Turkish Get-Up x 2 reps (right side) KB Shoulder Stacking x 15 seconds + Turkish Get-Up x 2 reps (left side)

and then . . .

Two sets of: Hip Bridges on bench x 10 reps Incline Push-Ups x 20 reps

Primer: 9:00 EMOM min 1: air chair swings 5-7 reps https://www.facebook.com/CFInvictus/videos/10155097755863501/ min 2: dynamic ring dips- keep feet on box and at the bottom of the dip use the legs to push out of the dip x 6-8 reps min 3: freestanding handstand practice x :45

WOD: 5 Rounds 3:00 of work/ 1:00 rest 400m Run max power cleans in remaining time 185/125 135/95 115/75

07.13.17

Warm Up:LaCrosse ball on traps x :30 each side Foam roll quads, lats, thoracic x 3:00 total then... 2 rounds Row/bike :40 8 Pushups 8 AbMat Sit-Ups 8 PVC Overhead Squats

Mobility: Band assisted upper anterior chain opener x 1:30 https://www.youtube.com/watch?v=JxPiBVJSqK4&index=10& Band-Assisted Hip Flexor Stretch x 30 seconds per side Deep squat progressions with barbell x 6 reps

Snatch Barbell Warmup (empty barbell, all done with a snatch grip) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Behind the Neck Presses 5 Stiff-Legged Deadlifts 5 Overhead Squats

Skill: snatch 3 sets of 2 snatch pulls + 2 power snatch + 2 OHS 60-65% Then 3 sets of 1 snatch pull + 1 snatch + 1 OHS 70-75% Then 3 sets of 1 snatch pull + 1 snatch 80-85%

WOD: 10:00 AMRAP Barbell bent over rows x 15 reps. 95/65 Barbell roll outs x 6 reps Bar burpees x 6 reps

07.12.17 Strong Man (Woman)

Warm Up:3:00 light rowing or biking With a medicine ball, hug the ball, kneeling tall, stand up and kneel back down with holding on the the MB x 20 reps total then.. 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: strict press 8 reps @50% 6 reps @60% 4 reps @70% 2 reps @80% 1 rep @90% 1 rep @90+%

WOD: 'strong man' Accumulate 400m sled drag - add body weight to sled 2 sets of Dual overhead KB/DB carry 100m Rest :60 Heavy KB farmer carry 100m + max stationary hold Rest :60

07.11.17 Air Ball

Warm Up:3 easy rounds of.... 10 KB swings 10 KB unilateral kneeling single side strict press (5 each side) Jog 200m

Mobility: banded squats x 15 reps banded clam shells x 15 reps banded lateral and monster walks x 12 in each direction banded pull aparts both horizontal and overhead x 15 reps each

8:00 EMOM Odds- 10 single leg RDLs (5 each side) build load Evens- 6-8 HSPU

WOD: 'Air Ball' time cap 25:00 4 RFT 21 wall balls 20/14 18 cal row 15 box jumps 24/20" 12 alternating DB snatches 50/35 or 35/20

07.10.17 C&J Max time

Warm Up:Foam roll thoracic spine x 1:00 Foam roll quads x 1:00 Wrist stretch x :30 each position Ankle stretch x 1:00 then... 2 rounds 1:00 row/bike 10 spidermans 15 abmat sit ups then..

Mobility: Shoulder circles x 20 reps (10 each direction) https://www.youtube.com/watch?v=KPxSDLlOq90&index=5& Banded lat stretch x :45 each side Kelly Starrett wall stretch for OHS https://www.youtube.com/watch?v=HgEgIGE2ZI8 (just the first stretch shown against the wall) x 1:00-2:00

then.. 5 muscle cleans + 4 strict press- empty bar 4 power cleans + 3 push press- light load 3 squat cleans + 2 push jerk- little more load added

20:00 to find 1RM clean & jerk

WOD: 8:00 AMRAP 3 KBS 53/35# 3 Burpees 6 KBS 6 Burpees 9,9 keep adding 3 reps until time expires

07.08.17 Can't go alone

Make up Strength/Skill WOD: Teams of 2 3 RFT 400m run together 30 partner wall ball passes 20/14 - one person squats, hits the target while the other catches the ball. Then repeat back and forth. 20 partner deadlifts 315/255 10 strict pull ups- divide however

07.07.17

Warm Up:Foam roll thoracic spine x 1:00 Foam roll quads/adductors x 1:00 Wrist stretches x :30 each position Ankle stretch x 1:00 Couch stretch x 1:00 each side then.. 2 rounds 1:00 Slow Bike or Row 1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)

Followed by… Snatch Barbell Warmup (empty barbell, all done with a snatch grip) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Behind the Neck Presses 5 Stiff-Legged Deadlifts 5 Overhead Squats

Skill: squat EMOM 12:00 EMOM min 1: 4 Front squats min 2: 8 Back squats use 60% front squat 1 rm weight

Primer: Pressing snatch balance x 3 sets of 5 reps start with PVC and then move to empty barbell for last 2 sets *with feet in a squat stance, rest the bar on the traps using a snatch grip. Keeping the bar at the same height, slowly press the body under the bar into a full squat position. Return to standing position with the bar held overhead

Tap snatch high pull x 3 sets of 5 reps all sets done with empty barbell *stand with feet in a pulling stance, knees slightly bent, and grasp the bar with a snatch grip. The shoulders should fall directly in line wit the bar. Keeping the torso and lower body stationary, allow the bar to swing a few inches away from the body, then swing it back to tap it against the hip crease. As the bar is coming back on the third tap, explosively extend the knees, hips and ankles, allowing the elbows to come high and outside to follow the bar path and keep it close. The elbows should stay above the wrists. The bar should rattle and "float" at the top of the pull and come down at the same time as the heels.

WOD: 3 RFT 15 cal row 12 power snatches 95/65 9 burpees