07.31.17

Warm Up:Foam roll quads, lats, and thoracic spine x 2:00 Front rack stretch x 1:00 (child's pose with shoulder variation- hands behind neck) Wrist stretches x :30 each position then 500 Meter Row (slow) or 15 Calorie Bike (slow) into… 2 Rounds: 3 Strict Pull-Ups 9 Wall Squats 12 Alternating Spidermans (6/side) 15 AbMat Sit-Ups

Mobility: Two sets of: Russian Baby Makers x 10 reps T-Spine Foam Roller x 5-6 pulses then.. Band-Assisted Upper Body Anterior Chain Opener x 1:30

Skill: snatch @ 6:00 per set 3 sets of 3 reps of high hang snatch @60% then 3 sets of 2 reps of hang snatch @ 70% then 3 sets of 1 rep snatch @75-80% then 3 sets of 2 reps snatch lift-off @100%

WOD 12-9-6 Burpee box jump overs DB Thrusters 35/20

07.29.17

Make up Strength/Skill With a partner complete the following: Amrap 20: 50 double unders 40 goblet squats (53/35) 30 KB swings (53/35) 20 burpees 100m skip (together)- pylon and back *1 work, 1 rest

07.28.17

Warm UpLaCrosse Ball smash of traps x 1:00 Foam roll thoracic spine x 1:00 Foam roll quads x 1:00 then.. 2 rounds of 200m run 8 push ups 8 scap pull ups 8 air squats 8 spiderman lunges :20 squat hold

Primer: 3 sets not timed Option 1: 3 pull ups 3 c2b pull ups 3 bar muscle ups

Option 2: 3 kip swings 3 knees to chest 3 TTB

Skill: Back squats set 1: 9 reps at a light weight @ 55-65% set 2: 7 reps at a moderate weight @65-75% set 3: 5 reps at a moderately heavy weight 75-80% set 4: 3 reps at a heavy weight 85+%

WOD: 6 RFT 6 HSPU 9 Front squats 115/75

07.27.17

Warm Up:500 Meter Row (slow) or 15 Calorie Bike (slow) into… 2 Rounds: 3 Strict Pull-Ups 9 Wall Squats 12 Alternating Spidermans (6/side) 15 AbMat Sit-Ups :20 second Samson Stretch each side

then...

waiter squats x 5 each side single leg step ups x 5 each side incline push ups x 10 reps cartwheels x 6-8 reps

Skill: bench press 5 x 3reps building load

WOD: Loose Cannon with partner Buy In: 30 abmat sit ups each 5 Rounds each - alternate rounds 5 DB man makers 50/30 100m sprint Cash Out: 30 abmat sit ups each *man maker is single side DB row, other side DB row, push up, DB clean, then press = 1 rep

07.26.17

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)

Mobility: Banded lat stretch x 1:00 Banded hip flexor stretch x 1:00 Thread the needle stretch x :30 each side Banded squats, clam shells and straight leg raises x 15 reps each

Skill: not for time 1-2 rounds of 1 rope climb 10 ring dips 10 alternating pistols

WOD: (15:00) 3-3:00 AMRAPs 2:00 rest

3:00 AMRAP 2,4,6...squat snatch and bar facing burpees 135/95 115/75 95/65 2:00 rest 3:00 AMRAP 2,4,6... power cleans and bar facing burpees 165/115 135/95 115/75 2:00 rest 3:00 AMRAP 2,4,6... deadlifts and bar facing burpees 315/205 275/185 225/135

07.25.17

Warm Up:2:00 row or bike Then 2 easy rounds of: 10 lateral med ball throws to a partner 14 plank ball pops 10 good mornings with empty bar 5 muscle cleans from the shin

Primer: Odd mins: Sumo Deadlift x 5 reps @ 70-75% 1RM DL Even mins: Kneeling get ups with MB x 10 reps total

Clean Warm Up 3 reps @ empty bar then 3 reps @ light weight clean grip stiff-legged DL clean pull from mid-thigh muscle clean from hang power clean from hang

WOD: 14:00 AMRAP 100m sled drag with 3/2 plates added to sled 11 hang power cleans 135/95 100m sandbag carry 11 lateral hops over bar

07.24.17

Warm Up:500 Meter Light Row into… 2 Sets: 10 GHD Sit-Ups or Abmat sit ups 10 Supermans 10 Alternating Spiderman and Reach 10 Calorie Bike, starting slow and picking up gradually after 5 calories.

Mobility: Upper Anterior band-assisted stretch x 1:30 https://www.youtube.com/watch?v=JxPiBVJSqK4&index=10& Cross Under lunge crawl with mini-band x :30 each side https://www.youtube.com/watch?v=C2hnjkHYRok OH Barbell underarm stretch x :30 wide grip and :30 jerk grip https://www.youtube.com/watch?v=uth3sao1ykM& Couch stretch x 1:00 each side

Barbell Warm Up: 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats

Skill: 5 sets of the following complex 3 power cleans + 3 front squats + 3 push jerks build load

WOD 100 DUs 20 Push Press 115/75 95/65 85/55 75 DUs 15 Push Press 50 DUs 10 Push Press 25 DUs 5 Push Press