08.08.17

Warm Up:Foam roll lats and thoracic Couch stretch x 1:00 each side then.. 2 Rounds: 500 Meter Row (slow) or 15 Calorie Bike (slow) into… 5 Inchworms 5 Wall Squats 5 Alternating Spidermans (each side) 5 Russian Baby Makers 5 Empty Barbell Overhead Squats

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

Skill: power cleans x 2 reps set 1-2 60-65% set 3-4 70-75% set 5-6 80-85% set 7-10 90+%

WOD: 10,9,8,7,6,5,4,3,2,1 Box jumps 24/20" Push ups Run 100m in between each set of reps **RX+ HSPU

08.07.17

Warm Up:Foam roll thoracic spine Foam roll quads Banded shoulder distraction stretch x :30 each side Banded hip flexor stretch x :30 each side then.. 3:00 Light Bike or Row, into 3 Rounds: 4 Pushups, 8 Pausing Air Squats, 12 AbMat Sit-Ups

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

Barbell Warmup – Empty Barbell 5 Deadlifts 5 Hang Muscle Cleans 5 Strict Presses 5 Good Mornings 5 Back Squats 5 Front Squats

Skill: 9:00 EMOM odd mins: reverse lunges with barbell back racked 95/65 x 10 reps (5 each leg) even mins: barbell bent over rows x 10 reps

WOD: 4 RFT 200m Farmer Carry with KB 72/53 every 50m stop and do KB deadlifts *1st 50m (pylon) 8 KB DL 100m (fence) 6 KB DL 150m (pylon) 4 KB DL 200m (finish line) 2 KB DL then complete 25 wall balls 20/14 rest 2:00

08.05.17 Meat Locker

Make up Strength/Skill WOD: Meat Locker 30:00 EMOM min1: 60ft.( from our ramp to the next ramp) sled push with 1 plate added min 2: 8 x Burpee box jump min 3: 20 x sledgehammer strikes (10 each side- alternating) min 4: 12/10 cal bike min 5: 40 DUs x 3 singles min 6: rest

start at any station 1-5 and have the whole class rest at the same time scale the amount of work at a station if not resting enough

08.04.17

Warm Up:Trap LaCrosse ball smash x 1:00 each side Foam roll thoracic spine x 1:00 Wrist stretches each position x :30 Banded hip flexor stretch x 1:00 each side

then 1:00 easy bike or row 3 Scap Retractions or Strict Pull-Ups 5 Pushups 7 AbMat Sit-Ups 9 Air Squats :45 moderate bike or row 3 Scap Retractions or Strict Pull-Ups 5 Pushups 7 AbMat Sit-Ups 9 Air Squats :30 fast bike or row 3 Scap Retractions or Strict Pull-Ups 5 Pushups 7 AbMat Sit-Ups 9 Air Squats

Mobility: banded air squats x 20 reps banded lateral walks x 15 reps banded monster walks x 15 reps band pull aparts both horizontal and overhead x 15 reps each

then.. 4 sets not timed, rest as needed kip and cadence complex 2 kip swings + 2 knee tucks + 2 TTB with straight legs

WOD: For Time 5-10-15-20-15-10-5 OHS 115/75 or 95/65 or 75/55 TTB- sub hanging knee raises

08.03.17

Warm Up:2 rounds with light KB 10 around the worlds each direction- circle the KB around your body clockwise then counter clockwise 10 single arm KB swings each side 5 KB presses right side 25ft. waiter carry with KB each side 5 KB presses left side 15 goblet squats

ABS: 2 Rounds Hold a right side plank for :30 Hold a left side plank for :30 Rest :30 Choppers with KB used in warm up x 10 each side - take the weight from up high on one side and swing it down to the opposite side with legs in a squat stance. Then return the weight back across the body to the starting position. Rest :30

WOD: For Time 1000m row 200m Farmer Carry 72/53 KB each hand 50 Sit ups 25 Ball slams 30/20 10 Strict pull ups

08.02.17

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.

Primer: 6:00 EMOM min 1: 2 TGU each side min 2: 20 GHD sit ups or abmat sit ups min 3: :30 Handstand hold on wall or freestanding

Skill: kipping pull ups 1. swing development drill: https://www.youtube.com/watch?v=cBhc5pKpgVw Pause at Lat active hollow, pause at neutral, pause at tight arch, pause back at neutral and repeat. 2. kip swing drill: https://www.youtube.com/watch?v=x6pey96d3Zw The goal is to find timing, tempo, & rhythm all while maintaining control. A good test is to stop on command before disengaging from the bar. 3. 3 swings + 1 pull up + 3 swings drill: https://www.youtube.com/watch?v=ZURDHFgpEgE

WOD: 12:00 AMRAP- Granite Games qualifier wod 2016 12 C2B pull ups- sub pull ups 8 Deadlifts 245/165 or 225/155 or 185/125 12 HSPU - sub downward dog push ups 8 Deadlifts

scaled for this wod= weight 135/95, pull ups can be jumping, push ups for HSPU

08.01.17

Warm Up:3:00 bike/run/row/bball then... 2 Sets – On the 3:00: 10 Romanian Deadlifts with empty bar or light weight 25 Low Banded Rows- secure band on rig at stomach height. Sit up tall and pull band with neutral grip to the stomach. Abs stay engaged (avoid midsection arching)

Skill: Back squat 6:00 EMOM 4 reps back squat @70-80%

Primer: 5:00-7:00 air chair swings x 6-8 reps bar muscle up drill with band on rig: hit 3 positions 1) arch 2) a slight pike 3) a tight open hollow-squeeze your butt while pulling down on bar with straight arms

Barbell Warm up: 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Clean Grip Stiff-Legged Deadlifts 5 Squat Cleans

WOD 4 RFT 6 squat cleans 135/95 40 DUs 4 Bar muscle ups or 6 ring dips