08.16.17

Warm Up:Foam roll quads, thoracic, and adductors Couch stretch x 1:00 each side then... 400m run or row 2 rounds of 10 side step ups on box 15 hip bridges on bench 10 supermans 15 abmat sit ups

Primer: 2 sets of 8 reps each with @20% 1 RM back squat weight back squat jumps good mornings

Skill: Deadlift 5 reps @ 60% 3 reps @70% 2 reps @75% 1 rep @80% 1 rep @85% 1 rep @ 90%

WOD: 10:00 EMOM odd mins: DB burpee box step ups 24/20" 50/35# x 6 reps even mins: wall walks x 3 reps- sub handstand hold for :30

08.15.17

Warm Up:2:00 run,row, bike 3 rounds of... 3 Inchworms 3 Russian Baby Makers 3 Burpees 3 Box Reps* *Round 1 – step up and down. Round 2 – jump up, step down. Round 3 – jump up, jump down.

Mobility: Every minute, on the minute, for 8 minutes, complete: Minute 1 – Shoulder Opener x 45 seconds- (racked barbell) Place your hands as close together as possible, without bending at your elbows. This may be a stretch in itself. If you can, add in some range of motion with the shoulders to increase the stretch. Minute 2 – Pressing snatch balance (PVC or empty bar) x 3-5 reps with the fee 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. Minute 3 – PVC Pipe Pass Thrus x 10-12 reps Minute 4 – Trap 3 Raises x 6 reps per arm https://www.youtube.com/watch?v=2HO1nLkAz9o

Skill: snatch 3 sets of 3 reps snatch push press + OHS - bar starts racked on your back, push press, then descend into an overhead squat. Pause for :02 at the bottom of the squat. Build load over the sets.

3 sets of 3 reps snatch balance- build load over the sets

WOD: 4 RFT 50 DUs 15 Snatches 95/65 or 75/55

08.14.17 Games WOD

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

then... 3 rounds of the kip and cadence complex 2 kip swings + 2 knees to chest + 2 TTB

Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats

Skill: Squats- working at 70% front squat 1 RM 12:00 EMOM evens- front squat x 3 reps odds- back squat x 6 reps

WOD: For Time 12 clean & jerks 175/125 or 155/105 2 rounds of 15 TTB 12 C2B pull ups then 12 clean & jerks

08.12.17 Mighty Misfits

Group warm up WOD: With a running clock complete the following for time: Teams of 3 Relay style: 3 rounds each 250m row 20 wall balls 20/14 ----------------- Cumulative reps one person working at a time: 100 pull ups 100 deadlifts 225/155 ----------------- in unison: 50 box jumps 24/20" 50 arms interlaced sit-ups 600m run

*for the 1st part relay style, a team member can start their round once the person ahead of them is off the rower. You cannot pass a team member. *for the 2nd part, that's total reps for the team, one working at a time *for the 3rd part, that's total reps for each person done in unison

08.11.17

Warm Up:3:00 light rowing or biking MB get ups- 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 then... repeat the MB get ups- heavier for 10 reps

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 3 reps @ 60% 2 reps @ 70% 1 rep @ 80% 1 rep @ 90% 1 rep @95%

WOD: Sled push 50 feet- 50 feet- 50 feet build load that you can push with rest in between then.. 3 x 50 feet at your heaviest load

when finished work on your most needed gymnastics skill 5:00-10:00 EMOM style perform 1-5 reps of your movement on every minute

08.10.17

Warm Up:500 Meter Row (slow) or 15 Calorie Bike (slow) into… 2 Rounds: 1-3 Strict Pull-Ups 9 Wall Squats 12 Alternating Spidermans (6/side) 15 AbMat Sit-Ups :20 second Samson Stretch each side

Mobility: Banded hip flexor stretch x :30 each side Low banded rows x 20 reps Banded lat stretch x :30 each side Banded overhead pull aparts x 20 reps Banded monster walks x 15 each direction

Skill: Bulgarian split squats 5 sets of 8 reps (4 each side) at your heaviest DB load

WOD: 15-12-9 Thrusters 135/95 115/75 95/65 4-3-2 Rope climbs- scaled climbs are 3-2-1 or 2 up/downs for every 1 rope climb

08.09.17

Warm Up:2:00 bike/row/run/bball then.. Lateral shuffle x 2 lengths 10 x hand plank to press lean (like you are going to get into a handstand) Grapevine shuffle x 2 lengths 10x depth jump (top of box, jump off and rebound into jump from the floor) High hurdle karaoke x 2 lengths 10 x single leg RDL x KB

Mobility: Banded clam shell hold :40 each side Banded straight leg raises x 20 reps each side Banded fire hydrant hold :40 each side

One set of: Hawaiian Squats x 6-8 reps per side Kettlebell Ankle Pulse x 10 pulses per side

Skill: Front squats 5 reps @40% 4 reps @50% 3 reps @60% 2 reps @70% 2 reps @75% 2 reps @ 80% 2 reps @ 85%

WOD: For Time 40 cal row 30 KB swings 53/35 20 burpees 30 KB swings 40 cal row **this should be an all out sprint