09.18.17

Important Dates to Remember

September 24th K9 Max hero Dog WOD 9am

September 30th Snatch clinic 2-4pm

October 7th Clean & Jerk clinic 2-4pm

October 28th Barbells for Boobs 9-11am

Warm Up:

2:00 bike/run/jump/row

2 sets of : 10 depth jump- start at the top of a box, jump off in front on the box and immediately jump straight up off the ground

10 (each side) unilateral knee press with DB- in a lunge position with a DB in the hand opposite of the leg that's out front, press.

10 spiderman lunges

Primer:

Ev :30 for 3:00

interval 1: single arm plank hold- start with a hand plank and take away one arm. :10 each side https://www.youtube.com/watch?v=pyCT_VtqKi4&feature=youtu.be

interval 2: shoulder taps x 20 reps + 1 push up https://www.youtube.com/watch?v=cig93EQoeOA&feature=youtu.be

then...

Ev :30 for 3:00

interval 1: L-hang flutter kicks from the bar x 20 reps(total)

interval 2: seated pike double leg lifts x 10 reps https://www.youtube.com/watch?time_continue=7&v=Ss0x9Escaxs

WOD

Buy In 3 x 800m run with 2:00 rest in between 800s

then

AMRAP 5:00

6 TTB sub hanging knee raises

12 Wall balls 20/14

24 DUs or 48 single unders

09.16.17 Hero WOD 343

Hero WOD “343″ in honor of the 343 firefighters lost on 9/11/01

100 Deadlifts (145#, 115#)

100 Power Cleans (95#, 65#)

100 Ground to Overhead (65#, 35#)

43 Burpees

Build your barbell starting with lightest weight need (65#/35#) for ease of lowering weights between each movement.

09.15.17

Warm Up:Foam roll thoracic x 1:00 Foam roll lats x 1:00 4 Position wrist stretches x :30 then.. 2 sets of shoulder opener with 2.5# plates or DBs 5 Curls palms facing up 5 Curls thumbs up 5 raises palms facing up 5 raises thumbs facing up Make sure you engage the pecs and short head of the biceps as well as the lats The key points are: Hands at the same level as the ears Elbows and shoulders in the same line DO NOT SHRUG

Skill: strict press 3 reps@ 50% 2 reps@ 60% 2 reps@ 70% 1 rep @ 80% 1 rep @ 90% 1 rep @ 95+%

Option 1: Ring Dip Progression 5:00 1. Slow (3-4 seconds) and assistance on the way up and down. Gradually use your legs less to make it more difficult. 2. Slow (3-4 seconds) and no assistance on the way down. Assistance on the way up. 3. Slow (3-4 seconds) and no assistance on the way down with 1-3 second pause at the bottom before using your legs to help you get back up. 4. Normal pace down (1-2 seconds) and back up with no assistance. 5. Body weight dip + weight only if you can do 5 strict body weight dips.

Option 2: Bar Muscle Up Progression 5:00 1. Target toe taps https://www.youtube.com/watch?v=epxce89h6zk&feature=youtu.be 2. Air chair swings https://www.youtube.com/watch?v=X6tykvBN834&feature=youtu.be 3. Box jump up to support hold https://www.youtube.com/watch?v=J8-zmW_WM2E&feature=youtu.be

WOD For time: 9-7-5 Thrusters Bar Muscle-Ups

RX: 135/95 lbs Scaled +: 115/75 lbs; 7-5-3 Bar Muscle-Ups Scaled: 95/65 lbs; 9-7-5 Chest-to-Bar Pull-Ups or Ring dips

09.14.17

Warm Up:One set of: Butterfly Stretch x 60 seconds 4 Position Wrist Stretch x 30 seconds Hawaiian Squats x 6-8 reps per side

Three sets of: Row 300 Meters Banded Lateral Walks x 20 steps each direction Banded Monster Walks x 20 steps each direction Air Squats x 5 reps with a 3 count descent and a 2 count hold at bottom

Primer: Bulgarian split squats mixed with holds on rings 4 sets of 8 reps (4 each side) Bulgarian split squats and 4 sets of 5-20 second hold on rings

WOD 5 RFT 10 Sandbag clean + press (can jerk) 10 Sandbag deadlifts 10 Sandbag Zercher squats 20 Lateral hops over the sandbag (10 each side)

09.13.17

Warm Up:4 rounds Row/bike :40 building effort each round 8 Pushups 8 AbMat Sit-Ups 8 PVC Overhead Squats then... 2 rounds MB hamstring curls x 5 reps Keeping the mid line braced, drive the hips up toward the ceiling by engaging the glutes and hamstrings. From here, extend the feet out and then roll them back to the start position while maintaining contact with the medicine ball. Back extensions x 10 reps Band pull aparts x 15 reps

Skill: Front squats 9:00 EMOM 3 reps front squat @65-70%

WOD For Time 30 cal row 30 bar facing burpees 30 hang power cleans 135/95 115/75 95/65

Post WOD: if time 100m sled pull x 3 building load

09.12.17

Warm Up:2:00 rowing/running/biking Two sets of: Hollow Body Swings x 10 reps https://www.youtube.com/watch?v=A_8tpCRz8rM&index=19 Single Arm Circles x 10 forward/backward Ring-Rows x 10 reps

Barbell Warm Up: 5 Good mornings 5 Back squats 5 Elbow rotations 5 Presses from behind the neck 5 Stiff-legged deadlifts 5 OHS

Skill: Snatch Every minute, on the minute, for 3 minutes (3 sets): Snatch Press from Behind the Neck in Receiving Position x 3 reps start with an empty barbell and add light load

followed by . . .

Every minute, on the minute, for 3 minutes (3 sets): Tall snatch x 2 reps start with empty barbell and add light load

followed by . . .

Every 90 seconds, for 12 minutes (8 sets), complete: High Hang Snatch + Mid Thigh Snatch @ 70% of 1-RM

WOD In partners complete 8 rounds total A- runs 400m B- works on rounds of 10 power snatches 115/75 40 DUs- sub 10 attempts at DUs- NO singles

09.11.17

Hero WOD will be done on Saturday to honor our heroes from 9/11/2001 Warm Up: Three sets @ 50-60% effort: Assault Bike x 15/10 calories Banded Air Squats x 10 reps Plate Jumps x 10 reps (Jump onto a 45 lbs plate)

Mobility: Banded Dead Bug Iso Hold x 1:30 minutes Banded Clamshell Hold x 1 minute per side Fire Hydrant Iso Hold x 90 seconds per side

Skill: Deadlifts 8 reps @ 50% 6 reps @60% 4 reps @75% 6 reps @70%

WOD 2 parts with 2:00 rest in between 5:00 AMRAP 12 alternating DB snatches 50/35 max effort burpees in the remaining time no extra rest- go right into the next minute of DB snatches Rest 2:00 5:00 AMRAP 12 C2B pull ups max effort hammer strikes on tire- alternating sides with the hammer no extra rest- go right into the next minute of pull ups *start at either AMRAP