09.26.17

Warm Up:With a Partner: 20 shuffle med ball passes 14 med ball clean + pass 10 each scap push ups + scap pull ups 10 each push up + med ball plank pass

Mobility: T-spine pulses x 15 reps. Lay roller across upper mid-back and grab post of rig with straight arms. Pulse hips up and down. Russian Baby Makers x 10 reps Banded good mornings x 10 reps Bear Crawl forward 10 steps, backward 10 steps

Primer: 40 V-Ups or tuck ups 100 Shoulder Taps- hold a plank and tap opposite hand to shoulder 40 Hollow rocks

Skill: Sumo Deadlift 5 sets of 3 reps- build load

WOD 9:00 AMRAP 3 Deadlifts 245/185 6 Sandbag ground to shoulder 12 Lateral hops over sandbag

09.25.17

Warm Up:Partner Up: one starts on the rower while the other completes the DUs. 3 rounds Row 250m 20 DUs

Mobility: 2 sets of: Hip Bridges x 10 reps each Banded Good-Mornings x 10 reps Banded Air Squats x 10 reps Cossack Lunges x 10 reps each side

Skill: back squat 5 reps @ 70% 3 reps @ 75% 1 rep @80% 1 rep @85% 1 rep @90%

WOD 12:00 AMRAP 12 OH walking lunges 95/65 (6 each side) 6 Clean & Jerks 95/65 4 x 25m shuttle run

09.23.17

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

Make up Strength/Skill

WOD Teams of 4

20 Power snatch 135/85- 2 people on the team each do 20 reps

20 Power snatch 95/65- other 2 teammates each do 20 reps

40 Burpee box jump overs- relay style (40 reps total as a team)

2400m Run- 1 teammate running at a time. All 4 teammates need to run some portion.

80 Sit ups- relay style (80 reps total as a team)

20 OHS 135/85- same as snatches

20 OHS 95/65- same as snatches

09.22.17 Meet at the Bar

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: Foam roll thoracic spine 1:00 Banded shoulder stretch 1:00 each side Foam roll quads 1:00 then... 200 Meter Light Jog 200 Meter Light Row

5-4-3-2-1 Spiderman and Reach, each leg Inchworms *After each round, 10 AbMat Sit-Ups

Barbell Warm up: 5 Good mornings 5 Back squats 5 Elbow rotations 5 Strict presses 5 Stiff-legged DL 5 Front squats

Skill: Clean + Front squat + Jerk complex set 1- 70% of your 1RM C&J set 2- 75% set 3- 80% set 4- 85%

then .... 3 sets of 3reps clean pulls @100%

WOD Meet at the Bar AMRAP 5:00 5 Deadlifts 185/125 135/95 115/75 3 Hang power cleans 1 S2OH Rest 3:00 AMRAP 5:00 10 Deadlifts 135/95 115/75 75/55 6 Hang power cleans 2 S2OH

09.21.17

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:

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)

then..

Mobility:

Spend 60 seconds doing the Med Ball T-Spine Opener- lay on the MB with arms extended and slower lower hips for the best stretch

Spend 45 seconds per side in the Twisted Cross Pec Stretch- https://www.youtube.com/watch?v=nIO4x4gUS7E&feature=youtu.be

Spend 45 seconds per side in the Perfect Stretch https://www.youtube.com/watch?v=pyeQwbGFB1I&index=13&list=PLp0qJBUYU1zu26PXtrMzIsLNsuvptSKCE

Primer: strict pull up strengthening

2 sets of :

10-15 lat activates (like our scap pull ups)

Rest :30

5-10 bottom 1/2 pull ups (start at the dead hang and pull yourself up 1/2 the way)

Rest :30

5-10 top 1/2 pull ups (get to the top of the bar and lower yourself 1/2 the way and pull back up)

*scaled version of these drills is feet on a box

WOD

5 Rounds- record your fastest and slowest round

Row 250m

sled pull 50 feet 3 plates/2 plates (45#plates)

sled pull backwards 50 feet

Rest 3:00

*each round should be a sprint AFAP (as fast as possible)

09.20.17 Snake Bite

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/row/run then 2 sets of: 1st time with PVC, 2nd time with empty barbell 10 OHS 5 muscle snatches 5 snatch grip behind the neck presses 5 tall snatches 5 snatch grip stiff-legged DL

Mobility: 20 banded squats- slowly 20 banded clam shells (10each side) 20 banded glute bridges Ankles stretches 1:00 Lat stretches 1:00

Skill:pistols and their progressions Today is Option A: behind- 2 styles (foot down or foot wrap) see video on cfgymnastics instgram both styles require less ankle flexion because leg is behind your body instead of in front 1. start with foot down and successfully balance for 10 pistols on each leg. 2. then try the foot wrap. goal is low and balanced. Try 10 each leg

Skill: OHS finding our 1 RM or today's heavy 5 reps @ 55-60% 4 reps @ 65-70% 3 reps @ 75% 1 rep @80% 1 rep @90% 1 rep @95+% 1 rep @ new heavy

WOD: Snake Bite 21-15-9 squat snatches 95/65 or 75/55 or 55/35 C2B pull ups- sub pull ups or ring rows

09.19.17

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 Foam roll thoracic and lats 15m forward and 15m backwards- The Crab https://www.youtube.com/watch?v=YOWyyxi_yKE&feature=youtu.be 15m forward and 15m backwards- The Crab with a push up

Primer: complete 3 sets of :45 hold PVC Overhead with KB hanging then... 3 sets of: 10 band pull aparts- work on slow eccentric movement 10 scap push ups 10 dynamic push ups on box https://www.youtube.com/watch?v=77ebGeXQO_g&feature=youtu.be

Skill: Jerks 3 reps for each set set 1-2 @65% set 3-4 @70% set 5-6 @75% set 7-8 @80%

WOD: 6:00 AMRAP 5 HSPU- strict or RX+ sub box pike HSPU 10 Burpees