10.04.17 Nicest Jerks

Warm Up:3 Rounds: 1:00 Light Row 5 Strict Pull-Ups 10 Banded Good Mornings 15 Abmat Sit-Ups

Mobility: 5 Deep squat progressions 4 position wrist stretch :20 side plank hold x each side

Snatch Barbell Warmup (empty barbell) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Strict Presses 5 Stiff-Legged Snatch-Grip Deadlifts 5 Overhead Squats

Skill: snatch 3 sets of 3 reps of tall snatch- empty bar then light load then... 5 sets at 50%-55%-60%-65%-70% 2 reps of snatch deadlift to the knees + 1 rep squat snatch

Primer: 3:00 EMOM every :30 interval 1: 3 x target reach swing + 2 air chair swings interval 2: overhead underarm barbell stretch with snatch grip https://www.youtube.com/watch?v=4vwTkpOvdjw&feature=youtu.be https://www.youtube.com/watch?v=X6tykvBN834&feature=youtu.be

WOD 9 Bar muscle ups- sub hardest pull ups 21 Push jerks 115/75 or 95/65 7 Bar muscle ups 15 Push jerks 5 Bar muscle ups 9 Push jerks

10.03.17

Warm UpThree sets @ 50-60% effort: Assault Bike x 15/10 calories Banded Air Squats x 10 reps

Mobility: One set of: Banded Dead Bug Iso Hold x 2 minutes Banded Clamshell Hold x 1 minute per side Fire Hydrant Iso Hold x 45 seconds per side

Barbell Warm Up 5 Good mornings 5 Back squats 5 Elbow rotation 5 Strict presses 5 Stiff-legged Deadlifts 5 Front squats

Skill: power cleans 5 sets at 70% 1 RM C & J 2 x power clean + 1 push press

WOD 5 RFT 200m run 14 (7each side) x step ups with plate 45/25 -bear hug plate 7 x hang power cleans 155/105 135/95 115/75

10.02.17 Filthy 50

Warm Up:2:00 row, bike or jump 2 rounds 15 incline push ups 15 empty bar thrusters

Mobility 2 sets of... Banded good mornings x 10 Banded clam shells x 15 Cossack stretch x 8 each side Scorpion stretch x 5 each side Superhero complex- spiderman stretch + superman hold

WOD Filthy 50 50 Box jumps 24/20" 50 Jumping pull ups 50 KB swings 53/35 50 Walking lunges (total steps) 50 Knees to Elbows 50 Push press 45/35 50 Back extensions 50 Wall balls 50 Burpees 50 DUs * scale to Dirty 30- 30 reps of each movement

09.30.17

Make up Strength/Skill WOD: Teams of 3 Each person does 6 rounds- relay style 3 Strict Press 115/75 or 95/65 1 Rope Climb- legless RX+ 25m Right arm OH KB carry 72/53# 25m Left arm OH KB carry 150m Sprint - starting line from the garage door, around the building and back into the far front door

09.29.17

Warm Up:1:00 jump rope 10 x reverse lunges with single arm KB hold in front rack :30 jumping jacks + :30 mtn. climbers 10 x seated KB strict press then... 15 Glute Bridges 10 Banded Pull-Aparts Horizontal 15 Banded Tricep Push Downs- light band tied to rig. Use both hands on band and pull down. Keep elbows tight to body. Use lats and triceps on the pull down. 10 Banded Pull-Aparts Overhead 15 Glute Bridges

Skill: 3:00 EMOM @ 55-60% 1RM for snatch 3 reps snatch push press (behind the neck) + 1 rep snatch balance then... Every 1:30, for 9:00 (6 sets), complete: Mid Thigh Snatch + Snatch from 2″ below the knee @ 70-75%

WOD 21:00 EMOM Every 3:00 complete a round of 2 ring muscle ups- sub 2 ring dips + 2 pull ups 5 squat snatch 135/95 115/75 95/65 7 burpees

09.28.17

Warm Up:250m row/run or bike 2 rounds of: 6 spiderman lunges 5 deep squat progressions 4 slow push ups 3 OHS with pvc 2 strict pulls 1 high five to a buddy

Mobility: 20 banded face pulls 20 banded tricep extensions 10 slow wall squats

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

Skill: squat clean EMOM 8:00 1 x squat clean- athlete decides to build load or remain constant across- Starting at 60-65% 1 RM

WOD 18:00 EMOM min 1-2, 7-8, 13-14 TGU x 2 reps each side or muscle up drills and practice min 3-4, 9-10, 15-16 alternate pistols x 10-14 reps or handstand walk drills and practice min 5-6, 11-12, 17-18 L-sit hold on boxes or parallettes x :45 (accumulate)

HS walk drills: 1. kick to handstand on wall with hands turned out x 10 reps https://www.youtube.com/watch?v=a0W7jNwjSRw&feature=youtu.be 2. Back-to-Wall donkey kicks x 10 reps https://www.youtube.com/watch?v=yTqwsG79524&feature=youtu.be 3. Handstand walk parallel to wall x 4 feet in each direction

Muscle up drills: 1. Speed swings x 6 reps https://www.youtube.com/watch?v=unRNtf1jeGg 2. Rowing Transition Lifters on Low Rings x 6 reps https://www.youtube.com/watch?v=BNJip5NsVso&feature=youtu.be 3. Pop swing x 5 reps https://www.youtube.com/watch?v=N4Q9JDRcAac&feature=youtu.be

09.27.17 Cardio Bear Complex

Warm Up:3:00 row/run/bike One set of: Prone PVC Pipe Pass Thrus x 10 reps Band Distracted Hip Flexor Stretch x 60 seconds per side

and finish with . . .

Three sets of: Incline Push-Ups x 15 reps Deep Squat Progression x 5 reps Elbow Plank x 60 seconds

Mobility: Overhead Barbell underarm stretch x :30 each grip https://www.youtube.com/watch?v=uth3sao1ykM&index=13 4 Position Wrist Stretch x :30 each

WOD 3 Bear complexes 115/75 95/65 Row 500m 3 Bear complexes 135/95 115/75 Run 400m 3 Bear complexes 155/105 135/85 Assault bike 20/18 cals

The Bear Complex is: 1 power clean 1 front squat 1 push press or jerk 1 back squat (if you don't like to put the bar on the neck, sub front squat here) 1 push press or jerk