10.12.17

Warm Up:2:00 run/row/bike Dynamic warm up from coach for 5-8 minutes

Mobility: 20 wall slides 10 push ups :45 banded lat stretch each side

Primer: 3 sets of 12 single arm DB presses (6 each side) -pick weight for UB reps 3 sets of 12 parallel ring rows- get feet up on a box and row rings to your sternum- scale to no box with feet on ground.

WOD For Time 40 DUs or 120 singles 800m Run with sandbag- 50/35# 80 Flutter kicks- left + right leg= 1 800m Run with sandbag 40 DUs or 120 singles

10.11.17

Warm Up200m run/row 2 TGU- one each side with light weight 200m run/row 2 muscle cleans + 2 front squats + 2 push press- empty bar 200m run/row :20 handstand hold then.... Forward Arm Swings x 10 reps Reverse Arm Swings x 10 reps Bear Hug Arm Swings x 10 reps Over and Back Arm Swings x 10 reps

Mobility: Banded scarecrows x 2:00 https://www.youtube.com/watch?v=JxPiBVJSqK4&feature=youtu.be Wrist stretches x :30 each position

Skill: Push Press 6 sets of 4 reps sets 1-3 build load- suggested start @50-55% sets 4-6 remain

Clean warm up: 3 reps of each at bar weight or less then 30% 1RM clean clean pull from mid-thigh clean high pull from mid-thigh power clean from mid-thigh power clean from knees power clean

WOD 10:00 AMRAP 5 HSPU - Scale to box or downward dog HSPU- scale up to strict 10 Power cleans 135/95 or 60% your 1RM

10.10.17

Warm Up200m row or bike spiderman lunges x 5 reps each side inchworms x 5 reps seated low banded rows x 20 reps - attach a band to the rig at chest height. Pull the band to your chest, like rowing, keeping the shoulders down. Slowly return to extension. then...

Barbell bent over rows in snatch grip x 10 reps Muscle snatch from mid-thigh x 5 reps OHS x 5 reps

Mobility: 2:00 hold in squat position up against the wall. Back is flat on the ground. Butt is as close to the wall as possible. Use hands to push knees apart. 1:00 hold banded lat stretch each side

Snatch Warm Up: 1. Squatting quad snatch- hold the squat position with the bar across the quads. Weight back towards heels. Soft arms. Center of gravity mid-foot. Hold 10 seconds 2. Stand up in overhead position and hold 10 seconds-like the bar is 300# 3. Hold the bottom of the OHS for 10 seconds 4. Power snatch- pause at the catch and ride down in the squat. Hold for 3 seconds int he receiving position. Stand up. 5. Power snatch then OHS no pausing. then... 3 reps of pausing power snatch- pause 2' off the ground, at the knees and at the power position. then... 3 reps of pausing squat snatch- same pauses as above

Skill: squat snatch 10:00 EMOM 1 x squat snatch starting at light load and building if time practice snatch DL @ 100% x 3 reps x 2-3 sets

WOD 4 RFT Farmer Carry with KB 72/53 each hand x pylon and back Tire Flip x 8 reps Burpee x 12 reps

10.09.17

Warm Up:2:00 bike/row/run 20 box side step ups 10 MB hamstring curls- lay flat on the ground, place feet on MB and slowly bring the ball close to the body and then slowly extend legs 5 waiter squats each side- KB extended overhead in one hand while squatting 5 single side front racked squats each side- KB racked in one hand while squatting

Mobility: 30 seconds each side- single leg RDL with leg behind as a kickstand- body weight 1:00 couch stretch each side

Skill: Back squats 2 rounds not timed 7 reps @70% 5 reps @ 75% 3 reps @ 80%

WOD 5 RFT 9 thrusters 95/65 7 pull ups- sub ring rows

10.07.17

Make up Strength/Skill WOD: Teams of 2 One work, one rest Part 1 Row 600m 80 DUs or 240 singles 40 Deadlifts 185/125 Rest 2:00 Part 2 Run 600m 80 DUs or 240 singles 40 Power cleans 135/95 Rest 2:00 Part 3 Run 400m 20 C2B pull ups- sub pull ups 10 pull ups- sub ring rows Run 400m

10.06.17 30-30-30

Warm Up:Foam roll quads and adductors Foam roll lats and thoracic 3 x thru kip cadence complex 2 x kip swings 2x knee tucks 2x ttb then... 2 sets of: :20 Samson stretch each side :30 child's pose with shoulder variation -hands go behind the neck while in pose 4 inchworms + push up 6 gets ups 10 wall squats

Skill: Front squat 5 reps @ 75% 4 reps @ 80% 3 reps @ 85% 1 rep @ 90% 1 rep @ 95% 1 rep @ 100%

Primer: Abs Two sets of: Prone Plank Hold x 60 seconds Side Plank Hold x 30 seconds Supine Plank Hold x 60 seconds Side Plank Hold x 30 seconds Rest 60 seconds

Primer: 2 TTB drills 1. place band across the rig at chest level on the J-hooks. Start in front of the band and practice the kip swing for TTB. Band will assist you with rhythm. 2. work with a partner to have them place their hand out in front of the legs with your TTB swings. Raise your hand and have your partner try to keep hitting it with the feet.

WOD 30-30-30 30 Wall balls 20/14 both men and women 10' target 30 TTB 30 Cal row

10.05.17 Strong Man Part 2

Warm Up:200m run 200m row then... 5,4,3,2,1 Strict Pull-Ups Spiderman and Reach, each leg Kip Swings Deep squat progressions

Mobility: banded hip flexor stretch x :30 each side banded air squats x 20 reps banded clam shells x 10 reps each side ankle stretch x :30 each side

Primer: 8:00 EMOM min 1: Pistols x 8-10 reps each side Option A: from behind- 2 styles (foot behind on ground and foot wrap) Option B: in front- 2 styles (chair pistol and sliding pistol) https://www.instagram.com/p/BZBVX5HBdcV/embed/?autoplay=1 min 2: Single leg RDL with KB x 8-10 reps each side

WOD 4 Rounds 100m sprint Rest:30 100m sprint Rest :30 16 (8 each side) alternating sledgehammer strikes on tire Rest :30 120 foot sled push with body weight on sled Rest 1:00