10.20.17

Warm Up:300m row/run or bike 15 banded tricep extensions 10 spiderman lunges + reach 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 300m row/run or bike

Mobility for OHS 2:00 Wall squat with back flat on the floor, butt close to wall- pull knees apart 1:00 Thoracic stretch with empty barbell and foam roller- foam roller on thoracic- hips are high to start, hold the barbell with extended arms and slowly drop hips to ground :45 each side Bully stretch- tie a band at shoulder height on rig. Arm goes behind the back with the band in the hand like a bully is holding you. For an extra stretch take the opposite hand and grab the head and pull the neck to the side opposite the bully stretch. Each stretch is seen in the Kelly Starrett video below: https://www.youtube.com/watch?v=HgEgIGE2ZI8

Skill: OHS 5 sets of 5 reps building load

WOD 3 RFT 30 ball slams 30/20 20 box jump overs 24/20"

10.19.17

Warm Up:Warm Up 300 Meter Jog @ 50% 100 Meter Walk 300 Meter Jog @ 60% 100 Meter Walk

Followed by…

One set of: Samson Stretch x 10 reps (each leg) Reverse Lunges x 10 meters High Knees x 20 meters One Leg Jumps x 10 reps (each leg)

Three sets of: Banded Hamstring Curls x 30 reps https://www.youtube.com/watch?v=KEWy6fD9l2M&index=11 Rest 20 seconds Banded Glute Bridges x 30 reps Rest 20 seconds Bent Over Supinated-Grip Barbell Rows x 10 reps- light weight- make sure to row to somewhere between the belly button and the waist Rest as needed

Skill: Two sets of: Super Slow Front Squats x 4 reps with empty bar or no weight Rest 2 minutes

The intention here is to be super slow on the way down and super slow on the way up. The goal is to have 25 seconds under tension, around 12 seconds down and 12 seconds up. Do not stand all the way up but go up only 3/4 of the way and then pull yourself right back into your next squat.

WOD 4 RFT KB swing x 10 reps 53/35 KB sumo deadlift high pull x 10 reps 53/35 Flutter kicks x 20 (L+R =1) DUs x 40 reps or 80 singles

10.18.17

Warm Up500m row or 400m run 10 PVC thrusters 10 Walking lunges 5 inchworms 5 deep squat progressions

Mobility: 4 position wrist stretches x :30 each Banded hip flexor stretch x 1:00 each side

WOD As many rounds and reps in 40 minutes: Shuttle Run x 5 (ramp to ramp- out and back is 1 rep) Russian Step Ups x 20 reps (10 reps per leg to a 20″ box) Handstand Push-Ups x 10 reps Row x 20/15 calories Burpees x 15 reps Push Presses x 20 reps 45/35# Sled Push x pylon and back 2/1 plates on sled

*Russian step up is one foot on the box, when you get to the top of the box drive the other knee up and stand up tall before coming down off the box

10.17.17

Warm Up:800m run 10 MB lateral throws to a partner 10 MB cleans + throw to a partner

Mobility: Overhead Barbell Underarm Stretch x :30 with snatch grip :30 with jerk grip Split stance adductor mobility x 1:00 each side : https://www.youtube.com/watch?time_continue=69&v=9W8JS9A9hDI

and then …

One set of: Scap Push-Ups x 10 reps Push-Ups x 10 reps Dive-Bomber Push-Ups x 5 reps (push up into a cobra pose/seal pose)

Primer: Abs 8:00 EMOM min 1: 10 shoot thrus (watch the first part of the video- shoot legs thru and back. that's it) https://www.youtube.com/watch?v=B0kKQs-G6Lc min 2: :30 handstand hold min 3: 15 v-ups or tuck-ups min 4: :15 hollow hold

WOD 10:00 AMRAP 1 ring muscle up or 1 pull up 5 air squats 5 sit ups each round you add 1 muscle up or pull up, 5 squats and 5 sit ups until time is expired

10.16.17

Warm Up:1 length of the gym forward bear crawl- elbow to knee, up on the toes kind of crawl Russian baby makers x 10 MB hamstring curls x 10 - slow eccentric 1 length of the gym high knee skip Seated low banded row x 20 1 length of the gym reverse bear crawl- knee to elbow and up on toes

Mobility: Banded lat stretch x 1:00 each side Frog pose 2:00 hold- Walk the knees out to the sides as wide as comfortable. Bring the ankles directly behind the knees with the feet turned out towards the side walls. Bring the elbows and forearms on to the floor. Slowly exhale pressing the hips towards the back wall until you feel a deep stretch in the hips and inner thighs.

Clean warm up: 2 sets of 5 reps of each exercise. 1st empty bar, then no more than 95/65 5 clean grip RDLs 5 clean high pulls 5 muscle cleans 5 front squats 5 clean grip push press 5 tall cleans 5 hang power cleans 5 cleans below the knee

WOD 20:00 E2M- every 2:00 2 squat cleans start at 65% 1 RM and add weight each set

10.14.17

Make up Strength/Skill WOD 8 Rounds total with a partner 18:00 time cap Partner A completes one round of: 10 power cleans 95/65 10 lateral hops over bar run to the fence and back Partner B hangs from the pull up bar while partner A completes round of work. Every drop off the pull ups bar is 5 push ups. Switch tasks once partner A returns from the run.

After 8 rounds total, use remaining time on the 18:00 clock to accumulate max reps of sit ups. One person working at a time. Score is number of reps of sit ups.

10.13.17

Warm UpJump rope 1:00 5 inchworms 10 slow and controlled RDLs with empty barbell Skaters :30 5 inchworms 10 slow and controlled OHS with empty barbell Tuck jumps :30 10 tall snatches with :02 pause at the receiving position with empty barbell

Mobility for DL 1:00 each side of Hammer Nail Glute Mobilization: https://www.youtube.com/watch?time_continue=76&v=Y4bBHKjK2Bw 1:00 each side of Split Stance Adductor Mobilization: https://www.youtube.com/watch?time_continue=69&v=9W8JS9A9hDI

Skill: Deadlift 5 reps @ 50% 5 reps @ 60% 3 reps @ 70% 3 reps @ 80% 1 rep @85% 1 rep @ 90% 1 rep @95+%

WOD 4 RFT 8 Power snatch 115/75 95/65 65/45 8 OHS 115/75 95/65 65/45 8 Box jumps 24/20"