11.06.17

Warm Up:200m row 10 Russian baby makers 10 PVC pass thrus 10 PVC tall cleans 10 PVC OHS 200m row 10 spiderman lunges 10 slow front squats- empty barbell 10 strict press- empty barbell

Mobility: Banded lat stretch x :45 each side Wall squat hold x 1:30 Wrist stretches x :30 each position Tricep smash on racked barbell x 1:00 each side

Skill: clean & jerk 3 sets of 3 tall jerks + 3 tall cleans- start with empty barbell to move to light load then... 3 sets of 3 jerk balances + 3 high hang squat cleans- start with light load and build

*tall jerk- stand tall with the bar pressed to the top of the forehead. As the feet transition, punch against the bar with the arms to push down into a quarter squat depth. Move head back through the arms and lock out the same time the feet reconnect with the ground. Hold the receiving position for 3 seconds. *jerk balance- begin with feet in partial split position. Dip and drive bar straight up, keep the back foot planted and lift the front foot to step out into the full split length.

WOD 7:00 EMOM 1 rep C& J 1- @ 50% 2- @55% 3- @60% 4- @65% 5- @70% 6- @75% 7- @80% then... E2M 1 rep C&J 1 @ 84% 1 @88% then 5 sets of heavy singles

11.04.17

Make up Strength/Skill WOD Team of 2- one work, one rest on all parts part 1 10:00 AMRAP 20 HSPU or sub downward dog push ups or box pike push ups 30 Box jumps 24/20" 40 DB alternating snatches 50/35 or 35/20

Rest 3:00 part 2 5:00 AMRAP max reps of wall balls 20/14

11.03.17

Warm Up2 Rounds: 1:30 Light Row or Bike 5 Hand-Release push ups 10 Slow Air Squats :30s Single leg RDLs - one side per round- keep other foot on ground behind

2 Rounds: 1:30 Light Bike or Row 5 Wall Squats 10 Banded Good Mornings

Primer: 9:00 EMOM min 1: hollow banded pulls x 15-20 reps use a light band. Tie to the rig- lay on a bench- reach back to band with straight arms, no slack in the band. Hit the hollow position on the bench (scale to a tuck position) and pull the band with straight arms down to the hips. key points: 1. don't let shoulders drop every time you bring band back behind you- stay in hollow position. 2. go to scaled if you get tired 3. pull with straight arms 4. more resistance move further away from the band min 2: supermans x 15-20 reps min 3: sumo squat hold x :45- hold in a passive squat

Demo and practice TTB with the kip cadence complex 2 kip swings 2 knees to chest swing 2 TTB

WOD 10:00 AMRAP 2 Sandbag cleans 2 TTB 4 Sandbag clean 4 TTB 6 SB cleans 6 TTB keep adding 2 reps until time expires

11.02.17

Warm Up2:00 bike or row foam roll lats x 1:00 foam roll thoracic x 1:00 :30 Deadhang on pull up bar 10 Pushups 3 Spidermans and reach each side :30s second Samson Stretch each side

Empty Barbell 2 rounds of: 5 Good Mornings 5 Pausing Front Squats 5 Stiff-Legged Deadlifts

Mobility: wall squat hold x 1:30- back on ground, feet on wall Hawaiian squats x 6-8 each side - hold the rig post, cross one leg over the other knee and squat down slowly to full depth and stand up

Skill: front squat 5 reps @ 65% 3 reps @ 75% 1 rep @ 85% then 10:00 E2M (5 sets) 4 reps front squat @ 70-75%

WOD 4 RFT 5 C2B pull ups or sub pull ups 10 Push ups 15 KB swings 53/35 Rest 1:00 try to beat your time each round

11.01.17

Warm Up2:00 row or bike 2 rounds of: 10 muscle cleans 10 barbell RDLs 5 foot on ground or foot wrapped pistols- each side 5 inchworms

Mobility: Banded Scarecrow x 1:30

and then …

One set of: Banded Lat Stretch x 45 seconds per side https://www.youtube.com/watch?v=iaAsxl0OfIc Banded Tricep Stretch x 45 seconds per side https://www.youtube.com/watch?v=RHHWOrEelSM&index=4

and 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 Banded Tricep Stretch x 45 seconds per side

Skill: 6 sets of 1 halting clean deadlift + 1 hang clean build to your 65%over the 6 sets- work perfect technique with light weight *halting clean DL- push the legs to separate the bar from the floor smoothly. Maintain the same back angle and shift the weight to the front edge of the heel as the bar moves toward the knees. Continue pushing with the legs, maintaining the balance over the front edge of the heel, and allow the shoulders to move forward slightly to each the mid-hang position. Hold the mid-hang position for 3 seconds. Return the bar to the floor at a controlled speed, trying to move through the same correct positions on the way down

WOD 21-15-9 Push jerks 95/65 Cals row Rest 4:00 21-15-9 Power cleans 95/65 DUs or singles x 2

10.31.17 Happy Halloween

6:30pm WOD tonight is cancelled.  Trick or Treat instead. 

Warm Up 2 rounds 40 Single unders 10 sit ups 5 muscle snatches- empty bar 5 snatch balances- empty bar 1:00 wrist stretch

Primer: 9:00 EMOM min 1: 5 sitting wall balls min 2: 5 plank ball pops- each side min 3: 10 shoot thrus on boxes

Skill: snatch 2 sets of 3 snatch push press + 1 snatch balance @ 65-70% 2 sets of 3 snatch push press + 1 snatch balance @ 70-75%

WOD 12:00 EMOM min1: 3 reps squat snatch 155/105 or 70-75% 1RM min2: run to the fence and back or 200m bike or row

10.30.17 'Forty'

Warm Up2:00 run/row/bike 10 single arm KB swings 10 single arm KB push press 10 single leg RDL with KB 1:00 DUs or single unders

Mobility: banded air squats x 15 banded clam shells x 10 each side banded glute bridges x 15 banded monster walk x 10 steps each direction

then.. superhero complex 2 times spiderman hold :30 each side + superman hold :30- heels together

WOD 'Forty' 40 back squats 95/65 40 burpees 40 DUs 40 front squats 95/65 40 burpees 40 DUs 40 OHS 95/65 40 burpees 40 DUs