11.14.17

Warm Up:Jump 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 5 deep squat progressions 10 strict presses with with empty barbell then... 3 rounds of the kip cadence complex 2 kip swings + 2 knee tucks + 2 TTB

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: Push Press 6 sets of 3 reps set1- 55% set2- 65% set3- 70% set4-6 stay at 75%

WOD 3:00 AMRAP Deadlift x 8 reps 245/185 TTB x 15 reps sub hanging knee raises DUs x 50 reps or 100 singles

Rest 3:00

3:00 AMRAP Deadlift x 8 reps 225/155 TTB x 15 reps DUs x 50 reps

Rest 3:00

3:00 AMRAP Deadlift x 8 reps 185/125 TTB x 15 reps DUs x 50 reps

11.13.17

Warm Up:2:00 light row or bike 16 Medicine Ball Squats 8 Rotational Medicine Ball Throws/side 8 tall to half kneeling get ups with MB- hugging ball

Mobility: Spend 2 minutes on each leg in the Perfect Stretch.https://www.youtube.com/watch?v=aI6TDSBlO5M

and then …

Spend 2 minutes on each side rolling out the lats

and then …

Two sets of: Wrist Stretch x 30 seconds (place palms on the floor with fingers facing you and then sit back, keeping your palms on the floor the entire time) Banded Lateral Walks x 20 steps in each direction Banded Hip Bridges x 10 reps

Primer: work on your most needed drills for gymnastics 1. kip swings 2. air chair swings 3. ring rows- parallel or incline 4. ring transition work for muscle ups 5. wall walks 6. box piked HSPU 7. pistol progressions- foot behind, foot in front

WOD E2M for 16:00 (8 sets) 15/12 cal bike or 20/18 cal row in remaining time complete 1-3 reps muscle ups or 3-5 reps most needed gymnastics movement

Post WOD: Abs 3 sets of :30 hollow rock :30 hollow hold :30 hollow rock 2:00 rest

11.11.17 '21 GUNS'

Make up Strength/Skill WOD: Veterans Day Hero WOD '21 Guns' AMRAP 21:00 400m Run 21 push ups 21 box jumps 24/20" 15 burpees 9 pull ups

The WOD, created for "WOD with Warriors," as a functional fitness tribute workout held twice a year on Veterans and Memorial Day in the US to honor our Nations Warriors, past, present, and future." The 21- minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five branches of the military. A 21 Gun Salute is the US' highest display of honor, appropriately reserved for fallen troops on Memorial Day.

11.10.17

Warm Up300m row or bike 20 DUs 10 front squats -empty bar 5 push press- empty bar then.. 30 Second Side Plank (left) 30 Second Shoulder circles in the plank position 30 Second Side Plank (right) Rest 15 seconds 30 Second Supinated-Grip Hang from Pull-Up Bar Rest 15 seconds Kettlebell Windmill x 5 reps each side - two hands on the KB as you swing it around your waist

Clean Warm Up: empty barbell 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 Teams of 2 Complete 2000m row 1 person rows, 1 person completes one round of:

3 Muscle ups 4 Squat cleans 135/95 4 Jerks 135/95

After each round partners switch until the 2K row is complete

Intermediate 3 C2B pulls + 3 ring dips 4 Squat cleans 115/75 4 Jerks 115/75

Scaled 6 Ring rows 4 Squat cleans 95/65 4 Jerks 95/65

11.09.17 30-30-30

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 sets of Tall snatch x 2 reps- empty bar

Followed by…

3 sets of Snatch Balance x 2 reps- light load

3 sets of High Hang Snatch x 3 reps @ 50%

Followed by…

3 sets of High Hang Snatch + Hang Snatch @ 60%

Followed by…

3 sets of Hang Snatch + Snatch @ 70%

3 sets of Snatch High Pull @ 80%

WOD 30-30-30 30 Deadlifts185/135 30 Power cleans 135/95 30 Power snatches 96/65 *use one bar and unload as you go

11.08.17

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 1:30 https://www.youtube.com/watch?v=JxPiBVJSqK4&feature=youtu.be Wrist stretches x :30 each position Banded hip flexor stretch x :45 each side

WOD 15-12-9-6-3 Thrusters 95/65 Bar facing burpees

Post wod: Abs 3 sets of: straight leg sit ups x 20 reps Russian twists (no weight) x 30 reps (15 each side) hollow rocks x 45 seconds rest as needed in between sets

11.07.17

Warm UpTwo sets of: Samson Stretch x 10 reps each leg Reverse Lunges x 10 reps each leg High Knees x 2 lengths of the gym One Leg Jumps x 10 reps each leg

One set of: Scap Push-Ups x 10 reps Push-Ups x 10 reps Dive-Bomber Push-Ups x 5 reps Prone Plank Hold x 60 seconds (on elbows)

Moblity: T-spine stretch on foam roller x 2:00 Couch stretch x 1:00 each side

Skill: back squats 5 reps @65% 3 reps @70% 1 rep @80%

10:00 E2M 3 reps back squat @75-80%

WOD 20 Rounds with a partner alternate :50 hard row :10 transition partner one rows while partner two rests your team score is meters rowed