11.22.17 Clean Up Ladder

No 5:30 or 6:30pm WOD

Warm up: 1:00 easy bike or row 10 muscle cleans from the hang position 5 scap pull ups- engage and press against the bar 1:00 moderate bike or row 10 tall cleans 5 kip swings 5 air chair swings :40 fast bike or row 10 power cleans from the hang 5 strict pull ups or 5 ring rows with a press and row

Barbell Warm Up 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

Primer: 1 rep clean from the power position + 2 reps clean from the hang position 1-2 sets with an empty bar then 1 set at 75/55 and 1 set at 95/65

WOD: Clean Up Ladder 10:00 AMRAP with a partner 3 Bar muscle ups or 5 ring dips- no bands- scale first with static dips on boxes or parallettes or do toe tap ring dips 3 Power cleans- weight increases each round (person A does a round, then person B does a round at the same weight as A- then you increase the load for next round)

RX- mens 185/205/225/245/265/275/285 womens 85/95/105/115/125/135/145/155 Scaled- mens 135/145/155/165/175/185/195 womens 65/65/75/75/85/8595/95/105/105 (yes you do 2 rounds at the same weight)

11.21.17

Warm Up8:00 easy pace 250m row or 1:00 bike 5 inchworms with a hollow position and push up 5 tuck jumps 10 hollow banded pulls on a bench- tie a light band on the rig. Lay on a bench with no slack in the band grab it with arms extended. Shoulders down and press to the hips- hold the hollow position.

Primer: With a partner- band squats: warp a resistance band behind the ahtlete's knees and cross it in front. Pull on the ends of the bands to collapse the knees in and pull them forward. Instruct your partner to push out against the band while performing the squat. The band will help activate the stabilizing muscles in the hip, allowing for greater range of motion. Each athlete should do 5-8 squats

Skill: back squats 5 reps pause at bottom for 2 seconds @ 50% 3 reps @60-65% 1 rep @70-75% then... E2M 6:00 (3 sets) 3 reps back squat @ 80-85%

WOD 4RFT 10 Thursters 95/65 30 DUs or 60 singles 5 Strict pull ups- no bands on these- scale to toe tap pull ups for a racked bar or 8 ring rows where the athlete needs to press down and then ring row

11.20.17

Warm UpBike 12/10 cals 5 spiderman lunges + reach Russian baby makers x 10 reps Bear walk x 2 lengths of the gym- hide the ears with the arms and walk in a straddle position on the toes- straight legs and arms if you can. (like handstand walking in a pike) Crab walk 1 length of the gym both forward and backward 10 slow air squats to full depth- ass to the floor

Mobility: partner lat stretch- one person lays face down on the floor with their triceps and elbows flat on the ground and their hands behind the neck. Elbows should be really close to the head. Other person stands over their partner and takes their thumbs and puts them into the crease in the shoulder and rotates hands around the shoulder. Now you can press down on our partner to get a lat/tricep stretch. As you press focus on one side and then the other and then back to the center. wrist stretches x :30 each position deep squat progressions x 6-8 reps

Primer: 6 reps of jump to split -stand tall with the feet under the hips -bend slightly at the knees only and drive up in a slight jump -keeping your trunk upright, move quickly into the split position to land with equal balance between the feet -adjust the position and balance if needed and hold for 3 seconds 2 sets of 3 reps jerk balance- empty barbell and then light weight -begin with feet in a partial split position and the bar in the jerk rack position -dip straight down and drive straight back up -as the bar leaves the shoulders, keep the back foot planted and lift eh front foot to step out into the full split length -keep trunk upright and land in the full split length with equal balance between the feet

Skill: split jerks 10:00 EMOM 1 x split jerk @70-75% we are looking for perfect technique on each jerk. Assess the lift and rate it on a scale 1-10- 10 being perfect.

WOD 12:00 EMOM min1: burpee box jump overs x 10 reps 24/20" min 2: DB alternating snatches x 12 reps 50/35 or 35/20 min 3: hollow hold (scale with a hollow tuck hold) or handstand hold x 30 sec

11.18.17 Bring A Friend Day- fast and furious with sandbags

Bring a friend dayFun warm up game #1: Max UB Russian twists Form two lines with all people in class (or 3 if needed) Use 2 10# plates per person in the line. Make a stack of 10# plates at the end of the line. Each person in the line needs to hold the feet up position for a Russian twist. At the sound of go, the team needs to pass the plates from the stack through the line of people like a Russian twist until all plates are stacked at the other end of the line. The game keeps going until someone has to put their feet down on the floor.

Fun warm up game #2: make a line 2-3 lines with all people in class. Have each person lay flat on the floor spaced apart (enough to fit another person between). On the sound of go, the first person in the line gets up and does a burpee and then jumps over the next person laying flat and keeps doing burpees and jumping over until he/she gets to the end of the line. Then the entire line of people rolls forward and the next person at the start of the line does their burpees.

WOD Team of two Fast and Furious 14:00 AMRAP 1 work, 1 rest- always tag off 10 sandbag reverse lunges (5 each side)- bear hug the sandbag 6 sandbag alternating ground to shoulder (3 each side) 20 sandbag lateral hops (10 each side) 4 x Shuttle run- use the front part of the gym (by the KB rack) with down and back being One Rep.

11.17.17

Warm Up8:00 @ Easy Pace: 30 second Chest-to-Wall Handstand Hold 1 x Single Arm Farmers Carry, left - in the small part of the gym by the KB rack. Walk down and back with KB in the left hand. 1 x Single Arm Farmers Carry, right - same as above 3 x Shuttle Run -main part of the gym. Start under the wall ball wall and run to the first part of the rig. Run back. Run out to the garage door and run back. That's One Rep.

Mobility: seated cross shin with fold forward x 1:00 right leg in front, 1:00 left leg in front T-spine stretch on foam roller x 1:00 Banded lat stretch x 1:00 each side

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

Skill: clean- barbell cycling 5:00 EMOM- each minute do 5 reps Option A: 5 sets of touch and go power cleans 65-70% Option B: 5 sets of touch and go squat cleans 65-70%

WOD 12:00 AMRAP 15 power cleans 75/55 2 rope climbs bike 10/8 cals

11.16.17

Warm Up:2:00 row/bike or jump 5 wall balls 10 push ups 15 air squats 1:00 row/bike or jump 5 squat jumps 10 spiderman lunges + reach 15 front squats with empty barbell

Mobility: tricep smash x 1:00 each side squat hold and bounce/move around x 1:00- hang onto rig while doing this wrist push ups against wall- first with the back of the hand, then palms on wall with fingers pointing down

Primer: 4 sets of 8 Bulgarian split squats- light load or no weight, looking for perfect form

WOD 3 Rounds 15 Front squats 95/65 30 Over the bar lateral hops (15 each side) Rest 1:1 then For Time 500m Row 20 Wall balls 20/14 to 10' target both men and women 30 Sit ups 40 Mountain climbers (20 each leg)

11.15.17 Snatch Max Day

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: 5 snatch grip RDLs 5 snatch high pulls 5 muscle snatch 5 overhead squats 5 snatch grip push press 5 snatch balance 5 hang power snatch 5 snatch below the knee

WOD 5:00 EMOM 1 rep pause OHS + 2 snatch balance- start with an empty bar and add light load then... 6 sets of sets 1-3 power snatch + OHS + squat snatch 50%, 55%, 60% set 4- 3 squat snatch @ 70% set 5- 2 squat snatch @ 75% set 6- 1 squat snatch @ 80% then... last 10:00 work to a heavy single squat snatch