11.30.17

Warm Up:Dynamic warm up of lengths of 1. walking lunges with arms overhead- forward and reverse lunges 2. figure 4 squat- ankle over the knee and squat down. take a step forward and repeat 3. Cossack lunge 4. inchworm with a hollow position and push up 5. walk on toes/ walk on heels 6. shuffle 7. skip 8. leg swings

Mobility for squats banded hip flexor stretch x :60 each side banded dead bug hold x 1:00 - put mini-band around the knee banded clam shell hold x :40 each side banded monster walks x 16 steps each direction banded lateral walks x 16 steps each direction

Skill: back squats with Double Unders BS 5 reps @ 70% + 50 DUs BS 4 reps @ 75% + 40 DUs BS 3 reps @ 80% + 30 DUs BS 2 reps @ 85% + 20 DUs BS 1 rep @ 90% + 10 DUs if you are not doing double unders then you are making 10 attempts for each set

WOD 7:00 AMRAP 7 power cleans 95/65 7 thrusters 95/65 7 bar facing burpees

11.29.17 Interval DB 'DT'

Warm Up:2:00 row/run/bike bear walk- hide ears with arms crab walk- both forward and backward inchworm with a hollow push up position 1:00 jump rope- singles or doubles

Push Up variations 5 reps regular push ups 5 reps getting hands closer together- each rep move hands close so that the last rep you are touching fingertips. 5 reps getting hands wide 5 reps hands by the hips

Mobility: partner shoulder stretch x :20 each person- on person sits on the floor, legs extended and arms extended overhead. Another person slides arms through their partners extended arms and around to their shoulder blades. Hands should rest on shoulders with fingers down and palms in. Squeeze the arms and pull slightly up while pushing into the shoulder. hollow banded pulls on bench x 20 reps

Skill: Bench Press 5 reps @ 60% 3 reps @ 70% 3 reps @75% 2 reps @80% 2 reps @85%

WOD Interval DB 'DT' 5 RFT 12 Deadlifts 50/35 9 Hang power cleans 50/35 6 Push Press 50/35 Rest :30 after each round

11.28.17

There is no 6:30pm or On Ramp this evening.  The gym is holding a special event for Red Bull.  Thanks. Warm Up 200m 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: PVC platter drill- 5 platter squats then 5 platter squats with a pause at the bottom of the squat to switch the hands on the PVC to regular grip. Then stand up.

Partner band squats (lower) x 5-8 reps each - wrap a resistance band behind the athlete'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.

Partner band squats (upper) x 5-8 reps each - wrap the red resistance band around the back of the hands. Holding onto the band to create resistance, have the athlete place both arms overhead and pull back from the shoulders to keep tension while performing a squat.

Primer: 3 sets of 3 reps snatch balance 40%-50%-60% then... 3 sets of 2 reps hang snatch 50%-60%-70%

WOD For Time 4 rounds 6 hang snatch 95/65 8 box jumps 24/20"

800m Row

4 rounds 6 power snatch 95/65 8 box jump overs 24/20"

11.27.17

Warm Up 2 rounds 250m row hang from pull up bar x :30 strict pull ups x 3-5 reps With an empty barbell, perform: Clean-Grip Romanian Deadlift x 3 reps Clean Pull x 3 reps Muscle Clean x 3 reps Power Clean x 3 reps Rest as needed; then repeat

Primer: 3 rounds of the complex starting with light weight on the bar 1 clean from the power position + 2 cleans from the hang position then.. 3 rounds of the complex starting at the ending weight from above 1 clean from the power position + 1 hang clean + 1 clean below the knee

WOD Partner Up 15:00 AMRAP 400m run- done together 20 power cleans 135/95 115/75 95/65 20 pull ups- no bands- sub with toe tap pull ups from a racked bar or ring rows with the lat engagement *1 person works, 1 person rest on the cleans and pull ups. Run together.

11.25.17

Make up Strength/SkillMobility: PVC platter drill Partner stability drills with bands band squats (lower)- band around the knees band squats (upper)- band around back of hands

WOD OHS 10-9-8-7-6-5-4-3-2-1 Each set is for load. If you fail a set, you redo. Look to increase load. Record your heaviest. Pair up or triple up on racks. Rest as needed.

11.24.17

WOD at 8:00 and 9:00am ONLY Today!

Warm Up 1:00 Row or bike 3 rounds 10 single arm KB swings 10 single arm KB push press 10 single leg RDL with KB then... 1:00 DUs or single unders

Mobility: foam roll thoracic spine lacrosse ball smash scap banded lat stretch x :40 each side banded hip flexor stretch x :40 each side squat hold with hanging onto the rig- move around on feet- stretch ankles, hips x 1:00

WOD 16.4 from the open with a partner 13:00 AMRAP 55 Deadlifts 225/155 135/95 55 Wall balls 20/14 55 Row for cals 55 HSPU sub piked hspu or hand release push ups *1 work, 1 rest

Post WOD: Abs 4 rounds 10 hollow rocks- scale to tuck position 10 v-ups or tuck ups 20 sec hollow hold or tuck hold Rest 1:00

11.23.17 Happy Thanksgiving!

WOD at 8am ONLY today

Warm UP 8:00 dynamic warm up with coach line drills

Primer: Banded good mornings x 15 reps Banded walks x 10 reps each direction PVC platter drill

5:00-8:00 warm up for Deadlift or Snatch

WOD: 60 min time cap Part A: For Time 100 lateral burpees over the bar Part B: For Time 100/70 cals assault bike Part C: For Time 100 KBS 70/53

Every 60 seconds do either 1 rep DL or 1 rep Snatch part A DL 185/135 Snatch 115/75 part B DL 225/155 Snatch 135/95 part C DL 275/185 Snatch 155/105

Each workout begins with a deadlift or a snatch. Rest 5:00 between workouts