12.08.17

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:

Band Assisted Upper Anterior Chain Opener 1:00

Band Assisted Hip Flexor Stretch x 30 seconds per side

Two sets of: Banded Pass Thrus in the Squat x 10 reps Leg Swings x 10 forward reps/10 backward reps per leg

Barbell Warm-Up With an empty barbell, complete the following: Snatch Grip RDL x 3 reps Snatch Pull x 3 reps Muscle Snatch x 3 reps OHS x 3 reps Snatch Balance x 3 reps Tall snatch x 3 reps Snatch x 3 reps

Skill: snatch

Complete 8 sets of the following complex: 1 snatch pull + 1 squat snatch + 1 OHS start with 50% 1 RM and load to 75%

then... Complete 4 sets of snatch DL with pauses at 2" off the floor, knee and mid-thigh work at 95-100+%

WOD: 8:00 AMRAP 3 Deadlifts 225/185 6 Sandbag ground to shoulder 12 Hollow rocks

12.07.17

Warm Up:400 Meter Light row or bike into: 2 Rounds: 4 Samson Stretch Lunges (5 second hold in each) 8 Alternating Spiderman and Reach 12 Russian Baby Makers

Primer: 9:00 EMOM min 1: shoot thrus- https://www.youtube.com/watch?v=20pZiKH2mJw 5-7 reps of shoot body thru and do 1 rep dip.  Shoot body back thru and do 1 rep push up min 2: inverted rows- rack a bar low on the rig.  place a box out front for the feet.  Row body up to bar. 5-7 reps min 3: pistol progression- athletes choice- foot behind, foot wrapped on ankle, squat to elevated mat or box, candlestick roll to one leg, sit on box and work from the bottom of the pistol, stand on box 6-8 reps total

WOD Every 8:00 for 24:00 (3 sets) one round 40/30 cals on bike 20 burpees to a plate- jump up on the plate at the finish of the burpee 20 strict press 45/35- no adding weight here- keep it light! *some athletes start on the bike, some end on the bike

12.06.17

Warm Up:Two sets of: Assault Bike x 30 seconds Deep Squat Progression x 3 reps Push-Ups x 10 reps

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

Barbell warm up: 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

Skill: cleans- start with light load and build to no more then 65-70% 1RM clean 3 sets of 3 reps high hang cleans then.. 3 sets of 1 x high hang clean + 1 x hang clean then... 3 sets of 1 x hang clean + 1 x clean from the ground

WOD 10-8-6-4-2  power cleans 155/105 15-12-9-6-3 TTB- sub ttb laying on the ground or V-ups 20 DUs in between each  round- sub 40 singles

*round 1 would look like this: 10 power cleans + 15 TTB + 20 DUs

12.05.17

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

Spend 3-5:00 with mini-bands doing glute activation

Skill: front squats 5 reps @ 65% 3 reps @ 75% 1 reps @ 80% then... 6:00 EMOM 3 reps front squat @ 75-80%

Skill: push press 6 sets of 2 reps set 1: 65% set 2: 70% set 3: 75% set 4-6: stay at 80%

WOD 6:00 AMRAP 5 box jumps 10 air squats 15 sit ups

12.04.17

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 slow and controlled front squats 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 @ 60% 5 reps @ 65% 3 reps @ 70% 4 reps @ 80% 3 reps @ 85% 2 reps @ 90%

WOD For Time 20/15 cal bike 15 c2b pull ups 40 wall balls 20/14 15 c2b pull ups 20/15 cal bike

sub regular pull ups or ring rows with the press and pull movement cals on rower should be 25/20

12.02.17

Group Warm Up WOD For Time 5 Rounds 1 Muscle up- sub strict C2B or strict pull up 10 Push ups- sub incline instead of knees 15 Air squats

4 Rounds 8 HSPU sub piked hspu from a box 15 KB swings 53/35

3 Rounds 15 Box jumps 24/20" 10 DB snatch 50/35

2 Rounds 50' Overhead walking lunges 45/25 plate 30 Abmat sit ups

1 Round 40 Burpees

12.01.17

Warm Up2 rounds 2:00 bike or row 15 sit ups 10 push ups 5 Russian baby makers 5 PVC pass thrus- shrug shoulders and then pass thru

Shoulder Activation Two rounds of: 15 seconds of Dumbbell Lateral Raises 15 seconds of Hercules Hold with Thumbs Facing Up

Rest 60 seconds, and then…

Two rounds of: 15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up 15 seconds of Hercules Hold with Palms Facing Up

Skill: Jerks 3 sets of 3 tall jerks - start with empty barbell to move to light load then... 3 sets of 3 jerk balances - 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.

8:00 EMOM 1 rep split jerk @ 75-80%

WOD 3 RFT 15/12 cals assault bike 21 KB swings 53/35 12 TTB- sub ttb on the floor

Post WOD Abs 3 sets of :20 L-sit hold on parallelettes or rings :30 wall facing handstand hold :40 double KB front rack static squat- athlete picks weight