12.26.17

Warm Up:3 rounds at an easy pace 4 alternating TGU 12 air squats- controlled pace 15 abmat sit ups

Mobility: Tricep smash on racked barbell x :30 each side Banded lat stretch x :30 each side Couch stretch x :30 each side Banded joint mobilization for ankles- 5 second hold for 10 reps each side https://www.youtube.com/watch?v=ILSbK8RnGdI

Skill: front squat complex

7 Sets: Pausing Front Squat + Front Squat *2 Second Pause in Bottom

Set #1 – 60% of 1RM Front Squat

Set #2 – 64% of 1RM Front Squat

Set #3 – 68% of 1RM Front Squat

Set #4 – 72% of 1RM Front Squat

Set #5 – 76% of 1RM Front Squat

Set #6 – 80% of 1RM Front Squat

Set #7 – 84% of 1RM Front Squat

WOD

5RFT

10 wall balls 20/14

3 Deadlifts 255/185

3 pull ups

3 push ups

OR

10 wall balls 20/14

3 deadlifts 295/205

2 ring muscle ups

12.23.17 'Dasher'

Open gym Dec 24th at 7am and Noon.  Closed on Christmas Day.  Merry Christmas!

Group Warm Up

WOD 'Dasher' 800m Row 30 KB swings 53/35 30 pull ups 30 cal bike 30 wall balls 20/14 30 cal bike 30 box jumps 24/20" 30 wall balls 800m Row 30 KB swings 30 pull ups

12.22.17

Holiday Schedule: Normal classes on the 23rd and 24th.  TTCF is closed on Christmas day.  Merry Christmas

Warm Up

2:00 Light Bike or Row

3 Rounds: 4 Samson Stretch Lunges (5 second hold in each) 6 Alternating Spiderman and Reach 8 Russian Baby Makers

1:00 Bike or  Row accelerating every :20s (slow, medium, fast paces).

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: Sumo Deadlift 4 sets of 6 reps building load start at 60% 1RM regular deadlift

WOD For Time 3 rounds 10 DB clean & jerk 50/35   35/20 3 Bar muscle ups or 3 c2b pull ups + 3 dips

Rest 2:00

3 rounds 5 deadlifts @ 65% your 1 RM regular DL 3 strict HSPU - sub piked from the box

12.21.17

Warm UpTwo sets of: Good mornings x 20 repetitions Air Squats x 20 repetitions Skipping for height x 20 meters Skipping for distance x 20 meters Backward skipping x 20 meters

Mobility: Twisted Cross (pec stretch) x 30 seconds (each arm)

Band squats (upper) with a partner: have the athlete place both hands inside a resistance band with the backs of the hands against the band.  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.  6-10 reps each

Primer: One set of: Wall Slides x 40 reps (or 2 minutes)

then...

Option 1 – Every 30 seconds, for 2 minutes (4 sets) of: Donkey Kicks x 12 reps

Option 2 – Every 30 seconds for 2 minutes (4 sets) of: Back-To-Wall Handstand Hold x 15 seconds

Barbell warm up: 5 Good Mornings 5 Back Squats 5 Snatch Grip Elbow Rotations 5 Snatch Grip Behind the Neck Presses 5 Snatch Grip Stiff-Legged Deadlifts 5 Overhead Squats

Primer: 3 sets of 3 reps tall snatch- start with empty barbell and add light load 3 sets of 2 reps snatch balance- light load and build

WOD 5 RFT 30 air squats 15 power snatches 95/65 25 DUs or 50 singles

12.20.17

Warm Up:400m row or bike 4:00 to foam roll quads, hamstrings, glutes, IT...

Two sets of: Banded Monster Walks x 10 reps in each direction Banded Lateral Walks x 10 reps in each direction Banded Squats x 10 reps Push-Ups x 10 reps

Skill: Back squats 5 reps @ 70% 3 reps @80% 1 rep @ 85-90% then... 6:00 EMOM 1 rep back squat @ 90% - if you missed out on past back squat series, then pick a lighter load.

WOD 15:00 EMOM Min 1: 12/10 cals row Min 2: 6 pull ups + 6 sit ups Min 3: 6 DB burpee box step overs 50/35    35/20  -- hold the DBs at a farmer carry position

12.19.17

Warm Up:300m row or bike 5 strict press 5 push press 3 split jerk 10 reps Cossack squats

200m row or bike

5 muscle cleans 5 tall cleans 3 power clean 10 spiderman lunges + reach

Mobility: Wrist stretches x :30 each position Couch stretch x 1:00 each side Foam roll thoracic and lats x 2-3:00

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

WOD Clean complex- build to heaviest load in 8 sets Each complex should be unbroken Power clean Push jerk Front squat Hang power clean Split jerk

Post wod: abs On a running clock for 3:00 start at 0:00- 0:10 1 tuck up + 1 v-ups + hold hollow position :10-:20

repeat complex :20-:30

repeat complex :30-:60

rest

12.18.17

Warm Up:3 Sets for Quality:

10 Goblet Squats, slow eccentric

25' Inchworm

25' Walking Lunge

15 Hollow Rocks

Mobility: Banded lat stretch x :30 each side Wrist stretches Tricep smash on racked barbell Banded hip flexor stretch x :30 each side

Primer: squat jumps x 10 reps V-ups with a PVC x 10 reps Air chair swings x 6-8 reps double unders x 25 reps

Skill: 12:00 EMOM min 1: front squat x 3 reps 185/125 or min 2: 15 DUs + 5 TTB

WOD 8:00 AMRAP 2 x sled pull with arms only 2 plates/1 plate- do this in the front part of the gym by the rowers. Line up the 4 sleds by the bikes and have each person pull the sled one length of the rope and then turn it around and pull the sled back to the bikes. That counts as the 2 lengths 3 x burpee wall climb- do a burpee next to the wall and then climb up the wall to comfort level 7 x box jump overs 24/20"