01.10.18

Warm Up:Two sets of: Row 250 Meters Burpees x 5 reps KB Deadlift x 10 reps

Mobility: Banded pec stretch x :45 each side Wall slides x 20 reps https://www.youtube.com/watch?v=VgEQ8njA8ac&feature=youtu.be Wrist stretches

Skill: push press behind the neck 3 reps @ 60% 3 reps @ 65% 2 reps @ 70% 2 reps @ 75% 1 rep @ 80% 1 rep @ 85%

WOD 6:00 AMRAP 7 power cleans 115/75 5 front rack reverse lunges (5 each side) 3 wall walks

Post WOD: abs 3 sets :20 hollow rock :20 hollow hold :20 flutter kicks 1:00 rest

01.09.18 30-30-30

Warm Up250m row or bike 4 air chair swings 6 med ball cleans 8 ring rows 250 m row or bike

Mobility:

Deep goblet squat with a plate- drive over the toes to one side and hold for :10 x 5 reps each Couch stretch x :30 each side Unilateral adduction with a mini band around the ankles- kick leg out to the side 5-10 reps- start with a small single leg squat- kick the other leg out like a fire hydrant stretch

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 Front squat x 3 reps Rest as needed; then repeat

Skill: clean complex 12:00 E2M (6 sets) starting at 60% 1 RM clean & jerk and build clean + front squat + jerk (first clean should be a squat clean)

WOD 30-30-30 wall balls 20/14 TTB burpee box jump overs 24/20"

01.08.18

Warm Up 400m row or bike 2 lengths spiderman lunges + reach 1 length bear walk 1 length crab walk

then... 2 sets - 8reps each pike push ups from a box or floor get ups glute bridges with feet on a box RDL single leg with KB

Mobility: Banded assisted upper anterior chain opener x 1:30 Inchworm + scap push up + press up x 5 reps https://www.youtube.com/watch?v=2MvvWZvBxzk&index=6& 3-5 kip swings or 3-5 ring swings (muscle ups)

Barbell warm up - snatch variation 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses behind the neck 5 Snatch grip stiff-Legged Deadlifts 5 Hang Muscle snatches 5 OHS

WOD Every 3:00 for 21:00 (7sets) 2 Muscle ups or 2 strict pull ups + 2 strict ring dips or 6 ring rows 5 Squat snatch 135/95 115/75 95/65 7 Burpees

01.07.18 Swim WOD

The 30s 100 free 30 deep water muscle ups 100 free 30 dips on blocks or parallelette 100 free 30 push ups 100 free 30 air squats 100 free :30 plank L / :30 plank R 100 free :30 handstand hold or squat hold

01.06.18

Swim WOD tomorrow at 9:30am

6545 Flying Cloud Drive.  Eden Prairie

Pool is located upstairs from the main entrance.  Bring a suit and towel- goggles if you have them.

Make up Strength/Skill

WOD Partners 20 partner deadlifts 455/315 100' OH MB run x 4 lengths of the front part of the gym/10 push ups- *partner A does the run while partner B does the push ups. Then partner alternate exercises 20 partner deadlifts 50' OH walking lunges with plate- 2 lengths of the front part of the gym/ 10 wall balls 20/14# 20 partner deadlifts 100' bear crawl- hide ears with arms- 4 lengths of the front part of the gym/10 KB swings 53/35#

01.05.18

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: 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 (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 50%-60%-70% then... 3 sets of 3 reps hang power snatch 60-65-70% then... 3 sets of 1 rep snatch segmented deadlift work at 90% with a :02 pause at 1" off the floor, the knee, and mid-thigh

WOD 3 RFT 20/18 cal row 12 thrusters 95/65 Rest 2:00 *stagger the starts on the rower so that one person starts right after the first rower is finished

01.04.18

Warm Up400m row or bike 3 sets of the DB complex 200m row or bike 2 sets of the DB complex 10 cals as fast as possible on bike or row 1 set of DB complex *you can build load on the complex, rest as needed between complexes DB Complex: start with a DB plank 1. right arm row 2. push up 3. left arm row 4. push up 5. jump to standing 6. clean 7. front squat with DB racked x 2 reps 8. push press x 2 reps

Primer: 6:00 EMOM min 1: kip & cadence complex 2-3 times 2 beat swings (kip swings) + 2 tuck ups (knees to chest) + 2 TTB min 2: L-sit hold on parallelettes- accumulate time- allow for rest in the minute

WOD 20:00 EMOM min 1: 12/10 cal bike min 2: 12 TTB- if feeling extra spicy do 2 muscle ups instead min 3: 30 DUs or 60 singles min4: 2 lengths sled pull with 2/1 plates on small sleds- pull the rope one length and run the rope back to the start