01.18.17 Tri Sprint Intervals

Warm Up: Assault Bike or Row x 3 minutes @ a light pace

Into …

Band Assisted Hip Flexor Stretch x 60 seconds per side Deep Squat Progressions x 5 reps

Banded Monster Walks x 20 reps fwd/backward

Banded Lateral Walks x 20 reps each direction

At the 10:00 mark, complete: Three sets of: 5 Jumping Air Squats 10 Air Squats 15 V-Ups 20 Double-Unders

WOD: Tri Sprint Intervals 5 x 4:00 on / 4:00 off 30/20 cal row 20/14 cal bike max 10m shuttle sprints in remaining time

01.17.18

Warm Up:250m row 10 box step ups 10 goblet squats 10 KB swings

250m row 10 muscle cleans 10 front squats 10 kip swings

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

Clean 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

WOD Team of 3 round 1 Each person needs to complete 3 rounds of the following- one round at a time 5 hang power cleans 155/105 115/75 95/65 10 box jump overs 24/20" Rest 2:00 round 2 Each person needs to complete 2 rounds of the following- one round at a time 10 front squats 155/105 115/75 95/65 10 C2B pull ups or ring rows Rest 2:00 round 3 Each person needs to complete 2 rounds of the following- one round at a time 40 DUs or 10 attempts 15 KB swings 53/35

01.16.18

Warm Up:Two sets of: Row x 500 Meters @ light pace Kettlebell Swings x 15 reps Goblet Squats x 10 reps

then.. Foam roll thoracic and quads/adductors couch stretch x :30 each side

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: Deadlifts 15:00 to work on the following: 4 reps@ 60% 3 reps @70% 2 reps@ 80% 4 reps @65% 3 reps @75% 2 reps @85%

Take 5-8:00 to build to your 90% 1RM thruster weight

WOD: brought to you by: Elijah 'EZ' Muhammad 5-4-3-2-1 Thrusters at 90% your 1RM 10 DB snatches 50/35 35/20 50 DUs or 100 singles

01.15.18

Warm Up: 3 Rounds: 30 Single Unders or Double-Unders 15 Calorie Row 12 Abmat Sit-Ups 9 Slow Banded Good Mornings 3 Strict Pull-Ups+ 3 air chair swings

Mobility: get into a lunge position- kneel tall, don't lunge forward, pull hips under and squeeze the glutes. Hold this stretch for :30 each side, contracting and releasing every :05.

get into a spiderman lunge position- leave back leg off the ground, with the leg out front, take the opposite hand on the knee and drive the knee out while keeping the foot flat on the ground. Contract as hard as you can and then relax. Do this for :30 each side.

banded lat stretch x :30 each side tricep smash x :30 each side- use your racked bar

SKill: Front squat 1 rep pause front squat- pause at the bottom for :02 + 1 rep front squat set 1-2 @ 70% set 3-4 @ 75% set 5-6 @ 80%

WOD 4 RFT 20/16 cal row 10 power snatch 95/65 5 TTB or Bar muscle up- try for unbroken on these

01.13.18 Bring a Friend Day

Make up Strength/Skill

WOD Partners 4 RFT 5 Power cleans/ 10 Back squats 155/105 135/95 15 Pull ups / 15 Push ups 20 Alternating plate hop burpees 25 Sit ups

*As a team of 2 decide with one bar, decide who does the cleans with the bar and then who does the back squats. The bar weight is the same for cleans and squats. Then one person on the team does all the pull ups while the other person does all the push ups. You can change exercises each round if you like. The burpee is done with the jump to a 45/25 plate and they alternate between the partner with a total of 20 burpees (10 each person). The sit ups can be divided however with one working, one resting.

01.12.18 Open 14.1

Warm Up:300m row or run 5 broad jumps 10 skaters 10 PVC platter squats 10 PVC pass thrus at the bottom of the squat 1:00 foam roll thoracic spine

Two sets of: Incline T Raises x 10 reps (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps (face down, raising straight arms at 45 degrees) Incline I Raises x 10 reps (face down, raising straight arms in front)

Mini- bands 1:00 dead bug hold- band around knees and around the elbows :30 clam shell hold each side :30 fire hydrant hold each side

Barbell warm up for snatches 5 reps each with empty bar, then 3 reps each with light load

Snatch grip RDL Snatch pull below the knee muscle snatch OHS snatch press from behind the neck tall snatch hang power snatch snatch below the knee

WOD Open 14.1 10:00 AMRAP 30 DUs or 60 singles 15 power snatch 75/55 or 65/45

01.11.18 'Rowing DT'

Warm Up15-12-9: Calorie Bike or Row After each round, complete… 5 Wall Squats 30 Seconds: Hawaiian squats- hang onto rig post with legs in the figure 4 position, squat down using the post as a guide for staying upright in the squat 20 Double-Unders

Mobility: banded lat stretch x :30 each side couch stretch x :30 each side deep goblet squat hold with a plate- move side to side to stretch ankles thread the needle stretch x :30 each side

SKill: squats and hspu 8:00 EMOM min 1: 6 reps back squat @ 55-60% min 2: 4 strict hspu or strict piked box hspu

WOD- 'Rowing DT' 3 RFT Row 400m 1 round of DT 155/105 12 Deadlifts 9 Hang power cleans 6 Push jerks