02.26.18

Warm Up2:00 Row/bike

Shoulder Circuit Bicep Openers x 10 reps Xiopang x 10 reps Bent Over Rows x 10 reps Bicep Curl + Push x 10 reps

then..

2 sets of: DB single arm strict press x 5 each side Bent over barbell rows x 10- wide snatch grip RDL with barbell x 10

Mobility: Banded lat stretch x :30 Tricep smash x :30 Deep goblet squat x :45

Snatch 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 Close Grip Overhead Squats x 3 reps Snatch Balance x 3 reps Tall Snatch x 3 reps Snatch x 3 reps

Skill: Snatch EMOM

10:00 EMOM 1 rep snatch- build load- start at 55-65%

WOD

6 Rounds

E2M complete one round of:

5 strict pull ups- or scap pull ups- or hardest ring row with lats activated

10/8 cals on assault bike

12 GHD or abmat sit ups

post slowest round

02.24.18 Open 18.1

WORKOUT 18.1

Complete as many rounds as possible

in 20 minutes of:

8 toes-to-bars

10 dumbbell hang clean and jerks

14 / 12-cal. row

VARIATIONS

Rx’d:

(Ages 16-54)

Men use 50-lb. dumbbell

Women use 35-lb. dumbbell

Scaled:

(Ages 16-54)

Men perform hanging knee-raises, use 35-lb. dumbbell

Women perform hanging knee-raises, use 20-lb. dumbbell

Teenagers 14-15:

Boys use 35-lb. dumbbell

Girls use 20-lb. dumbbell

Scaled Teenagers 14-15:

Boys perform hanging knee-raises, use 20-lb. dumbbell

Girls perform hanging knee-raises, use 10-lb. dumbbell

Masters 55+:

Men use 35-lb. dumbbell

Women use 20-lb. dumbbell

Scaled Masters 55+:

Men perform sit-ups, use 20-lb. dumbbell

Women perform sit-ups, use 10-lb. dumbbell

02.23.18

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

deep squat progressions x 6-8 reps

Primer: handstand skills 6:00 EMOM Min 1: kick up to the wall- donkey kicks or regular kick up to wall (gracefully) Min 2: Handstand hold- nose and toes to wall Min 3: Handstand negatives- be able to slowly lower yourself into the bottom of the handstand and then kick off the wall. No actual push up.

WOD 4 RFT 30 DUs or 60 singles 4 lengths of the rope- sled pull 3/2 plates 7 deadlifts 185/155 5 HSPU/ box piked hspu

02.22.18

Warm Up: Band Assisted Pec Stretch x 30 seconds per side Band Assisted Hamstring Floss x 30 seconds per side

Yellow bands complete T/Y/I banded pulls x 10 reps each Inchworm + Scap Push-Up + Press-Up x 5 reps

Ring-Rows x 10 reps- making sure to activate lats and then row- keep the rings parallel like a bar

Two sets of:

Assault Bike x 10 calories Medicine Ball Carry x 50′ (hold a medicine ball overhead as you walk 50′)

Skill: Romanian Deadlift with a barbell

Every 2 minutes, for 8 minutes, complete (4 sets): Romanian Deadlift x 6-8 reps- start with light load or empty barbell.

WOD

Row 1K

rest 1:00

3 Rounds of

12 DB shoulder to overhead  50/35   35/20

100feet (4 lengths of the bigger part of the gym) Farmer Carry

rest 1:00 after each round

02.21.18

Warm Up At very low intensity (walk through pace): 12-9-6 Calorie Row Air Squats (pausing in bottom) GHD or AbMat Sit-Ups

Barbell Warmup (empty barbell) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff Legged Deadlifts 5 Front Squats

then.. with an empty barbell

5 snatch grip RDLs

4 snatch pulls

3 snatch high pulls

2 power snatch

1 squat snatch

then...

5 clean pulls

4 muscle cleans

3 push jerks

2 power cleans

1 split jerk

WOD

For Time

2 squat snatch 135/95 115/75 95/65

3 G2OH

4 Burpees

4 squat snatch

5 G2OH

6 burpees

6 squat snatch

7 G2OH

8 burpees

8 squat snatch

9 G2OH

10 burpees

02.20.18

Warm Up:2:00 bike or row 20 reps banded face pulls 10 reps ring rows 3-5 reps strict pull ups

5 reps gymnastics complex- inchworm, bottom of push up, scorpion stretch to each side, push up, walk feet to hands

Mobility:

Wrist stretches

Banded lat stretch x :30 each side

Couch stretch x :30 each side

Warm Up for gymnastics movements- ring swings, kip swings, dips, shoulder circles, arm circles

Primer: 9:00 EMOM

min 1: 30 seconds of pull ups/C2B/muscle ups

min 2: 30 seconds of step ups with light weight

min 3: 30 seconds of banded lat pulls

Clean Warm Up

3 sets of 3 reps high hang cleans @ 50%

3 sets of 3 reps hang cleans @60%

WOD 21-15-9

Hang power cleans 115/80 95/65 75/55

Box jump overs 24/20"

02.19.18

Warm Up: Row 300 meters @ an easy pace

Into …

Banded Perfect Stretch x 45 seconds per side Psoas Pulse x 45 seconds per side

Banded Clam Shell Iso Hold x 45 seconds per side Banded air squats x 10 reps Fire Hydrant Iso Hold x 30 seconds per side

Two sets of: Side Plank Hold x 30 seconds per side Air Squats x 15 reps Wrist Stretch x 30 seconds (Place your hands on the floor and point your fingertips towards yourself.

Skill: Front Squats

6:00 EMOM

1 Front Squat @ 80-85%

WOD

For Time

25 Thrusters 95/65

3 Lengths (of the front part of the gym by the rowers) OH walking lunges with plate 45/25

25 Ball slams

3 Lengths Bear crawl

25 Burpees