01.04.19

Warm up
3 rounds
9/6 cals bike or row
12 air squats- 3rd round do Cossack squats

then...
https://www.instagram.com/p/BqJFAXxl-71/
1-2 rounds of:
6-8 Single Arm KB Turkish Sit Ups
6-8 Single Arm KB Z Press
4-6 Half Kneeling KB Windmill

WOD
21:00 EMOM
min 1: 15/12 cal bike
min 2: 10 HSPU or 6-8 piked box hspu
min 3: 12 alternating pistols


Core Finisher
https://www.instagram.com/p/BrdLdvUlxwX/
10sec Dual KB Hollow Hold
10sec Dual KB Hollow Flutter Kicks
10sec Dual KB Hollow Rocks
rest as needed x 6 sets

01.03.19

Warm Up:
24/20 cal row or bike
https://www.instagram.com/p/BoACjuElYJB/
supine leg raises with KB straight overhead- 8 raises each leg
single leg RDL x 10 each leg
quadruped to downward dog x 10 reps

Mobility:

wrist stretches
External rotation row and press
https://www.instagram.com/p/BrBSeNeAZHa/
perform 2 sets of 5 reps each side


with an empty bar complete 5 reps of the following:
1. snatch grip behind the head press
2. snatch grip behind the head press in a quarter squat
3. jumping squats with barbell on your back- continuous
4. Cossack squats with barbell on your back- but you can take it off it needed
5. muscle snatch from the hang


Skill: snatch
3 sets of high hang snatch x 1 rep @ 55-65%
3 sets of hang snatch x 1 rep @ 70%
3 sets of snatch below the knee x 1 rep @ 75%

WOD
4 rounds- pick the weight appropriate for Unbroken rounds
8 hang DB snatch right
8 DB push press right
10 sit ups
8 hang DB snatch left
8 push press left
10 sit ups

01.02.19

Warm up
Row/Bike 500m
2 rounds of:
6-8 reps each side half kneeling KB strict press
20 reps each direction banded monster walks
5 scap pull ups
5 kip swings

5 push ups

Mobility: https://www.instagram.com/p/BrWgnItAPju/
1️⃣Rear foot elevated pelvic tilts - perform 8/each side with a 2 second pause.
2️⃣Seated 90/90 hip shifts - perform 6 each side.
3️⃣Ankle mobility with a green mini-band. Perform 10 reps on each side with the band around the lowest part of your shin. Move your knee forward without letting your heel pop up and aim your knee towards your pinky toe.
4️⃣Kettlebell squat prying - these can be done with a kettlebell or a dumbbell. Squat down as low you can, push your knees out with your elbows, get your chest up tall, and then rock side to side and “pry” yourself lower and lower. Perform two 15 second squat prys.

Empty barbell warm up for cleans
do 5 reps of the following:
1. clean high pull
2. clean pull
3. slow pull power clean (4 second pull to knees, then go)
4. front squat



Skill: cleans- should be squat cleans

6 sets of 1 rep mid-thigh clean + 1 rep clean
start at 55-60% and build load with good form
then..
3 sets of 2 reps clean pull

80%, 85%, 90%

WOD
build pace- not for time
6 hang power clean 115/85
6 burpee box jumps 24/20"
12 ring rows
18/12 cal row
rest 90 seconds

01.01.19 Happy New Year Partner WOD

Warm Up

 Coach led dynamic warm up
jog in a circle changing movements as you jog
1. arm swings
2. high knees
3. butt kicks
4. shuffle
5. grapevines
6. skip


Line Drills:
1.inchworm with hollow position push up straddle inchworm- move weight mostly to shoulders and then toe 2.tap or toe drag up to your hands
3.bear walk- hide ears with arms
4.crab walk both directions
5.lunge with arms OH

6.Walk on toes/ heels


With a running clock with a partner with one athlete completing a full round at a time:
0:00-10:00 Max Rounds of:
10 Power Cleans (115/85)(95/65)
10 T2B
20 Walking Lunges (Body weight)
12:00-22:00
Max 200 Ft. Trip of Farmer Carries (Use heaviest KB possible)-each partner goes 25ft at a time. Switch off partners for the allotted time.
24:00-34:00 Max Rounds of:
10 Box Jump (24, 20)
10 S2OH (115/85)(95/65)
20 Abmat Sit-ups
*Score = total rounds

12.31.18 New Year's Eve only morning classes

Warm Up
2:00 cardio- row/bike/jump/run
3 rounds of:
10 push ups with yellow band around wrists-
https://www.instagram.com/p/Br_h3TVgAti/?utm_source=ig_web_button_share_sheet
10 DB rows- 5 each side
10 lateral box step overs- 5 each side
10 banded good mornings


Mobility: shoulders- tight???https://www.instagram.com/p/Bryyf_EgqgN/
1️⃣Foam roll lats x 60 seconds per side
2️⃣Straight arm bench extensions x 8
3️⃣Deep squat on wall pullovers x 8
4️⃣Angled barbell press to overhead glide x 8
**angled barbell should be put in a corner of a squat rack**


Skill: Strict press
5 reps @ 60%
4 reps @ 70%
3 reps @ 75%
2 reps @ 80%

WOD
5 RFT
8 Deadlifts 135/95
200m row or if you have to bike do .4 miles
50 DUs x 2 singles
10 push ups
5 strict pull ups- sub seated pull ups from a low racked bar

12.29.18 Partner WOD

Make up Strength/Skill


WOD:
Partners
One partner completes an entire round before tagging off
10 RFT (5 each)
8 box jumps 24/20"
6 side to side wreckbag thrusters
4 alternating shoulder wreckbag hang squat cleans

*hang cleans with the wreckbag- bag is held at the hips.  Stand tall.  Pull the bag up the body to one side and pull yourself down at the same time.  You will rotate the elbows around and through fast to allow the bag to land on ONE shoulder in the bottom of the squat.  For the next rep you will start from the hang again and catch on the opposite shoulder.

*For the side to side wreckbag thrusters you will have the bag on one shoulder.  Squat to the bottom.  Stand up hard and fast and use the momentum created by the legs to press the bag up and over to the other side.

12.28.18

Warm Up


3 rounds
1:00 row with the last 15 seconds fast
1:00 bike with the last 15 seconds fast



Skill: single side movements
Pistol progressions to practice https://www.instagram.com/p/BrnZ8X6ghIu/
Complete 6-8 reps each side for each exercise

1. Narrow Squat
2. Toenail Spot
3. Single Leg Ankle Spot
4. Narrow Squat to Single Leg Stand
5. Pistols

Core strength: https://www.instagram.com/p/BrYOskola6p/

1. Dueling Planks - Med ball tosses back and forth - first one to bobble loses.
2. 5 Sets
15sec KB Hollow Hold
15sec Up and Overs
15sec Plank March Taps
rest 30sec


Mobility for OHS
https://www.instagram.com/p/Bra1I8PAgr1/
1. ankle mobilization
2. t-spine extension on foam roller
3. wall slides
4. deep squat progression
5. heel lift overhead squat

WOD
9:00 AMRAP
12 OHS 95/65
30 Dus or 90 singles