12/31/2014

WARM UP

Try this for a week...

(1) Get the body warm with some general movement (3-5 minutes)

(2) Mobility (SMR, band distraction, etc…) - every athlete must know THEIR 3-4 specific areas that require daily attention. (6-8 minutes)

(3) Dynamic Warm-Up - 3-4 basic full-body movements and 2-3 movements specific to the movement patterns in the training session. (4-8 minutes)

(4) WOD Movement Specific (2-5 minutes)

SKILL

Snatch Pull

BUY IN

6-8 sets of

1 Snatch Pull + 1 Hang Snatch. . . Squat snatch preferred....

Don't let go of the bar!

WOD

Death by...BURPEE!

CASH OUT

Any game...Coach's choice!

Rowling perhaps?

MOBILITY

Everything

12/30/2014

WARM UP

Try this for a week...

(1) Get the body warm with some general movement (3-5 minutes)

(2) Mobility (SMR, band distraction, etc…) - every athlete must know THEIR 3-4 specific areas that require daily attention. (6-8 minutes)

(3) Dynamic Warm-Up - 3-4 basic full-body movements and 2-3 movements specific to the movement patterns in the training session. (4-8 minutes)

(4) WOD Movement Specific (2-5 minutes)

SKILL

FS + Jerk

BUY IN

EMOTM 8 min
1 FS + 1 Jerk
70% 1RM of JERK

WOD

15min AMRAP
20 DU
10 KB Snatch (total) 53/35
12 Ring Dips

CASH OUT

Tabata Row for CALORIES

MOBILITY

Triceps

12/29/2014

WARM UP

Try this for a week...

(1) Get the body warm with some general movement (3-5 minutes)

(2) Mobility (SMR, band distraction, etc…) - every athlete must know THEIR 3-4 specific areas that require daily attention. (6-8 minutes)

(3) Dynamic Warm-Up - 3-4 basic full-body movements and 2-3 movements specific to the movement patterns in the training session. (4-8 minutes)

(4) WOD Movement Specific (2-5 minutes)

SKILL

C2B

BUY IN

Front Squat
4 sets x 8 reps
65-75% 1RM

WOD

5 RFT:
9 Thrusters 115/75
9 C2B

Time cap 12 min

CASH OUT

5-10 sets of (as time permits):
1 Snatch Balance + 1 OHS

*work for perfect form, not how heavy the bar is...

MOBILITY

Lats

12/24/2014

ANNOUNCEMENTS 

In case you don't have Facebook...... 2014 CrossFit Plexus Awards: http://youtu.be/jLIf0NE6KOA

WARM UP

Roll Feet
Bergener
Air Squats
In Line Lunges
Push Ups
Down Dog
Pass Through

SKILL

Games

BUY IN

Rich Froning Bring Sally Up,  Bring Sally Down Challenge

CHALLENGE: to the song "Bring Sally Up" by Moby w/ a 135# barbell on back. Squat on "Bring Sally Down" Stand on "Bring Sally Up"

https://twitter.com/richfroning/status/377855742809997312

http://youtu.be/YkWxJrdDvaU

WOD

12 min AMRAP
10 Ring Push Ups
30 Walking Lunge Steps
15 Broad Jumps (6 ft, use a floor mat)

*don't go 100%, take it nice and easy. It's Christmas Eve...

CASH OUT

Burpee Ball Tournament...Every time opponent misses, you score a point. Games go to 5 points...

http://instagram.com/p/w5FVmMNmmS/

MOBILITY

Anything sore from last two days...

12/23/2014

ANNOUNCEMENTS 

In case you don't have Facebook...... 2014 CrossFit Plexus Awards: http://youtu.be/jLIf0NE6KOA

WARM UP

Roll Feet
Bergener
Air Squats
In Line Lunges
Push Ups
Down Dog
Pass Through

SKILL

Pacing DU

BUY IN

3 min AMRAP - DU

WOD

435m Run
15 Deadlifts 225/165
30 Wall Balls 20/14
20 HSPU
332m Run
12 Deadlifts
25 Wall Balls
15 HSPU
200m Run
9 Deadlifts
20 Wall Balls
10 HSPU
100m Run

CASH OUT

Recover

MOBILITY

Hamstring smash and Shoulders with band

12/22/2014

ANNOUNCEMENTS 

In case you don't have Facebook...... 2014 CrossFit Plexus Awards: http://youtu.be/jLIf0NE6KOA

WARM UP

Roll Feet
Bergener

Air Squats
In Line Lunges
Push Ups
Down Dog
Pass Through

SKILL

Understanding the WOD

BUY IN

Mov't Prep

WOD

"12 Days of Christmas"

*After completing the first movement begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 Clean, then 2 HSPU + 1 Clean, then 3 Front Squats + 2 HSPU + 1 Clean  , etc.

For Time:

- 1 Clean (95/135)

- 2 Hand Stand Push Ups

- 3 Front Squats (95/135)

- 4 Sumo DeadLift High-Pull (95/135)

- 5 Sit Ups

- 6 Box Jumps (20/30)

- 7 Burpees

- 8 Push Ups

- 9 Wall Balls (14/20)

- 10 Kettle Bell Swings (35/45)

- 11 Deadlifts (95/135)

- 12 Thrusters (95/135)

Here are last years scores for those of you who did this.... 

CASH OUT

Recover

MOBILITY

Hips and Shoulders with band and foam roller

12/19/2014

WARM UP

30-60 seconds of each:
DU
OH Squat hold
Good Mornig
Ring Push Up
Downdog
Couch Stretch
Lunge Pulse
Pass Through
Burgener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

5 MIN AMRAP
Wall Sits

*every time you go higher or lower then 90° do 10 burpees

SKILL

Ring Dips

WOD

15 min AMRAP

10 Ring Dips
3 Wall Walks
20 Sit Ups

CASH OUT

500m x 5 Sprints on Rower

Work with partners, rest while partner rows

MOBILITY

Triceps

12/18/2014

WARM UP

30-60 seconds of each:
DU
OH Squat hold
Good Mornig
Ring Push Up
Downdog
Couch Stretch
Lunge Pulse
Pass Through
Burgener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

EMOTM 6 min
1 Clean + Front Squat + Jerk

SKILL

Squat Cleans

WOD

4rft:
5 Squat Cleans 185/135
30 DU
10 Burpees Over the bar

CASH OUT

Handstand Walk/Shoulder taps/HS hold

MOBILITY

T/S

12/17/2014

WARM UP

30-60 seconds of each:
DU
OH Squat hold
Good Mornig
Ring Push Up
Downdog
Couch Stretch
Lunge Pulse
Pass Through
Burgener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

Back Squat 

6 x 3 

75-85% 1RM

SKILL

Thrusters

WOD

6 min AMRAP

8 Thrusters 95/65

8 Toes to Bar

Rest 5 minutes

4rft:

20 Wallballs 20/14

10 Pull-Ups

*12 min time cap

Score both WODs separately 

CASH OUT

*COACH'S CHOICE*

MOBILITY

Lats

12/16/2014

WARM UP

30-60 seconds of each:
DU
OH Squat hold
Good Mornig
Ring Push Up
Downdog
Couch Stretch
Lunge Pulse
Pass Through
Burgener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

SKILL

Pistols

BUY IN

Pistols
3 x 10 reps alternating legs
*scale any way so you get depth and feet stay flat on floor

WOD

EOMOTM for 8 Rounds (16 min total)
1 Deadlift
2 Hang Snatch
3 Overhead Squat

Start at 95/65, weight can be increased after successful lift only. Score is highest weight.

*Bar cannot touch the ground once deadlifted

CASH OUT

Ring Rows
4 x 6 reps
*make them hard, but make ring touch biceps

MOBILITY

Hip flexors

12/15/2014

WARM UP

30-60 seconds of each:
DU
OH Squat hold
Good Mornig
Ring Push Up
Downdog
Couch Stretch
Lunge Pulse
Pass Through
Burgener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

5 sets of: High Hang Clean + Hang Clean
Work heavy with good form

SKILL

Clean

WOD

5rft:
25 DU
5 Cleans 135/95
7 Jerks 135/95
10 Box Jump 24/20

CASH OUT

EMOTM 5 min
3-5 reps HSPU

MOBILITY

Legs

12/12/14

WARM UP

30-60 seconds of each:
DU
OH Squat hold
Good Mornig
Ring Push Up
Downdog
Couch Stretch
Lunge Pulse
Pass Through
Burgener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

15 minutes to find a 1RM Front Squat

SKILL

KBS

WOD

For Time:
800m Run
45 KBS 70/53
800m run
30 KBS
800m run

CASH OUT

Tabata Box Jumps 20"

MOBILITY
Everything

12/11/14

WARM UP

30-60 seconds of each:
DU
OH Squat hold
Good Mornig
Ring Push Up
Downdog
Couch Stretch
Lunge Pulse
Pass Through
Burgener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

Snatch Pull
6 x 3 reps touch and go - AHAP

SKILL

Standard for burpee over the bar

WOD

10 minute AMRAP
6 squat snatch 95/65
12 burpees over the bar

CASH OUT

4 sets max reps unbroken strict pull ups
Rest 2-3 minutes between attempts

MOBILITY
Hamstrings

12/10/14

WARM UP

30-60 seconds of each:
DU
OH Squat hold
Good Mornig
Ring Push Up
Downdog
Couch Stretch
Lunge Pulse
Pass Through
Burgener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

Every 2 minutes for 8 sets (16 min)

High Hang Snatch + Hang Snatch + Snatch - AHAP 

Full squat snatch each time, try not to drop the bar in the middle of the complex.

SKILL

Snatch complex

WOD

15-12-9-6-3

Deadlift 225/185

MB Sit up 20/14

KB Goblet Squat 70/53

CASH OUT

10 minutes to find a 3RM Push Press

MOBILITY
Traps

12/9/2014

WARM UP

30-60 seconds of each:
DU
OH Squat hold
Good Mornig
Ring Push Up
Downdog
Couch Stretch
Lunge Pulse
Pass Through
Burgener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

Back Squats
5 x 5
@ 70-80% 1RM

SKILL

Thruster

WOD

"Jackie"
Row 1000m
50 Thrusters 45#
30 Pull-Ups

CASH OUT

EMOTM 10 min
5 Wall Balls 20/14

MOBILITY

Quads

12/8/2014

Programming note:
We start a de-load / open prep this month.

WARM UP

30-60 seconds of each:
DU
OH Squat hold
Good Mornig
Ring Push Up
Downdog
Couch Stretch
Lunge Pulse
Pass Through
Burgener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

4 min AMRAP

Burpee box jump overs 24/20

SKILL

Hang Clean

WOD

7 rft:

25 DU

8 Hang Clean 95/65

10 OHS 95/65

CASH OUT

Barbell Rollouts 4 x 8 w/ 2-3 sec hold at ext

MOBILITY

forearms

12/5/14

Programming note:
We start a de-load / open prep this month.

WARM UP

30-60 seconds of each:
DU
Downhill skier hold with pvc
Hollow Hold
Push Up
Plank to downdog
Samson Stretch
In Line Lunge
Pass Through
Burgener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

Find a partner

SKILL

Partner WOD strategy - tag in and out!

WOD

With a partner complete: 

150 air squats

125 HR push ups

100 sit ups

75 burpees to 45# plate

50 pull ups

25 sit to stand

CASH OUT

Rest

MOBILITY

Allllllllllll the mobility

12/4/14

Programming note:

We start a de-load / open prep this month.

WARM UP

30-60 seconds of each:
DU
Downhill skier hold with pvc
Hollow Hold
Push Up
Plank to downdog
Samson Stretch
In Line Lunge
Pass Through

Burgener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

Every 90 seconds for 6 rounds (9 minutes total time)

Clean + Front Squat + Jerk

AHAP

SKILL

G2OH

WOD

For time:

Row 1000m 

then

1 Rd 

30 Box Jump Overs 24/20

15 Ground to Overhead 135/95

then 

100 DU

CASH OUT

Rope Climbs x 5

MOBILITY

quads

if something other than what is listed needs attention/mobility work...let us know

12/3/14

Programming note:

We start a de-load / open prep this month.

WARM UP

30-60 seconds of each:
DU
Downhill skier hold with pvc
Hollow Hold
Push Up
Plank to downdog
Samson Stretch
In Line Lunge
Pass Through

Burgener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

EMOTM for 8 minutes

1 rep Hang squat snatch @ 70%

SKILL

HSPU

WOD

12 minute AMRAP

435m Run/500m Row/100 DU (if raining choose any of the 3 options for Rx)

10 HSPU

20 walking lunge steps each leg

CASH OUT

Strict false grip pull ups - on rings 

modification - jumping

MOBILITY

traps

if something other than what is listed needs attention/mobility work...let us know

12/2/14

Programming note:
We start a de-load / open prep this month.

WARM UP

30-60 seconds of each:
DU
Downhill skier hold with pvc
Hollow Hold
Push Up
Plank to downdog
Samson Stretch
In Line Lunge
Pass Through
Burgener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

15 minutes to work Overhead Squat
Find a heavy single OR work on your form with empty barbell.

Coach's will assist with sets and reps

SKILL

BB Bent over row

WOD

20-15-10-5
American KBS 70/53
Wall Balls 20/14
BB bent over row 95/65

CASH OUT

Seated Unsupported strict press 5 x 5 - sit on edge of box in between rack. Do NOT arch back to press.
Work as heavy as possible with good form

MOBILITY

hamstrings

if something other than what is listed needs attention/mobility work...let us know

12/1/2014

Programming note:

We start a de-load / open prep this month.

WARM UP

30-60 seconds of each:
DU
Downhill skier hold with pvc
Hollow Hold
Push Up
Plank to downdog
Samson Stretch
In Line Lunge
Pass Through

Burgener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

Jerk Balance x 1 rep

(start with empty bar in front rack, with front foot slightly ahead of the other. Dip and drive, explode off back leg and pick the front foot up and stomp in forward. Ideally a PVC is in front of front foot to help learn to pick up foot)

Every 30 seconds for 6 minutes

SKILL

Push Press

WOD

6 rft:

30 DU

12 Push Press 115/75

6 V-Up Sit-Ups

8 Hang Cleans 115/75

CASH OUT

Tabata Plank Holds

MOBILITY

shoulders

if something other than what is listed needs attention/mobility work...let us know

11/26/2014

Programming note:

This is the last week of our 12 week cycle!!!

We start a de-load / open prep month in December.

WARM UP

30-60 seconds of each:
DU
Downhill skier hold with pvc
Hollow Hold
Push Up
Plank to downdog
Samson Stretch
In Line Lunge
Pass Through

Bergener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

Back squat
5 @ 60%
5 @ 70%
2 x 5 @ 75%

Front squat
5 @ 650%
5 @ 70%
5 @ 75%

SKILL

DU

WOD

6 min AMRAP

30 DU
15 Burpees

CASH OUT

Handstand hold attempts or Handstand walk

MOBILITY

Everything,  prep for Murph

if something other than what is listed needs attention/mobility work...let us know

11/25/2014

Programming note:
This is the last week of our 12 week cycle!!!
We start a de-load / open prep month in December.

WARM UP

30-60 seconds of each:
DU
Downhill skier hold with pvc
Hollow Hold
Push Up
Plank to downdog
Samson Stretch
In Line Lunge
Pass Through

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

Full Burgener warm up - as a class
http://www.crossfit.com/journal/library/53_06_Burgener_Warmup.pdf
https://www.youtube.com/watch?v=kRxECJyxkIQ

SKILL

1 Rep Max day

WOD

15 min to find a 1 RM snatch

15 min to find a 1 RM Clean and Jerk

NOTE: If you find a 1 RM in the first 7-8 minutes, perform an EMOTM at that weight (or a comfortable heavy weight) for the remainder of the time.

CASH OUT

Muscle up attempts

MOBILITY

Shoulders

if something other than what is listed needs attention/mobility work...let us know

11/24/2014

Programming note:

This is the last week of our 12 week cycle!!!

We start a de-load / open prep month in December.

WARM UP

30-60 seconds of each:
DU
Downhill skier hold with pvc
Hollow Hold

Push Up
Plank to downdog
Samson Stretch
In Line Lunge
Pass Through

Bergener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

Back squat
5 @ 60%
5 @ 70%

2 x 5 @ 75%

Front squat
5 @ 65%
5 @ 70%
5 @ 75%

SKILL

TTB

WOD

Run 800m 

Then 

3 RFT

7 Deadlift 225/185

14 TTB

21 Wallballs 20/14

CASH OUT

Snatch pull and Clean Pull

3 x 6 @ 70%

MOBILITY

Legs

if something other than what is listed needs attention/mobility work...let us know

11/21/2014

Programming note:
Hatch Squat Cycle Link: (Spreadsheet) Download this file and insert your 1RM of Back Squat + Front Squat and it will populate all weights for you.

2 weeks left! Hang in there

WARM UP

30-60 seconds of each:
Roll Feet or DU
Downhill skier hold with pvc
High knee to 1 leg hip hinge
Pass through
Plank to downdog
Samson Stretch
In Line Lunge
OH Squat

Bergener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

Clean & Jerk

2 @ 80%

2 @ 85%

2 x 1 @ 90%

SKILL

OH walking lunge

WOD

4 RFT:

12 TTB
30 1-arm OH KB walking lunges (switch arms every rd) 53/35
8 Handstand Pushups

CASH OUT

Skin the Cat

http://gymnasticswod.com/content/skin-cat-progression-pt1

http://gymnasticswod.com/content/skin-cat-progression-pt2

MOBILITY

Hip flexors

if something other than what is listed needs attention/mobility work...let us know

11/20/2014

Programming note:
Hatch Squat Cycle Link: (Spreadsheet) Download this file and insert your 1RM of Back Squat + Front Squat and it will populate all weights for you.

2 weeks left! Hang in there

WARM UP

30-60 seconds of each:
Roll Feet or DU
Downhill skier hold with pvc
High knee to 1 leg hip hinge
Pass through
Plank to downdog
Samson Stretch
In Line Lunge
OH Squat

Bergener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

Back squat
5 @ 60%
5 @ 65%
5 @ 70%
5 @ 70%

Front squat
5 @ 60%
5 @ 70%
5 @ 75%
5 @ 80%

SKILL

Row

WOD

15min AMRAP-

In teams of 2 or 3:
Row for Calories

*1 partner rows, the other partner(s) hold plank or handstand (all partners should be working the whole 15 minutes)

CASH OUT

Strict press
3 x 3 @ 85% 1RM

MOBILITY

Legs

if something other than what is listed needs attention/mobility work...let us know

11/19/2014

Programming note:
Hatch Squat Cycle Link: (Spreadsheet) Download this file and insert your 1RM of Back Squat + Front Squat and it will populate all weights for you.
2 weeks left! Hang in there

WARM UP

30-60 seconds of each:
Roll Feet or DU
Downhill skier hold with pvc
High knee to 1 leg hip hinge
Pass through
Plank to downdog
Samson Stretch
In Line Lunge
OH Squat

Bergener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

Squat Clean
2 @ 80%
2 @ 85%
2 X 1 @ 90%

SKILL

Say Happy Birthday to Bob! Or rope climb

WOD

"Happy 50th Bob!"

50 min AMRAP

11 Snatch 135/95
20 Muscle Ups
1964m ROW

just kidding...

11 min 20 second AMRAP
1 Rope Climb
9 One Leg Single Unders (each leg)
6 Push Ups
4 Wall Balls 20/14

Immediately followed by:

For time:
A 50 Burpee salute!

CASH OUT

4 x 3 Ring Pull-up with false grip

MOBILITY

Forearms

if something other than what is listed needs attention/mobility work...let us know

11/18/2014

Programming note:
Hatch Squat Cycle Link: (Spreadsheet) Download this file and insert your 1RM of Back Squat + Front Squat and it will populate all weights for you.

2 weeks left! Hang in there

WARM UP

30-60 seconds of each:
Roll Feet or DU
Downhill skier hold with pvc
High knee to 1 leg hip hinge
Pass through
Plank to downdog
Samson Stretch
In Line Lunge
OH Squat

Bergener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

Squat Snatch
2 @ 80%
2 @ 85%
2 X 1 @ 90%

SKILL

C2B

WOD

EMOTM 24 min:
Min 1: 8 C2B
Min 2: 30 Alt Step Back Lunges
Min 3: 10 Burpees + 20 DU

CASH OUT

Muscle Clean

AHAP x 5 reps

MOBILITY

Traps

if something other than what is listed needs attention/mobility work...let us know

11/17/2014

Programming note:
Hatch Squat Cycle Link: (Spreadsheet) Download this file and insert your 1RM of Back Squat + Front Squat and it will populate all weights for you.

2 weeks left! Hang in there

WARM UP

30-60 seconds of each:
Roll Feet or DU
Downhill skier hold with pvc
High knee to 1 leg hip hinge
Pass through
Plank to downdog
Samson Stretch
In Line Lunge
OH Squat

Bergener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

Back squat
5 @ 60%
3 @ 70%
2 @ 80%
2 @ 90%
1 @ 95%
1 @ 103%

Front squat
5 @ 60%
5 @ 70%
2 x 5 @ 75%

SKILL

Snatch

WOD

"Isabel"

For time:
30 snatches 135/95
(Power or squat snatch)

Fact of the day: this was the first official WOD after our grand opening. Original scores will be posted.

CASH OUT

Snatch pull
5 x5 @ 85%

MOBILITY

Legs

if something other than what is listed needs attention/mobility work...let us know

11/14/2014

Programming note:
Hatch Squat Cycle Link: (Spreadsheet) Download this file and insert your 1RM of Back Squat + Front Squat and it will populate all weights for you.

3 weeks left! Hang in there


WARM UP

30-60 seconds of each:
Roll Feet or DU
Downhill skier hold with pvc
High knee to 1 leg hip hinge
Pass through
Plank to downdog
Samson Stretch
In Line Lunge
OH Squat

Bergener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

Clean & Jerk

2 @ 75%

2 @ 80%

2 x 1 @ 85%

SKILL

Ring Rows

WOD

5 RFT:

30 DU

10 Deadlift 185/135

15 Ring Rows


CASH OUT

Skin the Cat

http://gymnasticswod.com/content/skin-cat-progression-pt1

http://gymnasticswod.com/content/skin-cat-progression-pt2

MOBILITY

Thoracic Spine

if something other than what is listed needs attention/mobility work...let us know

11/13/14

Programming note:
Hatch Squat Cycle Link: (Spreadsheet) Download this file and insert your 1RM of Back Squat + Front Squat and it will populate all weights for you.

3 weeks left! Hang in there

WARM UP

30-60 seconds of each:
Roll Feet or DU
Downhill skier hold with pvc
High knee to 1 leg hip hinge
Pass through
Plank to downdog
Samson Stretch
In Line Lunge
OH Squat

Bergener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

Back Squat
5 reps @ 60%1RM
5 reps @ 65% 1RM
5 reps @ 70% 1RM
5 reps @ 75% 1RM

then

Front Squat
5 reps @ 60% 1RM
5 reps @ 65% 1RM
5 reps @ 70% 1RM
5 reps @ 70% 1RM

rest ~2 min between sets

SKILL

Muscle Up - Scaling

WOD

Row 500m
5 muscle ups
Run 435m
10 HSPU
100 double unders
20 Ring Dips

Time cap: 15 minutes

CASH OUT

Strict press @ 75%
5-5-5

MOBILITY

Triceps

if something other than what is listed needs attention/mobility work...let us know

11/12/2014

Programming note:
Hatch Squat Cycle Link: (Spreadsheet) Download this file and insert your 1RM of Back Squat + Front Squat and it will populate all weights for you.

3 weeks left! Hang in there

WARM UP

30-60 seconds of each:
Roll Feet or DU
Downhill skier hold with pvc
High knee to 1 leg hip hinge
Pass through
Plank to downdog
Samson Stretch
In Line Lunge
OH Squat

Bergener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

Squat Clean

2 @ 75%

2 @ 80%

2 x 1 @85%

SKILL

C&J

WOD

15 min AMRAP

first C&J for a total of 3000# (choose your own barbell weight)

with remaining time

Max effort Russian KB swings 70/53

Score is C&J reps + swing reps

CASH OUT

4 x 2 ring pull-ups with false grip

MOBILITY

Hamstrings

if something other than what is listed needs attention/mobility work...let us know

11/11/2014

Programming note:
Hatch Squat Cycle Link: (Spreadsheet) Download this file and insert your 1RM of Back Squat + Front Squat and it will populate all weights for you.

3 weeks left! Hang in there

WARM UP

30-60 seconds of each:
Roll Feet or DU
Downhill skier hold with pvc
High knee to 1 leg hip hinge
Pass through
Plank to downdog
Samson Stretch
In Line Lunge
OH Squat

Bergener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

Squat Snatch

2 @ 75%

2 @ 80%

2 x 1 @85%

SKILL

Hang Snatch

WOD

Run 2 long + 1 short loops

then

15 Hang Snatch 95/65

30 Sit ups

12 Hang Snatch

20 Sit ups

9 Hang Snatch 

10 Sit ups

CASH OUT

Muscle Clean

As Heavy As Possible: 1-1-1-1-1

MOBILITY

Shoulders

if something other than what is listed needs attention/mobility work...let us know

11/10/2014

Programming note:
Hatch Squat Cycle Link: (Spreadsheet) Download this file and insert your 1RM of Back Squat + Front Squat and it will populate all weights for you.

3 weeks left! Hang in there

WARM UP

30-60 seconds of each:
Roll Feet or DU
Downhill skier hold with pvc
High knee to 1 leg hip hinge
Pass through
Plank to downdog
Samson Stretch
In Line Lunge
OH Squat

Bergener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

Back Squat
5 reps @ 60%1RM

5 reps @ 65% 1RM
5 reps @ 70% 1RM

5 reps @ 75% 1RM

then

Front Squat
5 reps @ 60% 1RM
5 reps @ 65% 1RM

5 reps @ 70% 1RM

5 reps @ 70% 1RM

rest ~2 min between sets

SKILL

Wall Ball

WOD

Wall Ball Fran

21-15-9

Wall Ball 20/14

Pull-Ups

CASH OUT

Snatch Pull

5 sets x 5 reps @ 80% 1RM

MOBILITY

Legs

if something other than what is listed needs attention/mobility work...let us know

11/7/2014

Programming note:
Hatch Squat Cycle Link: (Spreadsheet) Download this file and insert your 1RM of Back Squat + Front Squat and it will populate all weights for you.

4 weeks left! Hang in there

WARM UP

30-60 seconds of each:
Roll Feet or DU
Downhill skier hold with pvc
High knee to 1 leg hip hinge
Pass through
Plank to downdog
Samson Stretch
In Line Lunge
OH Squat

Bergener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

Clean and Jerk
2 @ 70%
2 @ 75%
2 x 1 @ 80%

* % should be based off your lower 1RM between clean and jerk 

*these are not TNG

SKILL

Burpee Box Jump

WOD

10-9-8-7-6-5-4-3-2-1

C2B Pull Ups

Burpee Box Jump Over 24/20

CASH OUT
3 x max L-sit ring support hold

MOBILITY

Thoracic spine

if something other than what is listed needs attention/mobility work...let us know

11/6/2014

Programming note:
Hatch Squat Cycle Link: (Spreadsheet) Download this file and insert your 1RM of Back Squat + Front Squat and it will populate all weights for you.

4 weeks left! Hang in there

WARM UP

30-60 seconds of each:
Roll Feet or DU
Downhill skier hold with pvc
High knee to 1 leg hip hinge
Pass through
Plank to downdog
Samson Stretch
In Line Lunge
OH Squat

Bergener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

Back Squat
5 reps @ 65%1RM
3 x 5 reps @ 75% 1RM

then

Front Squat
4 x 5 reps @ 65% 1RM

rest ~2 min between sets

SKILL

Toes 2 Bar

WOD

12 min AMRAP

35 DU

10 TTB

5 OHS 115/75

5 Hang Clean 115/75

CASH OUT
Strict Press 3 x 5 @ 65%

MOBILITY

Lats

if something other than what is listed needs attention/mobility work...let us know

11/5/2014

Programming note:
Hatch Squat Cycle Link: (Spreadsheet) Download this file and insert your 1RM of Back Squat + Front Squat and it will populate all weights for you.

4 weeks left! Hang in there

WARM UP

30-60 seconds of each:
Roll Feet or DU
Downhill skier hold with pvc
High knee to 1 leg hip hinge
Pass through
Plank to downdog
Samson Stretch
In Line Lunge
OH Squat

Bergener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

Squat Clean
2 reps TNG @ 70%
2 reps TNG @ 75% 
2 x 1 rep @ 80%

SKILL

HSPU

WOD

800m run
30 ring rows
400m run
30 HRPU
Run 200m
30 HSPU

CASH OUT

3 rounds max effort pull ups
Round 1: strict
Round 2: kipping
Round 3: chest 2 bar

MOBILITY

Triceps/shoulders

if something other than what is listed needs attention/mobility work...let us know

11/4/2014

Programming note:
Hatch Squat Cycle Link: (Spreadsheet) Download this file and insert your 1RM of Back Squat + Front Squat and it will populate all weights for you.

4 weeks left! Hang in there

WARM UP

30-60 seconds of each:
Roll Feet or DU
Downhill skier hold with pvc
High knee to 1 leg hip hinge
Pass through
Plank to downdog
Samson Stretch
In Line Lunge
OH Squat

Bergener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

Squat Snatch 
2 reps TNG @ 70%
2 reps TNG @ 75% 
2 x 1 rep @ 80%

SKILL

Medicine Ball Clean

WOD

"Balls no Walls"

3 RFT:
10 MB Squat Clean 20/14
20 MB Burpee (chest to ball, then ball OH) 20/14
15 MB sit ups with shoulder extension (ball is in line with shoulder and hips OH at top of sit up) 20/14

*15 min time cap*

CASH OUT

Muscle Clean
AHAP x 5 sets

MOBILITY

Lumbar Spine

if something other than what is listed needs attention/mobility work...let us know

11/3/2014

Programming note:
Hatch Squat Cycle Link: (Spreadsheet) Download this file and insert your 1RM of Back Squat + Front Squat and it will populate all weights for you.

4 weeks left! Hang in there

WARM UP

30-60 seconds of each:
Roll Feet or DU
Downhill skier hold with pvc
High knee to 1 leg hip hinge
Pass through
Plank to downdog
Samson Stretch
In Line Lunge
OH Squat

Bergener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

Back Squat
5 reps @ 60%1RM

3 reps @ 70% 1RM
2 reps @ 80% 1RM

2 reps @ 90% 1RM
1 rep @ 95% 1RM

then

Front Squat
5 reps @ 65% 1RM
4 reps @ 75% 1RM

4 reps @ 80% 1RM

4 reps @ 85% 1RM

rest ~2 min between sets

SKILL

KB Snatch

WOD

For TIme:

Row 500m

Then 2 rounds of

20 KB Snatch (total) 53/35

50 Walking Lunge Steps

CASH OUT

Snatch Pull

5 sets x 5 reps @ 75% 1RM

MOBILITY

Legs

if something other than what is listed needs attention/mobility work...let us know

10/31/2014

Programming note:
Hatch Squat Cycle Link: (Spreadsheet) Download this file and insert your 1RM of Back Squat + Front Squat and it will populate all weights for you.


WARM UP

30-60 seconds of each:
Roll Feet or DU
Downhill skier hold with pvc
Dowel Hip Hinge
Pass through
Plank
Samson Stretch
3 point hip swing (flexion,abd,ext)
Half foam roller squeeze with shoulder flexion

Bergener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

Split Jerk x 2 reps
3 sets @ 90%
2 sets @ 95%

SKILL

Wall Walks - Hips, stomach and chest should all touch wall

WOD

1 Wall Walk
30 American KBS 53/35
2 Wall Walks
25 KBS
3 Wall Walks
20 KBS
4 Wall Walks
15 KBS
5 Wall Walks
10 KBS
6 Wall Walks
5 KBS

CASH OUT

3 x 1 minute ring support hold

MOBILITY

shoulders

if something other than what is listed needs attention/mobility work...let us know