5/2/2014

WARM UP

pass through
Push up
Dips
Wall balls
Inline lunge
1 leg hip hinge
Side lunge
Leg swing
DU

Foam roll

BUY IN

Back Squat

5 reps at 65% 1rm
5 reps at 75% 1rm
AMRAP at 85% 1rm

SKILL

bear crawl

WOD

4 RFT

10 toes to bar

2 x 20m bear crawl

50 DU

CASH OUT

Bench Press off Boxes

3 x 8 - as heavy as possible but still get through the reps

MOBILITY

hips

http://www.mobilitywod.com/2010/10/episode-70-a-new-oslo-hip-mob-horizontal-scap-mob/

5/1/2014

WARM UP

pass through
Push up
Dips
Wall balls
Inline lunge
1 leg hip hinge
Side lunge
Leg swing
DU

Foam roll

BUY IN

Take 12 minutes to find a Squat Clean 1RM

SKILL

Rope Climb

WOD

21-15-9-9-15-21

Push Press (135/115)

Power Clean (135/115)*

*At the end of each round, complete 1 rope climb

CASH OUT

Row sprints :30 on, :30 off

Total time up to coaches

MOBILITY

traps and shoulders

http://www.mobilitywod.com/2010/11/episode-80-best-shoulder-mob-ever/

4/30/2014

WARM UP

pass through
Push up
Dips
Wall balls
Inline lunge
1 leg hip hinge
Side lunge
Leg swing
DU

Foam roll

BUY IN

Push Jerk

5 reps at 65% 1rm
5 reps at 75% 1rm
AMRAP at 85% 1rm

SKILL

Team WOD

WOD

Row 1600m

100 KB Swings (70/53)

50 Pull Ups

75 sit ups

Complete with a partner or group.  Each athlete does ALL the reps, HOWEVER, only one exercise per team can be completed at a time (only one person rowing, only one person doing KBS, etc).  Strategize so that you can all be finished at the same time.

*coaches do not help with strategy! 

CASH OUT

Bracing while overhead  (can you keep a tight core with weight overhead?) Gut check time!

or Indian Run

MOBILITY

T/S and hip flexors

http://www.mobilitywod.com/2011/12/episode-347-stiffness-kills-new-anterior-hip-flossing-tweaks/

4/29/2014

WARM UP

pass through
Push up
Dips
Wall balls
Inline lunge
1 leg hip hinge
Side lunge
Leg swing
DU

Foam roll

BUY IN

Front Squat

5 reps at 65% 1rm
5 reps at 75% 1rm
AMRAP at 85% 1rm

SKILL

wall balls 

WOD

14 minute AMRAP

335m run (if rain, coaches choice for a sub)

15 wall balls (20/14)

12 burpees

CASH OUT

Indian Run 800m(if rain, coaches choice for a sub)

MOBILITY

chest and hamstrings

http://www.mobilitywod.com/2011/12/episode-354-make-your-own-super-flosshigh-hamstring-hip-gnar-gnar/

4/28/2014

WARM UP

pass through
Push up
Dips
Wall balls
Inline lunge
1 leg hip hinge
Side lunge
Leg swing
DU

Foam roll

BUY IN

Deadlift

5 reps at 65% 1rm
5 reps at 75% 1rm
AMRAP at 85% 1rm

SKILL

Pull up

WOD

8 rft

20 DU
15 Jump Squats
5 Pull ups
10 V ups

CASH OUT

hang clean thruster 5 x 3

Start light , work load and efficiency

MOBILITY

Lats and wrist/forearms

4/24/2014

WARM UP
Pass through
Push up
Toes to bar
Back ext
Walking lunge w/ twist
1 leg hip hinge
Hurdlers
Good mornings
Burpee
DU

Foam Roll

BUY IN

Clean Pull 8 x 2 , drop bar at top of pull.

Increase weight each round. 

SKILL
BB row

WOD

4 RFT
400m run
20 sit ups
12 air squats
8 BB Row (65-75% of max)

CASH OUT

5 Min AMRAP Snatch Balance

MOBILITY

Hip Flexor & Thoracic Spine
http://www.mobilitywod.com/2012/07/clear-the-t-spine-now-we-can-start-talking-shoulders/

4/25/2014

WARM UP

Pass through
Push up
Toes to bar
Back ext
Walking lunge w/ twist
1 leg hip hinge
Hurdlers
Good mornings
Burpee
DU

Foam Roll

BUY IN

Back Squat

5 reps @ 70% 1RM
3 reps @ 80% 1RM
AMRAP @ 90% 1RM

SKILL

BB Roll outs

WOD

11 min AMRAP
12 Snatch (95/65)
10 BB Roll out from knees (95/65)

CASH OUT

Burpee Box jump overs - 25x

MOBILITY

Lumbar Spine
http://www.mobilitywod.com/2012/12/creating-a-stable-low-back-with-better-hip-mechanics/

4/23/2014

WARM UP
Pass through
Push up
Toes to bar
Back ext
Walking lunge w/ twist
1 leg hip hinge
Hurdlers
Good mornings
Burpee
DU

Foam Roll

BUY IN

Push Jerk
5 reps @ 70% 1RM
3 reps @ 80% 1RM
AMRAP @ 90% 1RM

SKILL

Pistols

WOD

For Time:
50 KB Swing (70/53)
10 HSPU
40 Goblet Squats (70/53)
20 Pull ups
30 Deadlift (115/75)
30 Alt Pistols
20 Power Clean (115/75)
40 Push Ups
10 Overhead Squat (115/75)
50 Walking Lunge Steps (total)

CASH OUT
Recover

MOBILITY
Everything
http://www.mobilitywod.com/2012/02/wonky-beat-up-joint-feed-that-thing-good-mechanics-and-some-slack/

4/22/2014

WARM UP

Pass through
Push up
Toes to bar
Back ext
Walking lunge w/ twist
1 leg hip hinge
Hurdlers
Good mornings
Burpee
DU

Foam Roll

BUY IN

Front Squat

5 reps @ 70% 1RM
3 reps @ 80% 1RM
AMRAP @ 90% 1RM

SKILL

DU

WOD

5 RFT

8 x 20m Sprints*
20 DU

*perform inside if raining. If not raining, optional to go left out the door and to end of building

CASH OUT

8 minutes EMOTM - 3 strict Pull ups

MOBILITY
Glutes, quads, H/S
http://www.mobilitywod.com/2012/08/squat-quick-test-is-it-your-ankles-or-hips/
http://www.mobilitywod.com/2013/08/community-mwod-video-the-one-pattern-part-2-the-double-under/

4/21/2014

WARM UP

Pass through
Push up
Toes to bar
Back ext
Walking lunge w/ twist
1 leg hip hinge
Hurdlers
Good mornings
Burpee
DU

Foam Roll

BUY IN

Deadlift

5 reps @ 70% 1RM
3 reps @ 80% 1RM
AMRAP @ 90% 1RM

SKILL

Thruster
Kipping T2B

WOD

16 min AMRAP

9 Thruster 95/65
9 Toes to Bar
35 DU

CASH OUT

3 x 1+ min plank holds
*feet elevated if capable

MOBILITY

Glute and Shoulders
http://www.mobilitywod.com/2010/11/episode-89-bro-your-internal-rotation-is-lacking/

4/18/2014

WARM UP
Pass through
Handstand hold
Push up w/ feet on box
Bro Hugs
Arm Circles
Sit Ups
Superman
OH wall squats with bar
1 leg hip hinge
Leg swings
Foam roll

BUY IN/SKILL
Back Squat 
3 reps @ 65% 1RM
3 reps @ 75% 1RM
AMRAP @ 85% 1RM
If you found your estimated 1RM last week, use that number to calculate this weeks

WOD
For Time: 
1 mile run
60 walking lunge steps (total)
30 Burpees
20 tuck jumps

CASH OUT
Banded Good Mornings

MOBILITY
Hip Flexors and Glutes
http://www.mobilitywod.com/2011/07/episode-280-mobility-is-about-position-stretch-with-purpose-not-to-warm-up/

4/17/2014

WARM UP
Pass through
Handstand hold
Push up w/ feet on box
Bro Hugs
Arm Circles
Sit Ups
Superman
OH wall squats with bar
1 leg hip hinge
Leg swings
Foam roll

BUY IN
Hang Squat Snatch 3x5 @ 65-75% of max

SKILL

Ground to Overhead = Power Snatch OR Power Clean + Jerk OR Deadlift + hang clean + push press, literally any way you can (with proper form) get the bar from the ground to overhead.

WOD

12 min AMRAP
8 Ground to Overhead (155/115)
10 Deadlift (155/115)
12 Wall Balls (20/14)
15 Ball Slams (20/14)

CASH OUT
Tabata Jumping Lunges

MOBILITY

Hamstring and Shoulders

http://www.mobilitywod.com/2011/01/episode-137-best-hip-extensor-high-hammy-mob-and-better-jerk-shoulders/

4/16/2014

WARM UP

Pass through
Handstand hold
Push up w/ feet on box
Bro Hugs
Arm Circles
Sit Ups
Superman
OH wall squats with bar
1 leg hip hinge
Leg swings

Foam roll

BUY IN

Push Jerk

3 reps @ 65% 1RM
3 reps @ 75% 1RM
AMRAP @ 85% 1RM

if you found your estimated 1RM last week, use that number to calculate this weeks

SKILL

MB Sit ups

WOD

4 RFT
20 Box Jumps 30"/24"
800m run
20 MB Sit ups 14/10

CASH OUT

Wall sit max hold - 2x

MOBILITY

Hip Flexors & Lumbar Spine

http://www.mobilitywod.com/2011/07/episode-281-runners-legs-and-hip-extension/

4/15/2014

WARM UP

Pass through
Handstand hold
Push up w/ feet on box
Bro Hugs
Arm Circles
Sit Ups
Superman
OH wall squats with bar
1 leg hip hinge
Leg swings

Foam roll

BUY IN

Front Squat

3 reps @ 65% 1RM
3 reps @ 75% 1RM
AMRAP @ 85% 1RM

If you found your estimated 1RM last week, use that number to calculate this weeks

WOD

For Time:
60 DU
20 Snatch (any variety as long as from the floor) 135/95
40 KB Swings 70/53
60 DU

CASH OUT

EMOTM x 10 min

3 box jumps by max height! Stack the boxes or put plates on boxes if necessary.

MOBILITY

Shoulders and Lats

http://www.mobilitywod.com/2011/05/episode-242-soft-tissue-mobrx-for-the-shoulder/

4/14/2014

WARM UP

Pass through
Handstand hold
Push up w/ feet on box
Bro Hugs
Arm Circles
Sit Ups
Superman
OH wall squats with bar
1 leg hip hinge
Leg swings
Foam roll

BUY IN/SKILL

Deadlift
3 reps @ 65% 1RM
3 reps @ 75% 1RM
AMRAP @ 85% 1RM
If you found your estimated 1RM last week, use that number to calculate this weeks

WOD
10 RFT
18 Air Squats
12 Push Up
6 Strict Pull-ups

CASH OUT
Hang clean 5 x 5 - increase weight each time.

PAUSE AT THE TOP TO WORK ON YOUR FRONT RACK POSITION

MOBILITY
Hamstring and Glute

4/11/2014

WARM UP
Pass through
5 - 15 Kipping pull-ups
10-15 Push up to down dog
2 Wall Walk
Air squats
1 leg walking hip hinge
Spiderman lunges
Hurdlers walking
Leg swings
Foam Roll

BUY IN
Back Squat - use your new estimated 1RM from 3/25 to calculate the following numbers:
5 reps @ 60% 1RM
5 reps @ 70% 1RM
AMRAP @ 80% 1RM

*if you do not know your 1RM for back squat please work with a coach to find an estimated 1RM by doing the following:  5 sets of 5 reps - increasing weight each round. the last set of 5 should be extremely hard.

SKILL
HSPU
KB Snatch

WOD
15 min AMRAP
335m run
5 HSPU
10 KB Snatch (5 each arm)
15 Burpees


CASH OUT
Practice T2B

MOBILITY
Shoulders and Glutes
http://www.mobilitywod.com/2011/04/episode-212-pain-ball-calling-all-shoulder/

4/9/2014

WARM UP
Pass through
5 - 15 Kipping pull-ups
10-15 Push up to down dog
2 Wall Walk
Air squats
1 leg walking hip hinge
Spiderman lunges
Hurdlers walking
Leg swings
Foam Roll

BUY IN

Push Jerk*
5 reps @ 60% 1RM
5 reps @ 70% 1RM
AMRAP @ 80% 1RM

*if you do not know your 1RM for push jerk, please work with a coach to find an estimated 1RM by doing the following:  5 sets of 5 reps - increasing weight each round. the last set of 5 should be extremely hard.

SKILL
DU

WOD
100 DU
335m sprint (small loop)
50 DU
430m sprint (big loop)

25 DU
800m sprint (1 big - 1 small loop)


CASH OUT
with am empty barbell complete:

Muscle Snatch - work the movement using no momentum or power from hips

*coaches will determine sets and reps for each athlete

MOBILITY

Quads, shoulders, glutes
http://www.mobilitywod.com/2011/05/episode-259-back-in-quadness-baby/
http://www.mobilitywod.com/2011/07/episode-283-resetting-after-a-shoulder-tweakbrutally-sore-shoulders/

4/10/2014

WARM UP
Pass through
5 - 15 Kipping pull-ups
10-15 Push up to down dog
2 Wall Walk
Air squats
1 leg walking hip hinge
Spiderman lunges
Hurdlers walking
Leg swings
Foam Roll

BUY IN
Hang Squat Clean  3x5

Increase weight each round, work on getting under the bar faster

SKILL
Thruster
Pull Up

WOD

6 RFT
10 pull ups
8 thrusters (75/55)
12 sit ups
8 SDHP (75/55)

CASH OUT
Ladder Drills

MOBILITY
Lats & Hip Flexors
http://www.mobilitywod.com/2011/04/episode-238-hip-opening/

4/8/2014

WARM UP
Pass through
5 - 15 Kipping pull-ups
10-15 Push up to down dog
2 Wall Walk
Air squats
1 leg walking hip hinge
Spiderman lunges
Hurdlers walking
Leg swings
Foam Roll

BUY IN

Front Squat*
5 reps @ 60% 1RM
5 reps @ 70% 1RM
AMRAP @ 80% 1RM

*if you do not know your 1RM for Front Squat, please work with a coach to find an estimated 1RM by doing the following: 5 sets of 5 reps - increasing weight each round. The last set of 5 should be extremely hard.

SKILL
Hang Clean

WOD

3 RFT
12 Hang Clean (115/105)
12 Burpees over the bar
1 Sprint - Make a right out the door to end of the street and back

CASH OUT

with an empty barbell complete:

Split Jerk

*Front foot should land over dowel/PVC/towel/yoga mat/ placed by coach.  Work on recovery/reset.

Refer to print out below agility drills for more details

**coaches will determine sets and reps for each athlete

MOBILITY

Thoracic Spine & Hip Flexor
http://www.mobilitywod.com/2010/11/episode-87-hip-impingement-2-band-variation/

4/7/2014

WARM UP

Pass through
5 - 15 Kipping pull-ups
10-15 Push up to down dog
2 Wall Walk
Air squats
1 leg walking hip hinge
Spiderman lunges
Hurdlers walking
Leg swings

Foam Roll

BUY IN

Deadlift - use your new estimated 1RM from 3/26 to calculate the following numbers

5 reps @ 60% 1RM
5 reps @ 70% 1RM
AMRAP @ 80% 1RM

*if you do not know your 1RM for deadlift please work with a coach to find an estimated 1RM by doing the following: 
5 sets of 5 reps - increasing weight each round. the last set of 5 should be extremely hard.

SKILL

Push Press
SDHP

WOD

20 min AMRAP

50 DU
30 Push Press 135/95
20 Wall Balls 20/14
15 KB SDHP 70/53

CASH OUT

with an empty barbell complete:

Snatch balance from the behind the neck (https://www.youtube.com/watch?v=6Kcend-O21w)

*bar can start on a rack, athlete must step completely away from the rack with barbell in the high bar position with hands at the snatch position. Then jerk the bar off of their shoulders , trying to land in a complete OH squat. Ideally below parallel.

**coaches will determine sets and reps for each athlete

MOBILITY

Hamstring ( http://www.mobilitywod.com/2010/12/episode-104-hammer-your-high-hammy/ )

and

Shoulders ( http://www.mobilitywod.com/2012/09/seriously-do-this-yesterday-one-of-my-all-time-shoulder-fixes/ )

4/4/2014

WARM UP

Pass through
Kipping practice
30 sec Handstand hold
Push up
OH wall squat with training bar
Good mornings
Static lunge
Hurdlers
Leg swings

Foam roll

SKILL

Squat Snatch

BUY IN

Squat Snatch 

8 @ 50% 1RM

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 90%

WOD

8 min AMRAP

10 burpees

8 box jumps 30/20

6 pull ups

CASH OUT

MB hip extension slam (overhead) 1 x 12

https://www.youtube.com/watch?v=fGWz51bKPMM&feature=youtu.be&t=2m16s

MOBILITY

Hip flexor and L/S

http://www.mobilitywod.com/2011/01/episode-142-tight-it-band-and-hip-flexor-fix-runners/