7/1/2014

Warm Up

In 10 min or less

Block squeeze w/ shoulder flexion
Pass through
Kipping swings
Push up
Sit up
Scorpions
Rdl with block between legs
OH wall squat
Spiderman lunge

Bergener

start skill or buy in if finish early

Skill

Toes to Bar

BUY IN

EMOTM 8 minutes

Max unbroken Toes to bar

WOD

5RFT
435m Run
10 Hang Clean 115/75
15 HRPU
20 Walking Lunge steps

22 min Time cap

CASH OUT

Rope Climbs! Complete 2-5 reps. Legless if you are feeling frisky.

MOBILITY

Hamstrings

6/30/2014

Warm Up

In 10 min or less

Block squeeze w/ shoulder flexion
Pass through
Kipping swings
Push up
Sit up
Scorpions
Rdl with block between legs
OH wall squat
Spiderman lunge

Bergener

start skill or buy in if finish early

Skill

Split jerk foot work
6 sets of 2 reps

*Place a pvc dowel in front of you, make sure you clear it when doing the split jerk. Hold 2 seconds upon landing and pay attention to your landing position, did you land with equal weight in both feet?*

Coachs will choose your weight.

WOD

For time:

Row 500m

Then

4 RFT
8 chest to bar pull ups
12 burpee box jump 30/24
16 sit ups

18 min time Cap

*stagger the start with larger classes

CASH OUT

Take 5-10 min and work on pistols
*Hint-Hint*

MOBILITY

Shoulders

6/27/14

WARM UP

*in 10 minutes or less*

Pass through
Block shoulder squeeze with shoulder flexion (Upper body core integration)
Downhill Skier Rock
OH Wall Squat
Inline Lunge
1 leg hip hinge

Bergener (full if time allows)

*if you finish early: start skill, buy in or work on a weakness!

BUY IN

Tempo push ups 3 x 8

3 count down, hold for 2 at bottom, explode up, hold 2 count with elbows locked out at top.

KEEP YOUR CORE TIGHT!
Scale on a box, if needed.

SKILL

Kettle Bell Swings - American

WOD

18 minute AMRAP
10 Goblet Squats 53/35
15 Wall Balls 20/14
20 American  KBS 53/35

CASH OUT

Barbell roll outs - 3 x 10
Use loaded barbell (weight doesn't matter)
Roll out from knees.  Keep core braced and arms extended the whole time.

MOBILITY

Shoulders

6/26/2014

WARM UP

*in 10 minutes or less*

Pass through
Block shoulder squeeze with shoulder flexion (Upper body core integration)
Push Up
Downhill Skier Rock
OH Wall Squat
Inline Lunge
1 leg hip hinge

Bergener (full if time allows)

*if you finish early: start skill, buy in or work on a weakness!

BUY IN

EMOTM 10 min
3 Snatch Balance - Start with Bar, ONLY add weight if performed perfectly with full depth

SKILL

Power Snatch

WOD

21-15-9

Air Squats

Power Snatch 95/65

*After each FULL round, complete 35 DU*

CASH OUT

Farmer's Carry with 35/25# plates - 4x length of gym

MOBILITY

Traps/Hips

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

6/25/2014

WARM UP

*in 10 minutes or less*

Pass through
Block shoulder squeeze with shoulder flexion (Upper body core integration)
Push Up
Downhill Skier Rock
OH Wall Squat
Inline Lunge
1 leg hip hinge

Bergener (full if time allows)

*if you finish early: start skill, buy in or work on a weakness!

BUY IN

EMOTM 10 minutes
1-5 Strict Pull-ups
*if you cannot complete a strict pull-up, use the lightest band that allows you to get chin above bar at least once*

SKILL

Power Clean

WOD

For Time:

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

Power cleans 155/105
HSPU

CASH OUT

2-3 rounds of 335m sprint, rest 1 minute in between rounds

*do more rounds if time allows*

MOBILITY

hamstring

6/24/14

WARM UP

*in 10 minutes or less*

Pass through
Block shoulder squeeze with shoulder flexion (Upper body core integration)
Push Up
Downhill Skier Rock
OH Wall Squat
Inline Lunge
1 leg hip hinge

Bergener (full if time allows)

*if you finish early: start skill, buy in or work on a weakness!

BUY IN

In 10 min or less8 x 2 Snatch pull (touch and go, do not let go of the bar)

http://youtu.be/MRzsZN5p9QY

Start with 80% 1RM of Snatch and go heavier if coach allows. Do not exceed 105% of Snatch.

SKILL

Snatch Pull

WOD

Death by BURPEE

(1 burpee first minute, 2 burpee the second minute and so on until you cannot complete set number of burpees in the given minute)

CASH OUT

With a partner

4 x 20m of wheel barrel, buddy carry(pick partner up) and firemans carry(drag partner)

Split work evenly

MOBILITY

Chest and shoulders

6/23/2014

WARM UP

*in 10 minutes or less*

Pass through
Block shoulder squeeze with shoulder flexion (Upper body core integration)
Push Up
Downhill Skier Rock
OH Wall Squat
Inline Lunge
1 leg hip hinge

Bergener (full if time allows)

*if you finish early: start skill, buy in or work on a weakness!

BUY IN

Take 10 minutes to find a heavy TRIPLE (3 unbroken reps) - Front Squat

SKILL

Squat Clean

WOD

FOR TIME:

Run 800m
then
3 RFT:
15 Pull Ups
5 Squat Cleans 155/105
then
Run 800m

20 min time cap

*clock starts with run and WOD ends when second run is finished*

CASH OUT

Rope Climb
- If you are efficient climbing rope, work on some legless
- If you are not good with rope, today is a great day to get better!

MOBILITY

Hip Flexors

6/20/14

WARM UP

Complete in 10 min:

Pass through
Push up
Kipping swing
Air squat
1 leg hip hinge
Walking lunge
Leg swing
Hurdlers

If finish faster then 10 min, start buy in or work on a weakness!

BUY IN

In 12 minutes:

Deadlift

5 reps @ 75% 1rm
3 reps @ 85% 1rm
1+ reps @ 95% 1rm
3 reps @ 85% 1rm
AMRAP @ 75% 1RM

WOD

4 RFT 

25 DU

15 HSPU

10 T2B

12 Box Jump (30/24)

18 min Time Cap

CASH OUT

10 minute squat challenge

http://www.mobilitywod.com/2012/02/episode-365-project-completed-10-min-squat-test/

MOBILITY

Quads

6/19/14

WARM UP

Complete in 10 min:

Pass through
Push up
Kipping swing
Air squat
1 leg hip hinge
Walking lunge
Leg swing
Hurdlers

If finish faster then 10 min, start buy in or work on a weakness!

BUY IN

Take 10 minutes to find a heavy Snatch

WOD

12 Min AMRAP

10 Wall Balls

20 Shoulder to Overhead 115/75

30 KB SDHP 53/35

CASH OUT

BB Bent over Row 5 x 5 

Heavier than last week!

MOBILITY

Hip Flexors

http://www.mobilitywod.com/2012/02/why-sitting-wrecks-your-mad-hip-action/

6/18/14

WARM UP

Complete in 10 min:

Pass through
Push up
Kipping swing
Air squat
1 leg hip hinge
Walking lunge
Leg swing
Hurdlers

If finish faster then 10 min, start buy in or work on a weakness!

BUY IN

In 12 minutes:

Back Squat

5 reps @ 75% 1rm
3 reps @ 85% 1rm
1+ reps @ 95% 1rm
3 reps @ 85% 1rm
AMRAP @ 75% 1RM

WOD

Run 335m

Then Immediately Following -

Filthy Fifty:
50 Box jump, 24/20
50 Jumping pull-ups (https://www.youtube.com/watch?v=lNENVIyUGRA)
50 Kettlebell swings 35/25
50 Walking Lunge steps
50 Knees to elbows
50 Push press, 45/35
50 Back extensions
50 Wall ball shots, 20/14
50 Burpees
50 Double unders

*32 min time cap*

CASH OUT

Recover

MOBILITY

Everything

http://www.mobilitywod.com/2013/11/community-mwod-video-the-knees-in-squat/

6/17/14

WARM UP

Complete in 10 min:

Pass through
Push up
Kipping swing
Air squat
1 leg hip hinge
Walking lunge
Leg swing
Hurdlers

If finish faster then 10 min, start buy in or work on a weakness!

BUY IN

Take 10 minutes to find a heavy Power Jerk

WOD

6 RFT

5 Power Jerk 135/95 (No Rack!)

12 Deadlift 135/95

*24 min time cap*

CASH OUT

Hold Front Rack position with empty bar, as long as possible. 

Max hold x 2-4 sets

MOBILITY

Hamstrings

http://www.mobilitywod.com/2010/09/episode-11-how-to-stretch-your-back-bits/

6/16/2014

WARM UP

Complete in 10 min:

Pass through
Push up
Kipping swing
Air squat
1 leg hip hinge
Walking lunge
Leg swing
Hurdlers

If finish faster then 10 min, start buy in or work on a weakness!

BUY IN

In 12 minutes:

Strict press

5 reps @ 75% 1rm
3 reps @ 85% 1rm
1+ reps @ 95% 1rm
3 reps @ 85% 1rm
AMRAP @ 75% 1RM

WOD

EMOTM for 15 minutes

5 pull ups
10 air squats (no butt to ball unless allowed by coach)

CASH OUT

High hang clean 4 x 8 (start light and add weight if all reps completed to full depth)

*Start with the bar touching your hips, bend your knees straight down. Keep your chest behind bar, clean the BB and try to land as low in the catch of a squat clean as possible*

MOBILITY

LATS

6/13/14

WARM UP

Pass through
Push ups
Kipping swing
Sit ups
Scorpions (http://youtu.be/fOaZXOCEfrg)
OH Wall squats
1 leg hip hinge
Hurdlers
Leg swing
Foam roll

BUY IN

In 12 minutes or less complete:

Deadlift
3 reps @ 70% 1RM
3 reps @ 80% 1RM
3+ reps @ 90% 1RM (do as many as you can keeping good form, do not max out. Leave 2-3 in the tank)
3 reps @ 80% 1RM
AMRAP reps @ 70% 1RM

*do not recalculate your max from last weeks numbers*

WOD

3 RFT 

3 Snatch 115/75

6 TGU (3 each arm) 53/35

9 Wall Balls 20/14

12 MB Situps 20/14

CASH OUT

Plank 3 x 1 minute

MOBILITY

Hamstrings

https://www.youtube.com/watch?v=VQtwaPoK-UM

6/12/2014

WARM UP

Pass through
Push ups
Kipping swing
Sit ups
Scorpions (http://youtu.be/fOaZXOCEfrg)
OH Wall squats
1 leg hip hinge
Hurdlers
Leg swing
Foam roll

BUY IN

Take 10 minutes to find a heavy jerk - with SNATCH GRIP

*You may use a rack*

WOD

16 min AMRAP

30 DU

11 Push Ups

9 Toes to Bar

7 Jump Lunges (each leg)

CASH OUT

BB bent over row 3 x 8

*Same weight,  if not heavier then last week*

MOBILITY

Lumbar Spine

http://www.mobilitywod.com/2011/10/episode-336-improving-the-bottom-position-of-the-squatcleansnatch/

6/11/2014

WARM UP

Pass through
Push ups
Kipping swing
Sit ups
Scorpions (http://youtu.be/fOaZXOCEfrg)
OH Wall squats
1 leg hip hinge
Hurdlers
Leg swing
Foam roll

BUY IN

In 12 minutes or less complete:

Back Squat
3 reps @ 70% 1RM
3 reps @ 80% 1RM
3+ reps @ 90% 1RM (do as many as you can keeping good form, do not max out. Leave 2-3 in the tank)
3 reps @ 80% 1RM
AMRAP reps @ 70% 1RM

*do not recalculate your max from last weeks numbers*

WOD

5 RFT

12 Burpees

15 Box Jump 30/24

18 KB Snatch (9 each side) 53/35

*20 min time cap*

CASH OUT

With a Partner - OH walking lunge for 335m 35/25

*Break up work any way you choose*

MOBILITY

Glutes

https://www.youtube.com/watch?v=f4ymiYa-ZGQ

6/10/14

WARM UP

Pass through
Push ups
Kipping swing
Sit ups
Scorpions (http://youtu.be/fOaZXOCEfrg)
OH Wall squats
1 leg hip hinge
Hurdlers
Leg swing
Foam roll

BUY IN

5x3 Floor Press/Bench Press "Just press it baby!"
Find a heavy weight. Rest 2 min between sets.

WOD

"RUN narF RUN"

435m run
Then immediately into:
9 - 15 - 21
Pull ups
Thrusters 95/65

DE Affiliate Team use at least 75#

*15 min time cap*

CASH OUT

50 DU

MOBILITY

Hip flexors

6/9/2014

WARM UP

Pass through
Push ups
Kipping swing
Sit ups
Scorpions (http://youtu.be/fOaZXOCEfrg)
OH Wall squats
1 leg hip hinge
Hurdlers
Leg swing
Foam roll

BUY IN

In 12 minutes or less complete:

Strict Press
3 reps @ 70% 1RM
3 reps @ 80% 1RM
3+ reps @ 90% 1RM (do as many as you can keeping good form, do not max out. Leave 2-3 in the tank)
3 reps @ 80% 1RM
AMRAP reps @ 70% 1RM

*do not recalculate your max from last weeks numbers*

WOD

EMOTM Grace

Every Minute on the Minute for 6 minutes

5 C&J 135/95

*DE Affiliate Challenge Team use 115#

CASH OUT

In teams of 2 or 3:

Row 3k

MOBILITY

Hamstrings

6/6/2014

WARM UP

Pass through
Tempo Push ups (3 count down, explode up)
Inverted Row
Sit ups
Scorpions (http://youtu.be/fOaZXOCEfrg)
Wall squats
1 leg hip hinge
Hurdlers
Leg swing
Foam roll

BUY IN

In 12 minutes or less complete:

Deadlift
5 reps @ 65% 1RM
5 reps @ 75% 1RM
5+ reps @ 85% 1RM (do as many as you can keeping good form, do not max out. Leave 2-3 in the tank)
5 reps @ 75% 1RM
AMRAP reps @ 65% 1RM

Use your estimated 1RM from 3 weeks ago to calculate your numbers.

WOD

2014 CF Regionals Event 3

Nasty Girls V2

3 RFT

50 Alternating Pistols (total) . (any sub used , hip must break parallel)

7 Muscle Ups or 15 chest to bar (make sure that collarbone touches the bar) 

10 Hang Power clean 175/155

**16 min time cap**

CASH OUT

Rope Climbs. Do a few or maybe get your first one!

MOBILITY

Forearms

https://www.youtube.com/watch?v=A2E3SbCUz34

6/5/2014

WARM UP

Pass through
Tempo Push ups (3 count down, explode up)
Inverted Row
Sit ups
Scorpions (http://youtu.be/fOaZXOCEfrg)
Wall squats
1 leg hip hinge
Hurdlers
Leg swing
Foam roll

BUY IN

Power Snatch with 3 sec pause just below knees.  (Pull from floor, pause at knees. Then finish lift. Were your hamstrings loaded during pause ??)

12 reps total.  

Start at 50% 1RM and work heavier if possibe

WOD

For Time:

30 Box Dips

10 Burpees

30 Superman

10 Burpees

30 Knees to Elbow

10 Burpees

**12 min time cap**

CASH OUT

5x Wall Walks

MOBILITY

Chest

https://www.youtube.com/watch?v=0dgbCDtqdlI

6/4/2014

WARM UP

Pass through
Tempo Push ups (3 count down, explode up)
Inverted Row
Sit ups
Scorpions (http://youtu.be/fOaZXOCEfrg)
Wall squats
1 leg hip hinge
Hurdlers
Leg swing
Foam roll

BUY IN

In 12 minutes or less complete:

Back Squat
5 reps @ 65% 1RM
5 reps @ 75% 1RM
5+ reps @ 85% 1RM (do as many as you can keeping good form, do not max out. Leave 2-3 in the tank)
5 reps @ 75% 1RM
AMRAP reps @ 65% 1RM

Use your estimated 1RM from 3 weeks ago to calculate your numbers.

WOD

15 min AMRAP

25 Air Squats

335m Run

10 Deadlift 155/115

CASH OUT

Sit Ups - DOUBLE TABATA!

MOBILITY

Quads

https://www.youtube.com/watch?v=58seC11fFnI

6/3/2014

WARM UP

Pass through
Tempo Push ups (3 count down, explode up)
Inverted Row
Sit ups
Scorpions (http://youtu.be/fOaZXOCEfrg)
Wall squats
1 leg hip hinge
Hurdlers
Leg swing
Foam roll

BUY IN

Hang Clean & Jerk 4 x 4 - (75-85% 1RM hang clean) 

Increase weight if needed

WOD

For Time

5 - 10 - 15 - 20 - 25

Wall Balls 20/14

American KB Swing 53/35 (http://youtu.be/8Se7zgKtZj0)

Walking Lunge Steps (each leg)

HR Push Ups

**25 min time cap**

CASH OUT

BB Bent over rows 3 x 8 

MOBILITY

Glutes

http://www.mobilitywod.com/2010/11/episode-95-the-lower-body-basic-list/

6/2/2014

WARM UP

Pass through
Tempo Push ups (3 count down, explode up)
Inverted Row
Sit ups
Scorpions (http://youtu.be/fOaZXOCEfrg)
Wall squats
1 leg hip hinge
Hurdlers
Leg swing
Foam roll

BUY IN

In 12 minutes or less complete:

Strict Press
5 reps @ 65% 1RM
5 reps @ 75% 1RM
5+ reps @ 85% 1RM (do as many as you can keeping good form, do not max out. Leave 2-3 in the tank)
5 reps @ 75% 1RM
AMRAP reps @ 65% 1RM

Use your estimated 1RM from 3 weeks ago to calculate your numbers.

WOD

3 RFT
800m run (1 long, 1 short)
20 DU
40 Mountain Climbers (20 each leg)-*knees must touch elbows*

**22 min time cap**

CASH OUT

20 reps of Toes to Bar

Work on kipping!

MOBILITY

Shoulders

http://youtu.be/eveYJP1indI