9/1/2016

Upcoming local competitions:

9/21-10/9  WZA online challenge 
9/17/2016 - 3rd Annual Manor Mudder!
10/8 - 2016 Lumbar Games M/M or F/F $160/team
10/22 - CF Akylas Halloween Comp M/M or F/F
10/29 - CF Proven Partner Throwdown M/F teams $69pp
12/3-12/4 - Hardbat Holiday Classic - All teams are made up of 2 athletes of the same sex. Masters athletes will be individual. $200 per team/$90 for Masters

WARM UP

4 rds
20 jumping jacks
10 RDL 45/35
5 burpees

BUY IN


1 + 1/2 front squat
5 x 2 @ 90% clean 1rm

SKILL

make lunges hard

WOD


12 min amrap
5 strict ring dips
20 walking lunges w/ kb
50 du

comp: pistols
free: box dips or hrpu/su 1:1

CASH OUT

Three sets of:
Bent-Over BB Row x 10 reps
Plank 60 seconds

MOBILITY

triceps smash

8/31/2016

Upcoming local competitions:

9/21-10/9  WZA online challenge 
9/17/2016 - 3rd Annual Manor Mudder!
10/8 - 2016 Lumbar Games M/M or F/F $160/team
10/22 - CF Akylas Halloween Comp M/M or F/F
10/29 - CF Proven Partner Throwdown M/F teams $69pp
12/3-12/4 - Hardbat Holiday Classic - All teams are made up of 2 athletes of the same sex. Masters athletes will be individual. $200 per team/$90 for Masters

WARM UP


4 rds
3 Muscle Snatch 45/35
5 Push Ups
10 Air Squats
20 Mountain Climbers

BUY IN


Power Snatch
5 x 1 @ 70% 1RM

SKILL

catch breathe on burpees

WOD


30-20-10
Deadlift 185-135
Pull-Ups
Bar Facing Burpees

comp: 225-185/c2b
free: kb sdhp 35-18/ring row

CASH OUT

OHS
5 sets x 2 reps
*as heavy and as low as possible*

MOBILITY

hamstring with strap

8/30/2016

Upcoming local competitions:

9/21-10/9  WZA online challenge 
9/17/2016 - 3rd Annual Manor Mudder!
10/8 - 2016 Lumbar Games M/M or F/F $160/team
10/22 - CF Akylas Halloween Comp M/M or F/F
10/29 - CF Proven Partner Throwdown M/F teams $69pp
12/3-12/4 - Hardbat Holiday Classic - All teams are made up of 2 athletes of the same sex. Masters athletes will be individual. $200 per team/$90 for Masters

WARM UP


3 rds:
20 Lunge Steps
10 Burpees

BUY IN

Back Squat
5 x 1 @ 90% 3 RM

SKILL

Go fast, NO BREAKS

WOD

For time:50-40-30-20-10
abmat sit ups
25-20-25-10-5
Box Jumps 24/20

comp: 30/24"
free: step ups (Each leg)

CASH OUT

run 335m x 4
rest 1:1

MOBILITY

Pigeon

8/29/2016

Upcoming local competitions:

9/21-10/9  WZA online challenge 
9/17/2016 - 3rd Annual Manor Mudder!
10/8 - 2016 Lumbar Games M/M or F/F $160/team
10/22 - CF Akylas Halloween Comp M/M or F/F
10/29 - CF Proven Partner Throwdown M/F teams $69pp
12/3-12/4 - Hardbat Holiday Classic - All teams are made up of 2 athletes of the same sex. Masters athletes will be individual. $200 per team/$90 for Masters

WARM UP

3 rds
15-20 DU
10 superman
5 Push Up to downdog
w/ 5 sec hold

BUY IN


clean and jerk
1 x 2 @ 70
1 x 2 @ 75
2 x 2 @ 80
1 x 2 @ 85
1 x 2 @ 90

SKILL

brace core for strict press

WOD


For time:
Row 1000 Meters
followed immediately by
Three rounds of:
20 Kettlebell Swings(usa) 35-18
10 Knees to midline
10 L-Seated Dumbbell Press

comp: 53-35/ttb/2-4" sdhspu
free: as rx

CASH OUT


barbell good mornings
3 x 8 reps
light weight

MOBILITY

L/S

8/26/2016

Upcoming local competitions:

9/21-10/9  WZA online challenge 
9/17/2016 - 3rd Annual Manor Mudder!
10/8 - 2016 Lumbar Games M/M or F/F $160/team
10/22 - CF Akylas Halloween Comp M/M or F/F
10/29 - CF Proven Partner Throwdown M/F teams $69pp
12/3-12/4 - Hardbat Holiday Classic - All teams are made up of 2 athletes of the same sex. Masters athletes will be individual. $200 per team/$90 for Masters

WARM UP

Full Burgener

with empty barbell
and
3rft
10 Front rack 
Reverse lunges 45/35

30 DU

BUY IN

Take 20 minutes to find a Squat (preferably) Snatch 1 RM

SKILL

Pace the runs, "sprint" the burpees

WOD

for time:
800m run
50 walking lunges w/ KB
800m run
40 HRPU
800m run
30 burpees

comp: 50 alternating pistols
free: as RX

*time cap 25 minutes*

CASH OUT

if time allows:3 sets:
bent over BB row x 10 reps
60 seconds plank

MOBILITY

Legs

8/25/2016

Upcoming local competitions:

9/17/2016 - 3rd Annual Manor Mudder!
10/8 - 2016 Lumbar Games M/M or F/F $160/team
12/3-12/4 - Hardbat Holiday Classic - All teams are made up of 2 athletes of the same sex. Masters athletes will be individual. $200 per team/$90 for Masters

WARM UP

3 rds
8 sit ups
9 ring rows
10 jumping squat jacks
11 push ups

24' inch worm

BUY IN

1 + 1/2 front squat
5x2 @ 85% of 1RM SQUAT CLEAN
*rest ~2 minutes*

SKILL

Go fast where you're strong, Focus on form on your weaker movements.

WOD

16 min AMRAP
9 pull ups
12 thrusters 75/45
15 KBS 70/53(USSR)
30 DU

comp: 5 MU; 95/65; MURICA; 50 dubs
free: wall balls 14/10; 53/35; 60 singles

CASH OUT

KB Split Squat
2 x 8 each leg
AHAP

MOBILITY

Quads

8/24/2016

Upcoming local competitions:

9/17/2016 - 3rd Annual Manor Mudder!
10/8 - 2016 Lumbar Games M/M or F/F $160/team
12/3-12/4 - Hardbat Holiday Classic - All teams are made up of 2 athletes of the same sex. Masters athletes will be individual. $200 per team/$90 for Masters

WARM UP

3-5 rds of Cindy
BUY IN

Power clean + power jerk
5 sets x 2 reps @ 70%

rset~90 seconds

SKILL

Stay consistent on the C&J

WOD

3 RFT
400m run
10 Clean and Jerk 115/75

comp: 135/95
free: burpee box jumps

CASH OUT

Row 1000m x 2

MOBILITY

Everything

8/23/2016

Upcoming local competitions:

9/17/2016 - 3rd Annual Manor Mudder!
10/8 - 2016 Lumbar Games M/M or F/F $160/team
12/3-12/4 - Hardbat Holiday Classic - All teams are made up of 2 athletes of the same sex. Masters athletes will be individual. $200 per team/$90 for Masters

WARM UP

4 rds
5 HR Push Ups
20 DU
10 BB Thrusters 45/35

BUY IN

Back Squat
5 x 2 @ 85% 3rm

*rest ~2 minutes*

SKILL

Be challenged. no more then :30 rest. 

WOD

EMOTM 10 minutes
7-10 knees to midline + 7-10 burpees

*both exercises every minute*

comp: 5-7 TTB
free: 7-10 sit up or v ups

CASH OUT

hs hold
3 x 30 seconds

MOBILITY

hip flexors

8/22/2016

Upcoming local competitions:

9/17/2016 - 3rd Annual Manor Mudder!
10/8 - 2016 Lumbar Games M/M or F/F $160/team
12/3-12/4 - Hardbat Holiday Classic - All teams are made up of 2 athletes of the same sex. Masters athletes will be individual. $200 per team/$90 for Masters

WARM UP

5 rds
3 Muscle Snatch 45/35
5 Strict press 45/35
10 Air Squats
20 DU

BUY IN

Every 90 seconds for 6 rounds
Squat Snatch
1 @ 70%
1 @ 75%
1 @ 80%
1 @ 80%
1 @ 85%
1 @ 90%

SKILL

hold the hook grip to go UB

WOD

For time:
12-9-6
power snatch 95/65
box jumps 24/20
after the round of 6 - 670m (2 short laps) run

free: akbs 35-18/step ups
comp: 115-75

CASH OUT

strict pull ups
2-3 x 6-8 reps

MOBILITY

forearms

8/19/2016

Upcoming local competitions:

9/17/2016 - 3rd Annual Manor Mudder!
10/8 - 2016 Lumbar Games M/M or F/F $160/team
12/3-12/4 - Hardbat Holiday Classic - All teams are made up of 2 athletes of the same sex. Masters athletes will be individual. $200 per team/$90 for Masters

WARM UP

2 rds:
20 Lunge Steps
10 Burpees
10 high hang cleans 45/35

5 Front Squats 45/35
5 strict press 45/35

BUY IN

Hang Clean
1 x 2 @ 75%
1 x 2 @ 80%
3 x 1 @ 85%

SKILL

Work for  ~:60-:75 each round

WOD

Every 90 seconds, for 12 minutes (2 sets of each):
station 1: ring dips x 8-12
station 2: max DU
station 3: supine ring rows 8-12
station 4: 3 wall walks

free: box dips/SU/plank walks
comp: 3-5 MU/:45 HS Walk

CASH OUT

run 200m x 5
rest 1:1ish

MOBILITY

Arms

8/18/2016

Upcoming local competitions:
8/20 - CF Rehoboth Battle at the Beach
9/17/2016 - 3rd Annual Manor Mudder!
10/8 - 2016 Lumbar Games M/M or F/F $160/team
12/3-12/4 - Hardbat Holiday Classic - All teams are made up of 2 athletes of the same sex. Masters athletes will be individual. $200 per team/$90 for Masters

WARM UP

20 Good Mornings
20 Air Squats
15 Push Ups
15 Superman
10 Alt Lunges

10 Ring Dips/box dips

BUY IN

1 + 1/4 front squat (squat to bottom, bounce out 1/4 way then go back down and stand up all the way)
5 x 2 @ 80% 1RM Clean

SKILL

Be Efficient

WOD

For Time:
60 Box Jump overs
45 burpees
30 wall balls 20/14
15 power cleans 135/95

free: step overs/KB SDHP 35-18
comp: 185/135 

CASH OUT

three sets of Bent over BB row x 10 reps
side plank :30 each side

MOBILITY

Everything

8/17/2016

Upcoming local competitions:
8/20 - CF Rehoboth Battle at the Beach
9/17/2016 - 3rd Annual Manor Mudder!
10/8 - 2016 Lumbar Games M/M or F/F $160/team
12/3-12/4 - Hardbat Holiday Classic - All teams are made up of 2 athletes of the same sex. Masters athletes will be individual. $200 per team/$90 for Masters

WARM UP

3 rds
30 sec Plank
8 sit ups
3 high hang snatch 45/35
5 OHS/Front Squat 45/35
10 jumping squat jacks

BUY IN

Power Snatch + Snatch = 1 rep
1 set x 2 reps (of complex) @ 75%
4 sets x 2 reps @ 80% 

SKILL

Keep the hook grip between snatches

WOD

7 minute amrap
7 Hang Snatches 95/65
14 Knees to midline

free: KB snatch 26/18, V-ups
comp: 115/75, TTB

CASH OUT

KB Split Squat
2 x 8 each leg
AHAP

MOBILITY

Hip flexors

8/16/2016

Upcoming local competitions:
8/20 - CF Rehoboth Battle at the Beach
9/17/2016 - 3rd Annual Manor Mudder!
10/8 - 2016 Lumbar Games M/M or F/F $160/team
12/3-12/4 - Hardbat Holiday Classic - All teams are made up of 2 athletes of the same sex. Masters athletes will be individual. $200 per team/$90 for Masters

WARM UP

1 rd
Row 1k
20 burpees
10 BB Thrusters 45/35
5 Ring Rows
20 DU

BUY IN

back squat
5 sets x 3 reps @ 80% 3rm

SKILL

pace thrusters

WOD

8 minute amrap
10 Pull-Ups
15 Thrusters 75-45
30 Double-Unders

free: ring row/wall balls 14-10/su 2:1
comp: 95-65

CASH OUT

barbell rollouts
1-2 x 10 reps

MOBILITY

quads and lats

8/15/2016

Upcoming local competitions:
8/20 - CF Rehoboth Battle at the Beach
9/17/2016 - 3rd Annual Manor Mudder!
10/8 - 2016 Lumbar Games M/M or F/F $160/team
12/3-12/4 - Hardbat Holiday Classic - All teams are made up of 2 athletes of the same sex. Masters athletes will be individual. $200 per team/$90 for Masters

WARM UP

4 rds
5 hang power cleans 45/35
5 front squat
5 Strict press
7 sit ups
9 RDL

BUY IN

clean and jerk
5 sets x 2 reps
between 80% - 90%

rest ~90 seconds if possible

SKILL

kb press while seated, no arch in back

WOD

Three rounds for time of:
400 Meter Run
20 Russian Kettlebell Swings 70-53
10 Seated Kettlebell Presses (ahap)

comp: american/2-4" DSHSPU

free: as RX

CASH OUT

shoulder bridge mobility x 10 times

https://www.youtube.com/watch?v=gEVlZ5YEwNE

MOBILITY

triceps and hamstrings

8/12/2016

Upcoming local competitions:
8/20 - CF Rehoboth Battle at the Beach
9/17/2016 - 3rd Annual Manor Mudder!
10/8 - 2016 Lumbar Games M/M or F/F $160/team
12/3-12/4 - Hardbat Holiday Classic - All teams are made up of 2 athletes of the same sex. Masters athletes will be individual. $200 per team/$90 for Masters

WARM UP

21-15-9
KB Goblet Squat
Ring rows
then
2 rds:
3 Muscle Snatch 45/35
5 Strict press 45/35

10 Air Squats

BUY IN

CF FREE:
5 min - practice KB Snatch grip
changing from fingers to palm without death gripping the KB
then, 5min AMRAP:

KB Snatch, scored by load

RX:
hang snatch
1 x 2 @ 75%. 
1 x 2 @ 80%

3 x 1 @ 85%

SKILL

switch grip

WOD

3rft
60 du
20 box jumps 24/20
10 deadlifts 185/135

comp: 245-185
free: SU/kb rdl 2 x 35-18#

CASH OUT

row 500m x 2-3

MOBILITY

hamstrings