5/21/2014

WARM UP

Pass through
Downhill Skier
1 Leg Hip Hinge
Walking Lunge

Choose 3-5 of your weakest exercises and do 15-20 reps of each
(i.e - pull ups, wall balls, OHS, DU, Snatch, Clean...)

SKILL

Snatch

BUY IN

Overhead Squats 3 x 8

 

Take 6 minutes to warm up for heavy snatch 

WOD

EOMOTM for 16 minutes(8 reps)

(Every OTHER minute, on the minute)

1 (power Or squat*) Snatch @ 90%+ of 1RM

*choose your weaker of the 2. Must go heavier then Mondays Buy In...

CASH OUT

335m Sprint x 2-3 (rest 1:1)

MOBILITY

Hamstrings

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

5/15/14

Warm up

Pass through
Push up
Plank 30-45 sec
Down hill skier hold 30-45 sec (how does this apply to the WOD today?)
Good morning
Walking lunge
Hurdler
Leg swings

Burgener (do you have this memorized yet?)

Foam roll

SKILL

OHS

BUY IN

Max unbroken pull ups (strict and kipping. 2 sets)

WOD

3 RFT

8 OH Squat (95/65)

20 Wall Balls (20/14)

800m Run

Open Workouts:

Balanced Athlete Warm-up

Foot work

Downhill Skier

Squat Set-up and Warm-up

Upper body core integration

Hip Hinging with Pipe

Hurdler-Lunge Set-up

High Plank-Bracing Sequence into T-Pose 

Open WOD

2 RFT

100 SU/ 50 DU

25 Kettlebell Swings 16kg

30 Squats with KettleBells 16kg

35 Shoulder to Overhead w/ barbell

40 Walking Lunges

20 Step up/ Box Jump 20"

15 Burpees

CASH OUT

Snatch Balance w/ 5 sec hold @ bottom 

MOBILITY

Thoracic Spine and Shoulders

http://www.mobilitywod.com/2011/11/episode-341-runners-shoulders/

4/2/2014

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

OHS

BUY IN

Squat Clean

3 x 5  TOUCH AND GO

Increase weight each time

Start with a moderate weight, 60-70%1rm

WOD

"Nancy"

5 RFT

400 meter run 

15 Overhead squat (95/65)

CASH OUT

Tabata push ups - 8 rounds of 20 sec work 10 sec rest

MOBILITY

Quads and Glutes

http://www.mobilitywod.com/2010/09/episdoe-23-runners-legs/

3/5/2014

WARM UP

Pass through
10-20 Kipping swings or 30 sec hanging from bar hold
10-20 DU
Push ups
30 sec handstand hold
1 min wall sit
Static stationary lunges
Hip bridge while squeezing block or half foam roll
Leg Swings
Hurdlers
Foam Roll hips
Couch Stretch against wall

SKILL

Back Squat
Overhead Squat

BUY IN

Back Squat

5 Reps @ 70% 1RM
3 Reps @ 80% 1RM
2 min break
AMRAP @ 90% 1RM

*this is the last week of this cycle, the rest before the last set is important. We want everyone to PR today!

WOD

Overhead Squats

5 - 5 - 5 - 5 - 3 - 3 -3 - 1 - 1

Start with a comfortable weight and try to get heavier as the reps decrease

*take 2 minutes between sets, and start with weights from the floor. NO RACKS. Again, we want to set some PRs today.

CASH OUT

If time allows

EMOTM 10 min - 2 x 20m Sprints

MOBILITY

Glutes and Quads

2/5/2014

WARM UP

Stick pass through
Push up
Wall squat
Walking lunge
Leg swings
Inch worm

SKILL

Push Press

BUY IN

EMOTM 10 min

3 push Press 75% 1RM

WOD

100 DU
75 Burpees
55 Box Jump 24/20
40 Thruster 75/45
30 Ball slams 20/14
25 OH squats 75/45

*30 min time cap*

CASH OUT

Side plank 45 sec x 3 each side

MOBILITY

Hip flexors, quads and shoulders

1/20/2014

WARM UP

Stick pass through
Push up
OH wall squat
Sit up
Back ext
Walking lunge
Leg swings

BUY IN

3-4 sets for MAX reps (to failure)

Plyometric Push-ups
(any variation where the hands come off the ground are acceptable)

SKILL

Overhead Squat
Box dips

WOD

1200m run
12 Dips between two 30" boxes
9 OH Squat 115/75#
800m run
15 Dips between two 30" boxes
12 OH Squat 115/75#
400m run
18 Dips between two 30" boxes
15 OH Squat 115/75#

CASH OUT

3-4 sets for MAX time (to failure)
Handstand or Pike holds

MOBILITY

Quads and Shoulders