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

3/24/2014

WARM UP

Pass through

10 Kipping swings
10-20 DU
Push up
OH wall squat with 15# bar
Hip bridge with block squeeze
1 leg hip hinge
"Bro hug"
Hurdlers
Leg Swings

Foam Roll

SKILL

HSPU

BUY IN

Strict Press

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

WOD

6 RFT

10 HSPU
15 Burpee with tuck jump at the top
20 Back extension

CASH OUT

2 - 3 rope climbs/attempts

MOBILITY

Shoulders and Quads

3/17/2014

WARM UP

Pass through
10-20 Kipping swings
10-20 DU
Push up
OH wall squat with 15# bar
Hip bridge with block squeeze
1 leg hip hinge
Arm swings "bro hug"
Hurdlers
Leg Swings

SKILL

Burpee

BUY IN

Strict Press

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

WOD

15 min AMRAP

30 Walking lunge steps (15 each leg)
15 Burpees
10 Pull-ups

or

14.3

CASH OUT

Toes to bar kipping practice

MOBILITY

Hip flexor and shouders

3/10/2014

WARM UP

Pass through
10-20 Kipping swings
10-20 DU
Push up
OH wall squat with 15# bar
Hip bridge with block squeeze
1 leg hip hinge
Arm swings
Hurdlers

SKILL

OH Squat
or
Burpee

BUY IN

Strict Press

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

WOD

14.2 (for those who have not done it or athletes looking to re-do)

or

3 rounds for time
800m run
20 burpees

CASH OUT

Recover

MOBILITY

Chest , Shoulders and Hip flexors

3/4/2013

WARM UP

Pass through
10-20 kipping swings or 30 sec hanging from bar
30" pike hold or handstand hold
Push up
Wall squat
Walking lunge
1 leg hip hinge
10-20 DU

SKILL

Hang clean

WOD

Strength:

Strict press -
3 reps 65% 1rm
3 reps 75% 1rm
AMRAP 85% 1rm

Metcon:

8 min AMRAP

10 DU
10 Hang clean and jerk 115/75
10 HRPU

CASH OUT

Practice Pistols

*If you can do them, do 4 x 8 each side
*Use rings or racked barbell to assist if necessary

MOBILITY

Shoulders and triceps

2/25/2014

WARM UP

Pass through
Push up
Wall sit
Static lunge
1 leg hip hinge

BUY IN

Strict press

5 reps 60% 1rm
5 reps 70% 1rm
Max reps 80% 1rm
* Max set ends if legs are used in any way or a rest of more then 2 seconds is taken.

SKILL

Split Jerk

WOD

12 min AMRAP

30 DU
15 Split Jerks 155/105

CASH OUT

5 rounds of OH Squats with empty bar

Hold at bottom, coaches decide depth and length of squat hold

MOBILITY

T/S and Glute Medius