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

6/5/2014

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

5/23/2014

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

Squat Cleans

BUY IN

KB Farmer's Carry 435m - with a partner if you choose

70/53 each hand. Switch with partner when necessary

WOD

*Partner* "Klepto"

4 RFT

27 Box Jumps 24/20

20 Burpees

11 Squat Cleans 145/85

*Split up the work as needed with a partner*

CASH OUT

Enjoy the holiday weekend!

MOBILITY

Quads

http://www.mobilitywod.com/2011/11/episode-344-compression-tack-and-floss-the-knee/

5/16/2014

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

Burpees - Be EFFICIENT! NOT LAZY.

BUY IN

Back Squat Friday

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

WOD

12 min AMRAP

9 Push ups

9 Burpees

9 Sit ups

9 Air Squats

CASH OUT

Side Planks - 3 x 45 seconds each side

MOBILITY

Pecs and Glutes

http://www.mobilitywod.com/2012/02/burpee-smoked-elbows-epicondylitis-ness-voodoo-it/

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/

4/18/2014

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/

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

3/3/2014

WARM UP

Pass through
10-20 Kipping swings or 30 sec hanging holds from bar
Push Up
Wall squat
Stationary Lunge
1 leg hip hinge

SKILL

Handstand Holds

BUY IN

Handstand holds 45-60 sec x 3
or
Pike holds

WOD

3 RFT

30 Thruster 65/35
20 Burpees
10 Toes to Bar

TRAVEL WOD *IN CASE OF SNOW*

3 RFT

30 Thruster with or without weights (find something light: dumbbells, broomstick, etc.)
20 Burpees
10 V-Up Sit ups

this workout is vital practice for upcoming Open WODs

CASH OUT

3 x 8

Banded good mornings

MOBILITY

l/s and hip flexors

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

1/27/2014

WARM UP

Stick pass through
OH wall squat
1 leg hip hinge

Foam roll hip flexor

SKILL

Bergener
Snatch

BUY IN

Power Squat Snatch
7 x 3 85-90%1RM

WOD

4RFT

50x Single-Unders on left leg only
20x Burpees
50x Single-Unders on right leg only
20x Knee to elbow

CASH OUT

100m walking lunge

MOBILITY

Calf and shoulder

1/15/2013

WARM UP

Stick pass through
OH wall squat
Push up
Back ext
1 leg hip hinge
Leg swings -side to side

BUY IN

1 leg box jumps - MAX HEIGHT - 6 x 8 each leg

SKILL

Bergener
Hang Snatch

WOD

10min AMRAP

8 Hang Snatch 95/65
12 Alt pistols
20 DU

CASH OUT

100 burpees with a partner - 1 partner does burpees while other stands and holds 20# MB over their head .
*if ball hit ground or comes down from overhead -5 burpees
**burpees can be split up anyway

MOBILITY

Forearms and quads