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/

5/22/2014

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

Pull ups

BUY IN

Hang Clean 5 x 3

*try to find heaviest weight possible

WOD

For Time:

100 Pull ups

*EVERY time you drop from the bar - 400m run

Note sets taken with score.

CASH OUT

3 x 10 Med Ball V-ups

MOBILITY

LATS

http://www.mobilitywod.com/2012/08/your-thumbs-the-hook-grip-and-better-pull-up-shoulder-stability-part-1/

4/8/2014

WARM UP
Pass through
5 - 15 Kipping pull-ups
10-15 Push up to down dog
2 Wall Walk
Air squats
1 leg walking hip hinge
Spiderman lunges
Hurdlers walking
Leg swings
Foam Roll

BUY IN

Front Squat*
5 reps @ 60% 1RM
5 reps @ 70% 1RM
AMRAP @ 80% 1RM

*if you do not know your 1RM for Front Squat, please work with a coach to find an estimated 1RM by doing the following: 5 sets of 5 reps - increasing weight each round. The last set of 5 should be extremely hard.

SKILL
Hang Clean

WOD

3 RFT
12 Hang Clean (115/105)
12 Burpees over the bar
1 Sprint - Make a right out the door to end of the street and back

CASH OUT

with an empty barbell complete:

Split Jerk

*Front foot should land over dowel/PVC/towel/yoga mat/ placed by coach.  Work on recovery/reset.

Refer to print out below agility drills for more details

**coaches will determine sets and reps for each athlete

MOBILITY

Thoracic Spine & Hip Flexor
http://www.mobilitywod.com/2010/11/episode-87-hip-impingement-2-band-variation/