3/20/2014

WARM UP

Pass through

10-20 Kipping swings

5 - 10 Strict pull-ups
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

Clean/Jerk

BUY IN
EOMOTM for 12 min: 1 hang snatch followed by 1 power snatch. Do not drop the bar, this is meant to be touch and go reps.

WOD

For time:

1600m run

10 power clean 155/115

8 box jump 30/20

6 jerk (any variety)155/115

4 BB row 115/115

2 burpee over bar

CASH OUT
Lateral hip agility

MOBILITY
Everything - prep for Open 14.4

3/19/2014

WARM UP

Pass through

10-20 Kipping swings
10-20 DU
Push up

strict pull up

OH wall squat with 15# bar
Hip bridge with block squeeze
1 leg hip hinge
"Bro hug"
Hurdlers
Leg Swings
30 sec HS hold
Back extensions

SKILL

HR Push Up

Butterfly or regular sit ups

"mental toughness" - push yourself as far as you can go!

BUY IN

Deadlift
3 reps @ 70% 1rm
3 reps @ 80% 1rm
AMRAP @ 90% 1rm

WOD

Death by HR Push Ups (chest must touch the floor and arms must lock out at the top to count for a rep) (no half-reppin' or bro-reps allowed)

Then...

Death by Sit ups

**Death by = With a continuous running clock complete one rep of the exercise the first minute, two the second minute, three the third minute, etc, until unable to complete the assigned number of reps in that minute**

*if athletes go for more then 15 rounds with HRPU they may take a break before starting Sit ups. If not the athlete should take 1 round off then start sit ups immediately. 

CASH OUT

EMOTM: 8-12 minutes - 1 jerk.  Increase weight each time.

MOBILITY

Arms and Abs

3/18/2014

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
"Bro hug"
Hurdlers
Leg Swings

SKILL

KB techniques

BUY IN

Back Squat

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

WOD

3 RFT

20 DU
12 KB SDHP 70/53
20 DU
15 KB Swing 70/53
20 DU
18 KB Goblet Squat 70/53

CASH OUT

Thruster efficiency

MOBILITY

H/s 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

3/14/2014

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

Foam Roll


SKILL

Deadlift

Box jump

BUY IN

Strategy

WOD

14.3
AMRAP

Scaled 1

8 minute AMRAP:

10 deadlifts, 115 / 45 lb. 

15 box jumps, 24 / 20 inch

15 deadlifts, 135 / 75 lb.

15 box jumps, 24 / 20 inch

20 deadlifts, 155 / 95 lb.

15 box jumps, 24 / 20 inch

25 deadlifts, 185 / 115 lb.

15 box jumps, 24 / 20 inch

30 deadlifts, 225 / 135 lb.

15 box jumps, 24 / 20 inch

35 deadlifts, 275 / 175 lb. 

15 box jumps, 24 / 20 inch

*Step ups are allowed

Scaled 2

8 minute AMRAP:

10 deadlifts, 95 / 55 lb. 

15 box jumps, 24 / 20 inch

15 deadlifts, 115 / 65 lb.

15 box jumps, 24 / 20 inch

20 deadlifts, 135 / 75 lb.

15 box jumps, 24 / 20 inch

25 deadlifts, 155 / 85 lb.

15 box jumps, 24 / 20 inch

30 deadlifts, 175 / 95 lb.

15 box jumps, 24 / 20 inch

35 deadlifts, 205 / 105 lb. 

15 box jumps, 24 / 20 inch

*Step ups are allowed.

CASH OUT

Recover

MOBILITY

Hamstring

3/13/2014

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-hugs"
Hurdlers
Leg Swings
Foam Roll
Wall Squat

SKILL

Wall walks

BUY IN

5 x 20m sprint races

WOD

6 RFT
335m run/300 SU/350m row (athletes choice)
5 wall walks

CASH OUT

Wall ball efficiency practice for Open

MOBILITY

Shoulders and Hamstrings

3/12/2014

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
Leg Swings

SKILL

Olympic lifts

BUY IN

Deadlift

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

WOD

"Happy Birthday Spagnolo"

For time:
40 Barbell Snatch (any variety) 75/45
40 Barbell Clean (any variety) 75/45
40 Thruster 75/45

*Focus on keeping your form while fatigued*

CASH OUT

Team Row - Race to 4000m

MOBILITY

Traps and T-spine