4/9/2014

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

Push Jerk*
5 reps @ 60% 1RM
5 reps @ 70% 1RM
AMRAP @ 80% 1RM

*if you do not know your 1RM for push jerk, 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
DU

WOD
100 DU
335m sprint (small loop)
50 DU
430m sprint (big loop)

25 DU
800m sprint (1 big - 1 small loop)


CASH OUT
with am empty barbell complete:

Muscle Snatch - work the movement using no momentum or power from hips

*coaches will determine sets and reps for each athlete

MOBILITY

Quads, shoulders, glutes
http://www.mobilitywod.com/2011/05/episode-259-back-in-quadness-baby/
http://www.mobilitywod.com/2011/07/episode-283-resetting-after-a-shoulder-tweakbrutally-sore-shoulders/

4/10/2014

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
Hang Squat Clean  3x5

Increase weight each round, work on getting under the bar faster

SKILL
Thruster
Pull Up

WOD

6 RFT
10 pull ups
8 thrusters (75/55)
12 sit ups
8 SDHP (75/55)

CASH OUT
Ladder Drills

MOBILITY
Lats & Hip Flexors
http://www.mobilitywod.com/2011/04/episode-238-hip-opening/

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/

4/7/2014

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

Deadlift - use your new estimated 1RM from 3/26 to calculate the following numbers

5 reps @ 60% 1RM
5 reps @ 70% 1RM
AMRAP @ 80% 1RM

*if you do not know your 1RM for deadlift 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

Push Press
SDHP

WOD

20 min AMRAP

50 DU
30 Push Press 135/95
20 Wall Balls 20/14
15 KB SDHP 70/53

CASH OUT

with an empty barbell complete:

Snatch balance from the behind the neck (https://www.youtube.com/watch?v=6Kcend-O21w)

*bar can start on a rack, athlete must step completely away from the rack with barbell in the high bar position with hands at the snatch position. Then jerk the bar off of their shoulders , trying to land in a complete OH squat. Ideally below parallel.

**coaches will determine sets and reps for each athlete

MOBILITY

Hamstring ( http://www.mobilitywod.com/2010/12/episode-104-hammer-your-high-hammy/ )

and

Shoulders ( http://www.mobilitywod.com/2012/09/seriously-do-this-yesterday-one-of-my-all-time-shoulder-fixes/ )

4/4/2014

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

Squat Snatch

BUY IN

Squat Snatch 

8 @ 50% 1RM

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 90%

WOD

8 min AMRAP

10 burpees

8 box jumps 30/20

6 pull ups

CASH OUT

MB hip extension slam (overhead) 1 x 12

https://www.youtube.com/watch?v=fGWz51bKPMM&feature=youtu.be&t=2m16s

MOBILITY

Hip flexor and L/S

http://www.mobilitywod.com/2011/01/episode-142-tight-it-band-and-hip-flexor-fix-runners/

4/3/2014

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

TGU

BUY IN

1 Push Press @ 70% 1RM

EMOTM for 6 minutes

WOD

2 RFT

800m Run

12 T2B

6 TGU (3 each side)

CASH OUT

Weighted Good Mornings

4 x 8at a comfortable weight

MOBILITY

Triceps and lats

http://www.mobilitywod.com/2011/08/episode-297-liquid-kayak-camp-and-lat-hell/

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/