12/10/14

WARM UP

30-60 seconds of each:
DU
OH Squat hold
Good Mornig
Ring Push Up
Downdog
Couch Stretch
Lunge Pulse
Pass Through
Burgener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

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Every 2 minutes for 8 sets (16 min)

High Hang Snatch + Hang Snatch + Snatch - AHAP 

Full squat snatch each time, try not to drop the bar in the middle of the complex.

SKILL

Snatch complex

WOD

15-12-9-6-3

Deadlift 225/185

MB Sit up 20/14

KB Goblet Squat 70/53

CASH OUT

10 minutes to find a 3RM Push Press

MOBILITY
Traps

12/9/2014

WARM UP

30-60 seconds of each:
DU
OH Squat hold
Good Mornig
Ring Push Up
Downdog
Couch Stretch
Lunge Pulse
Pass Through
Burgener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

Back Squats
5 x 5
@ 70-80% 1RM

SKILL

Thruster

WOD

"Jackie"
Row 1000m
50 Thrusters 45#
30 Pull-Ups

CASH OUT

EMOTM 10 min
5 Wall Balls 20/14

MOBILITY

Quads

12/8/2014

Programming note:
We start a de-load / open prep this month.

WARM UP

30-60 seconds of each:
DU
OH Squat hold
Good Mornig
Ring Push Up
Downdog
Couch Stretch
Lunge Pulse
Pass Through
Burgener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

4 min AMRAP

Burpee box jump overs 24/20

SKILL

Hang Clean

WOD

7 rft:

25 DU

8 Hang Clean 95/65

10 OHS 95/65

CASH OUT

Barbell Rollouts 4 x 8 w/ 2-3 sec hold at ext

MOBILITY

forearms

12/5/14

Programming note:
We start a de-load / open prep this month.

WARM UP

30-60 seconds of each:
DU
Downhill skier hold with pvc
Hollow Hold
Push Up
Plank to downdog
Samson Stretch
In Line Lunge
Pass Through
Burgener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

Find a partner

SKILL

Partner WOD strategy - tag in and out!

WOD

With a partner complete: 

150 air squats

125 HR push ups

100 sit ups

75 burpees to 45# plate

50 pull ups

25 sit to stand

CASH OUT

Rest

MOBILITY

Allllllllllll the mobility

12/4/14

Programming note:

We start a de-load / open prep this month.

WARM UP

30-60 seconds of each:
DU
Downhill skier hold with pvc
Hollow Hold
Push Up
Plank to downdog
Samson Stretch
In Line Lunge
Pass Through

Burgener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

Every 90 seconds for 6 rounds (9 minutes total time)

Clean + Front Squat + Jerk

AHAP

SKILL

G2OH

WOD

For time:

Row 1000m 

then

1 Rd 

30 Box Jump Overs 24/20

15 Ground to Overhead 135/95

then 

100 DU

CASH OUT

Rope Climbs x 5

MOBILITY

quads

if something other than what is listed needs attention/mobility work...let us know

12/3/14

Programming note:

We start a de-load / open prep this month.

WARM UP

30-60 seconds of each:
DU
Downhill skier hold with pvc
Hollow Hold
Push Up
Plank to downdog
Samson Stretch
In Line Lunge
Pass Through

Burgener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

EMOTM for 8 minutes

1 rep Hang squat snatch @ 70%

SKILL

HSPU

WOD

12 minute AMRAP

435m Run/500m Row/100 DU (if raining choose any of the 3 options for Rx)

10 HSPU

20 walking lunge steps each leg

CASH OUT

Strict false grip pull ups - on rings 

modification - jumping

MOBILITY

traps

if something other than what is listed needs attention/mobility work...let us know

12/2/14

Programming note:
We start a de-load / open prep this month.

WARM UP

30-60 seconds of each:
DU
Downhill skier hold with pvc
Hollow Hold
Push Up
Plank to downdog
Samson Stretch
In Line Lunge
Pass Through
Burgener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

15 minutes to work Overhead Squat
Find a heavy single OR work on your form with empty barbell.

Coach's will assist with sets and reps

SKILL

BB Bent over row

WOD

20-15-10-5
American KBS 70/53
Wall Balls 20/14
BB bent over row 95/65

CASH OUT

Seated Unsupported strict press 5 x 5 - sit on edge of box in between rack. Do NOT arch back to press.
Work as heavy as possible with good form

MOBILITY

hamstrings

if something other than what is listed needs attention/mobility work...let us know