1/30/2015

WARM UP

Bergener
DownHill Skier Hold
Super Squat Hip Sequence http://youtu.be/JBHzXF-mVjY
Lunge with bar in front rack
Push Up
Down Dog
Pull Up
Pass Through

Once finished start BUY IN and WOD Movement Specific 

SKILL

Hang Clean

BUY IN

Power Jerk Cycling

4 sets of AMRAP at 85% of max of cycling over last week

Rest 90 seconds beween sets

WOD

10-9-8-7-6-5-4-3-2-1 Hang Clean 95/65
1-2-3-4-5-6-7-8-9-10 Barbell Row 95/65
AFTER EVERY ROUND - 5 burpees over the bar

(down to 1, up to 10 - 10 hang cleans, 1 row, 9 hang cleans, 2 rows, etc)

CASH OUT

Back Squat
6 @ 65%
4 @ 75%
2 @ 80%
2 @ 85%
4 @ 80%

MOBILITY

Quads

1/28/2015

WARM UP

Bergener
DownHill Skier Hold
Super Squat Hip Sequence http://youtu.be/JBHzXF-mVjY
Lunge with bar in front rack
Push Up
Down Dog
Pull Up
Pass Through

Once finished start BUY IN and WOD Movement Specific 

SKILL

KBS

BUY IN

Clean Cycling

4 sets of AMRAP at 85% of max weight of cycling over last few weeks

Rest 90 seconds beween sets

WOD

EMOTM for 30 minutes

min 1: 8 Pull-ups

min 2: 10 Burpee Box Jump Over 24/20

Min 3: 15 KBS 70/53

CASH OUT

Recover

MOBILITY

Everything

1/29/2015

WARM UP

Bergener
DownHill Skier Hold
Super Squat Hip Sequence http://youtu.be/JBHzXF-mVjY
Lunge with bar in front rack
Push Up
Down Dog
Pull Up
Pass Through

Once finished start BUY IN and WOD Movement Specific 

SKILL

TABATA!

BUY IN

None

WOD

"Tabata This!"

Tabata Row

Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

CASH OUT

Tempo Ring Dips

Pause 2 seconds at full extension

Every 90 seconds for 3 rounds

+ 1 rep more than last week

MOBILITY

Everything

1/27/2015

ANNOUNCEMENT 

We will announce any delayed openings by 430pm!

WARM UP

Bergener
DownHill Skier Hold
Super Squat Hip Sequence http://youtu.be/JBHzXF-mVjY
Lunge with bar in front rack
Push Up
Down Dog
Pull Up
Pass Through

Once finished start BUY IN and WOD Movement Specific 

SKILL

Hook grip

BUY IN

Snatch Cycling
4 sets of AMRAP at 85% of max weight lifted during cycling over last few weeks

Rest 90 seconds between sets

WOD

5 RFT: 

15 Wall Balls

25 DU

10 Push Press 115/75

CASH OUT

Strict HSPU 

Every 90 seconds for 3 rounds

+1 more than last week

MOBILITY

Traps

1/26/2015

WARM UP

Bergener
DownHill Skier Hold
Super Squat Hip Sequence http://youtu.be/JBHzXF-mVjY
Lunge with bar in front rack 
Push Up 
Down Dog
Pull Up
Pass Through

Once finished start BUY IN and WOD Movement Specific 

SKILL

FS+JERK

BUY IN

2 FS+ 1 Split JERK
EOMOTM for 10 min (5 sets)
1 rep of the complex @ 75% 1RM of JERK every other minute
(FS+FS+Jerk without putting the bar down)

WOD

For time:
Row 1000m
Then
3rft:
15 Burpees
5 Squat Cleans 155/115
8 TTB

CASH OUT

OHS
4 sets of 5 reps 
*work on form before loading

MOBILITY

Quads

1/23/2015

WARM UP

Bergener
DownHill Skier Hold
Super Squat Hip Sequence http://youtu.be/JBHzXF-mVjY
Lunge to High Knee
Push Up
Down Dog
Pass Through

Once finished start BUY IN and WOD Movement Specific 

SKILL

Movement Review

BUY IN

Power Jerk Cycling - from Rack

3 sets of 5 reps AHAP - TNG

rest 90 seconds between sets

then: AMRAP at 80% of heaviest weight

WOD

3 Rounds For Time:

3 Hang Squat Clean 115/75

6 Thrusters 115/75

9 S2OH 115/75

CASH OUT

Back Squat

6 @ 65%

4 @ 75%

2 @ 85%

2 @ 80%

MOBILITY

Everything

1/22/2015

WARM UP

Bergener
DownHill Skier Hold
Super Squat Hip Sequence http://youtu.be/JBHzXF-mVjY
Lunge to High Knee
Push Up
Down Dog
Pass Through

Once finished start BUY IN and WOD Movement Specific 

SKILL

Movement Review

BUY IN

None

WOD

For Time:
50 Deadlift 185/135
45 TTB
40 Ring Dips
35 Pull-Ups
30 HSPU

CASH OUT

Tempo Ring Dips
Pause 2 seconds at FULL EXTENSION
Every 90 seconds for 3 rounds 
 + 1 dip from last week, each round

MOBILITY

Everything