12/30/2017

Warm Up and Mobility

WOD


"New Year's Eve Wod 

-31 Box jumps (24in/20in) [January]
-28 Thrusters (95/65) [February]
-31 Burpees [March]
-30 Jumping lunges (L+R=1) [April]
-31 Push Press (95/65) [May]
-30 Pull ups [June]
-31 Cleans (95/65) [July]
-31 Abmat sit ups [August]
-30 Back squats (95/65) [September]
-31 Push ups [October]
-30 Deadlifts (95/65) [November]
-31 Double unders [December]

365 reps, 1 for every day in 2017

12/29/2017

Strength/Skill


20 minutes to establish Jerk 1RM

WOD


5 Rounds: on the 4:00
30 Air squats (30 Rx/20 scaled)
Cal row (20/15)
7 G2OH (115/80)

12/28/2017

Strength/Skill


KB Complex: 3 Rounds

4 KB Snatch + 3 KBS + 2 Goblet Squat & Curl's
+ 1 Halo Flow each Direction
–superset–
15yd SA Bottoms Up OH KB Walk

WOD


"Nasty Girls"
3 RFT
50 Air Squats
7 Muscle-ups (RING)
10 Hang Power cleans (135/95)

 

12/27/2017

Strength/Skill


SA DB Bench
4×10 AHAP
–supserset–
Partner Assisted Nordic Hamstring Curl
4×10

WOD

AMRAP 12


5 Clusters (110/75/55)
10 SA KBS (55/35/20)
15 Ring Dips
30yd Bumper Plate Pinch Grip Farmer carry (45/35/25)

WODs for 12/26/17-12/30/17

12/26

Warm-up

-row 300
-10 hip thrusters
-10 ring rows
-2x10s hollow hold
-10 yard walking quad
-10 yard heel scoops
-5 yard inch worm stretches to push up plus
-30s each cross body shoulder stretch
-30s mod skin the cat

Strength/Skill

Athlete’s Choice Skill Work:

Handstand Walk
Muscle Up

WOD

Chris Morrison’s AOTM WOD
HFF: “Hard, Fast and then some fun!”
2 rounds
8 Deadlift (75-85% max)
400m run
Then 1 round
30 KBS (55/35/20)
200m run
15yd sled push AHAP
15yd Handstand walk (scaled 5 wall walks)
5 Muscle ups

 

12/27

Warm-up

-10 push up to plus
-10 ring row squeezes
-10 hip thruster
-10 yard inverted h/s
-7 each half kneel SA kb press
-30s each lat stretch
-30s each wrist stretch

Strength/Skill

SA DB Bench
4×10 AHAP
–supserset–
Partner Assisted Nordic Hamstring Curl
4×10

WOD

12′ AMRAP
5 Clusters (110/75/55)
10 SA KBS (55/35/20)
15 Ring Dips
30yd Bumper Plate Pinch Grip Farmer carry (45/35/25)

 

12/28

Warm-up

-10g/h bridges
-10 air squats
-5 pull ups
-10 push up to plus
-10 yard heel scoops
-10 yard walking quad
-30s each banded cross body shoulder distraction
-30s each mood skin the cat

Strength/Skill

KB Complex: 3 Rounds

4 KB Snatch + 3 KBS + 2 Goblet Squat & Curl’s
+ 1 Halo Flow each Direction
–superset–
15yd SA Bottoms Up OH KB Walk

WOD

“Nasty Girls”
3 RFT
50 Air Squats
7 Muscle-ups (RING)
10 Hang Power cleans (135/95)

 

12/29

Warm-up

-10 multi position squats
-10 ring row squeezes
-10 pike push up to pike plus
-10 yard heel raises
-10 yard toe raises –
1 min each foam roll lat
-1 min each foam roll calf
-10 quad “y”
-30s each calf stretch
-10 pass thru pvc
-30s each external rotation shoulder stretch

Strength/Skill

Jerk 1RM

**20min To Establish 1RM

WOD

5 rounds: on the 4:00
30 air squats (30 Rx/20 scaled)
Cal row (20/15)
7 G2OH (115/80)

 

12/30

Warm-up

Coach Led

Strength/Skill

N/A

WOD

“New Year’s Eve WOD:

-31 Box jumps (24in/20in) [January]
-28 Thrusters (95/65) [February]
-31 Burpees [March]
-30 Jumping lunges (L+R=1) [April]
-31 Push Press (95/65) [May]
-30 Pull-ups [June]
-31 Cleans (95/65) [July]
-31 Abmat sit-ups [August]
-30 Back squats (95/65) [September]
-31 Push-up’s [October]
-30 Deadlift’s (95/65) [November]
-31 Double unders [December]

365 reps, 1 for every day in 2017

12/26/2017

Strength/Skill


Athlete's Choice Skill Work 
Any Gymnastic movements
Double Unders

WOD

Athlete of the Month – Chris Morrison 


HFF: "Hard, Fast and then some fun!"
2 Rounds
8 Deadlift (75-85% max)
400m run
Then 1 round
30 KBS (55/35/20)
200m run
15yd sled push AHAP
Then
15yd Handstand walk (scaled 5 wall walks)
5 Muscle ups

 

12/23/2017


Warm Up & Mobility

“12 DAYS OF CHRISTMAS” 
1 Sumo Deadlift High-Pull (75/55 lbs)
2 Thrusters (75/55 lbs)
3 Deadlifts (75/55 lbs)
4 Power Cleans (75/55 lbs)
5 Power Snatches (75/55 lbs)
6 Kettlebell Swings (53/35 lbs)
7 Hand Release Push Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double Unders
11 Burpees
12 Overhead Walking Lunges (45/25 lbs Plate)

12/22/2017


Warm Up


-2x10s each Side plank
-10 G/H bridges
-30s each Lunge stretch
-10 yard Inverted Hamstring stretch
-30s each Windmill stretch
-10 Ring rows
-5 yard Inch worm with pike push up
-10 yard Heel raises
-10 yard Toe raises
-30s each Cross arm body stretch
-30s each Calf stretch
-30s Cross arm body shoulder stretch

Strength/Skill

Foot Elevated BB RDL
4×8
–superset–
Banded Hip Thrust
4×10

WOD

AMRAP 15


10 yd Handstand walk
20 Ring Dips
30 DU
1 Rope Climb

12/21/2017

Warm Up


-10 Multi position squat
-2x 10s each Hollow and superman hold
-10 Hip thrusters
-30s Frog stretch
-10 Rocks banded hip distraction posterolateral
-10 Prone "y"
-10 Push up plus only
-10 Ring row squeezes
-1 min Foam roll lat
-2x30s Thoracic extension on foam roll

Strength/Skill

Snatch 1RM

WOD


For Time
50 Wall Balls (20/14/12)
50 Sit ups

 

12/20/2017

Warm Up


-2 Rounds Cindy
-30s each Lat stretch
-30s each Chest stretch
-10 yard Walking quad to high kick
-10 yard Side lunges
-30s each Wrist stretch
-10 yard toe raise walk
-30s each Calf stretch

Strength/Skill


4 Rounds
500m row w/ 3 min. rest

WOD


"Fran"
21-15-9
Thruster (95/65/45)
Pull-ups