11/27/2017

Warm Up

10 G/H Bridges
10 Prone "Y"
30s Pigeon stretch
30s Lat stretch
10yd Heel raises
30s Calf stretch
5x Burgener warm up

Strength/Skill

Snatch balance
3×3 @70% 1RM OHS

WOD

For Time 
30 C2B
20 OHS (155/105/75)
15 C2B
10 OHS 

11/24/2017

Warm Up


-10 Multi position squat
-1 min Foam roll calf
-10 yard Heel raises
-10 yard Inverted hamstring
-10 yard Samson stretch
-5 yard Inch worm stretch to push up plus only
-5 Ring row squeezes
-5 Kipping ring rows

Strength/Skill


Tabata 8
-L-sit
-Tire Flips
-DU's
-Hollow Hold

WOD


Death by EMOM
10 Slam balls (50/35/25)
5 Dead lift (255/180/125)

11/23/2017

Warm Up & Mobility

WOD


Thanksgiving with the Girls
For Time 
Helen's House
-400 m Run
-21 KBS (53/35)
Fran's House
-15 Thrusters (95/65)
Nancy's House
-400 m Run
-15 Overhead Squats (95/65)
Angie's House
-20 Pull ups
-20 Push ups
-20 Sit Ups
-20 Air Squats
Grace/Isabel's House
-20 Ground To Overhead (95/65)
Kelly's House
-400 m Run
-30 Box Jumps (24/20)
-30 Wall Balls (20/14)

11/22/2017

Warm Up


-10 G/H bridges
-10 Pike push up
-2x10s each Side plank
-30s Pigeon stretch
-10 Push up to plus
-10 Scap pull up
-30s Mod skin the cat

Strength/Skill


Clean Complex

Hang Clean + Touch and Go Clean & Jerk
+ Touch and go Squat Clean & Jerk

*5 Sets for Load

WOD


For time:
3 Rounds
-10 Ring dips
-10 Box jumps (24/20/18)

3 Rounds
-10 DB power cleans (55/35/25)
-10 DB Alt. lunges

3 Rounds
-10 Burpees
-10 Pull ups

11/21/2017

Warm Up


-250m Row
-2x10s each Plank and Superman hold
-10 yard Samson stretch
-10 yard side lunges
-30s each Cross arm body shoulder stretch
-10 yard Quad stretch

Strength/Skill


2 Rounds 
25 V ups
25 MB twists
25 Hollow Rocks
25 Supermans

WOD


AMRAP 14
8 Wall balls
4 Back squats (160/115/80)

**add 2 reps to each exercise every round.

11/20/2017

Warm Up


-2 Rounds Cindy
-30s Lat stretch
-2x10s Hollow hang
-10 Quad "Y"
-10 yard Side lunges
-10 yard Quad to high kick
-30s each Calf stretch

Strength/Skill

2500m row


Sprint 100m after every 250m

WOD


Tabata Push Press (Dumbbell – weight athlete's choice)
-rest 1 min          
Tabata Air Squat
-rest 1 min-
Tabata Handstand Hold
-rest 1 min-
Tabata Hollow Hold
-rest 1 min-
Tabata Row (meters)

11/18/2017

Warm Up & Mobility

Strength/Skill


Single Arm Bottoms up KB Reverse Lunge
2×10/leg

Front Squat
1, 1, 1, 1, 1

WOD


For time:
18 Wall ball squat cleans (20/16/14)
12 Thrusters (115/80/55)
6 Rope Climbs
12 Wall ball squat cleans
8 Thrusters
4 Rope Climbs
8 Wall ball squat cleans
4 Thrusters
2 Rope Climbs

11/17/2017

Warm Up


-5 Kipping ring row squeezes
-10 Push up into push up plus
-2x10s each Plank and superman hold
-10 yard Heel scoops
-10 yard Heel raises
-10 yard Toe raises
-10 yard Samson stretch
-10 Hip thrusters
-30s Mod skin the cat
-30s each Chest stretch

Strength/Skill


Manmaker
2, 2, 2, 2, 2

WOD


Three 5 min Rounds of max reps at each station.

0:00-2:00 400m run then DU (scaled 200m run/single unders)
2:00-3:00 DB push jerks (35s/25s/15s)
3:00-4:00 Sit ups
4:00-5:00 DB hang squat cleans (35s/25s/15s)

**rest 5 min after each round. Total time = 25 min.

 

11/16/2017

Warm Up


-10 Multi position squats
-10 total G/H bridges
-30s each Lunge stretch
-10 each prone "Y" & "T"
-5 Scap pull ups
-10 Ring rows
-30s each Lat stretch
-30s each Windmill stretch
-10 Push up plus only to inch worm

Strength/Skill

Touch and Go Squat Snatch 3, 3, 3, 3, 3

WOD


For Time
-9 Power snatches (115/75/55)
-21 cal row
-15 OHS
-15 cal row
-21 C&J
-9 cal row