06/28/2016

Buy In: 2min thoracic mobility (roller/lax ball) THEN: 3x 5 scap retracts, 5 inchworm walk-outs, 10 wall angels.

Skill:

A. Wendler week 1 Shoulder Press

Accessory: 6-8 jump pull ups@21X1

B. 8 min EMOM 5 Clean Pulls @ a moderate to tough load.

WOD: 8 sets:

3 Power Cleans (135/95)

5 TTB

rest 30 sec.

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06/27/2016

Buy In: Triplanar Hip extension + hammy&adductor stretch (instead of squat hold)  THEN: 3x 30 sec goblet squat, 10 wt glue bridges, 10 squat jumps.

Skill: Wendler Back Squats Week 1 (+10# from last month)

Accessory: russian step ups, straight leg raises.

WOD: 3 sets:

15 KBS

15 Box Jumps – step down

15 Burpees

200m Run

Rest 3min btwn.

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06/25/2016

Buy In: 4min ankle mobility (instead of squat hold) then: 3 x: snatch press BTN,30 sec eagle stretch, 8 wall facing OHS, 8 jump squats.

Skill: Snatch Balance-5 sets of 3 working up in weight.

WOD:

21-18-15-12-9-6-3: Wall Balls

Partner does AMRAP BJ while A does set reps. switch exercises each set.

Cash Out: Partner 10min plank hold – one person planking at a time, continuous planking for 10min!

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06/24/2016

Buy In: 8min:5 skin the cat, 30 sec shoulder roll our, 10 crab rocks, 5-8 light cuban press.

Skill:10min EMOM

1st: 5 bench/shoulder press @ 65%

2nd: 6-8 bent over barbell rows

WOD: The Chief: 3min AMRAP:

3 PC (135/95)

6 Pushups

9 airsquats

rest 1min

Repeat for 5 sets

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06/23/2016

Buy In: 8min:1 min cardio warm up, 15 squat leg pattern,10 jack sparrows, 1 length bear crawl Fwd&Bck.

Skill:10min E2MOM: EITHER: 5 DL @ 65% OR 5 FS @ 90% from heavy 3 from last week.

WOD:Snatch Ladder EMOMx15:

3 reps@60%x 5min

2 reps @70% x 4 min

1rep @ 75% x 3 min

1 rep @80% x 2 min

1 rep @85% x 1 min

Cash Out: 4 set:

20 sec hang from bar

20 sec rest

20 sec HS hold

20 sec rest

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06/22/2016

Buy In: 3 rounds: 200m run, 10 walking lunges, 5 burpee broad jumps.

Skill: 5 sets of 5 DL @ 65%; 2 min rest.  accessory = banded split squats.

WOD: 14min AMRAP:
10 pull ups
10 KB swings
10 box jumps – step down
10 Wall Balls

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06/21/2016

Buy In: 8min: 5 clap pushups, 10 crab rocks, 10 bent over DB rows, 1min front rack mobility.

Skill: 10min EMOM:

1st: 5 Shoulder Press @ 65%

2nd: 5-7 strict/weighted pull ups

WOD: 20 min EMOTM, alternate between:

1 rope climb

30-50 DU (aim for an unbroken set)

4.3.2. cluster TTB

8-10cal Row

8-10 strict HSPU

Cash out: 3 sets: 60 sec plank, 60 sec rest.

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06/20/2016

Buy In: 10 samson stretch, 10 wall facing OHS, 10 straight leg raises, 10 primal pulls.

Skill:

A. Wendler Back squat DELOAD: 65%x5 every 2 min x 10min.

WOD:

15min to build to a tough 3RM Hang Power Clean.

-2min rest-

10-1

Hollow Rocks

HR Pushups

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06/18/2016

Buy In: 6-8min: 5 pushups + 5 primal pull throughs, 10 cat/cow, 10/side straight leg raises, 20 single leg skips/side.

Skill: Wendler Make up (15min) OR Gymnastics progression work (from sheet at CFN).

WOD: 4 sets each:

2.5min AMRAP /  2.5min REST  :

12 Box Jumps – step down

9 DB thrusters

6 pull ups

3 burpees

*one partner works at at time. switch every 2.5min. Continue where you left off.  Score = combined total rounds.

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06/17/2016

Buy In: 8min:5 cartwheels, 30 sec shoulder roll our, 10 crab rocks, 5-8 light cuban press. Skill: Wendler week 3 Shoulder Press OR Bench Press (if SP already done).

Accessory: 5 sets of amrap strict chin ups

WOD: for time:

500m Run

-right into-

12-9-6

Hang Power Cleans (125/85)

Lateral Bar hop burpees

Rest 10min, repeat.

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