09/29/2016

Buy In: 10 banded squats + 10 banded squats with PVC overhead, 10 primal pulls, 10 jump squat.

Skill: Snatch complex, 15 min to build to a tough 1 Hang Snatch + 1 Full Snatch. Accessory: jump squats, front rack mobility.

WOD: 10 min AMRAP:

10 sit ups

10 burpees

10 alt DB/KB Snatch

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09/28/2016

Buy In: Mobility Monday banded OH mobility – coach led

Skill: Build to a tough single Push Press over 15 min. *Accessory: front rack mobility, scapula retracts.

WOD:

5 min AMRAP:

9 Bear Complex (115/75)

AMRAP DU

2 min rest

4 min AMRAP:

6 Bear Complex

AMRAP DU

2 min rest

3 min AMRAP:

3 Bear Complex

AMRAP DU

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09/27/2016

Buy In: 15 squat leg pattern instead of squat hold.

6min: 1 length bear crawl + 1 length high skipping, 5 single leg DL/side, 10 banded GM.

Skill: 12 min EMOM:

1st: AMRAP strict pull ups

2nd: max L-sit hold (up to 45 sec) btwn boxes

3rd:DB/KB romanian DL @4111 x 8-10 reps

WOD:4 rounds for time:

400m Run

20 KB goblet squats

10 Pushups

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09/26/2016

Buy In: 400m row(once) 3x: 15 sec wrist warm up, 10 samson stretch, 10 banded GM, 5 burpee broad jumps.

Skill: Clean complex, 15 min to build to a tough 1 Power Clean + 1 Squat clean. Accessory: jump squats, front rack mobility.

WOD: 21-15-9

Box Jumps

KBS

Burpees

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09/24/2016

Buy In: Coach led dynamics

Skill: Clean technique.  Go through variation of bergener warm up:

PVC:
5 x straight arm shrugs
5x  High pulls
5x Muscle clean
5x tempo @4241 Front Squats
5x  mid thigh power clean
5 x below knee squat clean

Grab a bar:
3 x high hang power clean
3x mid hang catch at parallel clean
3x below knee full squat clean
REPEAT this x 3.
stick to empty barbell.

WOD(20min cap):For time:

1km burden run, together

100 Piston air squats

50 alternating box jumps

25 synchro TTB

25 synchro burpees

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09/23/2016

Buy In: 2min Quad roll out. 3x: 10 lateral lunges, 10 banded distraction squats, 20 skips.

Skill: 2 Tempo Back Squats @52X1 every 2 min x 5 sets. start @ 75%, build 5-10lbs each set.

WOD:

21 Power Clean (115/75)

21 Push Press

21 Front Squats

2 min rest

2 min Row for Calories

2 min rest

2 min FS

2 min Push Press

2 min PC

*find a buddy, share a bar.  2nd heat starts after first heat completes first set of work.

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09/22/2016

Buy In: 10 lateral lunges, 5 snatch balance with PVC, 10 primal pulls, 10 jump squat.

Skill: 3 position power snatch: 1 mid thigh, 1 just above knee, 1 just below knee. 15 min to work on consistent lifts, work around 70-75%. *only move up in weight if consistent for 2 sets.

WOD: 3 rounds for time:

400m Run

30 Air Squats

20 alt. renegade rows

10 pushups

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09/21/2016

Buy In: 3 x: ITWY activation, 5 cat/cow,5/side lateral draw swords, 5 skin the cats.

Skill: 2-3 Push Press  every 2 min x 5 sets. Start @ 75%, add 5-10lbs each set. Accessory: front rack mobility, scapula retracts.

WOD: 1 min Row for calories into 10min AMRAP:

10 thrusters (95/65)

10 lateral bar hop burpees

finish with 1 min row for calories.

(heat 1: 0:00-1:00, 1:00-11:00, 11:00-12:00.  Heat 2 starts 2 min after Heat 1).

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09/20/2016

Buy In: 15 squat leg pattern instead of squat hold.

6min: 1 length bear crawl + 1 length high skipping, 5 single leg DL/side, 10 banded GM.

Skill: 10min EMOM:

1st: 3 CTB + 3 Pull ups *try strict or weighted.

2nd: 6-8 banded resistance pushups.

WOD: For time: 10-1 Deadlifts (185/135)

1-10 HSPU

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09/19/2016

Buy In: 400m run(once) 3x: 15 sec wrist warm up, 10 samson stretch, 10 banded GM, 5 burpee broad jumps.

Skill: Clean complex, 1 Hang power clean + 1 Squat clean every 2 min x 5 sets. Start at 75%, add 5-10# each set.

WOD: 3 sets: 1 min work to 1 min rest, alt.

1. Wall Balls

2. KBS

3. DU

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