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Monday 7.17.17 WOD
Mobility Banded Hip Mobility x 60s each – Attach band to rig and place in hip crease. Get tension on band while in a pigeon pose. Warm-up Dynamic Warm-up x 5:00 + With a empty BB: 10 Sumo Deadlifts 10 BB Thrusters 20 Double Unders 10 BB Rows 20 Double Unders 10 Front Rack Reverse […]
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Monday 7.17.17 Kids Strength Class
Warm-up Skill Review 1-assisted pull up 2×3 2-barbell row 6×8 3-wall walk x 4 4-rest 1 minute *Start a few people at different stations. *Push form and make it hard. They should only be able to get 3 assisted pull ups b/c it’s a difficult scale. *Make sure back stays prone and flat and they […]
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Sunday 7.16.17 WOD
Warm-up Limber 11 Paused Back Squat Paused Back Squat: 5 x 3 (1 ct pause). Add weight each set. Rest 2:00 Power Snatch Power Snatch: 5 x 3. Rest 90s. Training Intent Assuming athletes have not made in most days this week work up to a heavy set of pause back squat as well up […]
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Saturday 7.15.17 WOD
Warm-up Abmat Pizza Game – Every time someone gets their “pizza” knocked off they perform 5 Air Squats, 5 Push-ups, 5 Sit-ups Skill Review With your partner: 3 Rounds 10 Sit-ups 10 Hang Muscle Cleans each (empty bar) 10 Bar Facing Burpees each – Add weight and repeat – This done at game speed – […]
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Friday 7.14.17 Kids Strength Class
Warm-up 10 EMOM 4 froggers 6 squat jumps 4 broad jumps w/ 2 bounce backs Strength Strict and push press Practice on empty barbells. strict – from floor 4×3 press- from floor 4×3 New Skill Pull ups review pull ups find appropriate scales banded- bounce- kip work WOD 10 AMRAP 5 pull ups 5 cal […]
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Friday 7.14.17 WOD
Warm-up 5:00 Dynamic then, 2 Sets. Add weight for set 2 10 RDLs 8 Front Squats 6 Bar Facing Burpees 4 Power Cleans Prep Glute Activation 2 Rounds of: – X-Band Walks x 10 each direction – Miniband walks x 10 steps each direction – Single Leg Glute Bridge x 5 each leg Strength Box […]
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Thursday 7.13.17 WOD
Warm-up Limber 11 Limber 11 Covers mobility. Skill Review Power Snatch Skill Work: Spend 15:00 Work performing sets of 3 working up to a moderate weight. Technique takes precendence here as always. Athletes should reset between reps. This is skill work even for advanced athletes. Rest 90s-2:00 between sets Training Intent Sets of triples for […]
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Wednesday 7.12.17 WOD
Warm-up 5:00 Dynamic then grab a PVC 2 Rounds of: 8 Pass Thrus 8 Around the Worlds 8 PVC OHS 4 Yoga Push-ups 20 Banded Pull-aparts Prep Partner up and Warm-up Metcon Movements to weights/scaling option you plan on using for Metcon Overhead Squats Double Unders Pull-ups WOD “Bull” with a partner: 2 RFT: 200 […]
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Wednesday 7.12.17 WOD
Warm-up Partner Up! Row 100 m – partner does jumping jacks for length of row time rotate for 6 rounds each partner should do a total of 600 m Strength Bench Press Introduce Bench press 2×2 – light weight 6×4 – moderate weight no failure WOD 12 AMRAP 2 hang cleans 4 front squats 6 […]
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Tuesday 7.11.17 WOD
Mobility Lax Ball x 30s each spot – Triceps – Pec insertion – Scapular Warm-up Row 500m Then, 10 Step-ups 10 Hollow Rocks 10 Supermans 10 Squat Thrusts Then, 500m row or 400m Run WOD For time: Row 50 Calories 21 Burpee Box Jumps (24, 20) Row 50 Calories 15 Burpee Box Jumps Row 50 […]
