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Friday 7.21.17 WOD
Mobility Glute Activation + Squat Mobility 2 Rounds of: 1a) Single Leg Hip Thrust x 5 ea. (1 ct at top). Rest 10s. 1b) Wide Stance Goblet Squat x 5. Rest 10s. 1c) X-Band Walk x 20s each directionWarm-up Warm-up 2 Rounds With a empty Barbell: 5 Deadlifts 5 Muscle Cleans 5 Front Squats 5 […]
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Friday 7.21.17 Kids Strength Class
Warm-up Coaches Choice Skill Review Handstands Pyramid push ups Handstand push ups Demo Wall balls “Kangie” (Time) Partner workout 100 pull ups 50 wall balls 100 push ups 50 wall balls 100 sit ups 50 wall balls 100 squats
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Thursday 7.20.17 WOD
Mobility General Mobilty w. Foam Roller x 10 passes – IT Bands – Lats – Quads – Thoracic Spine Warm-up PVC Game + DB Hang Power Snatch Review + Practice Then, 10 DB HPS ea 20 Mtn Climbers 10 Air Squats + Box Jump Review – Talk about the different between stepping down vs rebounding […]
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Wednesday 7.19.17 Kids Strength Class
Warm-up Jump tabata 0-1 bunny hops 1-2 jumping jacks 2-3 tuck jumps (knees to chest) 3-4 donkey jumps (heels to butt) 4-5 squat jumps 5-6 broad jumps Skill Review Jump for height Prep Introduce thruster WOD 10-1 Thruster Box jumps Score: Time
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Wednesday 7.19.17 WOD
Warm-up Dynamic or Game Then, 3 Presses from Split 3 Push Press 3 Split Jerks 3 Bent-over Rows 10 Hollow Rocks *Add weight x 2 rounds With above mix in 10 Scap Push-ups 20 Banded Pull-aparts Strength EMOM for 12 min: ODD Minutes: 2 Split Jerks @75% EVEN Minutes: 15-20s Hollow Hold Training Intent Week 1 […]
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Tuesday 7.18.17 WOD
Warm-up Run 400 Meters or Row 500m then or Assault Bike x 60s, 8 Burpees 20 Ft. Bear Crawl 8 Push-ups 10 Scorpions 10 Air Squats Run 200m or Row 200 or Assault Bike x 30s. WOD 40min EMOM: Minute 1: 45s Assault Bike Minute 2: 45s Row Minute 3: 12 Burpees Minute 4: 100 […]
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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 – […]
