10 April 2014

10 April 2014

Mobility Warmup

Mobility Work

Overhead Lat Stretch 2 min each side

Hammy stretch with band on box 2 min each side

Strength
1) Deadlift 3 x 5 (1 x 5 @ 65%, 1 x 5 @ 75%, 1 x ME @ 85%)

2) bench press 3 x 5 (1 x 5 @ 65%, 1 x 5 @ 75%, 1 x ME @ 85%)

WOD

5 rounds for total reps: bb thruster @ ½ bw :60, rest :30

4 April 2014

4 April 2014

Mobility Warmup

Mobility Work

Death Stretch on the Wall 2 min each side

Calf Stretch on vertical post 2 min each side

Figure 4 with lateral distraction 2 min each side

Strength
KB swings :60 work/:60 rest x 5 for max reps. Choose the heaviest KB possible. Swing to eye level.

WOD

“Fight Gone Bad”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Power Snatch, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

3 April 2014

3 April 2014

Mobility Warmup

Mobility Work

Thoracic Roll with Barbell 2 min

Quad Roll 2 min each side

Lunge with front band 2 min each side

Strength

1)10 min to establish 1 RM bench press

2)Bentover row 5 x 10

WOD

4 RFT of: 1 sled pull @ 180/120, 10 bb OH lunges @ 95/65, 10 wall ball @ 20/10

2 April 2014

2 April 2014

Mobility Warmup

Mobility Work

figure 4 with a band 2 min each side

Supine Hammy stretch 2 min each side

Strength

1) 10 to establish 1RM Deadlift

2) Good mornings 5 x 5

WOD

For Time: row 500m, 5 rope climbs, 50 toes to bar, 50 pullups

27 March 2014

27 March 2014

Mobility Warmup

Skill Work

Pistol Practice. L-sit Practice. Work for 10 minutes. Alternate back and forth.

WOD

4 rounds
*10 KB snatch (each arm)@ 53/35,
*10 shoot-throughs (on parallettes : pushup, hips through, dip, hips back through = 1 rep)
*2 rope climb ( or 4 up and downs, if you don’t want to go to the top)

26 March 2014

26 March 2014

Mobility Warmup

Mobility Work

Deep Lunge on a Box 2 min each side

Hip Flexor with single ball 2 min each side

ITB Roll with Ball or Roller 2 min each side

Skill Work

Headstand. use different variations including pike, straddle, or tuck. Then perform 100 hollow rocks. Partition as necessary. Work for 10 minutes

WOD

For 3 rounds complete the following:

1 minute max burpees, 1 min max pullups, 1 min max double unders, 1 min max situps, 1 min max 50ft sprint

Each round is five minutes long, switch immediately between movements without rest. There is a one minute rest at the end of each round. Score is total number of reps for EVERYTHING at the end of EACH round.

25 March 2014

25 March 2014

Mobility Warmup

Mobility Work

Hand Behind Back on Post 2 min each side

Thoracic Roll 2 min

Double Shoulder Stretch 2 min

Skill Work: Muscle Up Practice
Check out this tutorial from Carl Paoli, its pretty good :).https://www.youtube.com/watch?v=xIX8RIYYiSI
25 March 2014

“Hero Falls”(partner glute/ham raise) 5 x 5

WOD

Run 1 mile for time