Friday, June 28, 2019

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Warm Up:

2 Rounds

200m Run

10 Wall Squats to Medball

Walking Spiderman Stretch (Rig to Board)

10 Push Ups to Downward Dog

10 Jumping Jacks

Empty BB Front Squats

5 Empty BB Push Press


SOD:

EMOMx36 mins (9 rounds)

1. 2 Squat Cleans --> 1 Push Jerk --> 1 Thruster (Fitness: 5 DB Thrusters)

2. 10 MB Sit Ups

3. 10 Wallballs

4. 35 Double unders/60 Single unders

Thursday, June 27, 2019

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Warm Up:

1 min Jumprope

Bear Crawl (Board to Rig)

30 sec Thumb Down Lat Stretch

10 Box Step Ups

10 PVC Passthroughs

10 PVC Around the World

10 PVC Good Mornings

10 PVC Hang Power Snatches


SOD:

20 mins to work on:

Handstand Movements (HS Hold, HS Push Ups, Deficit HSPU, HS Walk)

Rope Climbs (Rope Climb to ceiling, rope pulls, L-sit rope climbs, etc.)

*For rope climbs jumping onto the rope is not allowed, climb must start with feet on the floor.


WOD:

10-1 Burpee Box Jumps (24/20) (Fitness: Box Step Ups per leg)

1-10 BB Power Snatch (115/75) (Fitness: KB SDHP)

Friday, June 21, 2019

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Warm Up:

400m Run

….then 2 rounds of….

10 Box Step Ups

10 Kip Swings

10 Push Ups

10 Squats Holding Medball

30 sec Rig Lat Stretch


WOD

For Time:

50 Wallballs

40 Box Jumps/Step Ups

30 Abmat Situps

20 Pull Ups (Mod: Band Across Rig)

10 HSPU (Mod: SA DB Shoulder Press - per arm)

800m Run


Post WOD

- Banded Shoulder Stretch

- Elevated Pigeon Stretch

- Child's Pose

- Cobra Pose

Wednesday, June 19, 2019

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Warm Up:

500m Row (easy pace)

10 Burpees

10 Sit Ups

10 Push Ups

10 Leg Swings Side-to-Side

10 Leg Swings Front-to-Back

30 sec Rig Calf Stretch

30 sec Rig Dead Hang


SOD

15 mins to practice

Sets of 3-5 Pistols (per side) (mod: SL Box Squats or Box Stepdowns)

Sets of 5-8 Hanging Windshield Wipers (per side) (https://youtu.be/jJaP6Zed0LI)

Sets of 3-5 Skin The Cat/Progressions (https://youtu.be/Gc0CNL5eOlE)


WOD

20 min Running Clock

Buy-in: 1000m Row

…then in remaining time….

AMRAP of

12 T2B/K2C

10 Broad Jumps (back and forth in same spot)

2 KB/DB Turkish Get Ups (1 per arm)

50 Mountain Climbers (25 per leg)

8 Lateral Box Step Ups (4 per leg....24/20)

*Two scores: time for row and total rounds/reps.

Tuesday, June 18, 2019

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Warm Up:

2 Rounds

200m Run

10 Hanging Shrugs

10 PVC Passthroughs

10 PVC OH Rev Stepping Lunges

10 PVC OH Wall Squats

.....then....

10 mins Snatch Balance Demo/Instruction/Practice.


SOD

15 mins to work up to a heavy snatch balance


WOD

3 RFT

400m Run

15 Power Snatches (95/65) (Fitness: DB Snatches per arm)

50 Double Unders (Fitness/Mod: 100 Single Unders)



Monday, June 17, 2019

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Warm Up:

2 mins Row

5 TVWQB

10 PVC Passthrough

10 PVC Around the World

10 PVC Good Morning

10 KB Goblet Lunges

5 SA DB Push Press (per arm)

10 Box Step Ups

10 Air Squats

5 MB Squat Cleans


WOD 1:

6 min AMRAP

10 KB Goblet Box Stepovers

10 MB Squat Cleans

- 1 min Rest -


WOD 2:

6 min AMRAP

10/8 Cal Row

5 SA KB Clean and Jerks (per arm)

-1 min Rest -


WOD 3:

Take total rounds and reps from WOD 1 and perform the same amount of rounds and reps. Your score is the time it took to complete.

- 1 min Rest -


WOD 4:

Take total rounds and reps from WOD 2 and perform the same amount of rounds and reps. Your score is the time it took to complete.