Tuesday 8.1.17 WOD
Mobility Tissue Work: Foam Roll x 10 passes each – Thoracic Spine – Lats – Adductors Warm-up Abmat Pizza Game (2 burpee penalty for drops) + Dynamic Warm-up Strength Power Clean 6 x 3. Rest 90s-2:00 – Work up to 75% or to a moderate load resetting between reps. Same guidelines as yesterdays Squat Snatches […]
Monday 7.31.17 WOD
Warm-up With a PVC: 10 Pass Thru’s 10 Around the World (total) 10 OHS Grab an empty BB: 5 Muscle Snatch from Hang 10 OHS 5 Squat Snatch from below the knee + PVC Game x 5:00 Prep 2 Rounds of: 10 Passes each side foam rolling adductors. 10 (total) Goblet Lateral Squats (light) 10 […]
Sunday 7.30.17 WOD
Warm-up “Limber 11” *Feel free to choose your favorite parts from this warm-up. This should not exceed 15:00 Strength Power Clean+ Front Squat + Jerk: Work up to a moderate single in 6 sets. Rest 2:00 2) 1 Accessory Movement: 3 x 10-15 reps. Choose a movement that is going to bring up a muscle […]
Saturday 7.29.17 WOD
Warm-up “Musical Medballs” *Have your athletes complete an exercise of your choice around the medballs. When you stop the music they will sit on a medball. Whoever does not get a medball will perform either: 5 Reverse lunges in Place 5 Air Squats 5 Push-ups 5 Sit-ups *In any combination. Take one medball away and […]
Friday 7.28.17 WOD
Warm-up “Burpee Breakdown” 8-6-4-2 Squat Thrust Push up Squat Jump Jumping Jack Skill Review With an empty Barbell: 5 Muscle Snatch 5 Back Squats 5 Power Snatch 5 Goodmornings 10 Single Leg Glute Bridge each leg w. 1 ct hold at top. *Add light weight and repeat one more round Strength 1) Box Squat 7 […]
Friday 7.28.17 Kids Strength Class
Warm-up Coaches Choice! Strength Deadlift (2×2 empty bar 10 lifts to PR) Revisit deadlift WOD Coach choice!
Thursday 7.27.17 WOD
Warm-up With a partner, one person working Row 250m x 2 rounds Partner resting performs: Foam Rolling of x 10 passes each: Calves Adductors WOD 3 Rounds (w. a partner) Row 1500 meters 10 Curtis P’s (115, 75) *30min Cap* RX: (95, 65) L2: (75, 55) L1: (65, 35) – Curtis P = 1 Power […]
Wednesday 7.26.17 WOD
Mobility 3 Way Banded Shoulder + Lat stretch x 20s each + Jerk Review Warm-up With a light Kettlebell: 10 Turkish Get-ups (total) Then, 5:00 of Bodyweight movement x 10 reps each – Air Squats – Lunges – Push-ups – Sit-ups – Supermans – Hollow Rocks – Scorpions Strength Split Jerk from Rack 9min EMOM […]
Wednesday 7.26.17 Kids Strength Class
Warm-up Me vs you- hold wall sit while partner works 10 inchworm 20 high knees 30 butt kicks 40 mt climbers 30 jumping jacks 20 sit ups 10 inchworm Strength Back Squat (2×2 empty, then 10 lifts ) Revisit back squat Take from rack- find pr Demo Pull ups- spend time finding the scale WOD […]
Tuesday 7.25.17 WOD
Mobility 1a) High to Low Plank x 10 passes 1b) Shoulder Taps x 20 (alternating) 1c) Banded Lat Stretch x 20s each x 2 rounds Warm-up Box Programming Dynamic Warm-up Skill Review *Spend 10:00 teaching people the kip 10Min EMOM : ODD Minutes: 20s Kipping. Adv: T2B, Butterfly Pull-up EVEN Minutes: 20s L-Sit or L-Hold […]
