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Warm Up

Tabata Ski Hops
Tabata Mountain Climbers

MOB:

Pec Roll
Partner Hammy Pails/Rails

S/T:

Back Squat 5×3

WOD:

20X5
5 RFT
5 Floor Press (115/75)
5 Over the Bar Burpees
5 Chest to Bar Pull Ups
5 Wall Walks – chest to ground, chest to wall
 

WU:

Athletes will have 10 minutes to warm themselves up, your choice!
We suggest going through the pre warmup thoroughly!

MOB:

hammy/butt smash
fore arm smash
5 min squat hold

GYM:

5 Min ab variations

S/T:

Press
5×3

WOD:

100 times
10 RFT
10 V-Sit Twisting KB Touches (l+r=1)
10 Around the Worlds (both directions)
10 KB Swings

WU:

4 x 200 Row
rest 2 min between efforts, all out sprint, damper setting high

MOB:

Shoulder Sleeper Stretch
Weighted butterfly groin stretch (2 min +)
Pigeon Pose (2 min/side)

STRENGTH:

Squat Snatch
5 x 2 : ~ 80% of 1RM
Warm up this lift and only add weight is you are successfully catching the snacth in the bottom of the squat. If it runs into a power snatch back off the weight.

WOD:

Spazz
21-15-9
Power Cleans (105/75)
Barbell Push Ups

WU:

Obstacle Course X3

MOB:

20m Samson – reaching up
20m Samson – twisting
2min/side Couch

GYM:

10 Hollow Rocks
10 Supermans
X4

STRENGTH:

Shoulder Stoning
Max weight shoulder stones
Left & Right

WOD:

Karen
150 Wall Balls
for time

WU:

Backward Skips in 4 min
Total number of backwards single skips achieved in 4 min.

MOB:

90/90 sit x 2
Glute rolling with LAX ball
Foot rolling 2 min/foot
Couch Stretch 2 min/side

STRENGTH:

Pushpress 5X3
Work up to a heavy 3 Set, then stay there for 4 more sets of 3.
5 x 3 : 80% of 1 RM
KB
Between each set perform 10 Around-the-worlds each direction (53/35) and 10 KB Squat Cleans

WOD:

100m Weighted Walking Lunge
100m weighted walking lunge
(53/35)
Carry a single KB however you like, cannot touch ground except when resting

 

WU:

Animals

20m Each of:
– bear crawl
– ostrich walk
– dog run
– gecko crawl
– backwards bear crawl
– duck walk

MOB:

– Partner Shoulder Lift Offs
– T-spine rollout
– Couch Stretch 2 min/side

GYM:

Max effort Ring Dips
Max Effort Strict Pullup

 

SKILL:

Kipping – Toes to Bar, Knees to elbows, butterfly, regular etc.

WOD:

Afternoon Delight
10 min AMRAP

10 Double Unders
9 Mountain Climbers (L+R = 1)
8 Air Squats
7 Sit Ups
6 Push Ups
5 Hollow Rocks
4 Walking Lunges
3 Burpees
2 HSPU
1 Rope Climb

1 round = 50

WU:

Flight Simulator
Double Unders (~8 min)
10-20-30-40-50-40-30-20-10
OR if that is impossible
5-10-15-20-15-10-5

MOB:

5 min plank variations

If any movement becomes too difficult, switch back to regular plank. Goal is to stay in a plank for as much of the 5 min as possible.

GYM:

Inverse Burpee
 
 10 attempts, OR handstand practice

S/T:

Squat Snatch
 
5 x 3 : 95/65
Warm up to this weight, go further if possible, on last set finish with max rep OHS

WOD:

“The Morning Crew”
5 RFT of:
3 Squat Cleans (155/105)
6 KB Snatch/side (53/35)
9 Sit Ups
40m Sprint
30s REST
 

Grab a partner!

“Turkey Time”
15 min AMRAP

200m run together ( = 20 pt)
5 partner push ups ( = 5 pt)
10 burpees each (1 person working at a time) ( = 20 pts)
15 Jumping air squats (performed holding hands) ( = 15 pts)
20 Mountain Climbers (L + R = 2) (1 person working at a time) (= 40 pts)

TOTAL ROUND = 100 pts

08 Oct 2014

100814

 

WU:

Complete the Dot Drill Circuit in the following video.

5 times through each of the variations.

 

MOB:

Foot and Calf/Achilles Smash

Ankle PAILS/RAILS on box w. optional band distraction.


 

S/T:

Bench Press

Bench Press 5X3
Work up to a heavy 3, then do 4 more sets.
Finish with 1 extra set of Max Reps. Stop 1 rep before failure. Record # or reps at this weight.

 

WOD:

DU AMRAP10
AMRAP in 10mins

Double-Unders

07 Oct 2014

07/10/14

 

WU:

400m Skipping Arm Circles
5×10 Cuban Rows

 

MOB:

Partner Shoulder LIft-offs
Ankle mob: Coach’s choice.

 

S/T:

Pushpress 5X3
Work up to a heavy 3 Set, then stay there for 4 more sets of 3.
 

WOD:

24X6
6 Russian KB Swings (53/35)
6 Box Jumps
6 Goblet Squats
6 KB Pushpress/arm

6 RFT


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