4-29-14

Technique:
15 minutes to work on holding False Grip while doing skin the cat & forward/backward tuck rolls on rings. 

Have fun with your time on the rings. They can be very rewarding.

Metcon:
7 min AMRAP using 2-30#/20# DBs:
6 DB Dead lifts *DBs touch ground
9 DB Front Squats
12 Kipping HSPU * advanced can use DB as parallettes

-Rest 3 minutes-

7 min AMRAP using same weight as before:
6 Burpee box step overs w DBs in hands (24/20)
9 DB Hang Cleans
12 DB Push Jerks

Score each round separately. Post rounds and reps completed for both AMRAPs.

"You get back only what you give."

4-23-14

Skill:
Snatch From Power Position

Either learning fresh for skill, or:
5x4 @ 50% squat snatch from the power position

WOD:
2 RFT
10 Slam Ball deadlifts (30/50)
10 Slam Ball Goblet Lunges (30/50)
10 Pull ups
200m Row
10 KB American Swings (24/36)
10 Weighted bridges
10 Straight leg sit ups

"You're not going to get the butt you want by sitting on it."

4-22-14

Skill.Strength:
5x10 - 3 Count Front Squat with barbell only
(15kg/20kg Barbells)
3 second descent, 1 sec bottom, explode up
You must stay tight throughout the WHOLE squat, do not loose tension during the slight pause in the bottom.

5 RFT
30 sec KB press hold 16/24kg
20 KB Russian Swings
10 Ring Push Ups

"Take care of your body. It's the only place you have to live in."

4-21-14

Skill-

4 rounds:
10 ring rows
10 primal pull throughs
10 lateral lunges

First round: lateral lunge with PVC on back
Second round: lateral lunge with light kettlebell 
Third round: lateral lunge with PVC overhead (if you can't do this, use kettlebell again)
Fourth round: overhead squat with empty barbell


Festivus WOD:

Airdyne recovery-
2 minutes moderate pace full body
2 minutes legs only
2 minutes arms only
2 minutes easy pace full body
2 minutes hard pace full body

Non-Festivus WOD:

4 Rounds
Max strict HSPU or progression on box
15 bent barbell row**
10 GHD Sit ups

**weight should be able to be performed unbroken each round- no kipping or breaking up sets


"Commitment means staying loyal to what you said you were going to do long after the mood you said it in has left you."


Reference for skill work:

http://themovementfix.com/14-2-warm-up/

14.2 Warm up

themovementfix.com

4-12-14

Skill:
Run 1 mile

WOD:

"Angie Helps Pull"
In groups of two**:
100 Pullups
100 Sit ups
100 Push Ups
100 Air Squats 
** Reps divided evenly between partners

In between each set of 100, 50m sled pull each at 75/50#
-If mixed gender teams, use 2 and 3 25# plates for easy removal

"Every pro was an amateur. Every expert was once a beginning. So dream big. And start now."

4-11-14

Skill:

4x:
:15 jumping jack
:15 Air squat
:15 Mountain Climbers 
:15 Jumping Squat 
then;

4x:
:15 Plank
:15 superman
:15 side plank (L)
:15 side plank (R)

Wod:

21-15-9
@ 65/95
Front Rack Walking Lunge
Push Press
Push Jerk

Elbows Up!

"Striving for success without hard work is like trying to harvest where you haven't planted." 
-David Bly

4-9-14

Strength/Skill:
Work up to Heavy Hang Snatch Shrugs
8 x 5 sets

Work up to Hang Squat Snatch
70% x 2
75% x 2
80% x 1
85% x 1
80% x 1
85% x 1

WOD:
For Time, 12 Min Time Cap:
Broken down in any manner
100 Hollow Rocks
100 Superman Rocks
100 Air Squats

4-8-14

Strength/Skill:
4 Rounds of
60 sec max effort strict pull-ups
60 sec rest
*Focus on lat activation

Metcon:
10 Rounds:
1 min max distance run 
1 min rest

Post number of reps for each round and total distance to board.

4-4-14

HS Skills:
3 x 10 alt. kicking into HS against wall

Hip/Shoulder/Elbow taps while in HS hold
3x20

15’ Lateral Walks against wall x3

Metcon:
Squat Clean “Grace”
For time:
(135#/95#)
30 Squat Cleans & Jerks 
or 
“Grace” with a stone

Buy out:
3 Rounds of 
20 GHD situps
*rest 1 min between sets

4-3-14

OTM-10
3 Dead lifts-*stay with same weight for all 10 minutes 

Festivus Training
EMOM-18 min:
1st minute:
10 Burpees
2nd Minute:
20 Wall Balls (20/14)
3rd Minute:
30 DUs 
*keep repeating each minute in that pattern until 18 minutes are done

"Our lives begin to end the day we become silent about things that matter." - Martin Luther King Jr.

4-1-14

For time: 
2000m Row
or 
2 x 1000m row- 2 min rest between sets

5 sets of:
5 Strict Press + 4 Push Press + 3 Push Jerk

Core:
For time:
3 rds of:
20 Hollow Rocks on pull up bar
Accumulate 1 min plank
Accumulate 1 min HS hold

Post times and weights to board. 

Reminder:
Tomorrow starts our first installment of Tuesdays & Thursday 6am classes. 

Coaches:
5am & 6am-Daniel
10am-Sharon 
5pm & 6pm-Raven