FRIDAY, 29 July 2016

Warmup

(15 minutes or less; select movement appropriate to skill level)

Run 200m

• 3 sets:

1) Push Ups x 5

2) Inchwoms (without push-up) x 3

3) Pistols x 5 (each leg)

4) Air squats x 10

WOD

30 Minute AMRAP

With 95/65#, perform as many rounds as possible in 30 minutes:

5 Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Push Presses

5 Back Squats

• Post rounds to comments.

Post loads and times to comments

THURSDAY, 28 July 2016

Warmup

(15 minutes or less; select movement appropriate to skill level)

Coaches choice of dynamic warmup then:

• 2 sets:

1) Strict Pull Ups x 3

3) Butterfly Kip x 3 (if connecting 3 easily, use “Tight Body” Butterfly Kip)

4) Tuck L-Sit on Rings OR L-Sit on Rings x 10 seconds

Strength/Skill

BEGINNER / INTERMEDIATE WEIGHTLIFTING

3 x 2 @ 70% Clean 1RM

1 “rep” = 1 High Hang Clean + 2 Front Squats

WOD

CONDITIONING

21-15-9 for time:

Deadlift, 225/155#

Pull Ups

400m Run to complete each round.

• Post time to comments.

Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):

CORE (alternating sets: if added to Main Session, perform last)

1a) Strict Toes-to-Bar:  3 x 10 – rest 60 sec.

1b) “Nose & Toes” Handstand Holds:  3 x Max Effort– rest 60 sec.

• This is a chest-facing-wall handstand performed with ONLY the nose and toes of the athlete in contact with the wall. A common fault with this movement is placing the hands too far from the wall. Make sure they are no further than 5” from the wall.

Post loads and times to comments

WEDNESDAY, 27 July 2016

Warmup

WARM UP (15 minutes or less; select movement appropriate to skill level)

Run 200m

• 3 sets:

1)Push-ups x 3

2) Frog Stand x 10 seconds

3) Pistols x 5 (each leg)

4) Air squats x 10

5) lunge (x 3) with stretch (x 5 sec)

Run 200m

Strength/Skill

BEGINNER STRENGTH

1) High Bar Back Squat:  3 x 3

2) Power Clean:  3 x 5

- Rest 1 minute between all sets.

INTERMEDIATE STRENGTH

1) High Bar Back Squat:  3 x 3 @ 85% HBBS 1RM

2) Glute Ham Raise:  3 x 8

- Rest 1 minute between all sets.

WOD

CONDITIONING

As many rounds as possible in 10 minutes:

1 round of “Cindy” (5 Pull Ups, 10 Push Ups, 15 Squats)

3 Clean & Jerks, 145/95#

• Post rounds to comments.

Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):

STRENGTH #2 (alternating sets; if added to Main Session, perform last)

1a) Push Press:  3 x 3 – heaviest possible (treat these like 3 separate attempts at a 3RM), rest 60 sec.

1b) Bent-Over Rows (supinated grip):  3 x 5 – heaviest possible, rest 60 sec. DEMO VIDEO

Post loads and times to comments

TUESDAY, 26 July 2016

Warmup

WARM UP (15 minutes or less; select movement appropriate to skill level)

• Shuttle Warm Up:

1) 15m High Knees x 2

2) 15m Butt Kickers (Fanny Whackers) x 2

3) 15m High Knee Skipping x 2

4) 15m Backward Skipping x 2

5) 15m Sideways Skipping x 2 (face the same direction both ways so you skip right & left)

6) 15m Inchworms (without push-up)

• 3 sets:

1) Strict Pull Ups x 3

2) Tuck Press to Headstand OR Straddle Press to Headstand x 3

Strength/Skill

BEGINNER STRENGTH (alternating sets)

1a) Deadlift:  3 x 3

1b) Strict Pull Ups:  3 x Max Effort (add weight if able to perform more than 20 unbroken)

- Rest 1 minute between all sets.

INTERMEDIATE STRENGTH (alternating sets)

1a) Deadlift - 3 seconds to knees then explode; 3 seconds to lower:  5 x 2 @ 80% DL 1RM

1b) Strict Pull Ups:  3 x Max Effort (add weight if able to perform more than 20 unbroken)

WOD

CONDITIONING – Teams of 2

“12s for Tia” – Teams of two; 1 person does 6 reps while the other rests, then switch:

For time:

12 Burpees

12 Thruster, 115/75#

12 Burpees

12 Power Snatch, 115/75#

12 Burpees

12 Push Jerk, 115/75#

12 Burpees

12 Hang Squat Clean, 115/75#

12 Burpees

12 Overhead Squat, 115/75#

12 Burpees

12 Thruster, 115/75#

12 Burpees

12 Power Snatch, 115/75#

12 Burpees

12 Push Jerk, 115/75#

12 Burpees

12 Hang Squat Clean, 115/75#

12 Burpees

12 Overhead Squat, 115/75#

Post loads and times to comments

Monday July 25, 2016

Warmup

WARM UP (15 minutes or less; select movement appropriate to skill level)

• 5 sets:

1) Handstand Push Ups x 5

2) Frog Stand x 10 seconds

• 3 sets:

3) Pistols x 5 (each leg)

4) Hip & Back Extensions x 5

Strength/Skill

BEGINNER WEIGHTLIFTING

1) Rack Delivery:  3 x 3

2) Scarecrow Clean:  3 x 3

3) High Hang Clean:  3 x 2

INTERMEDIATE WEIGHTLIFTING

3 sets:  Shankle Complex (1 Deadlift + 3 Hang Pulls + 1 Hang Clean + 2 Jerks)

@ 70% C&J 1RM

- Rest 2 minutes between each complex.

WOD

CONDITIONING

4 rounds EACH for time:

9 Overhead Squats, 95/65#

27 Double Unders

- Rest 2:30 minutes between rounds.

• Post time for each round to comments.

Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):

CORE (alternating sets; if added to Main Session, perform last)

1a) Unbroken GHD Sit Ups:  3 x 25 – rest 60 sec.

1b) “Nose & Toes” Handstand Holds:  3 x Max Effort – rest 60 sec.

• This is a chest-facing-wall handstand performed with ONLY the nose and toes of the athlete in contact with the wall. A common fault with this movement is placing the hands too far from the wall. Make sure they are no further than 5″ from the wall.

Post loads and times to comments

FRIDAY, 22 July 2016

Warmup

(15 minutes or less; select movement appropriate to skill level)

• 5 sets:

1) Strict Weighted Pull Ups x 3 (add weight OR reduce assistance to limit to 3 unbroken)

2) Muscle Up Rows x 2 (full arm extension and hand turnout at the start)

3) Butterfly Kip x 3 (if connecting 3 easily, use “Tight Body” Butterfly Kip)

• 3 sets:

4) Tuck L-Sit on Rings OR L-Sit on Rings x 10 seconds

5) Tuck Press to Headstand OR Straddle Press to Headstand x 3

 WOD

 "Hotshots 19"

Six rounds for time:

30 Air Squats

19 Power cleans, 135/95#

7 Strict Pull Ups

Run 400 meters

• Post time to whiteboard / comments.

COOL DOWN/STRETCH

Coaches choice (pigeon, couch, banded shoulder)

THURSDAY, 21 July 2016

Warmup

(15 minutes or less; select movement appropriate to skill level)

• 400m Run

• 3 sets:

1) Handstand Push Ups x 5

2) Frog Stand x 10 seconds

3) Pistols x 5 (each leg)

4) Hip & Back Extensions x 5

Strength/Skill

INTERMEDIATE / BEGINNER STRENGTH (20 min cap)

1) High Bar Back Squat:  3 x 5 @ 90%

*Those that dont have a 1RM - reduce your best effort load by 10%; e.g., if the most you have done for 3 x 5 High bar back Squats is 200#, drop your load for these sets to 180#

2) Press 3 x 5 @ 90%

*Those that dont have a 1RM - reduce your best effort load by 10%; e.g., if the most you have done for 3 x 5 Press is 115#, drop your load for these sets to 105#

- Rest 1 minute between all sets.

WOD

2-9-6 for time:

Squat Clean, 165/105#

Hand Stand Push Ups

• Post time to comments.

WEDNESDAY, 20 July 2016

Warmup

(15 minutes or less; select movement appropriate to skill level)

• 5 sets:

1) Strict Weighted Pull Ups x 3 (add weight OR reduce assistance to limit to 3 unbroken)

2) Muscle Up Rows x 2 (full arm extension and hand turnout at the start)

3) Butterfly Kip x 3 (if connecting 3 easily, use “Tight Body” Butterfly Kip)

• 3 sets:

4) Tuck L-Sit on Rings OR L-Sit on Rings x 10 seconds

5) Tuck Press to Headstand OR Straddle Press to Headstand x 3

Strength/Skill

BEGINNER WEIGHTLIFTING

1) Burgener Warm Up for the Clean

2) 5 sets:  1 Squat Clean + 2 Front Squats

INTERMEDIATE WEIGHTLIFTING

5 sets:  2 Clean High Pulls + 1 Squat Clean + 1 1&¼  Front Squat

@ 70% Clean 1RM

- Rest 1 minute between sets.

WOD

3 rounds for time:

20 Box Jumps, 24/20″

10 Strict Pull Ups

20 Kettlebell Swings, 24/16kg

• Post time to comments.

Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):

STRENGTH (alternating sets; if added to Main Session, perform between Clean Complex & Conditioning)

Front Squats:  5 x 3 @ 75% FS 1RM

Post loads and times to comments