20151126

Warm Up
50 Dot Drill
10 Samson Stretch
10 Push Ups
Squat Routine
JYD Warm Up
10 Wall Facing Squats
Thoracic open (hang)


Strength 1
Front Squat 3-3-3-3-3    

Rest as needed between sets.

Work up to 3RM

Strength 2
Hang Power Clean 3-3-3-3-3    

Rest as needed between sets.

Work up to 3RM

WOD
5 RFT: Wall Balls and Hang Power Cleans

5 rounds for time of:

20 Wall Balls, 20/14 lbs

10 Hang Power Cleans, 60% 1RM

20151124

Warm Up
5 x 100m Row, with burpee penalty (max 6)
60-45-30-15 Passive Hang
Alternate with 10 sec handstand
3 mins shoulder / thoracic mobility (choice)
squat routine
5 kneeling routine
jump to hang / precision land


Strength
Lifting: Push Press and Pull-ups

Push Press 10-8-6-4-2,

using heaviest weight per set

Pull-up 5-5-5-5-5

Alternate between movements.

WOD

AMRAP 20 mins: Row (calories)s, Shoulder-to-Overheads and Toes-to-bars

Complete as many rounds as possible in 20 mins of:

15 Row (calories)

15 Shoulder-to-Overheads, 40/20 kg

15 Toes-to-bars

In pairs.

Alternate movements.

20151119

Warm Up
5-1 ER Push Ups
40 Beat Swing
10 Drop Stance
4 Bwd Roll over (Mushroom)
Drop Dragon Turn
10 Shifting wt Handstand
10 DB OH Squat (one handed)
10x180 Hang or 5x360 (Ape)


Strength
Strict Press 10-8-6-4-2

Use the heaviest weight you can for each set.

Rest as needed between sets.

WOD

3 RFT: Push Press, Toes-to-bars and Box Jump Overs

3 rounds for time of:

15 Push Press

15 Toes-to-bars

15 Box Jump Overs

20151117

Warm Up
10 perfect burpees
1 min hollow hold on bar
2 crab
2 lizard
5 Pull Overs
10 mins Shoulder mobility
10 Wall Squats


Strength
Overhead Squat 5-5-5-5-5

Use the heaviest weight you can for each set.

Rest as needed between sets.

WOD 1
Alt EMOM 10 mins: Dumbbell Snatches and Hollow Rocks

Every 1 min for 10 mins,

alternating between:

10 Dumbbell Snatches

15 Hollow Rocks

WOD 2
AMRAP 7 mins: Double Unders (Unbroken)s, Pull-ups and Burpees

Complete as many rounds as possible in 7 mins of:

20 Double Unders (Unbroken)

7 Pull-ups

7 Burpees

20151112

Warm Up
20 Ring Push Ups
10 Broad Jumps
50 Double Unders
10 Scapula Push Ups
10 Passive to Active hang
10 Wall Squats
2 laps Crab Walk
1 lap Lizard


Strength

BS & Pull Up supersets

Lifting: Back Squats and Strict Pull-ups

Back Squat 10-8-6-4-2

using heaviest weight per set

Strict Pull-up 5x5

Alternate between movements

WOD
21-15-9: Back Squats, Sit-up (butterfly)s and Kettlebell Swing (Russian)s

21-15-9 reps

for time of:

Back Squat, 60/40 kg

Sit-up (butterfly)

Kettlebell Swing (Russian), 1.5/1 pood

Start anywhere

Finisher

EMOM 5 Hollow Rocks

Every 1 min for 5 mins: Hollow Body Rocks

15 Hollow Body Rocks

Every 1 min for 5 mins.

20151110

Warm Up
100m arms only row
100m arm + body row
200m technique row
5 mins handstands
30 beat swing
10 strict pull ups
5 jump and hang, precision landing
Squat routine


Group Olympic bar warm up


WOD
Chipper: Rows, Hang Power Cleans, Push Press, 2 and more

For time:

Row 1000 m

50 Hang Power Cleans 30/20 kg

40 Push Press 30/20 kg

30 Front Squats 30/20 kg

Row 1000 m

Finisher

Every 1 min for 5 mins: Tuck Ups

15 Tuck Ups

Every 1 min for 5 mins.

20151105

Warm Up
20 Beat Swing
20 Hollow Rocks
20 Superman
20 Beat Swing
10 Kneeling routine
10 Drop Stance
2 Crab Walk
2 Lizard


Strength
Deadlift 10-8-6-4-2

Use the heaviest weight you can for each set.

Rest as needed between sets.
Use hook grip, no switch grip.

WOD

AMRAP 20 mins: Deadlifts, 200 m, Rope Climbs, 2 and more

Complete as many rounds as possible in 20 mins of:

15 Deadlifts,

70/40 kg Run,

200 m 2 Rope Climbs

15 Push-ups

Run, 200 m

20151103

Warm Up
1000m Row
10 Shifting weight handstand
2 Crab Walk
Thoracic extension (hanging)
10 wide squats
10 narrow squats
5 - 1 Ext rot. Push Ups


WOD 1
Alt EMOM 10 mins: Dumbbell Push Press and Air Squat (Jumping)s

Every 1 min for 10 mins,

alternating between:

20 Dumbbell Push Press (elbows forward)

15 Air Squat (Jumping)

WOD 2 (23 mins)

The Ghost

6 rounds,

1 min per station, of:

Row (calories)

Burpee

Double Under

Rest 1 min

Perform this like "Fight Gone Bad,"

by rotating immediately to the next station every 1 min,

the clock does not stop or reset between stations.