03/31/17

Pre-WOD (Skills/strength):
Working on DL form as group

WOD:
30min EMOM
ODD: 2x Bench Press
EVEN: 4x Deadlifts

– As heavy as possible while maintaining form.

Post-WOD (Challenge/Cool-down):
Crossover Symmetry

03/30/17

Pre-WOD (Skills/strength):
4RDS
30sec Extended Hold on Ball
15x RDL to wall
8x SL RDL (each leg)
8x Sumo Goblet Squats

WOD:
Flow Session
8RDS at each station. 30sec ON / 30sec OFF
Station 1: Hamstring Curls on ball
Station 2: Knee Tucks
Station 3: Goblet Squats
Station 4: GHD Sit-ups

Post-WOD (Challenge/Cool-down):
Lunging and squatting as group around track… mini version of “The Walk”

03/29/17

Pre-WOD (Skills/strength):
6RDS
5x Strict Press + 10x Push Press

– Do 15 reps unbroken.
– Focus on form and driving out of the shoulders.
– Rest as needed between rounds.

WOD:
4RDS
3min AMRAP
15cal Row
10x Push-ups
5x Pull-ups

REST 2mins between round.

Post-WOD (Challenge/Cool-down):
50x Shoulder activations and holds

03/28/17

Pre-WOD (Skills/strength):
6min EMOM
1x Power Clean
1x Hang Power Clean
1x Front Squat

– Focusing on form and positioning with lighter weight

REST 1min

6min EMOM
2x Squat Cleans

– Building to as heavy as possible by 6th set.

WOD:
Partnered
15min AMRAP

20x Alternating Burpee Bar Hops
25x Hang Power Cleans (combined)
30x Front Squats (combined)
35x Shoulder to overhead (combined)
40x Back Squats (combined)
Cash out: AMRAP Burpee bar hops with remaining time

Bar cannot touch ground once the initial burpee bar hop have been completed.
6 Burpee penalty (synchro)

Post-WOD (Challenge/Cool-down):
2min Side Plank Hold each side

03/27/17

Pre-WOD (Skills/strength):
4×5 Front Squats

– AHAP while maintaining form.
– Rest 2mins between sets
– Adv: Pause Front Squats

WOD:
20min Timecap
10RDS
9x Thrusters (95/65)
35x Sit-ups

Post-WOD (Challenge/Cool-down):
2min Side Plank Hold each side

03/15/17

For the next two weeks, most classes will be on your own. As I will be busy with reps during the regionals meetings. See me with questions on movements.

Pre-WOD (Skills/strength):
6RDS
15x Push-ups with 1sec hold/lock out at top
15x Lawnmower Pulls (each side)

WOD:
8min AMRAP
10x Push Jerks
10x Toes to Bar

Post-WOD (Challenge/Cool-down):
2min Side Plank Hold each side

03/14/17

For the next two weeks, most classes will be on your own. As I will be busy with reps during the regionals meetings. See me with questions on movements.

Pre-WOD (Skills/strength):
Hollow and Arch Drills as group
6x 40sec Hollow Hold w/ 20sec Rest
6x 40sec Arch Hold w/ 20sec Rest

Accumulate 3mins of L-Sit hanging from the bar

WOD:
5RDS
21 Cal Row
15x Wall Balls
9x Toes to bar

Post-WOD (Challenge/Cool-down):
easy jog and stretch

03/13/17

For the next two weeks, most classes will be on your own. As I will be busy with reps during the regionals meetings. See me with questions on movements.

WOD:
5RDS
10x Thrusters (95/65)
20x Ring Rows
300m Row
– REST 2mins –

Make each round an all out effort.

Post-WOD (Challenge/Cool-down):
2min Plank
2min Side Plank Left
2min Side Plank Right

03/10/17

WOD: OPEN 17.3

Prior to 8:00, complete:
3 rounds of:
• 6 chest-to-bar pull-ups
• 6 squat snatches (95 / 65 lb.)
Then, 3 rounds of:
• 7 chest-to-bar pull-ups
• 5 squat snatches (135 / 95 lb.)

*Prior to 12:00, complete 3 rounds of:
• 8 chest-to-bar pull-ups
• 4 squat snatches (185 / 135 lb.)

*Prior to 16:00, complete 3 rounds of:
• 9 chest-to-bar pull-ups
• 3 squat snatches (225 / 155 lb.)

*Prior to 20:00, complete 3 rounds of:
• 10 chest-to-bar pull-ups
• 2 squat snatches (245 / 175 lb.)

Prior to 24:00, complete 3 rounds of:
• 11 chest-to-bar pull-ups
• 1 squat snatch (265 / 185 lb.)

*If all reps are completed, time cap extends by 4 minutes.

Score: Number of reps completed. Total reps possible is 216. Log your time to your notes as a tie-breaker.

Rx:
Men use 95-135-185-225-245-265 lb.
Women use 65-95-135-155-175-185 lb.

Scaled:
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 45-75-95-115-135-155 lb.
Women use 35-55-65-75-95-105 lb.

03/09/17

Pre-WOD (Skills/strength):
4RDS
10x Leg Raises
15x Boxer Twists
20x TTB or Knee Tucks
25x GHD or Weighted Sit-ups

WOD:
Death by Burpees
Min 1 – 1x Burpee
Min 2 – 2x Burpees…

Keep going until you cannot get the burpees done in the minute.

Post-WOD (Challenge/Cool-down):
Recovery row