04/10/17

Pre-WOD (Skills/strength):
4RDS
6x Bench Press 1-1/4 with 4sec lower
12x Face pulls

WOD:
5RDS
10x Box Jumps
7x Burpees
5x Pull-ups

Post-WOD (Challenge/Cool-down):
Shoulder mobility work

04/06/17

Pre-WOD (Skills/strength):
15min of TGU skill work

– focus on slow/controlled movement with stable shoulder

WOD:
Partnered
100cal Row
RESTING: DB KB OH Hold
100x Wall Balls
RESTING: DB KB Front Rack Hold
100x Push-ups
RESTING: DB KB Farmer Hold

One partner doing “working” movement and one partner in “resting” hold.

Post-WOD (Challenge/Cool-down):
50x Scapular activations

04/05/17

Pre-WOD (Skills/strength):
3RDS
10x Strict Toes to bar
15x Weighted Sit-ups
45sec Side Plank (each side)

3RDS
10x Landmine Rotations (each side)
20x Leg Lifts
10x Landmine Toss

WOD:
8RDS
30sec All OUT Sprint (Row or bike)
60sec easy

Post-WOD (Challenge/Cool-down):
30x Push-ups for time

04/04/17

Pre-WOD (Skills/strength):
5RDS
20x Step beck lunges (~40% 1rm Backsquat)
10x Hamstring Curls on sliders

WOD:
5RDS
10x Box Jumps
10x Burpees
20x Walking Lunges w/ plate OH (25/15)

Post-WOD (Challenge/Cool-down):
8x Laps easy jog

04/03/17

Pre-WOD (Skills/strength):
10min EMOM
Power Clean + Front Squat + Hang Squat Clean

– Build up in weight each minute.

WOD:
3RDS
10x Pull-ups (Adv: 5x Muscle Ups)
10x Squat Cleans (135/95)
50x Sit-ups

Post-WOD (Challenge/Cool-down):
50x Scapular activations
50x Alternating supermans

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