19 July 2013 – We’re So Functional!

Suggested Mobility (before or after class if possible): Roll Out, Mash Calfs, Mash Achilles

Suggested Warm-up
: Gassers, Duck Walks, Inch Worms, Junkyard Dogs, Burgener Warm-Up (Snatch)

Skill Work
Coach’s Choice

Skill Review
: None      

Strength
: None                   
                
WOD
: 5 RFT:
20 Wall Balls @ 20/14#
15 Clapping Push Ups
10 T2B
5 Burpee Box Jumps @ 24/20″
        *be sure to clap loudly on the push ups in celebration of the end of Coach DHan’s aka Mr. Functional’s programming

18 July 2013

Suggested Mobility (before or after class if possible): Roll Out, Squat Therapy

Suggested Warm-up
: Jump Rope 4 Round: 2 min on, 30 sec off

Skill Work: 
Kipping Pull Ups, Butterfly Pull Ups, Muscle Up Progressions
           *Butterfly and Muscle Up links have multiple parts and the links can be found by scrolling down the page on the links above

Skill Review: None      

Strength
: None                   
                
WOD
: “Barbara” – 5 Rounds for Total Time:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
-Rest 3 minutes between rounds
        *The 3 minute rest is designed into the WOD for a purpose. Many athletes get “annoyed” with the 3 minute rest period. It is there to induce maximal output during each round. If you rest too much or don’t exhaust yourself between rounds, you will be “annoyed” at the given rest and not embrace it as you should.
        *Do not pace yourself, do not take more rest than needed during the round, go max effort on each round!!!!

17 July 2013

Suggested Mobility (before or after class if possible): Roll Out, Squat Therapy 

Suggested Warm-up: Gassers, High Knees, Side Shuffle, Duck Walks, Inch Worms

Skill Work
: None
          
Skill Review
: Mountain Climbers
*Athlete does not need to meet knees to elbows, knees can go between elbows

Strength
: None                    

WOD
: Death by “Magnificent 100” (6 min cycles until you cannot finish the 100 reps within 6 min):
10 Burpees
10 Mountain Climbers
10 Jumping Squats
10 Burpees
10 Mountain Climbers
10 Jumping Squats
10 Burpees
10 Mountain Climbers
10 Jumping Squats
10 Burpees
*Once clock starts, you have 6 minutes to complete the above 100 reps. Once you finish the 100 reps, rest for remainder of the 6 minutes. Once the clock hits 12 min, you star from the top to complete the 100 reps. Keep going until you no longer can finish the 100 reps within the 6 minute cycle.
      *You incur an 800m run penalty for each cycle under 3 cycles you fail to complete under 6 minutes. For example, you must complete at least 3 cycles of the above under 6 minutes in order to not run at all. If you cannot complete the first cycle under 6 minutes, you will run 2400m. If you complete 1 cycle, but fail on the 2nd, you will run 1600m. If you complete 2 cycles, but fail the 3rd, you will run 800m. If you complete at least 3 cycles, you will not run.
*One rep of mountain climbers = both left and right knees (so you will do 10 on the left and 10 on the right) [2 count mountain climbers]

16 July 2013

Suggested Mobility (before or after class if possible): Mash Calfs, Mash Achilles, Roll Out 

Suggested Warm-up: 4 Rounds: 2 min on, 30 sec off Jump Rope

Skill Work: Practice Double Unders
           
Skill Review
: Burpee Broad Jump
*Emphasize explosiveness and jump length!

Strength
: None


WOD
: For Time:
800m Run
40 Double Unders
400m Run
30 Box Jumps @ 18/12″
400m Run
20 Burpee Broad Jumps
800m Run
*You will run a total of 2400m or 1.5 miles
      *Box Jumps are lower to encourage speed!
*On burpee broad jumps, jump as far as possible each time!

15 July 2013

Suggested Mobility (before or after class if possible): Roll Out, Squat Therapy 

Suggested Warm-up: Gassers, Duck Walks, Junkyard Dogs, Burgener Warm Up (Clean)

Skill Work: Kipping Pull Ups, Butterfly Pull Ups, Muscle Up Progressions
          
*Butterfly and Muscle Up links have multiple parts and the links can be found by scrolling down the page on the links above
           
Skill Review
: None

Strength
: None

WOD
: 8 Min AMRAP:
10 Pull Ups
15 Push Ups
20 Sit Ups

Then: Rest 2 Min.

8 Min AMRAP:
10 Burpees
20 Air Squats
    *Keep continuous running clock; start rest at 8 min mark; start 2nd AMRAP at 10 min mark until 18 min mark