25 June 2013 – Twisted Fran

Suggested Mobility (before or after class if possible): Overhead Band Mobility, Olympic Wall Squat

Suggested Warm-up: Gassers, Inch Worm, High Knees, Butt kicks, Duck Walks

Skill Work: Thrusters @ 95/65# 3x EMOTM for 12 Min
                         *Athlete must pick up weight off floor

New Skill: KB Thrusters
*All the same points of performance applies as barbell thrusters
                         *Ensure athlete has good KB front rack (KBs “tucked” in outer elbow)

Strength
: No Strength

WOD: For Time:
20 KB Swings @ 53/35#

Then: 21-15-9
             KB Thrusters @ 35/25#
             Strict Chin-Ups

Then: 20 KB Swings @ 53/35#
                              
*Athletes perform one set of 20 KB Swings before and after 21-15-9

24 Jun – Let’s Get Functional

Suggested Mobility (before or after class if possible): Roll Legs and T-Spine

Suggested Warm-up:Gassers, High Knees, Butt Kicks, Inch Worm, Junkyard Dogs, Burgener Clean Warm-Up

Skill Work: 1 and 1/4 Front Squat @ 95/65# 3x EMOTM for 12 Min
                         *Athlete must pick up weight off floor
                         *Athlete must break parallel plane on “bounce”
                         *DRIVE forcefully out of “bounce”

Strength: No Strength

WOD: 6 Min AMRAP: (Up ladder by 2’s)
                Hang Power Cleans @ 135/95#
                Pull-Ups

Then: Rest 1 Min

Then: 6 Min AMRAP:
                 20 Split Jumps (10 each side)
                 10 Burpees (Up ladder by 10)
                      *Only the Burpees increase by 10 every round, split jumps stay static at 20
                      *Knee must remain below hips and *lightly* touch ground on Split Jumps

21 Jun – Party Friday!! … I mean Partner

Warm Up: 2 rounds of 1 min Row, 1 min Wallballs (<16 lbs), 1 min Sit-Ups, 1min Ring Rows

Mobility: Achilles/Calf Smash, PVC Pass Throughs, Banded Sampson, Banded Shoulder

Review: WOD Movements

Partner WOD:

800M Run

60 Thrusters – 45/35 lbs

800M Run

60 Pull-Ups

800 Run

60 Burpees

800M Run

**The runs must be completed by both partners, the reps must be completed as a total per team.**

20 Jun

Warm Up: Toe Walks, Heal Walks, Butt Kicks, Twisted Push-Ups, Burgener Warm Up

Mobility: Roll Achilles & Calves, Hip Openers, Banded Shoulder Stretch

Review: Snatch

Strength: Snatch 5-5-5-5-5 (65% 1 RM)

WOD: 15 Min Skill Work on Double Unders

1 Min Rest

5 Min AMRAP: 8 Wallballs, 8 V-Ups (V-ups on other side of gym, wallball goes with you)

**(For those who have at least 25 consecutive double unders, try the mini-Flight Simulator during the skill work. Double Under sets of 5-10-15-20-25-20-15-10-5. Each set must be completed unbroken before moving to the next set, and you MUST stop after each set, that is, you can’t just keep going.)**