27 June 2013

Suggested Mobility (before or after class if possible): Overhead Band Mobility, Roll Legs & T-Spine

Suggested Warm-up
: Jumping Jacks, Run in place, High knees in place, Butt kicks in place, Tuck Jumps (jump high & tuck knees), Inch Worms

Skill Work
: Snatch Push Press (alternate demo link) @ 95/75# 3x EMOTM for 12 Min
         *Rack barbell behind head (back squat rack position)
         *Snatch Grip

Skill Review: KB SnatchWall Walks

Strength
: None

WOD
: For Total Time:
1 Min: Max Effort T2B (Toes to bar)

Rest: 1 Min

3RFT:
5 Wall Walks
400m Run
10 KB Snatches @ 53/35# (5 Left/5 Right)

Rest: 1 Min

1 Min: Max Effort T2B

26 June 2013

Suggested Mobility (before or after class if possible): Roll Calves/Ankles/Achilles

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

Skill Work
: Double Under Practice, Kipping Pull-Up Practice

New Skill
: Butterfly Pull-Ups (Progression Pt.1, Progression Pt.2, Progression Pt.3, Progression Pt. 4

Strength
: High Bar Back Squat (HBBS) @ 70% of 1RM
                              5-5-Max Rep (MR)
**If athlete does not know their 1RM, have them spend the next 10 min finding their 1RM

WOD
: For Time:
800m Run

Then: 40-30-20-10
             Box Jumps @ 18/12″
             Double Unders

800m Run

*Box height is lower because the goal is to do it FAST!                              
*Athletes runs 800m before and after completing all box jumps/double unders

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.**