12 July 2013

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

Suggested Warm-up
: Gassers, Junkyard Dogs, Burgener Warm Up (Snatch)

Skill Work
: 3x Snatch @ 75/35# EMOTM for 12 Min
           *Full Squat Snatch
           
Skill Review
: Hand Stand Push Ups (HSPU), Power Snatch

Strength
: None

WOD
: 5 RFT:
7 Power Snatches @ 115/75#
30 Double Unders
7 HSPU

11 July 2013

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

Suggested Warm-up
: Gassers, High Knees, Duck Walks, Inch Worms, Junkyard Dogs, Burgner Warm-Up (Cleans)

Skill Work
: 2x Heaving Snatch Balance @ 75/35 EMOTM for 10 Min
         *Feet start and finish in catch position (squat stance)

           
Skill Review
: Dynamic Push Up
          *Start with two 45# plates lying flat on the ground, in push-up position place one hand on top of 1 45# plate and other on ground next to other 45# plate, execute a push-up and explode up while simultaneously switching hand position on each 45# plate 
           *Athlete may execute a push-up then transition hands one at a time for scalability
           *Athlete may also utilize smaller plates


Strength
: None

WOD
: 10 Min AMRAP:
5 Cleans @ 135/95#
10 Dynamic Push Ups
15 Box Jumps @ 24/18″
   
*Cleans are full squat cleans

10 July 2013

Suggested Mobility (before or after class if possible): Roll Legs and T-Spine, Overhead Band Mobility. Claf Mash, Achilles Mash

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

Skill Work
: None
           
Skill Review
: 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

Strength
: Deadlift @ 70% of 1RM
                  5-5-MR
                      
  *If you don’t know 1RM, spend 10 minutes finding it

                        *MR = Max Reps

WOD: 800m Run

Then: 3 Rounds:
                   15 GHD Sit Ups
                   8 Strict Pull Ups

Then: 800m Run

*Run total of 1600m or 1 mile
*Run 800m before and after 3 rounds

9 July 2013

Suggested Mobility (before or after class if possible): Roll Legs, Achilles Mash, Calf Mash, Overhead Band Mobility

Suggested Warm-up
: Gassers, high knees, side shuffle, PVC Pass Throughs

Skill Work
: 1x Pressing Snatch Balance ETSOTS for 6 Min @ 45/15#
              *Pick up weight off floor

           
Skill Review
: Barbell Front Rack Lunges

Strength
: None

WOD
: 20-16-10
Barbell Front Rack Lunges @ 115/75#
Bar Facing Burpees
400m Run
    *Athlete runs total of 1200m
    *Run 400m after each set of 20-16-10
    *Each lunge on either left or right counts as 1 rep

Throwdown Individual category workouts announced!

Here are the first workouts for each level!  We are keeping the second workout a secret!

Individual Level I

3 Rounds for time:

15 x Push-ups

25 x Ball Squats

400m Run

 

Individual Level II

12 Min AMRAP:

10 x Back Squat (Bodyweight/67% of BW)

15 x Ball Slams (20/14)

 

Individual Level III

For time:

30 x KB Dead Snatch alternate arms (1.5/1 pood)

30 x cleans (95/65)

30 x Ground to overhead (95/65)

100m plate overhead lunge (35/25)

800m Run

 

Here is the link to the event page! http://www.hanscomwarriortraining.org/?page_id=1779