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

8 July 2013

Suggested Mobility (before or after class if possible): Roll legs, squat therapy

Suggested Warm-up
: Gassers, high knees, side shuffle, junkyard dogs, Burgener Warm-Up (Clean)

Skill Work
: 1x Power Clean + 2x Push Press EMOTM for 10 Min @ 95/55#
           *Athlete executes 1 power clean to get weight off floor, then 2 push press without dropping the barbell

Skill Review
: None

Strength
: None

WOD
: Run 400m
Then: 5 RFT:
          5 Power Cleans @ 155/115#
          10 HR Push Ups
          15 Air Squats
Then: Run 400m
Then: 3 RFT:
          5 Power Cleans @ 155/115#
          10 HR Push Ups
          15 Air Squats
Then: Run 400m
    *Athlete runs total of 1200m
          *Strict 20 Min Cap

5 July 2013

Suggested Mobility (before or after class if possible): Stretch, Stretch, Stretch!

Suggested Warm-up
: Jog in place, Jumping Jacks, High Knees in place, Butt Kicks in place, Repeat 3x (30 Sec each movement)

Skill Work
: None

Skill Review
: None

Strength
: None

WOD
: Run 1 Mile
                 Then: 21-15-9
                           Tricep Dips
                           Pike Push-Ups
                           Flutter Kicks
                           Split Jumps
           *You only run 1 mile total (before the 21-15-9)
           *Don’t need to touch the ground with hands on split jumps

Happy Independence Day!

Suggested Mobility (before or after class if possible): Stretch, Stretch, Stretch!

Suggested Warm-up
: Jog in place, Jumping Jacks, High Knees in place, Butt Kicks in place, Repeat 3x (30 Sec each movement)

Skill Work
: None

Skill Review
: None

Strength
: None

WOD
: 3 RFT:

40 Push-Ups
40 Sit-Ups
40 Squats
10 Burpees