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

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