4 / 1 / 2014

Pre WOD
General warm-up and core.
V-ups and Russian twists
Banded hip distraction for hamstrings.  Banded shoulder MOB.

Amrap 15 minutes
5 Power Snatch, 135 / 95
10 Burpees
15 Air Squats

It’s an allover kind of hurt today.  Though this WOD hits pretty much everything it will begin to manifest itself first in the legs. These snatches are heavy-ish for a METCON so not rushing them and making sure the bar stays close and we drop under well will make a huge difference 10 mins in.  Burpees are burpees, down and up, gravity does half of the work here.  Stay tight in the core and keep your knees off the floor.  On the air squats you have to focus on keeping the knees out and really squeezing with your backside to keep the work spread out across the entire leg.

 

Post WOD
3 Rounds
15 Back Ext
10 GHD’s (or sit-ups if class is too big)

10 minutes

3 / 31 / 2014

Pre WOD
General warm-up and stretch.  Mobilize hip/knee/ankle with split lunge stretch using blocked out ankle to help knee flexion (Pigeon pose).  Inverted wall squat driving knees out with elbows to loosen adductors.  Lacrosse ball work on scapula, anterior, medial, and posterior deltoids.

10 Rounds
10 Jumping Lunges
20 Double Unders

This one is a burner.  On the lunges stay engaged and slow yourself down correctly as you descend.  Don’t slam your knees into the floor.  Keep the back heel vertical and your ankle under control.  On the double unders relax the shoulders as much as possible and push through them quickly.

Post WOD
No mobility today.  Spend the next 10 minutes working through 40 T2B’s or whatever you need to scale too.  Don’t tear up your hands and don’t re-spike your heart rate.

3 / 29 / 2014

Pre WOD
General warm-up and core work. Continuing our thoracic spine work with laying on lacrosse ball and hugging a plate. Lacrosse ball work on scapula. Barbell soft tissue work on gastrocnemius, soleus, and Achilles to loosened back side of lower leg to prepare for jumping and landing coming off the box and running.

2 Rounds
Run, 400
20 HSPU
Run, 400
20 Box Jumps, 30 / 24

Lot’s of running in this one .  This one is a tempo workout; not pushing any one movement to failure or over –fatigue.  It’s more about a steady deliberate pace than anything.  Every phase of the WOD requires a tight engaged core so be mindful of your body positioning on the runs, especially on the second round.

Post WOD
Head off to the side somewhere and do some all over body maintenance.  It’s the end of the week, so PVC rollout everything.

3 / 28 / 2014

Open WOD 14.5
For Time
21 Thrusters, 95 / 65
21 Burpee over Bar
18 Thrusters
18 Burpee over Bar
15…
15…
12…
12…
9…
9…
6…
6…
3…
3…

20 minute cap

3 / 27 / 2014

Pre WOD
General warm-up and core work.  Barbell soft tissue work on gastrocnemius, soleus, and Achilles to loosen back side of lower leg to prepare for running.  Banded hip distraction focusing on hamstring mobility.  More thoracic spine work with lacrosse ball to improve power and positioning through second pull phase of the clean.

6 Rounds
15 Sit-ups
5 Power Cleans, 185 / 115
Run, 200m

Positioning on the run … that will be very important as you get deeper into the workout.  The power cleans are heavy-ish, so if you let your core get smoked from poor running and inefficient sit-ups the cleans will get harder than they should be.  But overall this should be a workout that you have a fairly aggressive pace on.

Post WOD
Pvc rollout of all soft tissue on back side of leg.  Couch stretch:  2 mins per leg to reduce soreness overall.

3 / 26 / 2014

Pre WOD
General warm-up and core work.  Mobilize hip/knee/ankle with split lunge stretch using blocked out ankle to help knee flexion (Pigeon pose).  Inverted wall squat driving knees out with elbows to loosen adductors.  Pvc rollout with barbell for improved overhead positioning and to mobilize thoracic spine.  Banded shoulder work with band around wrist and back of hand against thoracic spine.

5 Rounds
10 OH Squats, 95 / 65
30 Double Unders

Let’s be honest, the weight of these squats isn’t really going to wear out the legs so much … as long as you are in good position that is.  This is really about getting down into the squat without compromising shoulder stability and maintaining it throughout.  Double unders are going to warm the shoulders up by the second or third round so maintaining a solid core and active shoulders in the squats is where you make or break it on this WOD.  Focus on always pressing to the ceiling in the squats and relaxing the shoulders as much as possible during the double unders.

Post WOD
10 Mins of general maintenance throughout the body.  Pvc rollout the scapula, lats, and quads.  In addition get 2 – 3 mins in the “Prayer” stretch.

3 / 25 / 2014

Pre WOD
General warm-up and stretch.  Mobilize the thoracic spine with some lacrosse ball and plate work to improve movement in the bottom of the kip.  Pvc rollout of lats to increase range of motion throughout kip.

“Death By”
Pullups

Cutoff at 15 minutes

Efficiency is the name of the game here.  We have all done “Death by” WOD’s before and we know that the first 5-6 rounds are easy and then all of a sudden the rubber meets the road and things get serious.  This one is all about keeping the kip locked down and smooth.  Focus on a tight core and delivering power up and capitalizing on that moment of weightlessness each and every rep.  Keep the hands in the right position so you don’t tear.

Post WOD
Re-visit the thoracic spine and lats.  This will probably hurt more now than Pre-WOD.  It’s important to work on the hot spots now to reduce soreness.

3 / 24 / 2014

Pre WOD
General warm-up and core work.  Bottom squat with banded hip distraction to improve movement thorough-out entire range of motion of the wall ball.  Banded soft tissue work on gastrocnemius, soleus, and Achilles to loosen back side of lower leg and improve mobility of ankle for lunges and wall balls.  Lacrosse ball work on scapula and trapezius to improve shoulder position and performance.

3 Person Teams
Amrap 25 minutes
3 Burpees
6 Lunges
9 Wall Balls

1 Person Works
The other 2 hold top plank
Switch each round

Due to the low rep count per round of this WOD it is designed to test the peak performance during working sets and recovery while in plank position.  When performing the 3-6-9 you should be shooting for an 80-90% effort, and attempting to recover as much as possible while in plank.  Think of it as doing sprints with a 1:2 work/rest ratio.

Post WOD
Generalized pvc roll-out below waist and upper shoulder region to reduce soreness.

3 / 22 / 2014

Pre WOD
General warm-up and stretching.  Banded shoulder mobility and lacrosse ball work to improve overhead positioning in the jerk buy loosening the scapula region of the back.  Pvc roll-out of lats to improve pull-up efficiency.

Amrap 20 minutes
10 Burpees
10 Push Jerks, 115 / 85
10 Pullups

This WOD is all encompassing.  It’s going to hit you from top to bottom.  Seems like a perfect way to end the week.  No particular movement is particularly hard or heavy, it’s just the culmination of them all.  This WOD is all about pace, more specifically maintaining it.

Post WOD
Since it’s the end of the week we really want to hit the whole body here.  Pvc roll-out all the really noticeable tight spots for 10 mins then clean up your equipment.  If you have time hit the blue mats for another 10-15 mins of recovery stretching.

3 / 20 / 2014

Pre WOD
General stretching and core.  Banded hip distraction focusing on hamstring mobility.  Then 7-10 mins of dodgeball to get the blood flowing a bit.

Strength
Deadlift
5 – 3 – 3 – 2 – 2 – 2 – 1 – 1 – 1

The focus of the WOD today is to move some big weight.  Start with 3-4 warm-up sets to work out any small movements issues.  You’ll progressively load as you move up through your working sets.  We’re looking for the multiple rep sets to be touch and go.  When we get to the singles we’re not necessarily asking you to set a new 1RM but this is your chance if your form is holding up well.  If you recently set a 1RM the singles should be in the 90% range.

Post WOD
3 Rounds (Not For Time)
15 Supermans
10 Banded Good Mornings
5 Strict K2E

The focus here is to do some additional posterior chain and core work.  These 3 rounds are not for time so focus on the correct form and contracting the muscles correctly.  Try to complete all three rounds in 10 mins or less.