5 / 1 / 2014

Pre WOD
General Warmup and Core Work.  Let’s open up those hips with some Wall Squats and Russian Baby Makers.  Banded shoulder work for better performance overhead during the pressing.

EMOM 10 min
Back Squat x 3 @70%

Rest 3 minutes

EMOM 7 min
Push Press x 3 @70%

SQUATS!!!  Let’s load it up and move some weight.  Keep it clean, big breath at the top of EVERY rep.  On the presses it’s going to be higher percentage than normal for 3 reps, so find the right weight and keep them looking good.

Post WOD
10 Mins on the PVC focusing on the Hammies and Quads.

4 / 30 / 2014

Pre WOD
General Warm-up and Core Work.  Today we are going to run hard so lets get some soft tissue work in with a barbell on the Gastroc, Soleus, and Achilles.  Banded Shoulder work for overhead positioning and Hollow Body work for kipping performance.

“Helen”
3 Rounds
Run, 400m
21 K Bell Swings, 1.5 / 1
12 Pull-ups

Another Lady named benchmark WOD.  It’s pretty simple, with a similar mindset and focus as “Fran” go hard and get it done.  You should be shooting for doing all sets unbroken.

Post WOD
10 Mins of PVC work on the Calves and the Lats.

4 / 29 / 2014

Pre WOD
General Warmup and Core Work.  Banded Lunge to improve Hip Opening.  Banded Shoulder work focusing on improving overhead comfort.  Directional Speed Drills focusing on getting the hips awake and moving fast.

12 Minute Clock
1 minute SDHP, 95 / 65
1 minute Box Jumps, 30 / 24
2 minutes SDHP
2 minutes Box Jumps
3 minutes SDHP
3 minutes Box Jumps

Score is total combined reps.

The WOD is all about dynamic hip speed.  On the SDHP make sure to keep the bar close and elbows high at all times.  Be efficient!  On the jumps keep the knees moving fast and outside.  Land soft!

Post WOD

3 Rounds (10 min cap)
15 GHD Sit-ups or weighted sit-ups
15 Pushups

On the after party lets get some additional core work in and work on our push-ups.  Focus on form, make it pretty, but move steady and get done in under 10 mins.  Spend 8-10 Mins working on the hot spots in the glutes and shoulders with a lacrosse ball.

4 / 28 / 2014

Pre WOD
General Warmup and Core Work.  PVC Rollout on the Hamstrings and Quads.  Lacrosse Ball work on Scapula and Front Delts.

EMOM 6 min
5 Deadlifts @65%

Rest 3 minutes

3 Person Teams
Amrap 12 minutes
1 – 2 – 3 – 4 – 5 – 4 – 3 – 2 – 1
Burpees

1 Person working at a time.  Each person will do 1 burpee then 2 burpees and so on until you work you way up and down the ladder.  That equals 1 round.
Deadlift EMOM – This is a moderate loading for higher rep sets.  We are really wanting to focus on doing each set unbroken and keeping the bar speed fast.  No resting at the bottom please.
12 Min Amrap – This is all about conditioning, each team will climb up and down the burpee ladder as many times as you can.  Every time it’s your turn to move put out max effort.

Post WOD
Lets spend 10 Mins working on the hamstrings and quads with the PVC.  It’s only Monday, so lets stay loose.

4 / 26 / 2014

Pre WOD
General warm-up.  We’re going to stretch and mobilize the major muscle groups.

Amrap 25 minutes
90 Deadlifts, 75 / 45
800m Run
70 Sit-ups
60 Hang Cleans, 75 / 45
50 Double Unders
40 Push-ups
30 OH Squats, 75 / 45
20 Burpees
10 C2B Pull-ups

If you finish with the C2B pull-ups start back at the top and begin working down again.

Post WOD
Roll your hamstrings, quads and calves.  It’s the end of the week, take some extra time and work on what is tight.

4 / 25 / 2014

Pre WOD
General warm-up.  Calf and ankle MOBs.  Banded hip work, including banded lunges.

Amrap 20 minutes
5 Clean & Jerk, 155 / 105
10 T2B
15 Box Jumps, 24 / 20

The clean & jerks are just enough to get heavy over 20 minutes.  The T2B’s will also get difficult.  If you need to scale to keep moving constantly, then do so.

Post WOD
We’re going to hit the calves, glutes, hamstings and lats with the rollers.

4 / 24 / 2014

Pre WOD
Warm-up and core.  Banded hip MOB to get the catch position ready for the rower.  Banded shoulder MOB working internal rotation.

3 Person Teams
Amrap 15 minutes
Row, 250m
Max rep Push-ups

1 person rowing
1 person doing push-ups
1 person resting

Rotate after every 250m row.  Push-ups can only be completed while someone is actively rowing.
Score is total push-ups.

Post WOD
Arm circles and chest stretch.  Roll your triceps or have a friend smash them for you.  Also, hit the hamstrings and quads.

4 / 23 / 2014

Pre WOD
General warm-up and core.  Banded hip and shoulder MOBs.  Holding the bottom of a squat to get comfortable there.  Partner PVC barbell streetch.

Strength
OH Squat
3 – 3 – 2 – 2 – 2 – 1 – 1 – 1

Start with PVC to find your proper overhead position with active shoulders.  Load progressively as long as your form is holding.

Post WOD
Roll the quads and hamstrings.  Cool the shoulders down with arm circles and banded distraction.  Stretch the lower back.

4 / 22 / 2014

Pre WOD
General warm-up.  Calf mobility.  Burgener warm-up.

Amrap 18 minutes
10 Power Snatches, 95 / 65
10 Burpee Box Jumps, 24 / 20

The hips are the focus today.  Focus on speed in the middle of the snatches.  You want to catch the bar overhead, not press it out.

Post WOD
Banded shoulder MOBs.
Roll quad, hamstrings and calves.

QOD
What is your favorite song, artist or genre of music that gets you “in the zone”?

4 / 21 / 2014

Pre WOD
General warm-up and core.  Banded shoulder MOBs and banded hip MOBs.

“Fran”
21 – 15 – 9
Thrusters, 95 / 65
Pull-ups

There will be a 10 minute cap on this WOD.  Scaling here is important.  If you can’t complete the rx’d amount of reps with pull-ups or at this weight, you should scale.  Everyone needs to be finished by 10 minutes.  The response we’re looking for will not be there if you push it past the 10 minute cap.  We want the reps in a short time frame….all of them!!

Post WOD
Roll hamstrings, quads and lats.