20170717

Warm Up:

250M Row

Inchworm 30’

Broad Jump 30’

10 Air Squats

10 twisting push ups

10 kip swings

10 tuck jumps

5 burpees

2 wall walks

WOD:

EMOM for 10 Min:

Odd: 5 Handstand Push Ups

Even: 10 Toe2Bars

Rest 5 Min, then…

20 Min AMRAP:

5 Burpee Over Box Jumps (24/20)

10 Alt Pistols

15 Pull Ups

Goal in the EMOM is efficient, unbroken reps. Efficiency first, then worry about unbroken.

20 Min can seem like a lifetime in an AMRAP if you come out of the gates on fire. Keep a steady pace and pick up the pace the last few minutes

Scaling Options:

HSPU –> 3 Wall Walks per set -> Pike Push Ups

T2B ->K2E ->Hanging Knee Raise

BOBJ ->20/16

Alt Pistols -> 20 Air Squats

Pull Ups -> Jumping Pull Ups -> Ring/body row

Cool Down:

Banded Lat Stretch – 2min per side

Couch Stretch – 2 min per side

20170714

Warm Up:

500M Row

Bear Crawl 30’

Crab Walk 30’

Side lunge 30’

Inchworm 30’

10 Cherry Pickers

10 light KB Deadlifts

10 light KB Russian Swings

S/S/S:

Deadlift

5X3

Increase weight ea set

With lower reps per set, look to go heavier than you did the two previous times we hit this movement.

WOD:

18Min AMRAP:

30 KB Swings (53/35)

20 Power Snatch (95/65)

15 Goblet Squats (53/35)

10 OHS (95/65)

Scaling Options:

KB –> as needed

Bar weight -> As needed

Cool Down:

Reverse Hyper Extensions – 4×12

20170713

Warm Up:

200M run

10 Squats

10 bow to bends

10 sit ups

250M Row

10 box step ups

10 push ups

10 leg raises

Tricep stretch w/PVC pipe* – 30 sec per side (do twice)

Video courtesy of 360 Performance

WOD:

For Time:

1K Row

50 Air Squats

200M Run

40 Hand Rel Push Ups

200M Run

30 Toe2Bars

200M Run

20 Ring Dips

200M Run

10 Box Jump Overs (30/24)

1K Row

Little mini chipper to make your Thursday fly by. Be in the moment of the movement you are doing. This means, don’t think about what is coming next. Get through the present movement before worrying about that. Use the run as a recovery and go hard on the reps!

Scaling Options:

HR Pushups -> Chest to deck pushups -> Pushups off a bench

T2B -> K2E ->Hanging Knee Raise

Ring Dips -> Stationary Dips -> Dips off box

BJO – 26/22

Cool Down:

Pigeon pose – 2 min per side

Banded Tricep Stretch – 2 min per side

20170712

Warm Up:

400M Run

Twisting Lunge 30’

Inchworm 30’

10 Push Ups

10 tuck jumps

10 Thoracic High Fives

10 PVC pass thrus

10 slow-controlled air squats

S/S/S:

Back Squat

5X3

Increase weight ea set

So begins the 5X3 piece of this cycle. With lower reps per set, look to go heavier than you did the two previous times we hit this movement.

WOD:

EMOM for 15 Min:

Min 1 – 12 Thrusters (115/80)

Min 2 – 12 Box Jumps (24/20)

Min 3 – Burpee Broad Jumps – 40 Feet

Scaling Options:

Bar weight -> as needed

Box Jumps -> 20/16

Cool Down:

Couch Stretch – 3 min per side

Mash out bottom of foot w/lacrosse ball – 2 min per foot

20170711

Warm Up:

250M Row

Spiderman lunge 30’

One leg RDLs to kick 30’

Lateral Lunge 30’

Walking kicks 30’

10 sit ups

10 kip swings

10 over and backs

WOD:

For total distance:

1:00 Row/1:00 Rest

2:00 Row/2:00 Rest

3:00 Row/3:00 Rest

4:00 Row/4:00 Rest

3:00 Row/3:00 Rest

2:00 Row/2:00 Rest

1:00 Row

Today, we’ll be doing a 1:1 Work:Rest ratio on the rower. The rest should allow you to row hard each time.

Scaling Options:

Ski Erg

Cool Down:

Glute/hip mash w/lacrosse ball(sit on box) – 2 min per side

Roll out upper back – 20 passes

20170710

Warm Up:

100 Rope Contacts

Duck Walk 30’

Inch worm 30’

Lateral Lunge 30’ and back

Thoracic High Fives – 5 per side

20 Arm circles

10 kip swings

2×30 sec seated wrist stretch

Barbell W/U

S/S/S:

Clean + High Hang Clean

2X75%, 2X80%, 2X85% + 1 Jerk end of ea set

%s based off 1RM on 8Jun2017

Reminder, on this complex, hit one full squat clean, return to the hang, hit a high hang squat clean. At the end of every set, perform one jerk. Fast elbows win the day!

WOD:

3 Rounds:

10 Handstand Push Ups

40 Double Unders

20 Pull Ups

800M Run

Scaling Options:

HSPU –> 3 Wall Walks per set -> Pike Push Ups

DUS -> Attempts through 40 rope contacts -> 40 penguin jumps

Pull Ups -> Jumping Pull Ups -> Ring/body row

Run ->1K Row

Cool Down:

Calf stretch on rig – 2 min per side

Banded OH Distraction – 2 Min per side

https://www.youtube.com/watch?v=L7uZZRcTTGI

Video courtesy of Shelton Stevens

20170707

Warm Up:

250M Ski Erg

Bear Crawl 30’

Crab Walk 30’

Side lunge 30’

Inchworm 30’

Broad Jump 30’

3 wall walks

10 kip swings

WOD:

Bodyweight Test

60 sec for max reps with three minute rest between movements:

-Air Squat

-Pull ups

-Box jump (24/20)

-Burpees

-HSPUs

-Muscle Ups

-Alternating Pistols

Time to see who the bodyweight ninjas are!

Scaling:

Air Squats -> To depth

Pull Ups -> Body row

BJ ->20/16

HSPU -> Pike Push ups

Muscle Ups -> Burpee to kipping pull up

Pistols -> Banded

Cool Down:

Slow-paced 1K row

20170706

Warm Up:

50 Single Unders

25 L-leg SUs

25 R-leg SUs

50 alt SUs

10 Russian Baby makers

10 Bow to bends

10 Thoracic High Fives

10 push ups

S/S/S:

Push Jerk

3X5

Increase weight ea set

Second trip to Push Jerks on this cycle. We are now on 3X5. Less sets means you should aim to start heavier. Goal – hit the heaviest set you hit the 5X5 week on your second set (or heavier). Then, hit a heavier 5 rep set to end

WOD:

For Time:

200M Run

10 DB Squat Cleans (50/35)

50 Double Unders

16 Alt DB Snatch (50/35)

200M Run

16 Alt DB Snatch (50/35)

50 Double Unders

10 DB Squat Cleans (50/35)

200M Run

Scaling:

Run -> 250M Row

DB weight -> as needed

DUs – 50 Penguin jumps + 10 min DU practice AFTER WOD

Cool Down:

Couch stretch – 3 min per side

Banded Bully Stretch – 2 min per side

20170705

Warm Up:

400M Run

Twisting Lunge 30’

Inchworm 30’

10 Push Ups

10 Cherry pickers

10 Thoracic High Fives*

10 PVC pass thrus

10 OHS w/PVC

BB Warm ups**

** Per form 3 reps of each movement in the WOD with an empty bar

Toracic high fives at the 3:30 to 4:17 marks

WOD:

A little trip back to the 2010 CrossFit Games Midwestern Sectionals ( I miss the days of Sectionals). Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap. The athlete is allowed to rest the entire minute once he/she has completed his/her burpees

“THE AIR FORCE WOD”

For time:

20 Thrusters(95/65)

20 Sumo deadlift high pulls (95/65)

20 Push jerks (95/65)

20 Overhead squats (95/65)

20 Front squats (95/65)

*EMOM – 4 burpees

20 Min Time Cap

Scaling:

Bar weight -> as needed, BUT all movements have to be done with same weight. Scale for one, scale for all