SUNDAY 1.22.2017 WOD

1-22-2017

WARMUP:
3 Min Row, Bike or Jump Rope

Into Dynamic Warmup

Followed by Hip and Ankle Mobility

CONDITIONING I:
Fitness – 10 Min AMRAP
Ascending Burpee/DU or SU Ladder
2 Burpees
10 DUs or 20 Singles
4 Burpees
20 DUs or 40 Singles

Sport- 10 Min AMRAP
Ascending Burpee/DU Ladder Ladder
2 Burpees
10 Unbroken DUs*
4 Burpees
20 Unbroken DUs*

*If you break you must first finish your set of DUs and then repeat the entire round.

Rest 5 Minutes

CONDITIONING II
Fitness – 10 Minute AMRAP w/ a Partner
Ascending Row/Burpee/KBS Ladder
2 Cals Rower
2 Burpees
2 KBS 53/35, 44/30 or 35/25
4 Cals Rower
4 Burpees
4 KBS

Sport – 10 Min AMRAP w/ a Partner
Ascending Assault Bike/Burpee/KBS Ladder
2 Cals A.B.
2 Burpees
2 KBS 70/44
4 Cals A.B.
4 Burpees
4 KBS

*Divide the work as you see fit.

STRETCH:

or

OLYMPIC WOD

WARM-UP/MOBILITY:
Dynamic Warm-up &
Banded Shoulder Mobility

PART 1: Building Range of Motion & Stability

Every Minute For 5 Minutes:
1 Pause OHS + 1 Sotts Press

Rest 1 Minute

Every Minute for 5 Minutes:
1 Pause OHS with Bamboo Stick

PART 2: Pulling From Floor

Every Minute For 5 Minutes:
1 Snatch Deadlift to Power Position +
1 Halting Squat Snatch with Pause at Mid Thigh

Rest 1 Minute

Every Minute For 5 Minutes:
1 Snatch Lift-off +
1 Halting Squat Snatch with Pause at Knees

PART 3: Snatch
10 – 12 Minute Squat Snatch Wave

SATURDAY 1.21.2017 WOD

1-21-2017

WARM UP:

Row or Bike 2 Minutes

2 Rounds NFT
15 Beat Swings
:10 Handstand Hold or 1 Wall Walk and :10 Hold – (Advanced try 10
Alternating Shoulder Taps)
15 Red Band Pull Aparts – Chest Level
10 Alternating Shoulder Taps in Pushup Position

Y-T-W with small plates

PART 1: FITNESS/SPORT

3 Rounds NFT

A1. 5 Step Ups on Right and Left – Holding a Pair of DBs

A2. 5 Strict Pullups – No Ring Rows today

PART 2:

FITNESS:

With a Partner. P1 works for 5 Min while P2 Judges/Counts. Then switch.

5 Min AMRAP
15 Wall Balls
15 Cals Rowing

5 Min Rest

5 Min AMRAP
15 Box Jump / Step Ups
15 Cals Rowing

5 Min Rest

5 Min AMRAP
15 Burpees
15 Cals Rowing

SPORT:

With a Partner. P1 works for 5 Min while P2 Judges/Counts. Then switch.

5 Min AMRAP
15 Thrusters 95/65
15 Cals Rowing

5 Min Rest

5 Min AMRAP
15 Power Cleans 95/65
15 Cals Rowing

5 Min Rest

5 Min AMRAP
15 S2OH 95/65
15 Bar Facing Burpees

OPTIONAL CASH OUT
Ring Muscle Up Fundamentals for 15 Minutes or False Grip Pullups for 5 Sets

Coach led Static Stretch

or

OLYMPIC WOD

Download Outlaw Barbell Cycle 10 Week 4

FRIDAY 1.20.2017 WOD

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Schedule Update:

MON & TUE 8PM Classes are closed going forward due to very low attendance.

Adding 2nd Coach to additional busy classes starting this week and on all Friday’s during the Open.

Adding 10:30am on Thursdays for FitCamp going forward.

FitCamp is on Tue 8am, Thur 8am & 10:30am

 

WARM UP:

2 Min – Row, Bike or Jump Rope

5 Reps on Each Side – Hip Opener Lunge Drill #1

1 RNFT
15 Dead Bugs
15 Glute Bridges
15 Bear Crawls

Thoracic MOB

5 RDLs
5 Front Squats
5 Push Press
5 Thrusters

PART 1:

Athletes’ choosing the SPORT Option will skip the Primer and Begin
warming up for the Squat Cleans.

6 Min PRIMER EMOM

Min 1 – :20 Max Light Thruster
Min 2 – :20 Max Effort Row or Bike

PART 2:

FITNESS:

For the Fitness WOD this can be done in 1 Heat without judges today.

OPEN WOD 15.5

For time:
27-21-15-9
Row Cals
Thrusters Rx weight is 95/65

SPORT:

Get a partner, a stop watch and a notepad. Athlete’s are responsible
for changing their own weights. Have everything prepared ahead of
time.

OPEN WOD 16.2

Beginning on a 4 minute clock, complete as many reps as possible of:

25 TTB
50 Double Unders
15 Squat Cleans 135/85

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

25 TTB
50 Double Unders
13 Squat Cleans 185/115

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 TTB
50 Double Unders
11 Squat Cleans 225/145

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 TTB
50 Double Unders
9 Squat Cleans 275/175

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 TTB
50 Double Unders
7 Squat Cleans 315/205

Stop at 20 minutes

OPTIONAL CASH OUT:

3-5 RNFT
:30 Side Plank R
:30 Prone Plank
:30 Side Plank L

Rest :30 Between Rounds

Coach Led Stretch

or

OLYMPIC WOD

Download Outlaw Barbell Cycle 10 Week 4

THURSDAY 1.19.2017 WOD

1-19-2017

OPTION 1: Active Recovery

After the Group Warm Up perform in order:

A. Foam Roll / Lacrosse Ball for 10 Minutes

B. Row Bike or Jog at a conversational pace for 10 Minutes

C. 10 Min AMRAP NFT focusing on PERFECT reps at conversational pace of:
10 Pushups
10 Air Squats
10 AbMat Situps with Feet in Butterfly Position
10 Walking Lunges
10 Ring Rows or 5 Strict Pullups

D. 10 Min of Static Stretching

or

OPTION 2:

WARM UP:

2 Rounds NFT of:
5 Pushup Plus + 5 Hand Release Perfect Pushups
10 Red Band Pull Aparts Palms Up
10 Red Band Pass Thrus

PART 1:

3 Rounds NFT
5 Half Getups on Right
10 Pause Walking Lunges
5 Half Getups on Left

PART 2:

5 Rounds Each
15 Bench Press Suggested Rx is 135/95
300m Row

With a Partner. P1 will start on the bench while P2 spots. After
completing the bench press reps P1 will immediately complete 300m
AFAP. Switch roles and each partner will complete 5 rounds.

or

SPORT:

Ring Muscle Up Fundamental Practice Drills

or

Advanced:
If your best set of unbroken Muscle ups is between 10-14 reps
complete: 4 sets of 7 unbroken with unlimited rest
If your best set of unbroken Muscle ups is under 10 reps complete: 5
sets of 5 unbroken with unlimited rest

PART 3:

3 Rounds NOT for time:
:40 Plank Hold on Rings or in Pushup Position
20 Hollow Rocks
Rest as needed

Coach Led Stretch

CFS OPEN UPDATE

This Friday is the cutoff date to sign up for the 2017 CFS Open. Sign up at the whiteboard! 

The shirts are Unisex so keep that in mind when putting your size down. If you’re not sure it’s better to err on the larger side. If you want to change what you’ve written down already you have until Friday. Just cross out what you have down on the sign sheet at the whiteboard.  Once the shirt order goes in there’s no changing it.

Also we’ve had requests to purchase the other shirts (shirts from different time slots) if you are interested just put down your name – color (grey, yellow or black) and size on the separate clipboard at the front desk.

WEDNESDAY 1.18.2017 WOD

1-18-2017

WARM UP:

Row or Bike 2 Minutes

5 Reps on Each Side – Hip Opener Lunge Drill #1

1 RNFT
15 Deadbugs
15 Red Band Pull Aparts Chest Level
15 Red Band Pass Thrus
15 Beat Swings

Thoracic MOB

PART 1:

FITNESS:

9 Min EMOM

Min 1 – 3 to 5 Drop Snatches

Min 2 – 3 to 5 HIGH hang Squat Snatches

Min 3 – 3 to 5 Full Snatches off the Floor

Athlete’s choice on what load to start with and how much if any more
weight to add.

PART 2:

FITNESS

17 Min AMRAP
15 Full Swings or Russian Swings*
12 Wall Balls
9 TTB or Kipping Knee Ups or Hollow Rocks

*if you opt for Russian Swings choose a slightly heavier KB weight
than you normally would choose

SPORT:

OPEN WOD 13.1

17 Min AMRAP
40 Burpees
30 Snatch 75/45
30 Burpees
30 Snatch 135/75
20 Burpees
30 Snatch 165/100
10 burpees
As Many Reps Possible Snatch 210/120

These can be power or squat – good tip to remember is if you are power
snatching the 135/75 be sure to do a few squat snatches towards the
end, say reps 25-30 squat snatch it so you’ll be better adjusted for
the 165/100

Coach led Static Stretch

or

OLYMPIC WOD

Download Outlaw Barbell Cycle 10 Week 4

TUESDAY 1.17.2017 WOD

1-17-2017

Row or Bike 2 Minutes

10 Walking Lunges Forward and 10 Walking Lunges Backwards

2 RNFT
5R & 5L Single Leg RDLs with an Empty Barbell
10 Glute Bridges with Barbell on hips
10 Deadbugs

Thoracic MOB

PART 1:

Deadlift
6-4-2-6-4-2

After 3 Warm Up Sets Choose a weight and complete 6 reps. Add between
20-30lbs and complete 4 reps. Add between 20-30lbs and complete 2
reps. During the second go round of 6-4-2 the goal is to complete 6
reps with the same weight you used for the 4 reps, complete 4 reps
with what you used for the 2 reps and for the final 2 reps aim to add
another 10-20lbs.

PART 2:

FITNESS

15 Min AMRAP
10 Left Arm overhead walking lunges
10 Right Arm overhead walking lunges
10 Burpee No Jump
10 AbMat Situps

Use a single KB or DB suggested Rx is 35/20

SPORT:

5 Rounds for time:
7 C2B + 7 TTB
14 Push Jerks 135/95

or

OLYMPIC WOD

Download Outlaw Barbell Cycle 10 Week 4

CFS OPEN 2017

2017 CFS Open Teams Shirts from Top to Bottom: Morning, 9:30/Noon and Night.
Sign Ups are at the board. $20 Enters you on a Team and gets you a 2017 Shirt.

Starting on Feb 23rd for 5 Weeks we will be competing in the CrossFit Open on Friday’s classes all day. Make ups can be done on Saturdays during Open Gym.

Quick Rules:
Each Week, from each team the –
Top 5 Rx
Top 5 Scaled
1 Masters 45+ Rx Only

Sign up and be a part of the Team – remember your score can never hurt the team only help!

cfs-open-2017

MONDAY 1.16.2017 WOD

1-16-2017

Check CFS out this article from Box Pro, Adding Cardio to the Mix

WARM UP:

Row or Bike 2 Minutes

5 Reps on Each Side – Hip Opener Lunge Drill #1

2 Rounds NFT
15 Beat Swings
:10 Handstand Hold or 1 Wall Walk and :10 Hold – (Advanced try 10
Alternating Shoulder Taps)
15 Red Band Pull Aparts – Chest Level

Calf MOB for Jump Rope

PART 1:

FITNESS:

10 Min Clock
3-5 Rounds NFT
10 Strict Barbell Press*
50 DUs or 25 DUs or :60 DU Practice

*Barbell will come off the Floor, build up in weight and find a 10 Rep
Unbroken Strict Press

SPORT:

“MARY”
10 Min AMRAP
5 Handstand Pushups – head to floor
10 One legged squats, alternating
15 Pullups

PART 2:

FITNESS:

“CINDY”
15 Min AMRAP
3 or 5 Pullups
6 or 10 Pushups
9 or 15 Air Squats

SPORT:

For time:
75 Wall Balls Men 20lbs and 10′ Target, Women 14lbs and 9′ Target
Row 1K
75 Wall Balls Men 20lbs and 10′ Target, Women 14lbs and 9′ Target

Coach led Static Stretch

or

OLYMPIC WOD

Download Outlaw Barbell Cycle 10 Week 4

SUNDAY 1.15.2017 WOD

1-15-2017

GENERAL WARMUP:

2 Min – Row, Bike or Jump Rope

WORKOUT SPECIFIC WARMUP:
1 RNFT
10 Banded Clam to Sideplank
10 Banded Single Leg Glute Bridge
10 Banded Bird Dogs

1 RNFT
10 Alternating Shoulder taps
10 Alternating Bottoms Up Press With Light KB
4 Turkish Get-ups

Shoulder Mobility

PART II: CONDITIONING

SPORT/FITNESS

24 Minute EMOM, Complete the Circuit Twice

Station A
Minute 1: 15/12 or 12/10 Cal Sprint on A.D.
Minute 2: Max Unbroken Wall Ball 30/20 or 20/14
Minute 3: Max Handstand Hold (Freestanding or Wall)
Minute 4: Rest

Station B
Minute 1: 15/12 or 12/10 Cal Sprint on Rower
Minute 2: Max Unbroken KBS 70/53 or 53/35
Minute 3: Max L-Hang, Knee-Tuck, Hollow Hang
Minute 4: Rest

Station C
Minute 1: 70/50 DUs or SUs
Minute 2: Max Burpees
Minute 3: Max Moving Plank
Minute 4: Rest

PART III: STRETCH

or

OLYMPIC WOD

WARM-UP/MOBILITY:
Dynamic Warm-up
Thoracic Spine and Hip/Ankle Mobility

PART 1: SPEED & FOOTWORK
Every Minute For 8 Minutes Alternate Exercises With Little Weight

Light Weight:
3 High Hang Power Clean
3 Hang Power Clean
3 High Hang Squat Clean
3 Hang Squat Clean

Light to Moderate Weight (Increase Loading):
3 High Hang Power Clean
3 Hang Power Clean
3 High Hang Squat Clean
3 Hang Squat Clean

PART 2: CLEAN PULL
Every 2 Minutes For 8 Minutes (Up to 4 sets)

1 Banded Clean Lift-off +
1 Banded Clean Deadlift +
1 Banded Clean-Pull

PART 3: FULL CLEANS

Every Minute For 5 Minutes (5 sets)
1 Clean Deadlift to Power Position +
1 High Hang Clean +
1 Hang Clean

Rest 1 Minute

Every Minute For 5 Minutes (5 sets)
1 Clean Deadlift to Power Position +
1 Hang Clean +
Full Clean

PART 4: HEAVY CLEAN
Every 90″ For 6 Minutes (Up to 4 Sets)

1 Challenging Clean

SATURDAY 1.14.2017 WOD

1-14-2017

WARM UP:

Row or Bike 2 Minutes

5 Inchworms

3 Rounds NFT
15 Beat Swings
:10 Handstand Hold or 1 Wall Walk and :10 Hold – (Advanced try 10
Alternating Shoulder Taps)
15 Red Band Pull Aparts – Chest Level

Y-T-W with small plates

NOTE: Athletes choosing SPORT today will NOT be doing Part 1. After
the group warm up begin warming up for heavy thruster weight of 135/95
or 115/75

PART 1: FITNESS

5 RNFT
A1. Single Arm DB/KB Bench Press 8-12 R & L
A2. Single Arm Ring Row 5-10 R & L

PART 2:

FITNESS:

20 Min EMOM

Min 1 – 15-20 Full Swings
Min 2 – 10-15 TTB or Knee Ups
Min 3 – 10-15 Reverse Lunges with KB in Goblet Position
Min 4 – 5-10 Pushups + 10 Situps

SPORT: Solo

2 Weight Options Only for Thruster today:

10-9-8-7-6-5-4-3-2-1 Thruster, 135/95 OR 115/75
100-200-300-400-500-600-700-800-900-1000m Row

OPTIONAL CASH OUT
Ring Muscle Up Fundamentals for 15 Minutes or False Grip Pullups for 5 Sets

Coach led Static Stretch

or

OLYMPIC WOD

Download Outlaw Barbell Cycle 10 Week 3

FRIDAY 1.13.2017 WOD

1-13-2017

WARM UP:

2 Min – Row, Bike or Jump Rope

1 RNFT
5 Inchworms
10 Dead Bugs
10 Glute Bridges
10 Bear Crawls

Thoracic MOB

PART 1:

6 Min PRIMER EMOM

Min 1 – :20 Max Burpee to Pullup Bar
Min 2 – :20 Max Effort Row or Bike

Athletes performing SPORT start warming for Deadlift immediately after
PRIMER EMOM

PART 2:

The 2017 OPEN starts on Feb 23rd and we will be performing the WODs on
Fridays as usual and Open gym on Saturdays. OPEN WODs are always
judged.

FITNESS:

Get a Partner, and a notepad. 1 Person will go first while their
partner judges and counts reps just like the open. Be strict with each
other, you aren’t helping your partner improve by allowing no reps.

13 Min AMRAP
55 Russian Swings 53/35
55 Wall Balls 20/14 or 14/10 – Men 10′ and Women 9′
55 Cal Row
55 Pushups

SPORT:

OPEN WOD 16.4

Get a Partner, and a notepad. 1 Person will go first while their
partner judges and counts reps just like the open. Be strict with each
other, you aren’t helping your partner improve by allowing no reps.

13 MIn AMRAP:
55 Deadlifts 225/155
55 Wall Balls 20lb to 10′ / 14lb to 9′
55 Cal Row
55 HSPU – Open Rules, you don’t have to put the tape on the walls yet
but adhere to the standards

Coach Led Stretch

or

OLYMPIC WOD

Download Outlaw Barbell Cycle 10 Week 3

THURSDAY 1.12.2017 WOD

1-12-2017

OPTION 1: Active Recovery

After the Group Warm Up perform in order:

A. Foam Roll / Lacrosse Ball for 10 Minutes

B. Row Bike or Jog at a conversational pace for 10 Minutes

C. 10 Min AMRAP NFT focusing on PERFECT reps at conversational pace of:
10 Pushups
10 Air Squats
10 AbMat Situps with Feet in Butterfly Position
10 Walking Lunges
10 Ring Rows or 5 Strict Pullups

D. 10 Min of Static Stretching

or

OPTION 2:

WARM UP:

2 Rounds NFT of:
5 Pushup Plus + 5 Hand Release Perfect Pushups
10 Red Band Pull Aparts Palms Up
10 Red Band Pass Thrus

Shoulder MOB

PART 1:

3 Rounds NOT for time

10 Prone KB/DB Rows – Row both arms at the same time holding each rep
at the top for 2 seconds

20 Walking Lunges with 2 KBs Hanging at Sides

10 Barbell Ring Rows*

20 Walking Lunges with 2 KBs in Rack Position

*set up 45lb bar on a Rack about mid stomach height, grip slightly
wider than shoulder width and perform 10 “ring rows” with legs
straight or elevated

or

SPORT:

Ring Muscle Up Fundamental Practice Drills

or

Advanced:
If your best set of unbroken Muscle ups is between 10-14 reps
complete: 4 sets of 7 unbroken with unlimited rest
If your best set of unbroken Muscle ups is under 10 reps complete: 5
sets of 5 unbroken with unlimited rest

PART 2:

3 Sets of:

0:30 Sprint on Assault Bike with MAXIMUM Intensity
2:00 Rest or More if necessary

During your rest time continue to walk around the gym and recover do
not sit or lay down during this time.

PART 3:

3 Rounds NOT for time:

20-40 Russian Twists – hold a light Med Ball – Feet stay off the ground
20-40 Flutter Kicks
Rest

Coach Led Stretch

Hips & Gains Clinic Recap

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img_2456

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Thank you Coach Keith Wittenstein for the amazing learning experience today at the Hips & Gains Clinic! 

WEDNESDAY 1.11.2017 WOD

1-11-2017

WARM UP:

Row or Bike 2 Minutes

1 RNFT
10 Deadbugs
10 Red Band Pull Aparts Chest Level
10 Red Band Pass Thrus

Hip MOB

1 RNFT
10 Pushup Plus
10 Pushups
10 Beat Swings

Thoracic MOB

1 RNFT
5 RDLs
5 Hang Muscle Cleans
5 Strict Press

1 RNFT
5 Power Cleans
5 Push Jerks

PART 1:

FITNESS:

9 Min EMOM

Min 1 – 5 Power or Hang Power Cleans

Min 2 – 5 Push Jerks

Min 3 – 3 Power or Hang Power Clean and Push Jerks

PART 2:

FITNESS

10 Min AMRAP
15 Power or Hang Power Clean and Jerks 75/45
30 DUs or 15 DUs or 60 Singles

5 Min Rest

5 Min AMRAP
Squat Clean or Hang Squat Clean and Jerk with 135/95 or ADD 20lbs from AMRAP #1

Each Clean and Jerk = 2 Points (1 point for clean and 1 point for jerk)

SPORT:

For time:
1K Row
50 TTB

Rest 4 Minutes

For time:
1K Row
100 Wall Balls

OPTIONAL CASH OUT

3 Rounds NFT
:30 Side Plank R & L
:30 Hollow Hold

Coach led Static Stretch

or

OLYMPIC WOD

Download Outlaw Barbell Cycle 10 Week 3

TUESDAY 1.10.2017 WOD

img_2356

WARM UP:

Row or Bike 2 Minutes

With a Lighter KB Complete:

10 Single Arm Swings Right Arm
10 Thrusters Right Arm
10 Full Swings Both Hands
10 Thrusters Left Arm
10 Single Arm Swings Left Arm

Thoracic/Front Rack MOB

PART 1:

Front Squat
12-8-4-12-8-4

After 3 Warm Up Sets Choose a weight and complete 12 reps. Add between 20-30lbs and complete 8 reps. Add between 20-30lbs and complete 4 reps. During the second go round of 12-8-4 the goal is to complete 12 reps with the same weight you used for the 8 reps, complete 8 reps with what you used for the 4 reps and for the final 4 reps aim to add another 10-20lbs.

PART 2:

FITNESS

3 to 5 Rounds of:

10 KB Thrusters Right Arm 53/35
10 KB Thrusters Left Arm 53/35
10 Burpee Box Jump / Step Up 24″/20″
Rest :60 Sec

You’ll notice there are :60 rest intervals included today at the end of each round, which means that each round should be approached with maximum intensity!

SPORT:

“HEAVIER GRACE”
30 Clean and Jerks for Time:

Men – 185 or 155
Women – 115 or 105

Practice TnG reps or Fast Singles and see which works better for you.

Coach led Static Stretch

or

OLYMPIC WOD

Download Outlaw Barbell Cycle 10 Week 3

MONDAY 1.9.2017 WOD

1-9-2017

WARM UP:

Row or Bike 2 Minutes

5 Inchworms

3 Rounds NFT
15 Beat Swings
:10 Handstand Hold or 1 Wall Walk and :10 Hold – (Advanced try 10
Alternating Shoulder Taps)
15 Red Band Pull Aparts – Chest Level

Calf MOB / Thoracic MOB

PART 1:

FITNESS:

10 Min AMRAP NFT
10 Strict DB Press
30 DUs or 15 DUs or :30 DU Practice
15 15 DB Push Press
30 DUs or 15 DUs or :30 DU Practice

SPORT:

10 Min AMRAP NFT
5 STRICT Deficit HSPU 25’s or Head to Floor HSPU
30 DUs
10 Kipping HSPU Head to Floor
30 DUs

PART 2:

FITNESS: Solo

15 Min AMRAP:
15 Wallballs 20/14
15 Full Swings 53/35
15 AbMat Situps

SPORT: Solo

Complete in order for time:

15 Min AMRAP
15 Hang Power Snatches 75/55
15 Bar Facing Burpees
15 C2B Pullups

Coach led Static Stretch

or

OLYMPIC WOD

Download Outlaw Barbell Cycle 10 Week 3

Muscle Up Bars visit Monday Jan 9th

mubar

Muscle Up Bars will be visiting CrossFit Stamford on Monday January 9th for the late afternoon/evening classes. Meet the owners of the company and taste their yummy Grass Fed, Pasture Raised Whey and Sweet Potato Protein bars.

Muscle Up Bars are high in quality protein (15g), low in sugar (8g) and were developed by a pair of CrossFitters! Great for pre-wod fuel or post-wod recovery, and have a great macro balance that will fit into any athlete’s diet.

SUNDAY 1.8.2017 WOD

1-8-2017

WARMUP:

2 Min – Row, Bike or Jump Rope

2 RNFT
10 -15 Straight Arm Banded Pull-Downs
5 Hollow Rocks Into 5 Supermans
5 Single-Arm Thoracic Bridges
5 Pause Squats with Kettlebell

Hip and Ankle Mobility

PART I STRENGTH:

Every 90″ Minutes For 13:30 Minutes:

1st 90″: 7 Tempo Barbell OHS or Goblet Squat with 3″ Pause in Bottom of Squat and Overhead (Focus on End Range Positions)

2nd 90″: 5 – 10: One & a Half Push-ups as a group.

3rd 90″: 10, 15 or 20 V-Ups, Knee Tucks, or Hollow Rocks

PART II CONDITIONING:

SPORT

7 Min AMRAP
7 Burpees
7 Power Snatch 95/65

Rest 7 Minutes

7 Min AMRAP
7 Burpees
7 Clean & Jerk 95/65

FITNESS

7 Min AMRAP
7 Burpees
7 Kettlebell Swings 70/53, 53/35, 44/30 or 35/25

Rest 7 Minutes

7 Min AMRAP
7 Burpees
7 DB Devil’s Press 35/25, 30/20 or 25/15

or

OLYMPIC WOD

WARM-UP/MOBILITY:
Dynamic Warm-up
Shoulder Openers and Plate Raises

PART 1: Every Minute For 8 Minutes Alternate Excercises With Little to No Additional Weight

6 Behind the Neck Presses From Split Position
5 Jump to Split
4 Tall Jerks
3 Split Jerks

PART 2: Clean & Jerk Variations

Every Minute For 4 Minutes (4 sets)
1 Clean Deadlift to Power Position + 1 High Hang Clean + 1 Jerk Dip + Split Jerk

Rest 1 Minute

Every Minute For 4 Minutes (4 sets)
1 Clean Deadlift to Power Position + 1 Hang Clean + 1 Pause Split Jerk

Rest 1 Minute

Every Minute For 4 Minutes (4 sets)
1 Clean + Split Jerk (w/3″ Pause in Receiving Position)

PART 3: Every 90″ For 9 Minutes (Up to 6 Sets)
Challenging Clean & Jerk

SATURDAY 1.7.2017 WOD

1-7-2017

WARM UP:

1 RNFT
10 Ball Toss R & L
10 Pushup Plus + 10 Total Partner “high fives”
20 Total Squat and Toss
10 Pushup Plus + 10 10 Total Partner “high fives”*

*hold the top of the pushup position and high five your partner across
from you, while maintaining a flat back and not shifting the hips

Y-T-W with small plates

PART 1:

12 Min EMOM

Min 1 – 50 DUs or :45 Sec Practice DU / Jump Rope Fundamentals
Min 2 – 5-10 STRICT HSPU or 3 Wall Walks or Practice Kicking up to
Wall and Holding
Min 3 – 5R & 5L Single Leg Squat or 10R & 10L Unweighted Split Squat on Bench

PART 2:

FITNESS:

With a Partner. One person works at a time, break up the work however
you see fit.

15 Min Clock:
5 Min – Row for Max Cals
5 Min – Max Wall Balls
5 Min – Max Burpee No Jump

Score is Combined Reps.

SPORT:

With a Partner. One person works at a time, break up the work however
you see fit.

15 Min Clock:
5 Min – Assualt Bike for Max Cals
5 Min – Max Thrusters 115/75
5 Min – Max C2B Pullups

Score is Combined Reps.

Coach Led Stretch

or

OLYMPIC WOD

Download Outlaw Barbell Cycle 10 Week 2

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