SUNDAY 5.28.2017 WOD

WARM-UP:
Bike, Jog, Jump Rope or Row 2 Minutes
5 minute Dynamic warmup/Movement Flow

In a group of 3 complete 4RNFT:
build to a challenging front rack support for 30 second hold*
*in between sets 5 SA dumbbell strict press + 5 push press + 50m OH walk with DB

PART I:
FITNESS/SPORT
In groups of 3 complete the following EMOM with one person at each station:

Minute 1: 40″ overhead dumbbell support
Minute 2: 40″ barbell front rack support (off rack)
Minute 3: 40″ slow moving plank
Minute 4: rest

Repeat for 3 total rounds

PART II CONDITIONING:

SPORT:
In groups of 3, complete 3 rounds each (next in line may start after partner completes burpee box jump overs):
20/15 cal Assault bike
15 burpee box jump overs
10 Odd object cleans/ground to shoulder*

*may use sandbags, D-ball, med ball

Note: this chipper is meant to be an all out sprint, empty the tank every round

FITNESS:
In groups of 3, complete 3 rounds each (next in line may start after partner completes burpee box step ups):
15/12 cal Assault bike
15 burpee box step-ups
15 med ball squat cleans 30/20

Note: this chipper is meant to be an all out sprint, empty the tank every round

PART III STRETCH

or

OLYMPIC WOD

WARM-UP/MOBILITY:

Weightlifting 101 Warm-Up Series

PART 1: Pulling Technique

With an empty barbell or very little weight.
Burgener Warmup

PART 2A: Every Minute on the Minute For Six Minutes
1 Snatch Deadlift +
1 Transition to High Hang +
1 Flat-Footed Snatch Pull +
1 High Hang Power Snatch

PART 2B: Every Minute on the Minute For Six Minutes
1 Snatch Deadlift +
1 Transition From 1st to 2nd Pull +
1 Flat-Footed Snatch Pull +
1 Hang Power Snatch

PART 2C: Every Minute on the Minute For Six Minutes
1 segmented power Snatch (pause at knee) +
1 segmented squat Snatch (pause at knee)

PART 3: Every Minute For 10 Minutes

1 Snatch pull
Rest 10 seconds
1 Squat Snatch

SATURDAY 5.27.2017 STRONGMAN

7:00 am Advanced Level

Warmup: 1 RNFT
Bicep openers 5/5/5/5
Shoulder openers 5/5/5/5
YTI 10/10/10

Part 1: 2 sets for max reps
Wide grip strict pull-ups
Then….
2 sets for max reps
Narrower grip strict pull-ups

Part 2: For Time
A. 150 m oh db carry
(men 50 lbs per hand)
(Women 35 lbs per hand)
B. 150 m farmer carry @ body weight per hand
C. 150 m heavy sandbag carry
D. 150 m yoke carry

11:15 am Open Level

Warmup: 2 RNFT
Bicep openers 5/5/5/5
Shoulder openers 5/5/5/5
YTI 10/10/10

Part 1: Take 15 min to build to heavy for the day of 100 ft overhead yoke carry. Drop at 50 ft then pick back up and walk other 50 ft

Part 2:
8 min amrap
5 sandbag squats
Sandbag carry down
5 sandbag squats
Sandbag carry back

Rest 2 min….

8 min amrap
5 suitcase deadlifts left side
Suitcase carry left side down
5 suitcase deadlifts right side
Suitcase carry right side down

SATURDAY 5.27.2017 WOD

MEMORIAL DAY WEEKEND SCHEDULE
SATURDAY & SUNDAY – Normal Schedule
MONDAY – MURPH 9am, 10am, 11am

WARM UP:

2 Min Row, Bike or Jump Rope

Track Drills

Spiderman and Thoracic MOB

Hip Glute MOB with Lax Ball

PART 1:

5 Min AMRAP NFT
Slow Alternating TGUS with Light to Medium Weight. Pausing in each position.

PART 2:

FITNESS/SPORT:

Complete the following in any order. Record the time for each
individual event. Rest 2-3 Minutes between each.

2K Row

3 Laps or 5 Laps Running

2 Miles Assault Bike

PART 2:

3 RNFT
Weighted Plank in Pushup Positon 0:40-0:60
Hollow Rock Hold 0:30
DeadBug Holding 25 lb Bumper Over Chest 10-20 Alternating Slow Reps

FRIDAY 5.26.2017 WOD

MEMORIAL DAY WEEKEND SCHEDULE
FRIDAY – 5am, 6am, 10am, 12pm, 5pm
SATURDAY & SUNDAY – Normal Schedule
MONDAY – MURPH 9am, 10am, 11am

WARM UP:

2 Min Row Bike or Jump Rope

1 RNFT
10 Deadbugs
10 Bear Crawls
10 Crab Walks
10 Beat Swings
Spiderman

Barbell Ankle MOB Ankle MOB
Thoracic Rotation 

Coaches Choice of Warm Up Game

1 RNFT
5 RDLs
5 Below Knee Clean Pulls
5 Hang Power Cleans
5 Front Squats
5 Push Press
10 Hamstring Curls on Sliders

1 RNFT
3 Power Cleans
3 Front Squats
3 Push Press
3 Thrusters
10 Hamstring Curls on Sliders

PART 1:

FITNESS/SPORT

In 15 Minutes

Complete 10 ATTEMPTS of: 1 Power Clean + 2 Thrusters + 3 Front Squats

Everyone get a pad today and record each of the 10 attempts. Write on
the whiteboard your heaviest COMPLETED Set.

PART 2:

FITNESS:

5 Rounds for time:
10 Power Cleans or Hang Power Cleans or Full Kettlebell Swings
10 TTB or Kipping Knee Ups or Hollow Rocks

SPORT:

5 Rounds for time:
10 Power Cleans 135/95
10 TTB

or

STRENGTH OPTION – WEEK 3

Back Squat or Front Squat

WARM UP:
5 x 40%
5 x 50%
5 x 60%

SET 1 – 5 x 75%
SET 2 – 3 x 85%
SET 3 – AMRAP 95%

SQUAT ACCESSORY
3 Sets of:
A1. 10-15 Walking Lunges holding pair of DBs at sides
A2. 10-15 Hip Extensions optionally add weight plate 

THURSDAY 5.25.2017 WOD

**UPDATED WEEKEND SCHEDULE**
We added a 5am class to Friday’s line up so it is now:

FRIDAY5am, 6am, 10am, 12pm, 5pm
SATURDAY & SUNDAY – Normal Schedule
MONDAY – MURPH 9am, 10am, 11am

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

Class WOD

WARM UP:

2 Min Row, Bike or Jump Rope

Shoulder Opener

1 RNFT – Mini Bands on Wrists
15 External Rotations Palms Up
15 Standing Bench Press
15 Standing Overhead Press

1 RNFT
10 Air Squats
10 Reverse V-Ups on Sliders
10 Air Squats
10 Plank Plank Sliders R & L

PART 1:

Practice/Learn how to shoulder the Atlas Stone, D-Ball and Heavy Sandbag.

15 Min AMRAP NFT:

1 Shoulder R & 1 Shoulder L

Prowler Push Down Driveway and Back – Medium Weight Fast

PART 2:

FITNESS/SPORT

With a Partner for Spotting.

20 Min EMOM
Min 1 – P1 Max Reps Close Grip Bench Press Reps 3/4 BW or 1/2 BW or 1/4 BW
Min 2 – P2 Max Reps Close Grip Bench Press Reps 3/4 BW or 1/2 BW or 1/4 BW
Min 3 – P1 Max Reps 2 Hand Stiff Leg Ring Rows*
Min 4 – P2 Max Reps 2 Hand Stiff Leg Ring Rows

Record score of each round. All reps must be unbroken reps. For
example once you rack the bench press your set is over, once you sit
down in the ring row your set is over.

*Thumbs must touch chest to = a good rep

Coach Led Cool Down and Stretch

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