(240) 317-5303

26 Nov 13

Warm Up:

3 mins double unders

3 rounds of

15 Kettlebell high pulls

15 air squats

15 sit ups

Samson Stretch

Strength:

Rack Pulls 10 sets of 2

WOD:

25 min cutoff

25 Sumo Deadlift High Pull (L1: 45/25#  L2: 75/55#   L3: 95/75#)

25 Box Jump (L1: Choose Box Height   L2/L3: 24/20”)

20 Sumo Deadlift High Pull

20 Box Jump

15 Sumo Deadlift High Pull

15 Box Jump

10 Sumo Deadlift High Pull

10 Box Jump

5 Sumo Deadlift High Pull

5 Box Jump

Cool Down/Mobility:

Hamstring Stretch with bands

Stretch with Coach

24 Nov 13

Suggested Work:

-make up max effort lifts if missed last week 

-make up 2-4 sets of max dead hang pull ups with 90 sec rest

-Banded box squats 2 sets of 12 or banded deadlift 2 sets of 12 (weights should be approx. 50% 1RM)

-sled pulls 2-4 rounds with 1 min rest

-make up Olympic lifting strength wod from F or do a max effort clean (8-10 sets of 1)

-gymnastics skills: handstands/walks, muscle ups, ring dips

-running drills/intervals

-double unders

-rowing form/technique

23 Nov 13

Warm Up:

Junkyard Dog

Burgener Warm Up

Skill:

Snatch Balance 

WOD:

“Partner” Isabel

60 Snatch (135/95#)

Alternate, using the same barbell (or if different weight, partners weight must touch ground before starting)

L1: Choose weight   L2: 135/95 #  L3:  155/105#

Cool Down/Mobility:

(Coaches will video tape and then debrief with athletes on form)

22 Nov 13

Warm Up:

As a group- 1 air squat every 5 seconds  for  2 mins “3:1:1” (3 sec down, 1 sec up, 1 sec rest- focus is on perfect form)

Samson Stretch

Strength:  Back Squat (High Bar) 8 sets of 1 (work up to 1RM)

WOD

5 Rounds for max reps of:

1 min max 40 yd shuttle run (L3: sled pull)

30 sec rest

For Max Reps:

Tabata Toes to Bar

1 min rest

Tabata Wall Ball Ball

1 min rest

Tabata  Ring Dips

Cool Down/Accessory Work:

2x max Glute-ham raise

20 Glute bridge
Stretch with Coach

21 Nov 13

Warm Up:

200m run

40 yd of high knees

40 yd of high skip

40 yd of backward run

40 yd of lunges

40 yd of sprint, push up, sprint back, repeat x 4

20 air squats

20 knees to elbows

Samson Stretch

Strength:

2 sets of max dead hang pull ups

WOD:

3 RFT

400 m run

100 double unders

Cool Down/Mobility:

Hip Mobility

Stretch with Coach

20 Nov 13

Warm Up:

20 burpees

20 medball cleans

10 HSPU

6 x 10 sec L holds on paralletes/rings

samson stretch

Strength:

Sotts Press 12 sets of 2

(start with bar, increase by no more than 20lbs/set unless experienced with lift, keep barbell out for WOD with the max weight on it from Sotts Press)

WOD:

3 rounds for max reps

90 sec max lateral jump over barbell/burpee

30 sec rest

3 mins rest

3 RFT

10 Curtis P’s

1 Rope Climb

Cool Down/Accessory Work:

1 min each (or max hold)

Plank, Ring Support, L-Hold

Stretch with Coach

19 Nov 13

Warm Up:

7 min AMRAP

7 parallete jumps

7 shoot throughs

7 pull ups

7 beat swings

7  push press with PVC

7 front squat with PVC

Skill:

Forward Roll (L1)

Handstand to forward Roll (L2/L3)

WOD:

21-15-9

Handstand Push Ups (L3: Deficit HSPU)

Kettlebell Swings (L1: choose weight   L2: 53/35#)

Cool Down/Mobility:

Shoulder Mobility

Stretch with Coach

18 Nov 13

Warm Up:

Junkyard Dog

Skill Transfer Drills-Clean

Strength:

6 sets of 2 banded deadlift (50% 1RM plus band)

6 sets of 2 power clean at 60% 1 RM

WOD:

3  Rounds for Max Reps

1 min power clean (L1: 70% 1RM   L2: 135/105#   L3: 175/135#

2 min max double under

1 min rest

Cool Down/Accessory Work:

2 sets of 10 good mornings

2 sets of 10 hip extension

Stretch with Coach

17 Nov 13

OPEN GYM

Suggested Work:

-make up max effort lifts if missed last week 

-make up 2-4 sets of max dead hang pull ups with 90 sec rest

-Banded box squats 2 sets of 12 or banded deadlift 2 sets of 12 (weights should be approx. 50% 1RM)

-Olympic Lifting Drills

-sled pulls 2 rounds with 1 min rest

-gymnastics skills: handstands/walks, muscle ups, ring dips

-running drills/intervals

-double unders

-rowing form/technique

16 Nov 13

Warm Up:

3 rounds

5 burpees

5 pull ups

10 overhead squats with PVC

10 shoot throughs

10 candlesticks

Samson Stretch

Strength:

5 min EMOM

max L-hold up to 40 sec

5min EMOM

max ring support up to 40 sec

WOD

50 pullups* for time

*every time you come off the bar do 5 curtis p’s (L1:45/35   L2:  75/55   L3:   115/85)

rest 3 mins

2 min max double unders  (L3: triple under)

rest 1 min

400m sprint for time

Cool Down/Accessory Work:

2 x 10 Back Extension
20 Glute Bridge