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8 June 2013

Warm Up

400m group run

20 false grip ring pull ups

20 ring dips

20 parallete shoot through

20 burpees

Skill

Muscle Ups

WOD

5 Rounds of:

1 min max Muscle Ups 

1 min max Box Jumps

1 min rest

7 June 2013

Warm Up

coaches choice:

7 mins of burpee pull up tag

or

400m run

10 beat swings

10 pull ups

20 burpees

30 air squats

Samson Stretch (30s per side)

Skills

Double Unders

Pistols

WOD

“Dirty Thirty”

30 double unders

30 push press

30 parallete lateral jumps (single count)

30 push ups

30 toes to bar

30 burpees

6 June 2013

Warm Up

3 mins double unders

5 rounds of:

5 front squat (PVC)

5 push jerk (PVC)

5 dead hang pull ups

(as a group:)

3 min hollow hold test

samson stretch 30s per side

Skill

Front Squat and Clean

Mobility in the Front Squat Position

WOD

Front Squat

4 sets of 5 at 75% 1RM

attempt a new 1RM

10 mins of Clean Practice with light/moderate weight

end with front rack position/front squat mobility work

5 June 2013

Warm Up

2 rounds of:

hill sprint

20 snatch balance

20 overhead squat with PVC

20 sit ups

end with samson stretch 30s per side

Skill

4 step bracing/core stability

Snatch/Burgener Warm Up

Set of 10 Snatch at 50% 1RM

WOD

Run 800m for time

rest 5 mins

10 mins to get best 3 snatch weight

(scores = 800m run time and total of best 3 snatch weight in lbs)

4 June 2013

Warm Up

7 min AMRAP of:

3 burpee pull ups

10 overhead squat with PVC

20 sit ups 

then end with…

30s Samson Stretch per side

Skill

Rope Climb

WOD

Pull Ups EMOM (score = minute before failure)

2 mins max rope climb

weighted pull up 1RM

(resting at least 2 mins between events)

 

3 June 2013

Warm Up

3 rounds of:

10 Burpees

10 Parallete Shoot Throughs

10 Parallete Dips

10 Overhead Squat with PVC

10 sec samson stretch per side

Skills

Hollow Body / 4 step Bracing

3 x 30 second Ring Support Holds

Deadlift- 2 sets of 5 at 60% of 1RM

WOD

21-15-9

Deadlift (60% 1RM)

Ring Dips