A very interesting book I am reading right now – “How children Succeed” by Paul Tough. Kids require “grit” and some of the conventional wisdom of how we raise and educate our children needs to be challenged. In the video above Paul Tough discusses his book and the research on what it takes kids to succeed.
“S.O.B.”
NEW WARM-UP PROTOCOL
Part A:
(All done with PVC Pipe) Pass throughs, Behind the neck presses, good mornings, hip hinge rotations, core rotations, leg sings (side to side and back and forth), high hang snatch jump shrugs + high hang power snatch.
Part B:
Level 1+2 – 10 kip swings, 10 push-ups, 10 ring rows, 10 prisoner squats, 20 sec hollow rock hold x 3 rounds
Level 3 – 10 kip swings, 10 push-ups, 10 prisoner squats, 20 sec hollow rock hold x 2 rounds, then 10 pull-ups, 10 HSPU’s (strict and kipping – choice of transition), 10 pistols, unbroken set of strict T2B (max 10)
Mon September 28/15
SOB – Cycle 01
WOD –
Level 2+3 – Fitness & Sport
– Rest Day
Level 1 – Health & Elements
A. Drop clean 3×5 (very light
B. High hang clean 2×5 – moderate
C. Hang clean 2×3 – heavy
D. Low hang clean 2×3 – heavy
E. Parallel bar dips EMOM – 10 x reps (2-4 reps)
F. Weighted front planks 3x 30sec (heavy)
TUES September 29/15
SOB – Cycle 02
WOD –
Level 2-3 – Sport + Fitness
A. Snatch 4(75%x3)
B. Clean and jerk 4(75%x2)
>>>in Class
A. “Mayhem”
Complete every 5 min x 6 rounds;
– 6 Back squats
– 10-12 HSPU’s (1-4 strict + kipping)
– 6 Gym width sprints
Level 1 – Health & Elements
A. “Mayhem”
Complete every 5 min x 6 rounds;
– 6 Back squats
– 10-12 DB push press or HS hold (30sec)
– 6 Gym width sprints
WED September 30/15
SOB – Cycle 02
WOD –
Level 2-3 – Sport + Fitness
A. Sandbag shouldering 4×6-10/shoulder @ heavy bag
B. HS Walking practice 4 x gym length (minimum 4×20’) or wall runs 4x 20-30 taps
>>>In Class
A. Push press + jerk 5(4+1) – build to heavy set
B. “Caron”
AMRAP In 16min
– 12 power clean and jerk @ 95/135#
– 6 MU’s
>>>After class
A. Hanging garhammers or knee-ups 5×5 @ 3010 tempo
Level 1 – Health
A. Push press + jerk 5(4+1) – build to heavy set
B. “Caron”
AMRAP In 16min
– 12 power clean and jerk @ 75/105#
– 12 pull-ups
Elements
A. Push press + jerk 5(4+1) – build to heavy set
B. “Caron”
AMRAP In 16min
– 12 hang power cleans or deadlifts
– 12 pull-ups or ring rows
THURS October 01/15
SOB – Cycle 02
WOD –
Level 2-3 – Sport + Fitness
A. 50 Power snatch for time – 95/135#
>>>In Class
A. “Grit”
Complete in 60sec of work every 4 min
– 5 deadlifts @ heavy load
– Double rope undulations
Level 1 – Health & Elements
A. “Grit”
Complete in 60sec of work every 4 min
– 5 deadlifts @ heavy load
– Double rope undulations
FRI October 02/15
SOB – Cycle 02
WOD –
Level 2+3 – Fitness & Sport
– Rest Day
Level 1 – Health & Elements
A. Volume – every min on the min for 12 min
– push-ups
– pull-ups
**Reps between 4-6
B. Farmers walk 5x 2 gym lengths – build loads
C. “Ahhh Snap”
2000 m row time
SAT October 03/15
SOB – Cycle 02
WOD –
Level 2-3 – Sport + Fitness
A. Snatch 4(77.5%x3)
B. Clean and jerk 4(77.5%x2)
>>>in Class
A. Paused back squats 5×2 – build loads
B. “Sucks”
AMRAP in 12 min of;
– 50 DU’s
– 20 KBS @ 16/24 kg
– 15 burpees
Level 1 – Health
A. Paused back squats 5×2 – build loads
B. “Sucks”
AMRAP in 12 min of;
– 50 DU’s or skip ropes
– 20 KBS @ 12/16 kg
– 15 burpees
Elements
A. Paused back squats 5×2 – build loads
B. “Sucks”
AMRAP in 12 min of;
– 50 skip ropes
– 20 KBS @ light load
– 10 burpees
SUN October 04/15
SOB – Cycle 02
WOD –
Level 2-3 – Sport + Fitness
A. Sandbag carries 5 x 2 gym lengths @ heavy load
**No shouldering load, carry across the chest
B. T2B – AMRAP in 6min of unbroken sets of 8
**Maintain ROM throughout
>>>In Class
A. Clean sumo deadlifts 5×3
B. HERO “Tommy V”
– 21 thrusters 75/115#
– 12 rope climbs
– 15 thrusters 75/115#
– 9 rope climbs
– 9 thrusters 75/115#
-6 rope climbs
Level 1 – Health
A. Clean sumo deadlifts 5×3
B. HERO “Tommy V”
– 21 thrusters 55/75#
– 12 ½ or lying rope climbs
– 15 thrusters 55/75#
– 9 ½ or lying rope climbs
– 9 thrusters 55/75#
-6 ½ or lying rope climbs
Elements
A. Clean sumo deadlifts 5×3
B. HERO “Tommy V”
– 21 thrusters 55/75#
– 21 pull-ups or ring rows
– 15 thrusters 55/75#
– 15 pull-ups or ring rows
– 9 thrusters 55/75#
– 9 pull-ups or ring rows
