MON December 30/13
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then, thruster technique with empty bar
WOD –
A. AMRAP in 8 minutes of;
– 250m row
– 15 push-ups
Rest 8 minutes
B. AMRAP in 8 minutes of;
– 6 gym width sprints
– 12 DB snatch (alternating hands)
Record – reps of each couplet
WOD Guidance;
a. Start on either couplet (your choice). Push-ups should be cone off of rack if necessary to ensure proper technique and ROM. DB snatches are not pressed out, but rather proper DB snatches.
TUES December 31/13
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then, clean technique done as group – build loads and ensure that technique is solid.
WOD –
A. Hang power clean + clean 6 x 2+1 – rest as needed
B. Gym length sprints – 2 lengths every 90sec x 10 rounds (max effort)
Record – clean load
WOD Guidance
a. build loads across all sets after a thorough warm-up and technique session. If front rack or squat is limited then regress to power only position for doubles.
b. these are max effort – the rest time will seam long at first, but will wear on you as you go through it. Regress to airdyne or rower if necessary.
WED January 01/14
Gym Closed for New Years Day
THURS January 02/14
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then, sumo deadlift tech with light bar.
WOD –
A. Complete in 70sec;
– 3-4 Sumo deadlifts
– 8-12 kipping pull-ups
– Rope undulations of the remainder of 70sec – Every 4 minutes x 6 rounds
Record – sumo dl load
WOD Guidance
a. Load sumo deadlift in warm-up and ensure tech is solid (choose traditional if you like). Keep pull-ups unbroken and ensure that transitions are completed quickly.
FRI January 03/14
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then, thruster warm-up sets.
WOD –
A. Thrusters 1×15, 1×12, 1×10, 1×8, 4×6
B. For time;
– 21 55/75# thrusters
– 21 box jumps
– 21 burpees
Rest 3 minutes – Repeat
Record – thruster load, combined time
WOD Guidance
a. Build loads in thruster. Regress loads to DB if front rack is too tight.
b. High rep sets – choose a load for the thruster that is doable and ensures an unbroken set on round one and even round two, but a break can happen in round 2. Box jumps are 18/24″.
SAT January 04/14
BRING A FRIEND DAY
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then, squat technique and then back squat technique to ensure proper position throughout.
WOD –
A. Back squats 1×10, 1×8, 1×6, 1×4, 3×4
B. Sled sprint relays in groups of 3-4 – two lengths each partner x 5-8 rounds
Record – back squats load.
WOD Guidance
a. Warm-up and go over technique thoroughly and then build on warm-up sets for sets across on 3×4’s.
b. Load sled moderately (allows for a near sprint) and rotate through partners as fast as possible (each doing 2 lengths of gym). rotate so that each partner goes 5-8 times based on time available in class.
SUN January 05/14
BRING A FRIEND DAY
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then, bench press technique and warm-up sets
WOD –
A. Bench Press 1×10, 1×8, 1×6, 1×4, 4×5
B. Group AMRAP
– 5 burpees
– 8 sit-ups
Rotate through group members (3-4) completing each movement for 10min for AMRAP.
Record – bench press load and reps in b.
WOD Guidance
a. build bench press loads on a and then do sets across at 4×5’s.
b. In a group of 3-4, rotate through each movement in partners. Each member of team does 5 burpees in rotation and then 8 sit-ups. Once each partner has gone round one is complete, repeat for as many rounds as possible in 10 minutes.
