run/push

4 rds:


3min max distance treadmill
2min max push ups
1min rest

Make Up

important notice!!! class this coming week is monday, TUESDAY and wednesday. no class friday!


double under practice
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teams of two for time:


6 rds for time:
200m sprint
30 db shoulder to overhead 35/25#
30 overhead walking lunge @ 25/15#


**players will leap frog exercises so that everyone will ultimately do three sets of the workout but will have plenty of rest in between each so that each exercise should be sprint/max effort
***if odd number of players then it becomes 9 rds for that team or if you want to do it by yourself just do three rounds as a regular wod

Thanks a lot I-81

class cancelled tonight due to the traffic. sorry guys.

trying for a make up wod saturday afternoon/evening around 5:30-6pm!

high pulls, hip extension and hip flexion

sumo deadlift hip pull
5-5-5-3-3-1-1-1-1-1


working the sdhp will eventually translate to the olympic lifts by practicing the triple extension. the triple extension refers to the extension of the hip, knees and ankles that we use in the snatch and clean & jerk. 

here we see her with hips, knees and ankles fully extended or fully opened. practicing this maximizes our efficiency with the more complex movements as well as developing power and explosiveness.
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for time:


50 floor bench press** @ 45#
....with time still running load the bar with 225/135 then complete...
21-15-9
deadlift @ 225/135# + 30 sit ups after each round
.... time still running unload the bar and complete....
50 floor bench press @ 45#


**floor bench can be done on two stacks of towels or some kind of riser to allow for complete range of motion meaning that the bar touches the chest for every rep

Being Negative

overhead "negatives"

a negative is when we concentrate on slowing down the eccentric movement (vs concentric/dynamic) or when we "relax". i say "relax" because we dont actually relax or shut off muscles to lower a bar but in fact we flex a ton we just dont know it. working on the eccentric movement helps develop type II muscle fibers that we use in becoming explosive and powerful. so heres what to do....

10 rds:
strict press/push press/push jerk the bar to a stable overhead poistion then lower the weight VERY SLOWLY!!! the travel time from overhead to the top of the shoulders should last about 15-20sec. really focus on a smooth transition down. at first you will feel a stop and go as you lower the weight and what you want to work on is "ironing out" that jerking motion so that the weight glides down. as the weight increases the harder it will be to achieve this so focus on it in the first few sets.

first 3 sets of 5: start with just the bar, "ironing out" the transition downward
next 3 sets will be 3 reps each: start to increase weight for each set
last 4 sets are 1 rep:  maximum effort on weight

and now that your arms are good and smoked...
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for time:
20 strict press @ 95/45#
3 rds of burpee cindy (substitue burpees for pull ups)
15 strict press @ 95/45#
3 rds of burpee cindy
10 strict press @ 95/45#
3 rds of burpee cindy
5 strict press @ 95/45#
3 rds of burpee cindy

"Big Jon"

this workout is dedicated to a north carolina police officer who was killed in the line of duty....


for time:
48 lateral hops over platform
24 burpee onto platform
12 right arm push press into ohs @ kb**
48 lateral hops over platform
12 left arm push press into ohs @ kb**
24 burpee onto platform
48 lateral hops over platform


**the push press is the first movement then transition to the overhead squat (two distinct movements). the kb is a weight of your choosing keeping in mind that it should be heavier considering that these are not high reps**

Clean to Squat aka Squat Clean

find your 1 rep max squat clean
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for time:


12 db hang squat clean thrusters
9 db man-maker push ups
6 mountain climbers (4 ct cadence, knee has to kiss the elbow to complete leg extension)
12 step back lunges (6ea leg, dbs at the shoulders)




12 db hang squat clean thrusters
9 db man-maker push ups
6 mountain climbers (4 ct cadence, knee has to kiss the elbow to complete leg extension)
18 step back lunges (9ea leg, dbs at the shoulders)




12 db hang squat clean thrusters
9 db man-maker push ups
6 mountain climbers (4 ct cadence, knee has to kiss the elbow to complete leg extension)
24 step back lunges (12ea leg, dbs at the shoulders)

hail to the chief

find 3 rm push/split jerk

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"the chief"

5rds/3min AMRAP:

3 power cleans @ 135#

6 push ups

9 squats

No Class!

im out of town but that doesnt mean you cant come in and determine your 5k run time...

MLS and Body Control

3rds:
1min handstand hold
1min v-up
1min pull up hold (chin over bar)
1min squat

*dropping out of position = 3 burpees
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20min AMRAP:

12 back squat @ 95#

6 couch potatoes

12 push press @ 95#

6 couch potatoes

kettlebell swing

7min AMRAP:

kettlebell ladder

10 kbs @ 25# + 8 kbs @ 35# + 6 kbs @ 45# + 4 kbs @ 53# = 1 rd

(athletes start at different kb weights and move up as the rounds are completed. work together and work hard so you dont slow the team up!)

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for time:

10-1 push up ladder + duck walks at the end of each set

Run Better

practice run technique 
(transitioning from the ball of the foot to a "kiss" on the heel)
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find your 1rm deadlift

The Thruster

find 1rm thruster (3 fail max)

             **then**

50 thrusters @ 60% 1rm ft:

2min Tests/9 Foundational Movement Overview

test each for a baseline as to where you are:

(1 min rest between each test)

400m run

2min max pull ups

2min max push ups

2min max squats

2min max sit ups

2min max kbs (kettlebell swing)

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3 rds for time/technique:

10 reps of each foundational movement @ 45# bar

back squat (low bar position)

overhead squat

front squat

strict press

push press

push jerk

deadlift

sdhp

squat clean

Fundamentals: Clean (Squat)

tabata:

hang squat cleans @  45# bar

plank

**plank holds must be top of the push up position for rx'd. from the elbows is scaled. if dropped out of the plank position during the 20sec then a 5 burpee (per drop out) penalty at the end of the workout

Fundamentals: Push Jerk

every minute on the minute:

push jerk @ 95#

split jerk @ 95#

**once you cant complete the split jerks within the minute continue with the push jerks til you fail to complete the push jerks

Fundamentals: Overhead Squat

"overhead annie"


30-25-20-15-10 ft:


pvc ohs
double unders
sit ups

Fundamentals: Sumo Deadlift High Pull

15min AMRAP:

15 sdhp @ 95/65#
10 squat jumps
5  push ups

**squat jumps are full depth and get explosive out of the bottom!!!

Fundamentals: Push Press

for time:

20 push press @ 30/20# dbs

30 walking lunges @ 30/20# dbs

20 push press @ 30/20# dbs

30 squats @ 30/20# dbs

20 push press @ 30/20# dbs

30 walking lunges

20 push press @ 30/20# dbs

30 air squats

20 push press @ 30/20# dbs

**rx'd is have the dbs on the top of the shoulders for the lunges and squats

Fundamentals: Front Squat

21-15-9-15-21 r/rft:

pvc front squat
deadlift @ 65/45# dbs
+10 box jumps (at the finish of each round)

**db deadlift starts and ends at mid shin

Fundamentals: Deadlift

10min ascending AMRAP:
***each round increases by 3 reps***


3 deadlift @ 185/115#
3 burpees

Fundamentals: Strict Press

10min Partner AMRAP:
***this is for max weight overhead***


strict press 115/65#


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3 RFT:


30 double unders
15 clapping push ups

Fundamentals: Squats

4 RFT:

30 squats
15 burpees