06.29.2023

Skill: push ups
warm up 2 sets of 10 prone PVC raises
A. 3 sets of 30 seconds handstand hold against the wall; rest 30 seconds
B. 4 sets of 7 push ups- maintain hollow body: no worming up from the push up, send triceps and elbows back


WOD
Sprint Test
15 clean & jerk 155/105  135/95  115/75
800m run
10:00 time cap

03.30.2022

Warm Up
2 sets

Run 100m- fence and back
5 hang power cleans
5 front squats
5 kip swings


Bullet proof shoulders
2 x 10 reps lat eccentrics with PVC and a small plate on the PVC
then
2 rounds
6 reps reach, roll and lift
30 seconds of alternating bottoms up KB press- hold the KB at 90 degrees with the bottom facing up. Press one at a time alternating the presses.


Skill: handstand work
A. complete handstand holds on the wall or off a box
30 sec - 20sec- 15 sec- 10sec
rest approximately 30 seconds between sets
then

B. complete 2 sets of 20 reps of handstand shift and lift (10 per arm)- get feet on a box in the pike position, first a shift to fingers for balance, THEN LIFT!. You should see two movements: the shift & the lift. The hip moves over the active shoulder.


rest enough to be successful at all reps

helpful hints: higher the box, easier on hamstrings or bend knees if you have tight hamstrings & not able to get shoulders stacked over wrists because of lack of mobility



WOD
"Fibannoci Triad"
For Time
Run 400m
1-1-2-3-5-8-13-21
power cleans
front squats
TTB or hanging knee raises
Run 400m

RX 115/85
INT 95/65
SC 75/55

02.05.18

Upcoming Events:   Bring a Friend Day 2/10  7/8/9am wods  and Swim WOD 2/11  9:30am Warm Up: 2:00 bike or row 20 reps banded face pulls 10 reps feet elevated ring rows 5 reps gymnastics complex- inchworm, bottom of push up, scorpion stretch to each side, push up, walk feet to hands

Mobility:

Wrist stretches

Banded lat stretch x :30 each side

Couch stretch x :30 each side

Warm Up for gymnastics movements- ring swings, kip swings, dips, shoulder circles, arm circles

WOD 30:00 EMOM min 1- 3 muscle ups or 3 pull ups/3 ring dips min 2- 2 Heavy TGU (1 each side) min 3- 20' handstand walk or :40 handstand hold min 4- max cals on assault bike for :30 min 5- rest

score will be recorded at cals on bike

12.21.17

Warm UpTwo sets of: Good mornings x 20 repetitions Air Squats x 20 repetitions Skipping for height x 20 meters Skipping for distance x 20 meters Backward skipping x 20 meters

Mobility: Twisted Cross (pec stretch) x 30 seconds (each arm)

Band squats (upper) with a partner: have the athlete place both hands inside a resistance band with the backs of the hands against the band.  Holding onto the band to create resistance, have the athlete place both arms overhead and pull back from the shoulders to keep tension while performing a squat.  6-10 reps each

Primer: One set of: Wall Slides x 40 reps (or 2 minutes)

then...

Option 1 – Every 30 seconds, for 2 minutes (4 sets) of: Donkey Kicks x 12 reps

Option 2 – Every 30 seconds for 2 minutes (4 sets) of: Back-To-Wall Handstand Hold x 15 seconds

Barbell warm up: 5 Good Mornings 5 Back Squats 5 Snatch Grip Elbow Rotations 5 Snatch Grip Behind the Neck Presses 5 Snatch Grip Stiff-Legged Deadlifts 5 Overhead Squats

Primer: 3 sets of 3 reps tall snatch- start with empty barbell and add light load 3 sets of 2 reps snatch balance- light load and build

WOD 5 RFT 30 air squats 15 power snatches 95/65 25 DUs or 50 singles