8.29.13

Warm-up:
Run, row, etc.
2x10 kipping swings
2x10 good mornings w/bar

A. Skill: muscle ups! let's see who can string together two!

B. Strength: Deadlift 5x5 work up to 70% max

C. Workout:
20-15-10-5
Sumo deadlift high pulls
Pull-ups

8.27.13

Warm-up:
Run/row/bike/DUs
2 rds:
10 jump tucks
10 KTE
10 grasshoppers

A. Skill: Hang clean (work on shrugging the bar up and quickly dropping under it)

B. Front squat 5x5 up to 70% of max

C. Tabata mashup:
Air squats
Burpees

8.26.13

Warm-up:
Run/row/bike/DUs
Partner planks

A. Skill work: Jerk

B. Strength: Press 5x5 @ 70%

C. 20 minutes alternating EMOTM:
10 push press
10 KBS

8.23.13

Warm-up:
Run/row/bike/DU
Muscle-up progression

A. Skill work - muscle up

B. Technique - rope climbs

C. 3 rounds:
Max effort UNBROKEN strict chest to bar pull-ups in 1 minute
Max effort UNBROKEN strict ring dips in 1 minute
Max effort burpees in 1 minute
Rest 2 minutes

8.22.13

Warm-up:
Run/row/bike/DUs
Gut smash! Your core should be pretty tired/tight from Death by TTB, so let's make sure to get it loosened up before anything else today.
Shoulder pass throughs + OHS w/PVC pipe

A. 5x5 OHS @ 65% of max

B. 3 rounds:
400m run
10 DLs
8 Power cleans
6 Push jerks

8.20.13

Warm-up:
Run/row/bike/DUs
Handstand walks
Resistance band stretches
Get your shoulders loose!

A. Press - work up to a heavy set of 3

B. 21-15-9
Ring rows + Push-ups

C. Death by toes to bar!
At the top of the first minute, do 1 TTB, at the top of the second do 2, at the top of the third do 3, etc... Until you can't finish the set in the minute!

8.19.13

Warm-up:
Run/row/bike/DUs
Group dynamic stretching

A. Front squat 3x8

B. Work up to heavy 3-rep hang squat clean

C. 21-15-9
KBS
Box jumps

8.15.13

Warm-up:
50 DUs for time

Skill: Muscle ups

WOD:
50 power snatches for time @ 75#
*3 burpees at top of every minute until all 50 are complete*

8.13.13

Warm-up:
Run/row/bike/jump rope
20 Shoulder pass throughs + 20 OHS w/PVC pipe (pause for 2 seconds at bottom)

A. 10 rounds for time:
10 pull-ups
10 pushups
10 sit-ups
10 air squats

B. Roll out everything!

8.12.13

Warm-up:
Run/row/bike/jump rope
Shoulder pass throughs w/PVC pipe
Burgener warm-up (clean grip) w/PVC pipe

"The Other Total"
1-rep max Squat Clean
1-rep max Bench Press
1-rep max Overhead Squat

8.9.13

Warm-up:
Run/row/bike/jump rope
20 air squats - if hips are tight, banded couch stretch
20 Shoulder pass throughs w/PVC pipe or band - Get those shoulders loose!

A. Burgener warm-up with empty barbell 

B. Establish a 1-rep max Snatch

8.8.13

Warm-up:
Run/row/bike/jump rope
15 kipping swings
15 ring rows
15 KBS (light weight)

A. "Helen"
3 rounds for time:
400m run
21 KBS @ 53# (35# for girls)
12 pull-ups

8.6.13

Warm-up:
Run/row/bike/jump rope, then 20 air squats and 20 push-ups

*Banded couch stretch for those whose hips are tight from yesterday*

A. "Power Elizabeth"
21-15-9
Power cleans @ 135# (95# for girls)
Ring dips

8.5.13

Hey y'all! Hope everyone is having fun with Corey while I am away! If he makes you do curls instead of these workouts, I will understand.

Warm-up:
400m run
30 air squats
20 Kipping swings
10 Thrusters (use a 35# bar)

A. "Jackie"
1000m row
50 thrusters 45# (35# for girls)
30 pull-ups

8.2.13

Warm up:
100 DUs

A. Press 5x5 @ 70% max

B. 15 minutes:
400m run
15 ring push-ups