Friday Team Day, 6 October

WARM UP

3 Rounds
– 200m Run
– 5 PVC go-thru’s
– 5 PVC Overhead Squats
– 5 PVC Good Mornings
– 5 Push ups
– Sampson Stretch x 1 ea side
Finish with a fourth 200m Run

 

TEAM WOD

In teams of two, alternating movements:

5 Rounds:
– 5 Pull Ups
– 10 Push Ups
– 15 Squats
– 5 Pull Ups
– 10 Push Ups
– 15 Squats
– 12 Deadlifts (155/105)
– 9 Hang Cleans
– 6 Push Jerks
– 12 Deadlifts (155/105)
– 9 Hang Cleans
– 6 Push Jerks

 

POWERHOUSE

4 Rounds
– 25 Ceiling Stomps
– 25 Flutter Kicks
– 25 Floor Wipers
– 25 Bicycles

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Wednesday, 4 October

WARM UP

*please note that there has been a slight change to the warm up!*

3 Rounds
– 200m Run
– 5 PVC go-thru’s
– 5 PVC Overhead Squats
– 5 PVC Good Mornings
– 5 Push ups
– Sampson Stretch x 1 ea side
Finish with a fourth 200m Run

 

SKILL

Kettlebell Swings

  • Hip Hinge: The power for a kettlebell swing comes from the posterior chain. Pushing the hips (and to a lesser degree, the knees) back, and hinging at the hips, rather than bending the knees and sinking into a quarter squat, will help to load the posterior chain and improve the amount of power we can transfer to the swing.
  • Keep the bell high in the bottom of the swing – near your hips not knees – and arms straight. Rather than trying to pull the bell with your arms, push it through the swing with your hips.

Before beginning, pick 3 kettlebells – light, medium, heavy. Pair or team up as equipment demands. 3 Rounds of the following, increasing the weight with each round.

  • 5 KB Romanian Deadlifts
  • 5 Hip Pops (load back and squeeze glutes)
  • 5 Russian Swings
  • 5 Full Swings

 

STRENGTH

Front Squat:
– Work up to today’s 3 rep heavy (not a max! Pick a weight that is challenging but can be performed with good form). Then complete 7 sets of 3 front squats.

 

POWERHOUSE

5 Minutes to complete as many reps as possible of the following
– 50 AMSU
– 40 Reverse Crunches
– 30 Supermans
– 20 Hollow Rocksw
– 10 V-Ups

Tuesday, 3 October

30 minutes of cardio followed by mobility. Your choice of cardio today: run, bike, row, elliptical, etc.

MOBILITY

Three sets per side (when applicable), holding the stretch for 10 seconds/rest 5, then  stretch 20/rest 5, then stretch 30 seconds. sinking deeper into the stretch after each rest.

Wrist Extension Drill
Kneeling Shoulder Stretch
Reclined Spinal Twist
Banded Hamstring Stretch
Pigeon Stretch
Lizard Stretch
Couch Stretch
Knee to Wall Ankle Stretch

Benchmark Monday, 2 October

WARM UP

400M run then 2 rounds of:
– 5 PVC go-thru’s
– 5 PVC Overhead Squats
– 5 PVC Good Mornings
– 5 Push ups
– Sampson Stretch x 1 ea side

 

SKILL

Clean and Jerk

Focus:
– Rather than thinking about pulling the bar to the shoulders, think about “jumping” the bar up. Similarly, rather than focusing on pushing/pressing the bar overhead, “jump” it overhead and receive it with arms locked out.
– When “catching” the bar in the front rack and then overhead position, catching it in a quarter squat (with arms locked out in the jerk) and then standing will conserve energy for the next rep.

Performed with an empty barbell on coach’s cue:
– 5 Second Hold in Clean Receiving Position
– 2 High Hang Power Cleans
– 2 Hang Power Cleans
– 2 Power Cleans from Mid-Shin

Rest and shake it out, then on coach’s cue:
– 5 Second Hold in Jerk Receiving Position
– 2 Strict Press
– 2 Push Press
– 2 Push Jerks

Rest and shake it out, then on coach’s cue:
– 3 Clean & Jerks

 

BENCHMARK WOD

Grace – 30 Clean & Jerks for Time (135#/95#)
– for those unable to complete a BB Clean & Jerk with good form, sub Wall Ball Cleans or Kettlebell Swings.

 

POWERHOUSE WORKOUT

3 Rounds
– 15 KB Side Bends (per side)
– 15 T-Plank Transitions (2-count)
– 15 Ceiling Stomps

Saturday, 30 September

WARM UP

400M run then 2 rounds of:
– 5 PVC go-thru’s
– 5 PVC Overhead Squats
– 5 PVC Good Mornings
– 5 Push ups
– Sampson Stretch x 1 ea side

 

SKILL

Rowing
– legs only
– legs + hips
– legs + hips + arms
– putting it all together

 

WOD

15min Time Cap:

27, 21, 15, 9
– Calories on the Rower
– Alternating KB Snatch (55/35#)
– Overhead Squat (95#/65#) (barbell!)

 

Friday, September 29

15066756118471201116019.jpgWARM UP

400M run then 2 rounds of:
– 5 PVC go-thru’s
– 5 PVC Overhead Squats
– 5 PVC Good Mornings
– 5 Push ups
– Sampson Stretch x 1 ea side

 

SKILL

Perform 3 repetitions of each movement on the coach. (empty barbell, body bar or PVC according to skill and strength level)

Snatch Deadlift
Snatch Deadlift + High Pull

Muscle Snatch

Overhead Squat (pausing in bottom)

Snatch Balance (pausing in bottom)
High Hang Snatch
Hang Snatch
Full (squat) Snatch

Work up to the weight you will use for the WOD. Find a weight at which you can maintain good form throughout the entire EMOM.

 

WOD

20 Min EMOM
– 3 Squat Snatches

 

POWERHOUSE

3 Rounds
– 10 hanging leg lifts
– 10 hanging knee tuck twists
– 10 hanging bicycles