Warmup
row 600/500m or bike 2min or run 400m , then 3 rds - 10 air squats, bear crawl down, 5 jump squats, crab walk back, - then group wod specific mobility with coach
Strength / Skill
a: Front Squat 7x1 b: Heavy clean pulls (pause and explode 2+2) 90%, 100%, 100%
Metcon5RFT: 1rd = a: hang clean + clean + push press, b: hang clean + clean + push jerk c: hang clean + clean + split jerk (* must be able to complete the entire rd without putting bar down. If you can add weight in between rounds then do so "same rule applys" When you complete the 'Rd" you have 1min rest.
Saturday 11.4.17
Warm-up
1st: get on rower or bike for 3min. (or jog a 400m)
2nd: 5x toe touches - hands up high for full extension and down to toes/skins
3rd: Down and Back - Bear Crawl - Crab Walk - Front Lunge - Side Lunge -
4th: 2x - 10 jumping jacks + 10 air squats + 10 squat jumps
Coach Mike's Madness
3 Person Wod
Buy-In 120 Cal row - Split Evenly
120 Pull-Ups
Partner 1 - Chips Away at 120 Pull-Ups
Partner 2 – Hollow Hold
Partner 3 - 120 Person jump over who is Hollow Hold
Rotate whenever someone needs a rest or if Hollow Hold breaks
120 Sandbag Step-Ups on box (50/25)
Partner 1 – Chips away at 120 Sandbag Step-Ups
Partner 2 – Elbows Plank
Partner 3 – 120 weighted Sit-ups (45/25, 25/15)
Rotate whenever someone needs a rest or if Plank breaks
120 Cal Bike
Partner 1 - Chips away at 120 Cal Bike
Partner 2 - 200 Meter Sandbag run
Partner 3- 120 KB Swings (53/44, 44/35, 35/26)
Rotate after each 200 Meter Sandbag Run
120 Deadlifts (225/155, 185/115, 165/95)
Partner 1- Chips away at 120 Deadlifts
Partner 2 - Parrallel Wall Sit
Partner 3- 120 Ball Slams (40/30, 30/20, 20/10)
Rotate whenever someone needs a rest or if Wall Sit breaks
12 Rope Climbs need to be done anywhere during the workout - split evenly
Friday 11.
Warmup
12/10 cal bike - duck walk down- high kick back - inch worm down - butt kick back - wod specific mobility w coach (grab pvc)
Skill/Progression
Tabata 4 rds ea 90/30:
a1.rope climb a2 pull up a3. hspu
WOD
5RFT:
1rd = a:hang power snatch+ohs, b:power snatch+ohs, c:hang-squat snatch+ohs, d:squat snatch+ohs
Must be able to complete the entire rd without putting bar down.
If you can add weight in between rounds then do so "same rule applys"
Thursday 11.2.17
Warmup
12/10 cal row, 10 jumping jacks, 10 pvc pass thurs, 10 oh squats - wod specific mobility w coach
Strength / Skill
BENCH: 7x50%, 5x60%, 3x70% + 2 (pause and explode)
Metcon
"8 Rounds for Time - time cap 25min
8 Push-Ups
8 GHD Sit-Ups
8 Air Squats
8 Pull-Ups
8 Deadlifts (95/65 lb)
8 Hang Power Cleans (95/65 lb)
8 Shoulder-to-Overheads (95/65 lb)
8 calorie Row"