Monday, 2 March 2015

WARM UP (7 minutes or less)
2 rounds:
200m Run
10 PVC Around The Worlds (5 each direction)
10 Kettlebell Swings (light)
10 Kettlebell Deadlifts (light)

WEIGHTLIFTING (30 minutes)
Clean & Jerk:  3x3 @ 60% 1RM, 3x2 @ 70%, 2x1 @ 75%, 2x1 @ 80%, 3x1 @ 85%, 2x1 @ 90%

CONDITIONING
4 rounds for time:
10 Overhead Squats, 135/95#
50 Double Unders
10 Deadlifts, 225/155#
50 Double Unders
• 15-minute time limit.  Use one bar for both barbell movements with athlete changing weights throughout the workout.

EXTRA CREDIT (after class, if you have time)
WEIGHTLIFTING
Snatch:  3x3 @ 60% 1RM, 3x2 @ 70%, 2x1 @ 75%, 2x1 @ 80%, 3x1 @ 85%, 2x1 @ 90%

Sunday, 1 March 2015

Recovery Day

Mobility and Maintenance 
• Choose 1-2 Thoracic Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Extremity Mobility Drills from MobilityWOD and spend 10-12 minutes with them.

Nutrition Preparation
• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Saturday, 28 February 2015

WARM UP (8 minutes or less)
2 rounds:
200m Run
10 PVC Shoulder Dislocates
5 Hand Release Push Ups
5 Squat Jumps

CONDITIONING
As many reps as possible in 20 minutes:
1 Deadlift, 405/285#
10 Toes-to-Bar
15 Bar Facing Burpees

SKILL
15 minutes:  Handstand Walking Practice

Friday, 27 February 2015

GENERAL WARM UP (8 minutes or less)
2 rounds:
200m Run
20ft Crab Walk
8 Wall Facing Overhead Squats
8 Shoulder Taps

MOVEMENT PREP / SPECIFIC WARM UP
1) Every 90 seconds for 6 minutes (5 total sets):
3 Toes-to-Bar + 2 Clean & Jerks @ ascending weights - 50%, 55%, 60%, 65%, 70%
2) 3 rounds (~5 minutes):
5 Deadlifts, 125/85# (slow and controlled pace)
5 Snatches, 125/85# (as close to 15-second pace as possible while cycling with the bar close to your body)
- Rest 1 minute between rounds.

CF GAMES OPEN 15.1 (Rx)
Complete as many rounds and reps as possible in 9 minutes:
15 Toes-to-Bar
10 Deadlifts, 115/75#
5 Snatches, 115/75#
• As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.

CF GAMES OPEN 15.1 (Scaled)
Complete as many rounds and reps as possible in 9 minutes:
15 Hanging Knee Raises
10 Deadlifts, 85/55#
5 Snatches**, 85/55#
**Ground-to-Overhead allowed.
• As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.

CF GAMES OPEN 15.1a
1-Rep Max Clean & Jerk
• 6-minute time cap.

Thursday, 26 February 2015

Make up a training day you missed this week or...

Active Recovery Day

Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
• Swim (this is my first choice, and if you have an ocean near you, even better)

• Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

• AirDyne (keep the pace conversational and relaxed)

• Cycling (get outdoors and enjoy the scenery as you ride)

• Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

Mobility and Maintenance

• Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

- AND/OR -

• Body work from a licensed body worker (massage, ART, Graston, acupuncture, etc…)

Inflammation Maintenance

• This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…

Nutrition Preparation

• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Wednesday, 25 February 2015

WARM UP (8 minutes or less)
2 rounds:
200m Run
10 Good Mornings, 45/35#
10 Alternating Stationary Lunges
10 “Nurpees” (No Push Up Burpees)

STRENGTH
20 minutes to work up to a 3RM Front Squat.

CONDITIONING
In teams of 3, as many reps as possible in 20 minutes:
Station 1:  Row for Calories
Station 2:  50ft. Hang Double Kettlebell Walking Lunges, 32/24kg
Station 3:  Rest
• Each team member starts in one of the three stations.  Rotate stations when walking lunges are complete.  Score is total calories on the rower.

Tuesday, 24 February 2015

WARM UP (7 minutes or less)
2 rounds:
200m Run
10 PVC Shoulder Dislocates
8 Air Squats
6 Inch Worm-to-Push Ups

CONDITIONING
5 rounds for time:
12 Thrusters, 95/65#
12 Toes-to-Bar
Strict 13-minute time limit.

Clean up, rest, movement prep, set up, and warm up exactly 15 minutes, then:

GYMNASTICS
EMOM for 18 minutes (6 rounds), alternate three movements:
1st minute:  6 Chest-to-Bar Pull Ups
2nd minute:  6 Strict Dips
3rd minute:  6 Strict Handstand Push Ups

Monday, 23 February 2015

WARM UP (9 minutes or less)
2 rounds:
200m Run
20ft Seal Walk
5 Hollow-to-Open Bar Kips
10 Wall Facing Overhead Squats w/ PVC

CONDITIONING
As many reps as possible in 15 minutes:
1 Clean & Jerk, 155/105#
1 Round of “Cindy” (5 Pull Ups + 10 Push Ups + 15 Squats)
2 Clean & Jerks, 155/105
1 Round of “Cindy”
3 Clean & Jerks, 155/105
1 Round of “Cindy”
4 Clean & Jerks, 155/105
1 Round of “Cindy”
…Etc. …Continue up the ladder, adding 1 Clean & Jerk after every round of “Cindy”.

WEIGHTLIFTING (18 minutes total; warm up + EMOM)
EMOM for 10 minutes: 2 Snatches (full) @ 65%-70% 1RM
• Watch this video for a great fix to a very common Snatch mistake.

EXTRA CREDIT (after class, if you have time)
STRENGTH
1) 12 minutes to quickly work up to a Heavy Single Snatch Push Press (heaviest possible without any misses).
2) 12 minutes to quickly work up to a Heavy Triple (set of 3) Overhead Squats (heaviest possible without any misses).

Sunday, 22 February 2015

Recovery Day

Mobility and Maintenance 
• Choose 1-2 Thoracic Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Extremity Mobility Drills from MobilityWOD and spend 10-12 minutes with them.

Nutrition Preparation
• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Saturday, 21 February 2015

DYNAMIC WARM UP

SWIM TEST
For time:
200m Time Trial

CONDITIONING
22-16-10 for time:
Pool Press
Burpees
Alternating Pistols
100m Swim between each round.

CASH OUT
100m Resting Stroke Cool Down

Friday, 20 February 2015

YWARM UP (9 minutes or less)
2 rounds:
200m Run
20 Double Unders (60 Single Unders)
5 Inch Worm-to-Push Ups
5 Squat Jumps

CONDITIONING
3 rounds for time:
30-Calorie Row (or 600m Run only if rower is not available)
15 Deadlifts, 225/155#
30 Wall Balls, 20/14#
• 20-minute time limit.

STRENGTH / SKILL
5 rounds for total reps:
Max Effort Unbroken Strict Handstand Push Ups
– Rest 1 minute between rounds.

Thursday, 19 February 2015

Make up a training day you missed this week or...

Active Recovery Day

Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
• Swim (this is my first choice, and if you have an ocean near you, even better)

• Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

• AirDyne (keep the pace conversational and relaxed)

• Cycling (get outdoors and enjoy the scenery as you ride)

• Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

Mobility and Maintenance

• Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

- AND/OR -

• Body work from a licensed body worker (massage, ART, Graston, acupuncture, etc…)

Inflammation Maintenance

• This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…

Nutrition Preparation

• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Wednesday, 18 February 2015

WARM UP (9 minutes or less)
2 rounds:
300m Run
20 Mountain Climbers
10 Shoulder Taps
10 Air Squats

WEIGHTLIFTING (24 minutes)
1) 12 minutes to quickly work up to a Snatch Push Press (from behind the neck) Heavy Single (heaviest possible without any misses).
2) 12 minutes to quickly work up to a Snatch Balance Heavy Single (heaviest possible without any misses).

CONDITIONING
“Macho Man”
Every minute on the minute for as long as possible:
3 Power Cleans, 185/135#
3 Front Squats, 185/135#
3 Jerks, 185/135#
• If you complete 10 rounds at the Rx weight, add one rep to each movement for each additional minute.  For example, minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks.  Minute 12 would be 5 of each, and minute 13 would be 6 of each.  Each time you fail prior to 10 minutes, reduce your weight by 10# and start at the beginning of the next minute.  If you reduce your weight at any time during the workout, you are automatically time capped at 10 minutes.

Tuesday, 17 February 2015

WARM UP (7 minutes or less)
2 rounds:
200m Run
20 Jumping Jacks
5 "Nurpee Squat" (1 No Push Up Burpee + 1 Air Squat)
5 Push Ups

CONDITIONING
3 sets of 3 rounds, each for time.  Keep a running clock and record three separate scores:
1) 3 rounds for time:
5 Muscle Ups
10 Power Cleans, 155/105#
Strict 6-minute time limit.

– At exactly 14:00 elapsed on the running clock (clean up, rest, set up, and warm up during break):
2) 3 rounds for time:
20 Chest-to-Bar Pull Ups
20 Kettlebell Floor Presses, 24/16kg
Strict 12-minute time limit.

– At exactly 34:00 elapsed on the running clock (clean up, rest, set up, and warm up during break):
3) 3 rounds for time:
30 Wall Balls, 20/14#
30 Box Jumps, 24/20”
Strict 18-minute time limit.

Monday, 16 February 2015

WARM UP (7 minutes or less)
2 rounds:
300m Run
5 Push Ups
5 Air Squats
5 Hollow-to-Open Bar Kips

WEIGHTLIFTING (30 minutes)
1) Snatch Push Press (from behind the neck):  5x2
3) Overhead Squat:  3x2
• On all movements, perform all sets at submaximal weights.  Lift as heavy as possible while maintaining proper positioning and mechanics.

CONDITIONING
For total time:
100 Thrusters, 75/55#
1,000m Row
• 15-minute time limit.  Substitute 1,000m Run only if rower is not available.

Sunday, 15 February 2015

Recovery Day

Mobility and Maintenance 
• Choose 1-2 Thoracic Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Extremity Mobility Drills from MobilityWOD and spend 10-12 minutes with them.

Nutrition Preparation
• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Saturday, 14 February 2015

WARM UP (9 minutes or less)
2 rounds:
100 Single Unders
5 Inch Worm-to-Push Ups
5 Broad Jumps
10 PVC Shoulder Dislocates

STRENGTH
20 minutes to work up to a 5RM Thruster.

CONDITIONING
3 rounds for time:
75 Double Unders
50 Air Squats
25-Calorie Row
• If you do not have access to a rower, substitute 25 Sumo Deadlift High Pulls (45/35#) + 10 Burpees for the Row every round.

Friday, 13 February 2015

WARM UP (9 minutes or less)
2 rounds:
200m Jog
12 Shoulder Taps
12 Sit Ups
6 Squat Jumps

CONDITIONING
As many reps as possible in 8 minutes:
5 Deadlifts, 135/95#
5 Hang Power Cleans, 135/95#
5 Front Squats, 135/95#
5 Jerks, 135/95#

STRENGTH
High Bar Back Squat:  5x2 @ 80%-90% 1RM

Thursday, 12 February 2015

Make up a training day you missed this week or...

Active Recovery Day

Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
• Swim (this is my first choice, and if you have an ocean near you, even better)

• Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

• AirDyne (keep the pace conversational and relaxed)

• Cycling (get outdoors and enjoy the scenery as you ride)

• Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

Mobility and Maintenance

• Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

- AND/OR -

• Body work from a licensed body worker (massage, ART, Graston, acupuncture, etc…)

Inflammation Maintenance

• This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…

Nutrition Preparation

• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Wednesday, 11 February 2015

WARM UP (9 minutes or less)
2 rounds
300m Run
20 Mountain Climbers
10 Alternating Lunges
10 PVC Shoulder Dislocates

STRENGTH (16 total minutes; warm up + EMOM)
EMOM for 10 minutes, alternate movements (5 rounds):
1st minute:  5 Power Cleans @ 55%-65% of Power Clean 1RM.
2nd minute:  5 Front Squats @ same weight as Power Clean.
• Athlete’s choice of weight within the prescribed percentage range.

Clean up, rest, team up with a partner, set up, movement prep, and warm up exactly 15 minutes, then:

CONDITIONING #2
In teams of 2, for total time:
Partner 1:  20 Strict Handstand Push Ups / Partner 2:  2 Legless Rope Climbs
-- Partners switch stations only after both have completed all reps of the 1st movement --
Then, after both partners have completed both movements:
20 Partner Burpee Wall Balls, 20/14#
40 Hang Cleans (full), 135/95#
40 Front Rack Lunge Steps, 135/95#
Partner Burpee Wall Balls – One ball & one target.  Partner 1 does a Burpee then a Wall Ball.  Partner 2 does a Burpee and catches the ball and the series repeats.  Each time the ball hits the target = one rep.
Hang Cleans – One bar, if possible.  Share/break up reps as desired.
Front Rack Lunge Steps – One bar, if possible.  Lunge in place with each leg/step = one rep.  Share/break up reps as desired.

Tuesday, 10 February 2015

WARM UP (9 minutes or less)
2 rounds:
200m Run
20 Jumping Jacks
20ft Crab Walk
10 Air Squats

STRENGTH / CONDITIONING #1 (17 total minutes; warm up + EMOM)
EMOM for 10 minutes, alternate movements (5 rounds):
1st minute:  10 Kettlebell Sumo Deadlift High Pulls, 24/16kg
2nd minute:  1 Front Squat @ 85%-95% 1RM + 1 Strict Deficit Handstand Push Up
• Take the Front Squat from a rack.  Athlete’s choice of weight (within the percentage band) and choice of deficit height for HSPUs.

Clean up, rest, pick a partner close to your skill/strength level, set up, movement prep, and warm up exactly 15 minutes, then:

CONDITIONING #2
In teams of 2, for time:
30 Lateral Burpee Box Jump Overs, 20”
30 Snatches, 155/105#
30 Lateral Burpee Box Jump Overs, 20”
30 Clean & Jerks, 155/105#
30 Lateral Burpee Box Jump Overs, 20”
30 Thrusters, 155/105#
• 18-minute time limit.  Partners share reps as needed.

Monday, 9 February 2015

WARM UP (9 minutes or less)
2 rounds:
300m Jog
5 Air Squats
20ft Seal Walk
5 Burpees
5 Hollow-to-Open Bar Kips

WEIGHTLIFTING (15 minutes)
Snatch (full):  3x1 @ 90% 1RM – Same weight for all 3 sets.

CONDITIONING
In teams of 2, for time:
60 Chest-to-Bar Pull Ups
60-Calorie Row
15 Synchronized Overhead Squats, 135/95#
10 Synchronized Overhead Squats, 155/105#
5 Synchronized Overhead Squats, 185/135#
• The CtB Pull Ups and Row can be split in any way between the two team members. The Overhead Squats must be performed with both team members hitting the bottom and top of the OHS at the same time.  Substitute AirDyne or Assault Bike for calories for row, if no rower is available.  If no rower, AirDyne, or Assault bike available, substitute 1,000m Run split up in any way.

Sunday, 8 February 2015

Recovery Day

Mobility and Maintenance 
• Choose 1-2 Thoracic Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Extremity Mobility Drills from MobilityWOD and spend 10-12 minutes with them.

Nutrition Preparation
• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Saturday, 7 February 2015

WARM UP (9 minutes or less)
2 rounds:
300m Run
5 Inch Worm-to-Push Ups
5 Hollow-to-Open Bar Kips
10 Lunges

CONDITIONING
“Fight Gone Bad”
3 rounds for max reps + calories:
1 minute – Wall Balls, 20/14#
1 minute – Sumo Deadlift High Pulls, 75/55#
1 minute – Box Jumps, 20"
1 minute – Push Presses, 75/55#
1 minute – Row for Calories
1 minute – Rest

WEIGHTLIFTING
Clean & Jerk Complex:  1 Clean (full) + 1 Front Squat + 1 Split Jerk – 20 minutes to work up to a Heavy Single (heaviest possible without any misses) for the Complex.

Friday, 6 February 2015

WARM UP (8 minutes or less)
2 Rounds
200m Run
10 Air Squats
5 Push Ups
5 No Push Up Burpees

CONDITIONING
5 rounds, each for max reps:
1 minute – Strict Pull Ups
1 minute – Kettlebell Squat Clean Thrusters, 24/16kg
1 minute – Double Unders
1 minute – Kettlebell Floor Press, 24/16kg
1 minute – Rest

Clean up, rest, and movement prep exactly 12 minutes, then:

GYMNASTICS
Alternating to accumulate 4 1/2 minutes of total work (9 rounds):
Accumulate 10 seconds – Freestanding Handstand Hold
Accumulate 20 seconds – Handstand Hold with Nose and Toes on Wall

Thursday, 5 February 2015

Make up a training day you missed this week or...

Active Recovery Day

Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
• Swim (this is my first choice, and if you have an ocean near you, even better)

• Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

• AirDyne (keep the pace conversational and relaxed)

• Cycling (get outdoors and enjoy the scenery as you ride)

• Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

Mobility and Maintenance

• Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

- AND/OR -

• Body work from a licensed body worker (massage, ART, Graston, acupuncture, etc…)

Inflammation Maintenance

• This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…

Nutrition Preparation

• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Wednesday, 4 February 2015

WARM UP (9 minutes or less)
2 rounds:
300m Run
30 Single Unders
10 Hip Extensions
10 Shoulder Taps

STRENGTH
20 minutes to work up to a Heavy Double Deadlift (with bands and/or chains, if available).
• Heavy Double = heaviest possible 2-rep set without any misses.

CONDITIONING
EMOM for 8 minutes, alternate movements (4 rounds):
1st minute:  7 Deadlifts @ 65% 1RM
2nd minute:  60 Double Unders

Tuesday, 3 February 2015

WARM UP (7 minutes or less)
2 rounds:
200m Run
6 Inch Worm-to-Push Ups
6 Wall Facing Overhead Squats
6 Good Mornings

CONDITIONING #1
In teams of 2, as many reps as possible in 20 minutes:
30 Lateral Barbell Burpees
30 Chest-to-Bar Pull Ups
30 Power Cleans***
***Power Clean weight increases each round.
Round 1 – 135/95#
Round 2 – 155/105#
Round 3 – 185/135#
Round 4 – 205/145#
Round 5  – AMRAP at 225/155#

Rest, clean up, move to the track, and warm up to start part 2 exactly 10 minutes after completing Conditioning #1, then:

CONDITIONING #2
Run with the same partner, staying within arms reach, for total distance:
5 minutes – Run; 2:30 – Rest
4 minutes – Run; 2:00 – Rest
3 minutes – Run; 1:30 – Rest
2 minutes – Run; 1 minute – Rest
1 minutes – Run
• If either partner strays outside of arms reach from the other, both immediately owe 5 Burpees for the 1st offense, 10 Burpees for the 2nd offense, 15 Burpees for the 3rd, etc.  This is still a race.  Do not dog it on the run just to stay close to your partner.  Push your partner and expect to be pushed by your partner.

EXTRA CREDIT (after class, if you have time)
GYMNASTICS BENCHMARK
For time:
20 Muscle Ups

Monday, 2 February 2015

WARM UP (9 minutes or less)
2 rounds:
300m Run
10 PVC Shoulder Dislocates
5 Burpees
5 Squat Jumps

CONDITIONING #1
21–15–9 for time:
Thrusters, 95/65#
Front Squats, 95/65#
Wall Balls, 20/14#
• Strict 16-minute time limit.

Rest, set up, movement prep, and warm up exactly 15 minutes, then:

CONDITIONING #2
AMRAP in 3 minutes:
9 Power Snatches, 135/95#
15 Power Cleans, 135/95#
21 Jerks, 135/95#
Max Effort Overhead Squat, 135/95#, in the remaining time.
• Score is number of Overhead Squats.

EXTRA CREDIT (after class, if you have time)
STRENGTH
High Bar Back Squat:  2x10 @ 65-70% 1RM

Sunday, 1 February 2015

Recovery Day

Mobility and Maintenance 
• Choose 1-2 Thoracic Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Extremity Mobility Drills from MobilityWOD and spend 10-12 minutes with them.

Nutrition Preparation
• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Saturday, 31 January 2015

WARM UP (10 minutes or less)
2 rounds:
200m Run
30 Single Unders
10 Shoulder Taps
10 Wall Facing Overhead Squats

CONDITIONING
20-16-12-8 for time:
Power Snatches, 95/65#
Bar Facing Burpees
Thrusters, 95/65#
Toes-to-Bar

GYMNASTICS
15 minutes - Handstand Practice; the ultimate goal is a completely still and perfectly stacked, freestanding handstand.

Friday, 30 January 2015

WARM UP
Slow 7-minute AMRAP:
10 Thrusters, 45/35#
200m Run

STRENGTH (20 minutes)
Overhead Squat:  5x5 @ 60-65%

CONDITIONING
3 rounds for time:
15 Deadlifts, 245/165#
15 Kettlebell Push Presses, 24/16kg

EXTRA CREDIT (after class, if you have time)
SKILL
EMOM for 10 minutes (5 rounds), alternate:
1st minute:  10 Overhead Squats, 95/65#
2nd minute:  50 Double Unders