Apr 24, 2017

Tuesday 2017.04.25



Warm-up:
- 3-4 min jump rope
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then
- 2 rounds not for time
- 10-12 pushups
- 12 -15 air squats
- 10 -12 GHD sit ups

WOD:
5 Rounds for Time:
- 5 Ring Dips
- 10 Pistols, alternating
- 20 AbMat Sit ups

Post time to Comments.

Cool Down:
Rig:
- Hang from Rig (1min)

Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)

Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed

Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!


Apr 23, 2017

Monday 2017.04.24


Warm-up:
- Jog to running track then
- 25m easy pace (high knees, donkey kick, high skipping, side skipping, backward skipping, and forward sprint to halfway then backpedal).
- Static stretching as needed


WOD:
4 Rounds for Time:
- Run 800 meters

Rest 2 minutes between rounds

Post times to Comments.

Cool Down:
Rig:
- Hang from Rig (1min)

Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)

Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed

Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!


Apr 20, 2017

Friday 2017.04.21


Warm-up:
- 3-4 min jump rope
- Inchworm “out”
- Spiderman “back”
- PVC pass through
- Heavy farmers carry down and back
Then
- Complex practice w/two light kettle bells 8-10 reps
 
WOD:
Partner Kettle bell Complex

*Two partners perform the WOD in an “I go you go” pattern for three rounds each. Each
complex should be done with two kettle bells. Use a lighter weight than you think you
can handle and concentrate on good form.
 
Here’s how it goes:
• Round 1: 10 double swings, one goes then the other
• Round 2: 8 swings + 2 cleans, one goes then the other
• Round 3: 6 swings + 2 cleans + 2 squats, one goes then the other
• Round 4: 4 swings + 2 cleans + 2 squats + 2 presses, one goes then the other
• Round 5: 2 swings + 2 cleans + 2 squats + 2 presses + 2 squats, one goes then the other.

That’s one complete complex. Repeat two more times for three complete complexes.

Post time to complete all 3 complexes to Comments.

Cool Down:
Rig:
- Hang from Rig (1min)

Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)

Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed

Coach's Notes: Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!

Apr 19, 2017

Thursday 2017.04.20


Warm-up:
- 3-4 min jump rope
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then 2 rounds not for time:
- 20 walking lunges
- 10 empty barbell press 

WOD:
- Press 5-5-5
- Push Press 3-3- 3
- Push Jerk 1-1- 1

Post loads to Comments.

Cool Down:
Rig:
- Hang from Rig (1min)

Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)

Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed

Coach's Notes: Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!

Apr 18, 2017

Wednesday 2017.04.19



Warm-up:
- 3-4 min jump rope
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then 2 rounds not for time:
- Row 250m
- 10 light KB thrusters
- 5 pull ups
 
WOD:
Jackie”
- 1000 meter row
- 45 pound Thruster, 50 reps
- 30 pull-ups

Post time to Comments.

Cool Down:
Rig:
- Hang from Rig (1min)

Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)

Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed

Coach's Notes: Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!