Mar 26, 2017

Monday 2017.03.27


Warm-up:
- Row 400m
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then 2 rounds not for time
- 8-10 GHD hip extensions
- 8-10 light kettle bell thrusters
- 8-10 GHD sit-ups
- 8-10 pull ups


WOD:
For time:

“Dirty 30” or “Filthy 50”
- 50/30 box jumps, 24-inch box
- 50/30 jumping pull-ups
- 50/30 kettlebell swings, eye-level, 35lb
- 50/30 walking-lunge steps
- 50/30 knees-to- elbows
- 50/30 push presses, 45 lb.
- 50/30 back extensions
- 50/30 wall-ball shots, 20-lb. ball
- 50/30 burpees
- 50/30 double-unders

If it takes you more than 35 minutes to do the 50’s, try the 30’s. If you can do the 30’s under 20 minutes, you should be doing the 50’s.

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!

Mar 22, 2017

Thursday 2017.03.23

Warm-up:
- 2-3 min jump rope
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
- Row 500m/Run 400m


WOD:
“Practice Day”

Pick a few or all of the movements and perform them for quality of movement. Then, grab a lacrosse ball, a roller, and a band and do some hunting for the tight spots in your tissues and joints

5 x 20 Double unders
5 x 5 Toes to Bar
3 x 10 Wall ball
5 x 5 Box jumps
5 x 2 Strict Handstand Push ups


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!

Mar 21, 2017

Wednesday 2017.03.22

Warm-up:
Dynamic stretching (shoulder rotations, trunk/hip rotations, knee rotations, bend and reach w/flat back, etc)

WOD:
For Time: Swim 10 x 50 yards (down and back). Rest 90 seconds between efforts.

Post splits 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!

Mar 20, 2017

Tuesday 2017.03.21


Warm-up:
- 2-3 min jump rope
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then 2 rounds NFT:
- Row 250m
- 15 air squats
- 10 pushups
- 5 pullups
Then
- 5-7 mins Clean and Jerk progressions to working load as required


WOD:
“Grace”

Grace is a workout in which you do thirty clean and jerks for time. Men have to clean and jerk 135 lbs, while women have to clean and jerk 95 lbs. You may choose to do singles at a predetermined pace, string together sets, or plow straight through with 30. Do a realistic assessment of your capability, scale if appropriate, choose a strategy, and stick with it. A rep every 10 or 15 seconds is a good strategy if this is your first time. Use the clock. Chained reps are faster. This is a sprint WOD, so the bar dancing around on the ground can significantly increase your time. That being said, chained reps are more fatiguing. If you can do 10 straight, but that leaves you gassed, think about breaking earlier – maybe work in 3s and 5 with quick breaks. This workout is about mental toughness as much as physical ability. Don't choose to stop and rest because your lungs are burning, your heart racing, or your muscles are fatigued. I have rarely seen people get to the point that they have to stop, most of the time they choose to stop.
 
Post time to Comments

Swimming tomorrow!

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!

Mar 19, 2017

Monday 2017.03.20



Warm-up:
- 4-5 min jump rope
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then 2 rounds NFT:
- 8-10 GHD hip extensions
- 8-10 light kettle bell thrusters
- 8-10 GHD sit-ups
- 8-10 pull ups

WOD:
15-12-9 reps for time of
- Toes-to- bar
- Wall-ball shots, 20-lb. ball
- 75/45-lb. thrusters

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!