Halloween Go Getters!

Warm Up:
400 m run
inch worms
butt kicks
broad jumps
20 sit ups
10 push ups
5 burpees
shoulder dislocates

"third world squat" for 1 min, then while in squat position, put hands on head and walk 15 paces. Then stretch the right leg to the side for 15 seconds, switch to left for 15 seconds.

Skill:
Deadlift

WOD 1:
3X5 front squats

WOD 2:
for time
21-15-9
kettlebell swings
burpees

Post-WOD stretching:
happy baby pose
pigeon pose

Corrected Positions

Before/After from this morning's session. If you'd like to see more shots from this morning along with comments on form, go here.

Get Loose

Psyched on having taken the Mobility & Flexibility certification with Kelly Starret this past weekend, I've decided to torture people for an hour.

warmup:
5m w/a partner, one person jumps rope while the other swings a dumbbell, switching on the minutes, simple enough, eh?
45s jump rope 15s rest
45s dumbbell swing 15s rest

Get setup in the deadlift position with a bar that you simply can't lift & photograph.

Get setup in the OHS position (bottom of the squat) and photograph.

Measure your ability to bring your arm backwards past your head while keeping the elbow locked and the bicep close to ear and photograph. You must keep your abs contracted and spine neutral during this test, i.e. no leaning back!

Sit on the ground, legs straight out in front of you and reach for your toes, measure and photograph.

WOD 1
4m shoulder dislocates
1m rest
4m tennis/squash/lacrosse ball shoulder blade rolling
1m rest
4m triceps stretch on bar or wall
1m rest
4m wing stretch using rings/resistance bands or jump rope
1m rest
4m on back on floor, arms straight, heavy dumbbell in each end (top of the bench press)
1m rest

break to retest your reach & OHS position

WOD 2
4m bent knee hamstring stretch
1m rest
4m straight leg hamstring stretch
1m rest
4m quad to wall stretch
1m rest
4m v-sit at wall

break to retest OHS position, deadlift setup and toe reaching ability & photograph all.

The goal is to be actively stretching for 40-60s at a time during the 4 minute period with brief resting intervals here and there as needed. The 1 minute rest should be flat on back, chilling out, total relaxation.

3 Kingpins

Saturday Go Getters

Warm up:
400 me run
inch worms
walking lunges
side to side lunges
butt kicks
5 burpees
10 push ups
10 air squats
shoulder dislocates

Skill:
Deadlift

Mobility WOD:
10 minutes of sumo/"third world" squat
(thanks KStar)

WOD 1:
Tabata squats

WOD 2:
"Brenton"
5 Rounds for Time
100' bear crawl
100' broad jumps
Do 3 burpees after every 5 broad jumps.
Rx'd is with a 20lb vest or body armor. We did it without.

Joint Forces

Warm Up:
400m
10 pushups
10 situps
10 back extensions
10 OHS

buttkicks
high knees
side shuffle
karaoke
kongs
apes
shoulder dislocates
sumo stretch
samson stretch

Strength/Skill work:
3x7 Deadlift

WOD:
5m bottom to bottoms (all time spent in the bottom of the squat, coming up out of the squat for 1 second, every 5 seconds. scaling is 45 on, 15 off for GO GETTERS. 5 burpee penalty for staying in the upright position for HARD CHARGERS)

Barbara Walters

Sunday Go Getters!

Warm Up:
100' shuttle run
long jumps
inch worms w/ push ups
inch worms
walking lunges
side to side lunges
100' shuttle run
sumo squat
10 sit ups
10 air squats

Skill:
Kettlebell swing

WOD 1:
Back squat
5-5-5-5-5

WOD 2:
3 Rounds for Time
20 kettlebell swings
20 walking lunges holding kettlebell to chest
20 push ups flip to sit ups ( 1 rep = 1 push up + 1 sit up)

5 O'Clock Commute

Candace's 3rd Session

Warm Up:

inch worms

side to side lunges

butt kicks

quad jumps

10 sit ups

10 push ups

10 air squats

shoulder dislocates

Skills:

Front squat

Overhead squat

Back squat

WOD:

5 Rounds for Time

400m run

20 box jumps (12")

100m farmer's walk shuttle

Warm Up:
400m or 1/2mile
20 burpees
buttkicks
soldiers
high knees
karaoke
side to side lunge
lunge twist
ab walk

sumo squat
v-sit
shoulder dislocates

WOD:
For Time-
10 pullups
10 dumbbell row pushups
10 dumbbell squat cleans
10 dumbbell shoulder press
10 25yd shuttle run
10 dumbbell snatch (5 ea. arm)
10 dumbbell OHsquat (5 ea. arm)
10 one arm wall ball (5 ea. arm)
10 one arm ball slam (5 ea. arm)
10 25yd shuttle run
100 squats

It's Not a Tuma!

Sunday GO GETTERS!

Warm up:

200m run

inch worms

side lunges

quad jumps

butt kicks

200m run

Skill:

Back squats

WOD 1:

Front squats 5x3

WOD 2:

2 minutes push ups

2 minutes box jumps (24/20)

2 minutes walking lunges w/ weight overhead

2 minutes burpees

Record reps for each exercise and tally cumulative reps.