Wednesday, Dec. 29

Individual Warm Up:
60 seconds of jump rope
2 minutes of dislocates
2 minutes of cat cow
10 pushups
10 situps

Group Warm Up (45/15):
butt kick
soldiers
air squats
side to side drill
fours to feet
circle jump
warrior one
warrior two

Tabata interval is 8 rounds of 20 seconds of work followed by 10 seconds of rest. Your score is the least amount of reps performed during a period of work.
Tabata Pullups
1 minute rest
Tabata Squats
1 minute rest
Tabata Deadlifts 65/95/135

Skillwork:
Dips 3x5 (using dip rack/rings, scaled as needed)

15m of static stretching & maintenance, think about what your issues are, come prepared to work on them. V-sits will definitely be present.

Sunday Go Getters!

Warm Up:
Kongs
Walking lunges
Side lunges
Butt kicks
Broad jumps
V Sits
10 Air Squats
Shoulder Dislocates

Skill:
Sumo deadlift high pull
3X10 with dowel

WOD:
3 Rounds for total reps
1 min. of work for movement. 30 sec. rest between rounds

Goblin Squats (53/35)
Box jumps 24"
Sit-ups with Abmat

Post-WOD Stretch:
Back releases
Hamstring stretches
Straddles

Wednesday, Dec. 22

Today's session, as always, is ambitious in scope. Let's stay focused, stay organized and be on point.



Prewarmuphomework: Claim both the squat rack and bench and setup both for squatting w/bars. Remove the ceiling tiles above the pullup rack, please.

AMRANecessary: 10 situps, 10 box jumps, 10 dumbbell swings (35#)

Group Dynamic Stretching:
buttkicks/highstepping/kong/ape/tiger crawl/dislocates

Skillwork: 10 minutes on kip, kipping pullup or shoulder therapy

3x5 Back squat - working to a heavy back squat, not necessarily a 5 rep max

WOD: 2x5 minute rounds, switching on the minute, 1 minute rest between rounds
Up & Over burpees
Push Ups (games standard, hands come off the ground/bar/bench at bottom)
deadlift 95 or 145 lbs
heavy bag drill
alligator crawl

Designer Sweatpants

Sunday Go Getters!

Warm Up:
3X
10 push ups
10 sit ups a/ Abmat

10 air squats

"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

10 full Vs

shoulder dislocates

Strength:
5X5 Deadlift

WOD1:
15 AMRAP
10 Kettlebell swings (53/35)
10 Backsquat (95/65)
10 One arm sprawl (alternating arms)

Post-WOD stretch:
Happy baby pose
Hammie stretches
Butterflies
Straddles
Shoulder twists

Wednesday, Dec. 15

Somebody bring paper towels & cleaner and clean the entire whiteboard please. Also, clear the floor and rack all weights.

Warm Up (on your own): 3 rounds
5 push ups - perfect form, rigid core
5 wall squats
5 sit ups
5 wall balls

Group Dynamic stretch (burpees on call):
butt kicks
soldiers
lunge twists in place
tiger crawl in place

Skills -
10m on developing your kip or kipping pullup
15m on handstand, tripod development

WOD- 10m AMRAP/somethingorother
2 teams, running tally
2-3 stations depending on attendance

While 1 person performs 6 Up & Overs
1 person squats 65# for reps
1 person does 35# dumbbell swings for reps
1 person does double unders for reps

Tally cumulative score for each movement.

Wednesday, December 08

Notes & videos at bottom

Warm Up, 3 rounds:
20 (10 each side) hollow body / supermans
10 overhead squat with conduit
5 pushups
5 situps

Group warm up:
45s on / 15s off:
butt kicks / soldiers / lunge twists / v-sit rolls

2 minutes of:
shoulder dislocates

skillset:
3x1 or 3x5 or 3x10 Up & Overs (easy pace, work on efficiency & technique)

WOD:
3 rounds, 5 minutes on, switching stations on the minute with 1 minute off
Kipping Pullups or just kipping
Burpees over the heavy bag
wall ball
bench press 95# or 45# bar
deadlift 95#
(if 6 or more people, add extra bench/deadlift/wallball stations)

Notes: Don't skimp or skip the warmup, use it to develop these skills. The warmup and skillset should take about 30 minutes. The skillset isn't about killing yourself to get over the bar. Figure out the most efficient way for YOU to get over the bar and perform the movement. Figure this out now, so that the next time it appears in a WOD, you know what you have to do.

For the WOD, each person will be at one station for 60 seconds before moving on to the next. The goal is to perform as many repetitions of the movement within the minute as you can. You'll have to work out who starts where amongst yourselves. For the bench press, 95# will be a medium weight for some and a heavy weight for others. If you cannot comfortably bench 95# without a spot, just use the bar. Either use 95 or 45 pounds, this way, it will be easy to rack and load weight on the fly for all involved. Don't start adding 3 5# plates to each side, this is about max reps not finding the perfect weight.

Vids:
V-sit rolls, 48 seconds in.

Overhead Squat
Overhead Squat 2
Overhead Squat 3

Hollow body, just listen to how he talks about the hollow body position, we're doing a different movement though.