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Mork and Mindy 2.0

Saturday – May 19, 2018 - 180519 Context:  Competition – communication, honesty/vulnerability, and teamwork Dynamic Warm Up Option: 3 rounds of: 5 pvc pass throughs, 5 pvc OHS, 5 monkey or kip swings. Then 3 sets of 5 with an empty barbell: “Goodmornings”, back squat, behind the neck presses snatch width, heaving snatch [...]

Peacemaker

Friday – May 18, 2018 - 180518 Context: Practice – The difference between snatching for metcons and snatching for load Dynamic Warm Up Option: 400m run with med ball, then 3 sets of 5 ring rows, 10 push ups, 15 air squats, then 2 sets of 4 spiderman lunges (each side), 4 deadbug [...]

Harpoon’s Kiss

Thursday – May 17, 2018 - 180517 Context: Practice – Progressions and efficiency on rope climbs Dynamic Warm Up Option: 2 sets of: suitcase or oh carry + 10 goblet squats + 10 push-ups + 10 sit up. Then 3 qty inch worms and 2 Crab Bridges Mobility: Shoulder Skill Practice: None Strength: Bench Press [...]

Fight Gone Bad

  Wednesday – May 16, 2018 - 180516 Context: Competition – Pace each movement individually for the best score Dynamic Warm Up Option: 2 min jump rope, then 3 sets of 10 wall ball, 10 kb SDHP or one handed muscle cleans, 10 squat jumps, 10 ring rows, Then 3 sets of 5 [...]

Beautiful Landing

Tuesday – May 15, 2018 - 180515 Context: Practice – Wrist mobility and overhead movements Dynamic Warm Up Option: 3 rounds of 5 air squats, 2 crab bridges, 2 qty inch worms, 5 push-ups. Then 5,4,3,2,1 of straight leg deadlift, hang power clean, shoulder press, thruster Mobility: Hip and wrist Skill Practice Warm Up: [...]

Sunspots

Monday – May 14, 2018 - 180514 Context:  Competition – Practicing transitions for a faster time on benchmarks Dynamic Warm Up Option: 2 sets of 4 'golf ball pick ups' per side, 4 spider man lunges then 3 sets of 5 kettlebell 'halos', 5 goblet or overhead squats, 5 kb swings Mobility: Shoulder Skill [...]

Harry, Ron, and Hermione

Saturday – May 12, 2018 - 180512 Context: Mental Toughness – Putting ego aside to get the best score for your team. Dynamic Warm Up Option: Coach’s Choice (Click here for a playlist of fun warm up games) Mobility: Shoulder Skill Practice Warm Up: None Strength: none Super Set: none Metabolic Conditioning: “Harry, Ron, and Hermione“ [...]

Fran

Friday – May 11, 2018 - 180511 Context:  Competition – Warming up properly for a short benchmark workout. Dynamic Warm Up Option: 5 toy soldiers leg swings per leg, 10 squat jumps, 10 monkey swings or kip swings on the pull-up bar, then 3 sets of 5: straight leg deadlifts, hang muscle clean, [...]

Mind the Wake

Thursday – May 10, 2018 - 180510 Context: Practice – Doing a more difficult variation at the earlier rounds, then having a plan to progress down to an easier version to keep up intensity. Dynamic Warm Up Option: 400m jog or 2 min jump rope, then 3 rounds: 8 reverse lunge steps, 8 [...]

White Marble

Wednesday – May 9, 2018 - 180509 Context: Practice – Front squats, db OH squats, and keeping the torso vertical. Dynamic Warm Up Option: 100m run with med ball. Then 3 rounds of 10 air squats, 10 kb swings, 4 'halos' per side. Then 5,4,3,2,1 with an empty bar: hang squat clean, shoulder [...]