WOD

Open 13.2

Tuesday – November 28, 2017 - 171128 Context: Mental Toughness – Try to do a lot of unbroken sets Dynamic Warm Up Option: 10 toy soldiers leg swings per leg, 10 squat jumps, 10 monkey swings on the pull up bar, then 3 sets of 5: straight leg deadlifts, hang muscle clean, front [...]

Baby 17.2

Monday – November 27, 2017 - 171127 Context: Practice -   Make every rep count. If the form is sketchy, or you didn’t complete the rep, don’t count it. Dynamic Warm Up Option: 3 sets of 5 with an empty bar: straight leg deadlift, front squat, hang muscle/power clean, shoulder press, then 2 sets [...]

Alexander’s Gordian Knot

Saturday – November 25, 2017 - 171125 Context: Practice – practicing the movements before the workout starts, and watching your partners to help with good form. 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 [...]

Clove Hitch

Friday – November 24, 2017 - 171124 Context: Practice – How much rest between sets of lifting (usually 2-3 min) Dynamic Warm Up Option: Coach’s choice Mobility: Shoulder Skill Practice Warm Up: None Strength: 3x4 and 3x3 Front Squat or front box squat 5 of 13 (3 sets of 4 reps and then 3 sets of 3 [...]

Turkey Bowl Football Game Workout

8:30 am class today only! TURKEY BOWL FOOTBALL GAME Workout 2 halfs for 12 min half’ s with a 2 min halftime First half Touch Down. (6 pts) 100 Kettlebell Swings (American - 53/35/26) 75 Wall balls (Standard) 50 box jumps 24/20/12 Field goal. (3 pts) 40 pull ups 40 [...]

Crown of Stars

Wednesday – November 22, 2017 - 171122 Context: Practice -  Using your core/trunk when doing things overhead Dynamic Warm Up Option: 5,4,3,2,1 with an empty bar: hang muscle clean, front squat, push press, good morning, then 2 sets of 10s crab bridge, and 3 L / 3 R side lunge Mobility: Shoulder Skill Practice [...]

Open 11.6/12.5

Tuesday – November 21, 2017 - 171121 Context: Competition   - How to pace to get your best score, and doing small sets of pull ups Dynamic Warm Up Option: 200m jog throwing PVC or medball to a partner, then 5,4,3,2,1 with an empty bar: straight leg deadlift, barbell row, hang muscle clean, shoulder [...]

Change Myself

Monday – November 20, 2017 - 171120 Context: Practice -   Pacing and grip (and how to avoid rips) Dynamic Warm Up Option: 5,4,3,2,1 with an empty barbell, straight leg deadlifts, bent over row, muscle clean, squat clean, push press, then 2 sets of 3 inch worms, 3 crab bridges Mobility: [...]

Blake’s Choice

Saturday – November 18, 2017 - 171118 Context: Mental Toughness – You can do big things by pacing properly. Dynamic Warm Up Option: Blake's Choice Mobility: Blake's Choice Skill Practice Warm Up: None Strength: Blake's Choice Super Set: None. Metabolic Conditioning: Blake's Choice

Bowchaser

Friday – November 17, 2017 - 171117 Context: Practice - Row the 1500 as if it were a competition, log it as a separate benchmark. Dynamic Warm Up Option: 10 toy soldiers leg swings per leg, 10 squat jumps, 10 monkey swings on the pull up bar, then 3 sets of 5: snatch [...]