WOD

Donkeystrength

Thursday – February 1, 2018 - 180201 Context:  Competition- Scaling up when appropriate Dynamic Warm Up Option: 3 sets of one 10 second crab bridge and one 20s deep squat with elbows pushing knees out. Then 3 sets of 5 with an empty bar: straight leg deadlift, front squat, hang muscle/power snatch, [...]

Alabaster

Wednesday – January 31, 2018 - 180131 Context: Practice – Why deficit deadlifts are good for deadlifts (changing range of motion and not just load) Dynamic Warm Up Option: 3 rounds of 5 air squats, 2 crab bridges, 2 inch worms, 5 push-ups. Then 5,4,3,2,1 of straight leg deadlift, hang power clean, shoulder [...]

Touchdown

Tuesday – January 30, 2018 - 180130 Context:  Competition- ‘Light’ metcon snatches vs heavy snatches (different set up) 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 grip deadlifts, hang muscle snatch, overhead [...]

Lapta in the Sun

Monday – January 29, 2018 - 180129 Context: Practice -  Using your abs during (even during wall ball and kb swings) Dynamic Warm Up Option: "St Petersburg" Kb Warm Up Flow - 100' suitcase carry each arm, 100' oh carry each arm, 2L/2R Turkish Get up, 12 Russian swings, 8 (4 per side) [...]

Indians and Cowboys

  Saturday – January 27, 2018 - 180127 Context: Practice – Having a plan with your teammates Dynamic Warm Up Option: Coach’s choice –  or a Fun Warm Up Game Mobility: Ankle Skill Practice Warm Up: none Strength: none Super Set: none Metabolic Conditioning: “Indians and Cowboys” 25 minute AMRAP (as many rounds as possible) – Teams [...]

U Can’t Touch This

Friday – January 26, 2018 - 180126 Context:  Competition- Pacing for a good score Dynamic Warm Up Option: 3 sets of: 8 ring rows, 8 squat jumps, 8 hanging knee raises or knees to elbow, 8 lunge steps, 1 crab bridge Mobility: Hip Skill Practice Warm Up: Spend 10 minutes working up to [...]

Half Cindy

Thursday – January 25, 2018 - 180125 Context: Mental Toughness – Holding yourself accountable to make every rep perfect Dynamic Warm Up Option: 10 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 [...]

Skylarking

Wednesday – January 24, 2018 - 180124 Context: Practice – Picking the right scaling/progressions in the workouts Dynamic Warm Up Option: 2 sets of 10 ring row, 10 push-ups, 10 lunge steps, 30s plank. Then 2 sets of 10 kb swings, 10 goblet squats Mobility: Shoulder Skill Practice Warm Up: Spend 10 minutes working [...]

Cool Runnings

Tuesday – January 23, 2018 - 180123 Context:  Competition- What is the difference between competition form and practice form (in the daily gym workouts)? Dynamic Warm Up Option: 3 sets of 2 crab bridges, 3 inch worms, 30 seconds of plank, then 5,4,3,2,1 with an empty bar: straight leg deadlift, hang muscle [...]

Yardarm

Monday – January 22, 2018 - 180122 Context: Practice -  Why working on skills outside workouts is so important for progress Dynamic Warm Up Option: 200m jog throwing PVC or med ball to a partner or 1/4 mile airdyne bike, then 5,4,3,2,1 with an empty bar: straight leg deadlift, barbell row, hang muscle [...]