Friday 10.24.14

Daily Warmup (check the board)

Mobility

Tricep barbell smash 2 min each side

Quad barbell smash 2 min each side

Strength

10 minutes to establish a 1RM (back or front squat, snatch or clean and jerk). Record your number.

Partner WOD

“The Ocho”
With a partner
8 rounds of:
8 push-ups
8 thrusters 45/35
8 knees-to-elbows
8 deadlifts 185/135
8 burpees
8 KB swings 53/35
8 pull-ups

Divide all reps evenly as you see fit. One partner works, one partner rests.

Thursday 10.23.14

Daily Warmup (check the board)

Mobility

Lat foam rolling with arm overhead 2 min each side (starts at 2:30 in video)

https://www.youtube.com/watch?v=LuJcHe_EebA

Improving split jerk position with foot on box 2 mins each side

http://www.youtube.com/watch?v=Rcauv7ePD_0

Strength

10 minutes to establish 1RM clean and jerk. Full squat, split jerk.

http://www.youtube.com/watch?v=RSyk6rS8ay0

http://www.youtube.com/watch?v=pYl0uPCHLag

WOD

6 rounds for time of:
100m sprint
6 chest-to-bar pull-ups
6 pistols (each leg)
6 handstand push-ups

Wednesday 10.22.14

Daily Warmup (check the board)

Mobility

Hip capsule with banded lateral distaction (first piece in video)

Hamstring PNF with band (second piece in video)

http://www.youtube.com/watch?v=UCF0T6t_1AU

Strength

10 minutes to establish your 1RM on back squat, front squat or snatch (whichever one you haven’t done yet). If you have done all three, then do clean and jerk. Record your weight!

WOD

“Triple Crown”
80 Double Unders
1000 m Row
800 m Run
40 Double Unders
500 m Row
400 m Run
20 Double Unders
250 m Row
200 m Run

Tuesday 10.21.14

Daily Warmup (check the board)

Mobility

Thoracic foam roll w/ barbell overhead 2 min

Lateral hip distraction w/ resistance band 2 min each side

Skill

Muscle-ups and rope climbs.

Muscle-ups…http://www.youtube.com/watch?v=KD-jGoqn_Gg

Rope climbs…http://www.youtube.com/watch?v=uKGy8EsN0VI

WOD

4 rounds:

400m run
1 deadlift
3 squat cleans
5 push jerk
3 muscle ups
1 rope climb

deadlifts, squat cleans and push jerks done with a pair of dumbbells at 1/2 BW

Special note: today is our very own Mat Lauritsen’s birthday. Will he be in for a 6am wod this morning? Guess we’ll have to wait and see. Happy birthday, Mat!

Monday 10.20.14

Hero_GregoryRahoi_th.jpg

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

Daily Warmup (check the board)

Mobility

Active hip extension 2 min each side (first piece in video)

http://www.youtube.com/watch?v=Q2v9povq8CI

Overhead position improvement working scapular border with lax ball (starts at 2:20)

http://www.youtube.com/watch?v=3C5RoLj5pak

Strength

10 minutes to establish your 1RM snatch. If you did this last week and are happy with the result, use this time to establish another 1RM that you missed (back, front or overhead squat). Record your weight.

Benchmark Hero WOD

“Rahoi”
Complete as many rounds as possible in 12 minutes of:
12 box jumps 24/20
6 thrusters 95/65
6 bar-facing burpees

Friday 10.17.14

Daily Warmup (check the board)

Mobility

Super squat hip sequence 3 min each side

https://www.youtube.com/watch?v=JBHzXF-mVjY

Improve your shoulder position with kettlebell 2 min each side

https://www.youtube.com/watch?v=RmTk_d6MtTk

Strength

10 minutes to establish your 1RM back squat. Record this number.

WOD

Four rounds for time of:
250m row
100m farmer’s carry with 2 dumbbells @ 1/2 BW
50m waiter’s walk with 1 dumbbell @ 1/4 BW (right arm)
50m waiter’s walk with 1 dumbbell @ 1/4 BW (left arm)

Waiter’s walk demo…http://www.youtube.com/watch?v=kGyWZg5WRos