Friday the firsta March

warmup with a 400 run.

CC today: HSPU, bridges, pushups

in between each set, do 30 reps of the kb lift of your choice (swing, clean, snatch, windmill, TGU, etc.)

Thursday WOD

Last one for February

25 h2h
1:30 plank
25 h2h
1:30 plank
Flexed hang
15 hspu
PC&PJ 5x2
Flexed hang
15 hspu
BP 5x3
Flexed hang
15 hspu
Pullup ladders

Wednesday WOD 022713

5 min kb snatch, max reps

25 pushups, 25 ring dips

Janda sit-up 4x2

Bird dog, 1 arm press 5-3-2

DL 10x2

Tuesday 022613

Warmup: 50 reps, any combo of: swings-cleans-snatches-windmills-TGU-presses

Plank 1:00, 20 T2B, 20 wallballs

FS 5x2

PC 5x2

Pullup ladder, if you're doing one

Sunday WOD 022213

warmup with a 400 run, then we will get to some RKC planks, and whatever swings, snatches and stretches to get you loose.

4 RFT:
25 Curtis Ps (kb clean, squat, lunge, press, repeat for other side)
run 800ish (my street and Bretts)

Friday WOD

nothing today but front squats, single leg deadlifts and some presses.

warmup with CC squats, 3x4 Janda, 25 air squats

FS 7x5

* work these in b/t sets: single leg DL w/70#kb, 8 reps & 5-3-2 single arm press *

Thursday 022113

Warmup: CC pushups, pullups, 20swings L/R, 5-3-2 1arm press, 5 windmills L/R

1:50 plank

PC & press 7x5

150 heavy swings for time

Wednesday work 022013

am shift @ 5:15, pm shift @ 8, pick one

Warmup: frog stretch, wall squats, cossack squats, 20 swings L/R, get a feel for kb windmill

BS 1x? @225# but leave 1 rep in the tank. Rememberize that number.

4 min (2 min L/2 min R):
Clean
Squat
Press
(Rise from the squat locked out, rest in the rack position, kb never touches the ground)

Rest 2 min

10 kb c&j L/R to 100

Rest 2 min

30 L/R 1 arm swings or 60 heavy swings, 1 set

WODs for the next few weeks...

alright, so I know you guys like to just come workout, not think, then come back next time. I will do the thinking, but I wanted to give you a heads up about the next few weeks.

I'm not going to make our schedule rigid really, but I am going to try to have a bit more consistency in our routine.

I think the CC is working well as a part of the warmup. I also want to work in some light kb movements as well. They seem to loosen everything up pretty well. I'm still a bit aloof on the mobility stuff so be sure to stretch what we are using each time. 

We are backing off of the 20 rep back squat for a bit; I'm thinking we could use a mental break for awhile. Instead, we will be doing the "one lift a day" program, somewhat loosely, as detailed by Dan John. We will also be doing some tabatas.

So, we will still keep the variety and randomness but I will give you a peek of the movements we will work on each week.

Speaking of which, this week will feature: squats, miltary press, deads and heavy kb lifts.

For Monday 021813, at 5:15 am,

warmup with 30 light swings, snatches and cleans (15 L/R and not necessarily in that order), 4 total TGU, 1:45 plank.

7x5 DL

that is all.

Friday WOD

Friday WOD, 5:15 am 021513

warmup: stretch/mob on board, 30 kb snatch, 1:40 plank

Nancy - 5 RFT of:

15 OHS 95#
run 400 M

then,
50 reps of any vertical or horizontal pull, or any combination

Thursday WOD

Thursday 021413, 515 am

warmup: CC pullups, HSPU, bridges

plank 1:30, Janda 3x4

15 H2H swings, 15 snatch, 15 cleans TOTAL

AMRAP through the following circuit: 

kb clean & 8 jerks, L/R

HSPU, 2x75% reps, rest 30 sec b/t each set

DL 8x225#

kb clean and 8 jerks, L/R

*loaded carries of any kind and at least 75 meters or so between rounds of the circuit*

Saturday WOD

Saturday 020913 6 am

warmup: CC bridges and squats

3 chin over bar holds for max time, 1:15 plank, 3x3 Janda situps, handstand/headstand hold

BS 1x20

batwings 5x10 sec holds; 1 arm presses 2x5-3-2

5x2 of:
DL
MP 

Friday fun

Friday WOD 020813 515 am

Warmup with an easy 400, a moderate amount of light swings or snatches, 4
TGU, 1 handstand hold, 1 chin over bar hold & 1:15 plank

Litvinovs (courtesy to coach Dan John)

3 rounds of:
8 kb FS
200 M sprint

This is not necessarily for time. The squat to sprint transition needs to be instant but take plenty of time to recover between rounds. The load should be heavy.

Wednesday WOD

Wednesday WOD 020613 7:45

stretch/mob on board

ab: 1:15 min plank, Janda 4x2, 45 sec side plank L/R

warmup CC: squats, bridges, pullups

50 kb FS (load em up anyway you like)

5x5:
P Clean
Bent rows
P Curl
MP

100 kbs for time

Tuesday WOD

Tuesday 020513 at 5:15 am

stretch/mobility work is on the board, just a few minutes worth.

CC: one set of all 6 movements

abdominal work: 1 min plank, 3x2 Janda situps (with a partner)

BS: 
1x30 115#
1x30 135#

KB work:
1. jerks for 2 min L, rest 1 min, jerks for 2 min R
2. 150 kbs for time

Monday-Active Rest

no WOD on Monday 020413.

Follow this link to a guide for a 30 minute calisthenics/mobility/stretching set of drills and exercises from sealgrinderpt.com

scroll down to the WOD for yesterday titled YOGA+STRETCH+RECOVERY.

See you Tuesday.

Sunday morning movement

7:00 am, Sunday 020313

warmup: 1 min plank, shoulder dislocates, cossack squats, 15 scap pushups, 12 body ring rows, MP-BS-BNP-OHS 2x8 with barbell, 1 min plank

stretch the hammies, quads, cat-cow stretch, cobra-down dog

5 rounds:
waiter walk, 200M
DL 8x201#
kb rack walk, 200M
tire carry, down & back

Saturday WOD

Groundhog Day! 3:30 pm

Warmup with empty barbell: 2x8, 30 sec b/t sets
Power clean
Mil press
Back squat
Behind neck press
Good morning
front squat

Batwings 5x10 sec holds

BS 1x20

10 rounds:
10 swings L/R, 24kg
After every odd # set: 5 HSPU
After every even # set: 3 C2B