Friday, June 23, 2017

06.23.17

Fitness
A.30 minute block
-15 d-bell front squats
-90/90 rotation X 6 (alternate)
-3-5 bar dips
-10-15 hollow rocks
-special shoulder #2 X 20 seconds ea
-60 seconds of bear/crab crawl (mix and match)
B.mobility
-thoracic bridge X 15 seconds ea
-special shoulder #2 X 60 seconds ea
-floor german hang X 30 seconds
-elevated child’s pose X 30 seconds

Performance
A.thruster X 5 X 5; rest 30 seconds-start @ ~ 40% of front squat for first set and add weight each set.
B.15:00 Block
-5 supinated pull-ups
-8-12 ring push-ups w/RTO
-30 seconds of hollow plank (hollow body hold)
-special shoulder #1 X 20 seconds ea
C.Mobility
-elevated child’s pose X 10 deep breaths
-10-20 toggle rolls
-bretzel X 60 seconds ea
*add weight to pull-ups if max is over 10

Thursday, June 22, 2017

06.22.17

Fitness
A.AMRAP in 15:00
row 800 meters
then, w/time remaining...
10 alternating D-bell snatches
15/10 push-ups
50 single jump rope reps
100 meter sandbag carry @ 60/45
B.mobility
-special shoulder #1 X 60 seconds ea
-foot on rig X 30 seconds ea
-single leg seiza X 60 seconds (back and forth)

Performance
A.5 sets for total time
AB 15 cals
15 jumps over hurdle @ 21/16
15 NJ burpees
rest 2:00 b/t sets
B.Mobility
-dorsi X 60 seconds ea
-single leg seiza X 60 seconds (back and forth)
-floor german hang X 30 seconds

Wednesday, June 21, 2017

06.21.17

Fitness
A1.snatch grip DL @ X111 X 8  X 3; rest w/child’s pose  X 30 seconds
A2.supinated chin over bar hold  X 20-30 seconds  X 3; rest w/OA lat stretch X 20 seconds ea
A3.run 20 seconds @ 90% X 7; rest/walk 60 seconds
B.Mobility
-bretzel X 60 seconds ea
-dorsi stretch X 60 seconds ea
-sphinx X 60 seconds

Performance
A.In 12:00, work to a heavy 2 rep clean and jerk.
B.run 200 meters @ 90% X 5; rest/walk 90 seconds
C.mobility
-foot on rig X 45 seconds ea
-PVC balance (barefoot) X 60 seconds
-bad X 60 seconds ea
-special shoulder #1 X 60 seconds ea
*compare to 050317

Tuesday, June 20, 2017

06.20.17

Fitness
A.3 rounds for time
row 500 meters
15 wall ball shots
10/6 p.lette push-ups
B.mobility
-90/90 external rotation X 60 seconds ea
-special shoulder #1 X 60 seconds ea
-wrestler’s bridge X 20 (alt)
*compare to 050217

Performance
A.AMSAP of L-sit.
B.AMRAP of strict TTB or knees to elbows.
*compare to 050217
C.3 sets @ 80%-85%-90%
row 300 meters
20 wall ball shots
10/6 pull-ups
10 burpees box step-ups @ 24/20
rest 2:00 b/t sets
*goal is faster time each set.
D.mobility
-OA lat stretch X 30 seconds ea
-90/90 internal rotation X 300 seconds ea
-bretzel X 60 seconds ea

Monday, June 19, 2017

06.19.17

Fitness
A.In 10:00, work to a heavy 5 rep front squat @ 20X0.
B.AMRAP of one arm DB presses w/45/25 dumbbell.
C.run 1 mile for time
D.Mobility
-bad stretch X 60 seconds ea
-special shoulder #2 X 30 seconds ea
-foot on rig X 45 seconds ea
-single leg seiza X 30 seconds ea
*compare to 050117

Performance
A.In 12:00, work to a heavy 2 rep snatch.
B.run 2 miles for time
C.2 sets
-bad stretch X 30 seconds ea
-dorsi stretch X 30 seconds ea
-special shoulder #2 X 30 seconds ea
*compare to 050117

Friday, June 16, 2017

06.16.17

Fitness
A1.clean grip DL @ X111 X 6-8 X 5; rest w/sphinx X 30 seconds
A2.supinated pull-ups X 3-5 X 5; rest w/OA lat stretch X 20 seconds ea
A3.run 60 seconds @ 90% X 5; rest/walk 60 seconds
B.mobility
-dorsi stretch X 60 seconds ea
-single leg seiza -move back and forth for 60 seconds
-bad X 60 seconds ea

Performance
A.1 clean + 2 jerks X 5; rest 90 s-2:00-start @ ~ 70% and go from there
B.5 sets
-5 hanging leg raises (passive shoulders)
-12 hollow rocks
-1 get-up ea side
-cyclic Z2 for 60-90 seconds
C.Mobility
-thoracic bridge X 15 seconds ea
-elevated child’s pose X 60 seconds
-seated pike X 60 seconds
-sphinx X 60 seconds

Thursday, June 15, 2017

06.15.17

Fitness
A.5 sets for time
12 cals on AB
10 DB push-presses
40 reps jump rope
rest 2:00 b/t sets
*score is total work time
*Coach note:
choose weight for push-presses that allow for 12-15 reps fresh
student may choose neutral grip or pronated for push-presses.
B.mobility
-foot on rig X 30 seconds ea
-special shoulder #2 X 60 seconds ea
-bretzel X 60 seconds ea

Performance
A1.L-hang-to-TTB  X 4-5 X 3; rest w/feet elevated glute bridge X 20 seconds
A2.tuck sit X 20-25 seconds X 3; rest w/toggle roll X 10-20
B.AMRAP in 14:00
100 meter sandbag carry @ 60/45
5 wall walks
20 box step-ups @ 24/20
C.mobility
-special shoulder #2 X 60 seconds ea
-bad x 60 seconds ea