Monday, 8 May 17

De-Loading Week...

Warmup: 
500m Row, then 2 Rounds...
- 10 PVC Shoulder Pass Through
- 10 Ring Rows
- 10 "I love me's"
- 5 Downward Dog/Cobra
- 5 Inchworms
- 5 Cossack Squats (each side)
- 10 Romanian Deadlift (PVC or Barbell)



Strength #1:
Shoulder Press 5 reps @ 40% of 1RM Shoulder Press 5 reps @ 50% of 1RM Shoulder Press 5 reps @ 60% of 1RM

Strength #2:
Deadlift 1x5 at 40% 1RM Deadlift 1x5 at 50% 1RM Deadlift 1x5 at 60% 1RM

WOD:
For time: 100 Double Unders (no scales - make 100 attempts if necessary)

Monday, 1 May 17

Warmup:
5 Walking RDL and leg swings
5 Downward dog push-ups
5 Marching bridge (each side)
5 Barbell good mornings
5 Sots press (PVC or bar)
30 seconds Hollow body hold on bar
10 Bent-knee iron cross (each side)
10 Squat to stand
10 Jumping pull-ups
10 Single leg deadlifts (each side)

Strength:
Deadlift 1x5 at 75% 1RM Deadlift 1x3 at 85% 1RM Deadlift 1x1+ at 95% 1RM

WOD:
21-15-9 reps, for time of: Shoulder-to-Overhead, 135/95 lbs Chest-to-bar Pull-up

Friday, 21 Apr 17

But by all means, get jacked for Deadlifts first!!!

Warmup #1:
400m Row
5 Banded good mornings
10 yards Frankenstien
10 yards Walking RDL and leg swings
15 Squat to stand
15 Bent-knee iron cross (each side)

Strength:
Deadlift 1x3 at 70% 1RM Deadlift 1x3 at 80% 1RM Deadlift 1x3+ at 90% 1RM

Warmup #2:
10 yards Pigs on ice skates
5 Wall ball shots
5 Burpee pull-ups
30 seconds Hollow body hold on bar
10 Ring out the towel (each side)
5  Roll to candlestick with hands down

WOD:
"Jackie"
For time:
Row, 1000 m
50 Thrusters, 45/35 lbs
30 Pull-ups

Wednesday, 12 Apr 17

Deadlifting with Jason Khalipa, 2008 CrossFit Games champion
Warmup:
5 Squat to stand
5 Downward dog push-ups
30 seconds Handstand hold against wall or free standing
5 Back stroke (each arm)
10 Single leg deadlifts (each side)
10 Handstand shrugs
10 yards Walking RDL and leg swings
10 yards Frankenstien
10 Headstand to push-up

Strength:
Deadlift 1x5 at 65% 1RM Deadlift 1x5 at 75% 1RM Deadlift 1x5+ at 85% 1RM

WOD:

15 min AMRAP

21 GHD Sit-ups 14 One-arm Dumbbell Push Jerks, pick load

XTRA:

Tabata GHD Hip Extension

Score total reps

Wednesday, 5 Apr 17

Warmup:
50 Double unders
5 Burpee pull-ups
5 Banded good mornings
10 yards Walking RDL and leg swings
10 Jumping jacks
10 Bent-knee iron cross (each side)
10 Arms (over and back)
10 Squat to stand

WOD:
5 rounds for time of: 10 Bar Facing Burpees 10 Deadlifts, 1x bodyweight 10 Kettlebell Swing (American)s, 53/35 lbs

Thursday, 30 Mar 17

Why a 10 Damper Setting is not "better"

Warmup:
20 easy pulls on rower
10 yards Pigs on ice skates
10 yards Walking RDL and leg swings
20 medium pulls on rower
10 Banded good mornings
10 yards Frankenstien
20 hard pulls on rower
10 Squat to stand
10 Single leg deadlifts (each side)

WOD: For time - Every minute on the minute, alternate between... - Row Calories, 1 min - 5 Deadlifts, 1.5x bodyweight, 1 min ****Repeat until you row a total of 200 cal**** (If you used the rower on Tue, use the Assault bike today)