WOD  “Fight Gone Bad”
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Three rounds of:
Wall-ball
Sumo deadlift high-pull, 75 pounds
Box Jump, 20″ box
Push-press, 75 pounds
Row (Calories)
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In this workout you move from each of five stations after a minute.  The clock does not reset or stop between exercises.  This is a five-minute round from which a one-minute break is allowed before repeating.  On call of “rotate”, the athletes must move to next station immediately for best score.  One point is given for each rep, except on the rower where each calorie is one point.
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Mobility: 10min weakness, have them think on this (how is my front rack, squat, OH, etc)
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Moose

 

 

Skill/Lift
1:00 Plank Hold
Rest 30
1:00 Side Plank Hold
Rest 30
1:00 Other Side Plank Hold
Rest 30
2 Rounds
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WOD
12 MInute AMRAP
100m Run
10 Dumbbell Ground to Overhead
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Mobility: Gut smash
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Jimmy

 

Lift: Walking Lunge Stations
Plate Overhead
Barbell Front Rack
Barbell Overhead
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WOD
5 Rounds NOT for time*
10 Seated Box Jumps (Sitting on Med Ball, Jumping onto Box)
10 Hang-to-L’s**
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Mobility: LAX ball to butt cheeks
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Cat
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Good Luck to Cody and Lauren this weekend, they are both competing at The Granite Games in St. Cloud, Minnesota.  It’s a big competition with lots of Games athletes.  Here’s a link:
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Lift: Power Clean 8×1

60%-70%-80%-85%-90%-AC-AC-AC*
*AC = Athlete’s Choice…feeling good, keep going up.  If not, stay around 85-90%
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WOD
Every Minute on the Minute for 10 min:
10 Burpees
1 Clean (Power or Squat)
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Score is total weight cleaned.
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Mobility: internal rotation (bully stretch) grab a post behind back sink down, hunt around
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Hugo is moving very well

Lift/Skill Alternating EMOM

5 Strict HSPU (abmat or deficit as necessary)
30 Seconds of max double unders
For 10 Minutes
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WOD
Run 400m
15-12-9
HSPU
C2B Pullups
Run 800m
15-12-9
Toes to Bar
Ring Dips
Run 400m
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Mobility: shoulder work OH banded and smashing
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The Basics
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The squat is one of, if not, the most fundamental movements we perform in life and in the gym. Being good at it is important. We squat everyday as part of our warm-up. Don’t pass up this opportunity to perfect your squat. Fighting for good position on every rep you perform will make you better. Move with purpose.

Monday

Lift: Back Squat
6-4-2 @60%-70%-80%
6-4-2 @70%-80%-90%
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WOD
Partner WOD, Alternating Exercises
10 Rounds of:
15 Wall Ball Shots
15/10 Calorie Row
15 KB Swings
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Mobility: Splits using the bands
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Heath and Jimmy – easiest way to carry a plate….?

Skill/Lift:
1 muscle-up every 15 seconds for 5 minutes or
6 pull-ups/6 dips EMOM 5 min.
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WOD: Test Day
L-sit for time
max weighted pull-up, 1 rep, score weight
plank hold for time
30 burpees over the bar for time
Hand stand walk for distance (3 sets of shoulder taps)
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Mobility: banded shoulder work

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Devin

 

Lift: Hang Snatch 1-1-1-1-1
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WOD:
run 400
12 thrusters 95/65
5 rounds
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Mobility: banded hip work, spend some time opening the hips before the lift

Blue Box in The Big Easy