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5/12/17

PreHab: Scapular Activation, Shoulder Prep

Warm-up: Pull-up Variations & Holds

Specific: Barbell Complex

Strength: Push Press *build to a heavy set of 1 for the day.

WOD

Rx: 10x
2 Pushpress @75-80#
3-5 strict pull-ups

Rx+:10x
2 Pushpress @75-80#
3-5 strict c2b pull-ups

Option 1: 10x
2 Pushpress @70-75%
3-5 strict-ish pull-ups

Option 2: 10x
2 Pushpress @
5-7 hard ring rows

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5/11/17

Warm-up: Push-up Variations, Agility Drills, Runs

Specific: Barbell Complex *build to working weight

WOD: 

Rx: 15-12-9-6
Power Cleans@ 60-65%
Burpee Bar Hops
300m Run

Option 1: 15-12-9-6
Power Cleans@ 55-60%
Burpee Bar Hops
300m Run

Option 2: 12-9-6-3
Hang Power Cleans@
Burpee Bar Hops
200m Run

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5/10/17

PreHab: Glute Activation, Core Activation

Warm-up: Squat Variations, Jump Variations,

Strength: Front Squat *Build up to a heavy one for the day

WOD

Rx: 5x
5 Front Squats @ 70-75%
9 Box Jumps

Rx+: 5x
5 Front Squats @ 75-80%
9 Box Jumps

Option 1: 5x
5 Front Squats @ 60-65%
9 Box Jumps

Option 2: 5x
9 Front Squats @ light
5 Box Jumps

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5/9/17

PreHab: Scapular Activation, Shoulder Prep

Warm-up: Agility Drills + Runs, Pull-up Variations, Hold, Dips, Support

Skill: Handstand Push-ups, Handstand Walking

WOD: 

Rx: AMRAP 25mins
600m run
21 HSPU
15 Pull-ups
9 Dips

Rx+: AMRAP 25mins
600m run
21 HSPU
12 Muscle-ups

Option 1: AMRAP 25mins
600m run
15 PROM HSPU
9 Pull-ups
9 Dips

Option 2: AMRAP 25mins
400m run
15 DB Press
12 Assisted Pull-ups/Ring Rows
9 Push-ups

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5/8/17

PreHab: Glute Activation, Core Activation

Warm-up: KB Complex

Specific: Deadlift, L-Hold review

Strength: Deadlift *Build up to a heavy 2 rep Deadlift for the day

WOD: 

Rx: 7x
3 Deadlifts @80-85%
6 Hvy KB Swings
15-30sec L-Hold

Option 1: 7x
3 Deadlifts @70-75%
6 Hvy KB Swings
10-15sec L-Hold

Option 2: 7x
5 Deadlifts @ (mod)
7 Hvy KB Swings
15-30sec Hollow Hold