7.14.16

IMG_3491Cassies Babyshower

warm up

coach picks

____________________

Mobility:

your choice

______________________

WOD:

2 rounds

60 wall balls 20/14

50 t2b

40 cal Assault bike

rest 6 mins between rounds

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cool down: 200 m walk

2.10.16

air bike so bad

Warm up:

coaches choice

_______________

2k row for time/1 mile run if you’re up for the cold

_____________________

Mobility:

10-15 mins on shoulders and hips and whatever else YOU need.

________________

WOD:

Start when you are ready.

****Class does not have to go at the same time.**** 

1 mins Max cals on AB

2 min rest

1 mins Max cals on AB

2 min rest

1 min Max cals on AB

***Score is max cals total***

_________________

Extra Credit:

3×8 Glute Ham Raises on GHD

9.1.15

musclesareformen

Warm up:

coaches choice

____________________

Strength:

Bench press (partner or team up)

1 RM

________________________

WOD:

21-15-9

Power Snatch 95/65

ring push ups

_______________________________

Cool down:

200 m walk lacrosse ball on shoulders

7.15.15

myprecious

Warm up:

400 m run

30 sec handstand hold

20 jumping jacks

10 air squats

12 mountain climbers

spiderman crawl wall to wall 

_______________________________________

Mobility:

shoulders- lacrosse ball

banded hip liberator- 2 mins each leg

_____________________________________

WOD:

12 min alternating EMOM

6  deficit HSPU 45/35

6 pistols  (weighted for advanced athletes) (3 each leg)

______________________________________

Cool down: 

200 m walk

___________________________________________

Extra Credit: 

1 mile run for time

*log time into zen planner*

6.3.15

HSPU

Warm up:

400 m run

25 shoulder dislocates

3 bridge ups

9 jumping pull ups

30 sec HS hold

15 sec hold at bottom of ring dip

15 sec hold at top of ring dip

_______________

Mobility:

stretch shoulders and chest

1 min each side

______________________

Skill/Strength: 

1RM bench press

(split up into small groups to share the benches)

_________________

WOD:

12  min AMRAP

3 bar muscle ups

6 pistols

9 ring dips

__________________________

Cool down:

500 m row

__________________________

Extra Credit:

10 mins Mobility preferably on shoulders

5.13.15

imagesJAUQW8QD

Warm Up:

400 m run

10 kb thrusters (5 each arm)

3 skin the cats

10 jumping jacks

bear crawl wall to wall

______________

Mobility:

Wrist extension-

place palms of hands on ground, fingers pointed bake at you. 

Psoas- 

lay on top of kettlebell with handle inside hip, below last rib, but above

groin. Place it where that nice beach bod “V” is at (or will be soon).

____________________

WOD:

25 wall balls 20/14

20 burpees

25 wall balls 20/14

15 burpees

25 wall balls 20/14

10 burpees

25 wall balls 20/14

5 burpees

______________________

Cool down:

200 m walk then roll your glutes and hams

___________________

Extra credit: 50 AMSU

5.08.15 “Randy”

Randy

Warm Up:

30 DU’s

20 shoulder dislocates

10 DU’s

30 sec handstand hold

30 DU’s

3 skin the cats

______________

Mobility:

Dowel external rotation-

Rotate the arm on PVC out to the side (externally rotate the shoulder)

and grasp the dowel with your hand, thumb pointed towards the floor.

Lat loosening- 

foam roll lats

_________________

WOD:

“Randy” 

In honor of Randy Simmons, 51. A 27 year

LAPD veteran and SWAT member who was

killed Feb. 6th in the line of duty.

For Time:

75 power snatches 75/55

_______________________

Cool down:

200 m walk then lacrosse ball on scapulla

_______________________

Extra Credit:

5 x 5 back squat @ 65%