[Saturday] AM Volume

AM
[A] Warm-up

[B] For Time:
Run 8 laps
40 DL (#225)
40 WB (#20)
40 Burpee over bar
40 Burpee over bar
40 WB (#20)
40 DL (#225)
Run 8 laps

30:28

[Friday] 01.14.17 PM Snatch + Row Intervals

PM
[A] Warm-up

[B] Take 12 minutes to build to heavy snatch double (Power)
95, 115, 135, 155

[C] Back Squat 4x5 (Add 5-10 from Tuesday) (#265)

[D] 3 Rounds 
500m Row
20 Burpee over ERG

* Set rest to 5 minutes on rower.

~ 50 seconds on burpees and 1:44 on rows

[Thursday] 01.12.17 AM Gymnastics + PM Mobility Work (Squat)

AM
[A] Warm-up

[B] 20 min EMOM
1.) Max strict HSPU
2.) Rest
3.) T2B
4.) Rest

6/10, 1/10, 4/8, 4/8, 3/6

[C] 15 min EMOM
1.) Max C2B
2.) Hollow body hold-ground
3.) Rest

6/:30, 6/:30, 5/:28, 3:26, 3:24


PM

Mobility Work- Squats

[A] Assessment

Tight Hamstring, and limit ankle mobility

[B] Pre-work band work

1.) Isolated hip band into a lunge- 2 minutes/side

2.) Hamstring flossing- 1 minute/side

3.) Ankle stretch on box or band (Ankle should always track straight over toe)

[C] Warm-up

1.) Squat with band under glute- 2x:30 (No broken back/knees out- in upright position)

2.) Squat on a medicine ball (Over with glute activation)

3.) Step-up on box with only glute activation (1x10/side) 

[D] Work

1.) Medial glute lacrosse ball (massage muscles around IT band)

2.) Plantar lacrosse ball massage (Below heal and below toes towards arch but not in arch)- Amazing for upper and general stretch works everything downstream- Test- by performing forward fold)

3.) Lunge with opposite foot on wall- Activate glute for more hip stretch)

[Wednesday] 01.11.17 Team Wod

PM
[A] Warm-up

[B] Teams of 2, one partner working at a time
2K Row
200 DU
20 Clusters (#115)
1500m Row
150 DU
15 Clusters (#155)
1K Row
100 DU
10 Clusters (#185)

34:14

[Tuesday] 01.10.17 PM BS/DL + Open 16.3

PM
[A] Warm-up

[B] Using 90% of 10RM Back squat 4x5 (#255)

[C] Deadlift 3x8 @ 67% 4.1.1.1 (#295)

[D] Open 16.3
7 min AMRAP:
10 Power Snatches (#75)
3 Bar MU (I did 5 C2B)

93

[E] Accumulate 250 yards sled push (#185)

[Monday] 01.08.17 PM C&J+ Metcon + Gymnastics

PM
[A] Warm-up

[B] Take 12 minutes to find heavy C&J
135, 155, 185, 205, 225, 245

[C] 3 Rounds of:
10 Cal row
10 Thrusters (#95)
10 Bar facing burpees

* 6 min time cap
* 5 minute rest between rounds

5:31, 5:28, 5:48

[D] 12 min EMOM
1 Rope Climb
5 Ring rows (0030)

[E] 4x3 Eccentric Bodyweight pull-ups (7000)
Superset with 10 shuttle push-ups

[F] 30 minutes of sauna

[Friday] 01.06.17 PM Snatch + Row Intervals

PM
[A] Warm-up

[B] Take 10 minutes to build to a heavy Snatch (Power or Squat)

[C] Using that weight
OHS 3x5
95, 115, 135, 155, 185

[D] Using 105% of heavy snatch
Snatch grip DL 3x5
155

[E] 5 Rounds Rowing intervals
150m sprints
2 minute rest between rounds