Tuesday August 12 2014

Prep 

Coach's choice dynamic- sprinting mechanics

Dead bug 2 min 

Inch worm 1 min 

Beat swing 30 sec 

Strength 

Build to a 5 RM Deadlift 

 

Conditioning 

100m sprint EMOM for 10 min 

Rest 2 min

5 min EMOM 5-10 chest to bar 

Recovery

Calf smash 

Group stretch 

Monday August 11th 2014

I had a fantastic weekend at the CrossFit Football seminar. The way CrossFit is evolving is absolutely phenomenal and I can not way to see where it takes us. I will elaborate more later on this week when I am back home and settled. 

Prep 

5 min focused glute mobility

8 min AMRAP 

Row 250m 

10 scapular pull ups 

12 push up to side plank 

Strength 

3 rounds for quality 

5 strict T2B 

5 strict pull ups 

5 strict ring dips or muscle ups 

WOD 

"Balls Deep" 

30 deadlifts

30 HSPU

30 back squat

* weight for barbell movements MUST be the same

** No rack is used for this WOD 

Recovery 

25 banded good morning 

25 GHD sit ups 

Bretzle- 2 min per side 

Friday August 8th 2014

Prep 

Tabata 

Double unders 

Burpees 

Strength 

Back squat 

12-8-6-3-3 

Conditioning 

10 min AMRAP

1 wall ball, 1 power clean 

2wall ball,2 power clean 

Etc until the time is up

Recovery 

Couch stretch

Banded shoulder stretches 

Thursday August 7th

Prep 

Hip mobility 

5 min AMRAP 

Run 200m 

10 push ups 

5 beat swing 

Strength 

1-5 L-pull ups / strict pull ups EMOM 

Conditioning

3RFT

5 wall walks 

10 power cleans 95/135 

15 air squats 

Recovery

Thread the needle

Wednesday August 6th

Prep 

10 of each;

Arm circles 

Pass through's 

False grip pass through's 

3x

10 doubles 

20 jumping jack 

30 mountain climbers

Strength 

Push press

10-8-6-4-2 

Conditioning

100 doubles 

20 Burpees 

400m run 

60 cal row 

100 doubles 

Recovery

Calf smash 

Calf stretch 2 min per side 

Tuesday August 5th 2014

Prep 

Quad smash with oly bar or grid roller-2 min per side 

10 min AMRAP 

200m run 

20 banded good mornings 

10 inch worm 

Strength

5x3-5 ring dips or muscle ups- rest 1 min between rounds 

Conditioning

18 min AMRAP 

1 mile run to buy in then; 

3 Deadlift 205/255 

6 toes to bar

9 push ups 

Recovery 

Walk 400m 

Alexander shoulder stretch on wall 

Saturday August 2 2014

Prep 

Hip mobility -5 min 

Run 1 mile 

Burgner warm up 

 Skill transfer exercises 

Strength 

2x3 clean and jerk at 70% 

2x2 clean and jerk at 80% 

1x1 clean and jerk at 90-100% 

Conditioning 

50 WBS 

40 KBS 

30 WBS 

20 KBS 

10 WBS 

*7 min time cap 

Recovery 

10 min skill work 

Stretch