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WODS 26.06-01.07

Monday June 26, 2017 Title: Cycle 2 Week 2 Day 1 Warmup: Warmup: 5:00 General Dynamic Mobility: See "Hip Mobility" A) Strength: Every :90 for 10 sets perform: Scaled: even: 1 Snatch Balance + 2 Overhead Squats odd: 3 High Hang Power Snatch Rx'd: even: 3 Snatch Balance odd: 3 High Hang Squat Snatch Technique focus here today, stick at weights which allow you to have perfect technique. -Chest DOES NOT dip forward if this is done correctly. Focus is on the generating power by closing the hip aggressively and dropping fast. B) Metcon: 5 Rounds (Rest equal to work) Aerobic= 80% output : Scaled: 7 Npubbj 20 inch 14 Russian Kb Swings 16-20/20-24kg 21 Calorie Row Rest (Equal to work) Rx'd: 8 Npubbj

WODS 19.06 - 23.06

Cycle 2 Week 1 Monday June 19, 2017 Title: Mobility: Hips A) Hip Warmup: My suggestion would be to set the clock for 10:00 and have people run through as many rounds as they can do. However, when using movement for mobility, conscious effort and attentino is requred. If athletes just go through the motions with poor movement, they will continue to be poor movers. Here are the four exercises to run through, watch the videos please. 10:00 "Amrap" of Hip Twists 6-8/leg Hurdle Unders 5/leg Hip Switches (Scaled) or Hip Switch Through (Rx'd) 5/side Hip Opening Crawl 3/side forward + 3/side backwards or (up mat, then down mat) B) Rear Foot Elevated Banded Hip Distraction : This is the cooldown if p

Testweek 12.juni-16.juni

Monday June 12, 2017 Warmup: Snatch Prep: 1:00/leg Kb Ankle Dorsiflexion 1:00/leg Couch Stretch 1:00/arm Banded Lat Stretch A) Strength: Scaled: A. Power Snatch/Snatch- Take 15:00 and build to a max. B. Back Squat- Take 15:00 and build to a max 1,2 or 3 rep. Rx'd: A. Power Snatch/Snatch- Take 15:00 and build to a max. B. Back Squat- Take 15:00 and build to a 1 rep max. B) Metcon 2:00on/2:00 off x 4: Scaled: 8 Pullups or Jumping Pullups 9 H.R. Pushups 10 Hang Clusters @ 30-45kg Max Shuttle Run til finish Rx'd 8 C2b Pullups 9 Hspu 10 Clusters @ 45/60kg M

WODS 5.juni - 10.juni

Monday June 5, 2017 Warmup: 5:00 General Dynamic A) Mobility:: Oh Mobility w/ medball Can use small plates rather than medball. B) Strength: Scaled: A. Every :90 for 6 sets perform: 1 Power/Squat Snatch -Rest 5:00- B. Every :90 for 6 sets perform: 1 Power/Squat Clean Rx'd: A. Every :90 for 6 sets perform 1 Squat Snatch -Rest 5:00- B. Every :90 for 6 sets perform 1 Squat Clean *Build in weight this week, testing next week. C) Metcon- :30on/:30 off 15: *Each :30 is an amrap. Scaled: 1- Du's or Du Practise (NO SINGLES!!!!) Practise Du's 2- Gr to Oh @ 30-45/45-60kg (Focus on perfect reps) 3- Npubbj 20 inch Rx'd: 1- Gr to Oh @ 50/75kg (Perfect reps under fatigue) 2- Npubbj 20/24 inch 3- Du's *Lo

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