September 2015

September 2015

Goodbye September

WARM-UP: 2 Rounds of :30 drills Jumping jacks Lunges Arm circles forward Arm circles backwards Bar hang Handstand hold Push-ups Squats 1:00 Stretch SKILL: :45 at each station, :15 between station (2 Rounds) Wall Balls Burpees Airdyne (cal) 25 yd Shuttle Push-ups Dumbbell Thrusters KBS (2:00 Rest) WOD: 1000m Run 50 Sit-ups 1000m Row  

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“Grace”

WARM-UP: 200m Run Plyos SKILL: 5 Sets: 8 Reps of banded pull downs Then immediately 6 Ring rows WOD: “Grace” 30 Clean and jerks for time (135/95) Rest 3:00 800m Run for time Cash-out: 60 reps of your choice (or mixture): Sit-ups V-ups T2B    

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Handstand Clinic

This a clinic focusing on the progression and execution of the handstand.  Coach Meagan will be breaking down the movement entirely and showing athletes what needs to be accomplished in order to obtain an ideal handstand position.  Each participant will be taken through the progression of how to kick up efficiently, proper body positioning, fall safely among

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Don’t Skip Leg Day

WARM-UP: 200m Run 20 Kicks on your back(total) 200m Run 20 Walking lunges (total) 200m Run 20 Pelvic Raises 20 Squats SKILL: Back squat every :90 for 11:30 40% x 3 reps 50% x 2 reps 60% x 2 reps 70% x 2 reps 80% x 1 rep 85% x 1 rep 75% x ME reps

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Last Sunday of September!

WARM-UP: 2 Rounds: 250m Row 10 Barbell good mornings 10 Barbell back squats 10 Barbell S2O WOD: 5 Rounds (1:00 rest between rounds) 200m Run 9 DL (135/95) 6 Hang power clean 3 S2O Cash-out: 1:00 Plank 20 V-Ups :30 Plank 10 V-Ups  

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Double Under Flight Simulator

WARM-UP: :30 Drills X 2 Jumping jacks Good morning Seal jumps Air squats Push-ups Plank 1:00 Plank SKILL: Flight Simulator 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double Unders WOD: AFAP in 15:00 3 Burpees 5 Push-ups 7 Air squats 1 FSQ (155/105) 3 Burpees 5 Push-ups 7 Air squats 2 FSQ 3 Burpees 5 Push-ups 7 Air squats 3

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Lung Burner

WARM-UP: 400m Run 1 Set of fence drills 3 rounds of strict Cindy: 5 Strict pull-ups 10 Push-ups 15 Squats SKILL: 4 sets with :90 rest 3 Lunges beach leg + 10 Back Squats with the same weight. WOD: 20 Min AMRAP 400m Run 10 OHS (95/65) 10 Toe to ring

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Push Presses and Push Jerks

WARM-UP: 2 Rounds: 250m Row 10 Lunge to instep 10 Push-ups 10 Baby squats 10 Russian Swings SKILL: 3:00 Banded Shoulders :30 Bar hand :30 Knee above the hip swings 5 Sets of 6 Reps: 3 Push press + 3 Push jerks WOD: 4 Rounds: 15 Burpees 10 Power Cleans (135/95) 5 Shoulder to overhead

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Turkish Get-ups

WARM-UP: 400m Run PVC warm-up SKILL: 2 Rep Max Turkish get-up *Must perform 2 reps on the same arm without resting, then perform the same weight on the other arm for a total of 4 reps at the same weight WOD: With a partner: 40 Burpees 30 G2O (75/45) 30 Burpees 30 G2O 20 Burpees

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