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Sundays Training

7/17/2016

WOD
Warm Up:
Complete 15 min of
Step Ups x 10
Scap Push Ups x 10
Ring Rows x 10
Squats x 10
Commando Roll x 14m

Conditioning:
'Angie'
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
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Fridays Training

7/14/2016

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Handstands with Dave Davy

WOD
warm up:
Complete as many rounds as possible in 7 minutes of:
25 double-unders
5 burpee pull ups

Conditioning
5 rounds for time of:
50 double-unders
dumbbell squat cleans, 15 reps
15 burpees
50 double-unders
Rest 2 minutes

prehab & cool down:
active pigeon 2 x 10reps
cuban rotations 2 x 12 reps @ 6221

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Thursday's Training

7/13/2016

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PHASE 3: LEGS
warm up:
Complete 3 rounds of
Calf raises single leg x 10reps (+10s Hold)
skips x 100reps
Walking Lunges x 10 steps

strength:
complete 4 rounds of:
Front Squat x 3 @3s hold (80-85-85-80)
Duck Walk x 14m

complete 4 rounds of:
Single Leg Jumps x 10 on each leg
Sissy Squat Hold x 30s

prehab & cool down:
fig. 4 lifts 2 x 10 (+10s)
Diagonal Stretch 2 x 10 (+10s)

PHASE 3: BAS
warm up:
complete 3 rounds of:
German Hang x 15-30sec
One Arm Hanging drill x 5reps
scapula push ups x 10reps

strength:
complete 4 rounds of:
Archer Pull Ups
handstand push ups x 5

complete 3 rounds of:
Forward Rolls on Rings x 3
Ring Dips x 5

complete 1 rounds of:
Pistol Squat + One Arm Push Up 8-6-4-2 ON EACH SIDE

prehab & cool down:
complete 2 rounds of:
tx spine opener x 30reps (hold for 30sec oblast rep)

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Wednesday's Training

7/13/2016

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PHASE 3: SAS
warm up:
complete 3 rounds of:
Supinated Grip Hangx 30sec
One Arm Hanging drill x 5reps
scapula push ups x 10reps

strength:
complete 4 rounds of:
Skin the Cat x 3-5reps
Arching Active Hang x 30sec

complete 4 rounds of:
Planche lean x 20sec
Arching Active Hang x 20sec

Complete 10 rounds of:
Lever Drops x 5 reps + Seal Walk x 7m

Prehab:
Cuban Wall Slides x 10reps

WOD
warm up:
Complete 7min of each for 7 reps
Kettlebell Windmills
Inversted Burpeee

Conditioning:
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

prehab & cool down:
Jefferson Curls 2 x 10 (+10sec)
Cuban Wall Slides 2 x 20reps

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Tuesday's Training

7/11/2016

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PHASE 3: OLY
warm up:
Barbell Mobility

strength:
Prep: Snatch first pull ups x 20reps @90%
complete 5 rounds of:
power clean x 2 + 1 x Jerk @ 75%
Pressing Snatch Balance+OHS x 3reps @ AHAP
back squats x 3reps @ 70-75-80-75-75%

prehab & cool down:
Hyper +reverse Hypers 2 x 10(+10sec)
Floor T, W, I 2 x 10 (+10sec)
Jefferson Curls 2 x 10 (+10sec)

PHASE 3: LEGS and BAS
See yesterdays training

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Mondays Training

7/10/2016

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PHASE 3: LEGS
warm up:
complete 10 min of:
German Hang x 15sec
Single Leg Skips x 75reps each
Lat-tri insertion stretch x 60sec

strength:
complete 4 rounds of:
Back Squats x 5 @75%
Hyper Extensions x 10 reps (10sec hold on last rep)

complete 4 rounds of:
Pistol Squat hold x 30s
Broad Jumps x 5reps

prehab & cool down:
active pigeon 2 x 10 (10s hold on last rep)
one leg good-morning 2 x 10 (10s hold on last rep)

PHASE 3: BAS
warm up:
complete 3 rounds of:
German Hang+Back Support x 30sec ea
Scap Push Ups + Scoop Rocks x 20reps ea
Cuban Wall Slides W to Y x 10reps

strength:
complete 4 rounds of:
Muscle Ups x 5reps
handstand push ups x 5

complete 4 rounds of:
Frenchie x 3reps @ 3s
Parallete Dip Push Ups x 5reps

L sit to Shoulder Stand x 10min

prehab & cool down:
Cuban Rotation x 5 @ 6221
Floor WYI raise x 10 reps each

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Tuesdays Training

7/4/2016

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PHASE 3: OLY
warm up:
Barbell Mobility
strength:
Snatch first pull ups x 20reps @90%

complete 5 rounds of:
power clean x 2 + 1 x Jerk @ 75%
Pressing Snatch Balance+OHS x 3reps @ AHAP
back squats x 3reps @ 70-75-80-75-75%

prehab & cool down:
Hyper +reverse Hypers 2 x 10(+10sec)
Floor T, W, I 2 x 10 (+10sec)
Jefferson Curls 2 x 10 (+10sec)

PHASE 3: BAS
warm up:
complete 3 rounds of:
German Hang x 15-30sec
One Arm Hanging drill x 5reps
scapula push ups x 10reps

strength:
complete 4 rounds of:
Archer Pull Ups x 3
handstand push ups x 5

complete 4 rounds of:
Pull Up Hold x 30s
ring push ups x 5-8

10min of MuscleUps

prehab & cool down:
wall cuban rotations x 2min
Wall Cuban Slides x 2min

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Mondays Training

7/3/2016

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PHASE 3: LEGS
warm up:
Complete 1 Round of:
Run 500m
Row 500m
duck walk x 30 reps on each leg

strength:
complete 4 rounds of:
front squat holds x 3reps @ 3s Hold 80-80-85-85%
harop curls x 7 reps on each leg

complete 4 rounds of:
Run x 800m
Overhead Squat Holds x 20s

prehab & cool down:
active pigeon 2 x 10 (10s hold on last rep)
fig. 4 lifts 2 x 10 (10s hold on last rep)

PHASE 3: BAS
warm up:
complete 3 rounds of:
German Hang x 15-30sec
One Arm Hanging drill x 5reps
scapula push ups x 10reps

strength:
complete 4 rounds of:
Archer Pull Ups x 3
handstand push ups x 5

complete 4 rounds of:
Pull Up Hold x 30s
ring push ups x 5-8

10min of MuscleUps

prehab & cool down:
wall cuban rotations x 2min
Wall Cuban Slides x 2min

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Thursdays Training

7/2/2016

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PHASE 3: LEGS
warm up
complete 10 min of:
Back Support x 15sec
skips x 100reps
Lat-tri insertion stretch x 60sec

strength:
complete 4 rounds of:
Back Squats x 5 @70-72.5-75-75%
Reverse Hypers x 10 reps (10sec hold on last rep)

complete 4 rounds of:
Pistol Squat hold x 20s
Broad Jumps x 5reps

prehab & cool down:
active pigeon 2 x 10 (10s hold on last rep)
one leg good-morning 2 x 10 (10s hold on last rep)

PHASE 3: BAS
warm up:
complete 3 rounds of:
German Hang x 15-30sec
One Arm Hanging drill x 5reps
scapula push ups x 10reps

strength:
complete 4 rounds of:
Archer Pull Ups
handstand push ups x 5

complete 4 rounds of:
Pull Up Hold x 30s
ring push ups x 5-8

10min of MuscleUps

prehab & cool down:
wall cuban rotations x 2min
trap 3 raise 2 x 10(+10s)

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Fridays Training

6/30/2016

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PHASE 3: Hand balancing with Dave

FRIDAY WOD
warm up:
complete 3 rounds of:
500m Run
7m forwards and back wards bear walk
Back Support walk x 7m

Conditioning:
complete 4 rounds of:
50-meter weighted lunge
350-meter farmers carry

Complete 10 min of:
Skipping

prehab & cool down:
active pigeon 2 x 10reps
cuban rotations 2 x 12 reps @ 6221

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