Wednesday, June 27
WOD:
"Morrison"
50-40-30-20-10
Wall Balls (20/14)
Box Jumps (24/20)
KB Swings (53/35)
Don't forget to come to the Talon 2 to Tango Throwdown THIS Saturday to support our athletes competing in the heat!!!
Thursday, June 28, 2012
Wednesday, June 27, 2012
06.26.2012
Skill:
10 min knee-to-elbow drills
WOD:
Full squat clean ladder:
At the start of each minute do 20 double unders or 50 singles. Then do a single squat clean before the minute is up. Each minute progress to a heavier weight up the ladder.
When you hit failure, perform burpees at 70% of your max burpees/minute while the rest of the class finished the ladder.
Weights: 25-35-45-55-65-75-85-95-105-115-125-135-145-165-185-205
Mobility:
Unglue feet on ball
Bully stretch-neck tie in
Anchored thoracic extension
Sink stretch
10 min knee-to-elbow drills
WOD:
Full squat clean ladder:
At the start of each minute do 20 double unders or 50 singles. Then do a single squat clean before the minute is up. Each minute progress to a heavier weight up the ladder.
When you hit failure, perform burpees at 70% of your max burpees/minute while the rest of the class finished the ladder.
Weights: 25-35-45-55-65-75-85-95-105-115-125-135-145-165-185-205
Mobility:
Unglue feet on ball
Bully stretch-neck tie in
Anchored thoracic extension
Sink stretch
Monday, June 25, 2012
06.25.2012
Skill:
10 min double under practice
WOD:
"Hope"
3 rounds - 1 min each
Burpees
Power snatch (75/55)
Box jumps (24/20)
Thrusters (75/55)
Chest-to-bar pullups
Mobility:
Wall squat
Figure-4 on wall
Straight leg hamstring stretch
10 min double under practice
WOD:
"Hope"
3 rounds - 1 min each
Burpees
Power snatch (75/55)
Box jumps (24/20)
Thrusters (75/55)
Chest-to-bar pullups
Mobility:
Wall squat
Figure-4 on wall
Straight leg hamstring stretch
06.22.2012
Skill:
Turkish get up instruction and practice
WOD:
21-15-9
Deadlift (225/155) - do no more than 75% 1RM
Thrusters (95/65)
Turkish get up instruction and practice
WOD:
21-15-9
Deadlift (225/155) - do no more than 75% 1RM
Thrusters (95/65)
06.21.2012
Skill:
Open/Close shoulder hollow body drill
5x5: on the bar hold hollow body for 5 seconds then opening the shoulder for 5 seconds
WOD:
4x400 m sprints @ 90%
-rest 2 min between splits
*25 burpee penalty for every split that varies from your first split by 10+ seconds
Mobility:
Ball on 1st Ron
Palpate sub scapula w/ball
Unglue tricep with ball
Ball on external rotators
Ball on Pec
Roll out lat
Open/Close shoulder hollow body drill
5x5: on the bar hold hollow body for 5 seconds then opening the shoulder for 5 seconds
WOD:
4x400 m sprints @ 90%
-rest 2 min between splits
*25 burpee penalty for every split that varies from your first split by 10+ seconds
Mobility:
Ball on 1st Ron
Palpate sub scapula w/ball
Unglue tricep with ball
Ball on external rotators
Ball on Pec
Roll out lat
Thursday, June 21, 2012
06.20.2012
Skill:
10 min double under drill
WOD:
5x every 3 min
25 cal max effort row
3 squat snatch @ 80% of Monday's weight
*25 burpee penalty for every round not completed in 3 min
Mobility:
Wall splits (3 min)
Bottom of squat walk (40 steps)
Lateral Hamstring Stretch
10 min double under drill
WOD:
5x every 3 min
25 cal max effort row
3 squat snatch @ 80% of Monday's weight
*25 burpee penalty for every round not completed in 3 min
Mobility:
Wall splits (3 min)
Bottom of squat walk (40 steps)
Lateral Hamstring Stretch
Wednesday, June 20, 2012
06.19.2012
Skill:
Accumulate 3 min of hollow body rocks
WOD:
21-15-9
Wall ball (20/14)
Chest-to-bar pullups
Thrusters (24/20)
Box Jumps (24"/20")
KB Swings (53/35)
Mobility:
Papas Mash w/KB & Lax Ball
Calf stretch
Couch
Accumulate 3 min of hollow body rocks
WOD:
21-15-9
Wall ball (20/14)
Chest-to-bar pullups
Thrusters (24/20)
Box Jumps (24"/20")
KB Swings (53/35)
Mobility:
Papas Mash w/KB & Lax Ball
Calf stretch
Couch
Tuesday, June 19, 2012
06.18.2012
We will now be posting the daily WODs and mobility on here and Facebook.
10 min to find heavy single snatch
12 min amrap
3 Ground-To-Overhead (45/35)
3 Burpee on to plate
6 G2OH
6 Burpee on to plate
.... Continue in increments of 3 until time is up
Mobility
5-way shoulder mob (1-min each side)
-OH stretch w/band
-Exaggerated front rack w/band
-arm stretch w/band (neck-tie in)
-Scapula stretch
-Bully stretch w/band (neck-tie in)
10 min to find heavy single snatch
12 min amrap
3 Ground-To-Overhead (45/35)
3 Burpee on to plate
6 G2OH
6 Burpee on to plate
.... Continue in increments of 3 until time is up
Mobility
5-way shoulder mob (1-min each side)
-OH stretch w/band
-Exaggerated front rack w/band
-arm stretch w/band (neck-tie in)
-Scapula stretch
-Bully stretch w/band (neck-tie in)
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