08-06-17

A. 4 person relay (Work till 5000m ski)
Player 1: 250m ski
Player 2: 2 x KB front rack hold
Player 3: Rest
Player 4: Plank hold

B. 5 rounds
2 lengths plate β€˜finger pinch’ walk @ 15kg/10kg
Bear crawl with slam ball 1 length @ 15kg/9kg (push ball in front of you with hand as you crawl)

07-07-17

Shoulder Extension Stretch holds on floor and Squat Therapy

A. Squat Snatch 2 – 2 – 2 – 2 – 2
//Beginner: Hang Power Snatch Tech 3 – 3 – 3 – 3 – 3

B. 5 rounds for time
4 strict DEFICIT HSPU // 4 strict HSPU // 10 strict push ups – REFINE
5 BAR MU // 8 C2B // 12 Pull Up // 12 Jumping // 16 Strict Ring Rows
20 Cal Row Dampener 10

06-06-17

A. Chipper – For Time
34 cal ski
34 DU // 68 skips
34 Burpee Pull Ups
34 cal bike
34 DB Step Ups (one DB) @ 22.5/15kg
34 DU // 68 skips
34 Cal Row
34 Wall Balls
34 DB Push Press
34 DU // 68 skips
34 DB Power Cleans
34 Strict Knee Raises

05-06-17

STRENGTH PROGRAM (Chippo and Milp)

A1. Deficit DL – 6-8 reps x 6 @ 4011
A2. Push Jerk TnG (off the rack) – 9, 9, 6, 6, 3, 3

Rest 90 sec to 2 min between sets

B. 50 DB renegade rows for quality

CARDIO PROGRAM (Chippo)

A. 80 – 60 – 40 – 20
Single Arm KB Walking Lunge (change arms every 10 reps)
American KB Swing @ 24/16kg

B. 120/100 cal bike (perform 5 burpees every 2 minutes)

02-06-17

A. Partners
P1. Pallof Press Hold 30 sec
P2. Hollow Hold 30 sec

Swap back and forth until 3 rounds complete on each side for pallof hold

B. Regional Event 5
21-15-9 (15 min cap)
Ring MU
Single Arm OH Squat @ 80lb/55lb (35kg/25kg)

Intermediate
3 rounds
15 pull ups
15 ring dips
15 Single Arm DB OH Squat

Beginner
3 rounds
20 ring rows
20 push ups / box push ups
15 goblet squats

01-06-17

CHIPPO PROGRAM

Teams of 4 – 4 minute stations

Station 1
P1 & P2 – battle ropes – 15 seconds on/off
P3 & P4 – shoulder opener

REST 2 minutes

Station 2 – 4 minute AMRAP
P1 & P2 – deadlift hold @ 100kg/80kg (separate bars each player)
P3 & P4 – 10 cal bike legs only – one player at a time

REST 2 minutes

Station 3 – 4 minute AMRAP
P1 & P2 – sled push/pull 2 laps
P3 & P4 – rest

REST 2 minutes

Station 4 – 4 minute AMRAP
P1 & P2 – Heavy KB/handles farmers carry – 2 laps
P3 & P4 – T-bar row – AMRAP until farmers carry completed by P1 & P2

MILP PROGRAM

Teams of 4 – 4 minute stations

Station 1
P1 & P2 – battle ropes – 15 seconds on/off
P3 & P4 – shoulder opener

REST 2 minutes

Station 2 – 4 minute AMRAP
P1 & P2 – deadlift hold @ 100kg/80kg (separate bars each player)
Advanced: Fat Bar Hold
Intermediate: Rx weight
Beginner: Modified weight
P3 & P4 – 10 cal bike legs only – one player at a time

REST 2 minutes

Station 3 – 4 minute AMRAP
Heavy DB bear crawl

REST 2 minutes

Station 4 – 4 minute AMRAP
P1 & P2 – Heavy KB/handles farmers carry – 2 laps
P3 & P4 – T-bar row – AMRAP until farmers carry completed by P1 & P2

31-05-17

A. Front Squat build to heavy double

B. Masters WOD 17.4
16 min AMRAP – Total Reps
9 Calorie Row
21 Bar Facing Burpees
9 Thrusters @ 45/35kg
15 Calorie Row
15 Bar Facing Burpees
15 Thrusters
21 Calorie Row
9 Bar Facing Burpees
21 Thrusters

Burpees = 2 feet take off over the bar
Scaled = lighter weight, burpees step over the bar or regular burpees.

29-05-17

STRENGTH PROGRAM (Chippo & Milp)

3 Rounds of:
Bear Crawl with 2.5kg plate on back – 5 steps forward, 5 steps back, 5 steps side to side, rest 60 sec
Overhead Slam Ball toss max effort x 2 reps

A. Push Press 5, 5, 5, 2, 2, 2

B. Squat Clean 2, 2, 2, 2, 2, 2 (build in weight)

WOD PROGRAM (Chippo)

A. For time
1km row
30 DB clean
750m row
20 DB clean
500m row
10 DB clean

B. Sprint WOD
30 cal bike
20 burpee box jump overs
10 med ball cleans

C. 100 BWT walking lunges