PirateWOD 9.28.12

Friday 9/28
Warm up
Jog 400 m
5 rounds: 5 pull ups, 10 push ups,
15 air squats
Jog 400 m

Skill/Strength
Deadlift - 5x5

WOD
3 rounds
Run 400 m
30 hand release push ups
30 walking lunges (15 left/15 right)

PirateWOD 9.28.12

Thursday 9/27
Warm up:
- Kipping practice for pull ups/t2b
- 4 rounds: 3 Samson stretch each leg, 5 bar rows, 10 air squats

Strength:
4 sets
- DB complex: 5 bent over rows, 4 cleans, 3 push presses
- 8 tempo push ups (3/2/1)

WOD - 6 rounds
5 KB SDHP
5 KB Swings
DB Farmer Walk (1 VB court down and back)

PirateWOD 9.26.12

Wednesday 9/26
Warm up:
- Kipping practice for pull ups/t2b
- 4 rounds: 3 Samson stretch each leg, 5 bar rows, 10 air squats

Strength:
Bench Press: 5x3
Seated DB shoulder press: 5x5

WOD - EMOTM for 10 minutes
5 KB SDHP
5 KB Swings

PirateWOD 9.25.12

Tuesday 9/25
Warmup:
- Handstand and DU practice (5-8 min)
- 3 rounds: 50 ft bear crawl, 5 pull ups (strict if you can), 10 push ups

Skill/Strength
5 rounds:
5 strict t2b (sub k2e or leg raise)
10 pistol squats
10 DB renegade rows

WOD:
1-2-3-4-5
100 ft shuttle run
3-6-9-12-15
Broad jumps

Cash out (immediately after WOD)
20 burpees

PirateWOD 9.24.12

Monday 9/24
Warmup:
- DU and Handstand practice (5-8 minutes)
- 3 rounds: 10 lunges each leg, 10 t2b (scale as needed), 10 bar jumps. End with a lap around field.

Skill:
- KB complex: 3 swings, 3 cleans, 3 presses
4 rounds x each arm
- Dips: 4 x 10 reps (or max effort)
*Add weight for advanced

WOD: "Two Tabatas"
8 rounds of pull ups/goblet squats
*Rest 3 minutes
8 rounds of push ups/sit ups

One Hundred Day Challenge

One Hundred days until the New Year! Follow my Pirate Challenge as I transform my Fitness and Health. With a Paleo based diet, new training plan and the introduction of the Performance Compass.

PirateWOD 9.21.12

Here comes the PAIN!
It is unavoidable. The "Fran" of the Track. The 800 meter run is the worst event on two feet. Here is our four levels for Boys / Girls.
1. 4/5 minutes
2. 3/4 minutes
3. 2:30/3:15 minutes
4. 2:15/2:45 minutes

PirateWOD 9.20.12

Pirate Profile - Tier II
Box Jump ME 1 minute
Single Leg Box Squat ME 1 minute
Wall Climbs ME 1 minute
KB Snatch ME 2 minute

PirateWod 9.19.12

NLI Warrior Soul II Teen Competition
October 13th
"Overboard"
21 - 15 - 9 for time
BUY IN 20 Double Unders
Broad Jumps
Sit Ups
CA$h OUT 10 Burpees

PirateWOD 9.18.12

Will anyone "Level Out" of Tier I this week?
NLI Warrior Soul II Teen Competition
October 13th
Strength Bias
"Shipwreck"
7 Minute AMRAP
BUY IN - 20 HR Push Ups
Pull Ups x 3
KB Goblet Squats x 7 (35/18lbs)

Pirate Profile Program

This week we be continuing our Pirate Profile Testing. All Tiers have four separate levels. For example Hand Release Push Ups. A Max Effort (ME) event for one minute. The levels are 10/20/30 or 40 reps. Once you "Level Up" to the fourth level it's time to test out on Tier II with ME Dips with 5/10/15 or 20 reps. The Training for all exercises, levels, and tiers is encouraged. However testing requires that you adhere to competition movement standards and remain safe. Train Fun!

NLI Warrior Soul II Teen Competition Powered by Pirates of Fitness

When - October 13, 2012
Where - Next Level Sports Complex, Garden Grove
Who - 20 local teens

WOD #1 - Strength Bias

"Shipwreck"
7 Minute AMRAP
BUY IN 20 HR Push Ups
Pull Ups x 3
KB Goblet Squats x 7

Girls will do Push Ups from knees and Jumping Pull Ups

Wednesday September 12, 2012

PirateWOD September 8,2012

1. Buy In
Jump Rope Skills
2. SWOD
KB Bottom Up Press 3x5e
Bounding 3x10e
3. MetCon
Get as many reps as possible while teammate runs. One round per athlete. Rest 1 minute between rounds
a. KB Swing
b. Air Squat
c. HR Push Up
d. 200 Run

4. CA$H Out
KB Jayhawk Sit Up x20
Super Planks x20

Piratewod September 6, 2004

1. KB Skills Warm Up

2. SWOD
a. Birth by HR Push Up - 5 min
Set unbroken max on first minute. Subtract two each following set.
b. Death by Strict Pull Up 1 rep first minute then add additional rep for every minute.

3. MetCon. -
"4 Quarters"
a. Basketball Burpee Lay Ups x 5
b. Full Court Continuous Long Jumps
c. KB Super Thrusters x 10
d.Double Unders Half Court and back.

4. CA$h Out
Timed Suicide Sprint
Free Throw> Half Court > Free Throw > Baseline

Teen Crossfit Competition

Special Announcement - We are excited to host our first Teen Division Challenge for the NLI - Warrior Soul II competition on October 12, 2012. We have 20 spots open for High School athletes. The competition is two hours and has three WODS 1.Strength Bias 2. Obstacle Skills Challenge 3. MetCon. This inaugural event will be free. Please contact me at jaycock@me.com for more details on how to get you athlete on board.

PirateWOD September 5, 2012

Aliso Niguel High School @ 4 PM
Classes free to teenagers all September.

1. Buy In - Double Under Tabata
Rx - Single Leg (total reps)
2. SWOD
A. KB Walking Lunge 3x10e
B. Pirate Get Up 3x2e
C. 3 Point Plank Rows 3x5e
3. MetCon -
A. Goblet Squat x 10
B. Handstand Walk x 10 steps
C. Split Squat Jumps x 5e
D. KB Flips x 5e
4. CA$H Out
Max Unbroken T2B
Max Unbroken DU (3 attempts)