02.27.2020

Warm Up

Medicine ball and slam ball warm up  https://www.youtube.com/watch?v=L8zd3y0QfNc&feature=youtu.be

Slam ball x 10
Slam ball around to the left and straight down x 5
Slam ball around to the right and straight down x 5
Slam ball to the side x 5/side

with a MB- against the wall  https://www.youtube.com/watch?v=TIw3OvgwQRg&feature=youtu.be

chest pass to the wall x 10
lateral throws to the wall x 5/side
granny toss to the wall x 10


Mobility:
wrist stretches x 1:00
box stretch x 5 deep breaths
deep squat rotations x 8 each side- grab opposite foot at the bottom of your squat and then perform a thoracic rotation. 


pec activation walk x 4 lengths of the gym
https://www.youtube.com/watch?v=sDO0ezVJgaw&feature=youtu.be


Burgener Warm up   https://www.instagram.com/p/Bw1rOjbgILs/ 
 
 
 with empty bar or PVC
1. jump and shrug 
2. jump and shrug + high pull 
3. jump and shrug + muscle clean
4. tall clean to 2", 4", 6", full squat

Primer:  5:00 EMOM
1 slow pull power clean + 1 push press
add load but only with good form and a slow pull from the ground to low thigh.  Once you get to low thigh, you can execute the extension at full speed.  The one push press.

Skill: clean + front squat + jerk
5 sets for 2 reps of the complex for each setset 1-2 @70%set 3-4 @ 75%
set 5 @ 80%

WOD
4 Rounds not timed
OH KB single arm right side carry x 100 feet
DB step ups x 20 with DB however you want to hold it  24/20"   50/35   35/20
OH KB single arm left side carry x 100 feet
DB hip bridges x 20 - DB is on hips while feet are on the box

02.28.19

Warm Up
10:00 continuous movement
Push Up Shoulder Tap: x 10 https://vimeo.com/130766386
Standing Pass Through with PVC: x 10
Sumo Inchworm: x 10
Yoga Push Up: x 10 https://vimeo.com/130766563



Mobility: Hip stretches
https://www.instagram.com/p/BqmwLivA1Bi/
1. hip flexor with PVC push
2. supine hip ext. rotation
3. 90/90 hip switches
4. butterfly stretch
5. Cossack stretch


Primer:
A. rear foot elevated split squat 3 sets of 5 reps each leg
use KB or DB in a farmer carry position


WOD

10:00 AMRAP- this wod is for performance care of the body. Move well
100 foot 1- arm OH carry (50 feet each side)
10 - 1 arm waiter squats (5 each side)
10- 1 arm press (5 each side)
10 - 1 arm high pull (5 each side)

*pick a challenging weight for the OH carry but a lighter weight for the rest of the wod


Post WOD ABs
Core strength: https://www.instagram.com/p/BrYOskola6p/

 5 Sets
15sec KB Hollow Hold
15sec Up and Overs
15sec Plank March Taps
rest 30sec

01.31.19

Warm Up
2 rounds of:
400m row or bike
KB swings x 10
rower pike up x 10 https://www.youtube.com/watch?v=6O8kZDgsRmo
Cossack lunge x 10 (5 each side)


then..

 two sets
1- arm OH KB carry x 50 feet/ each arm
10 reps nerve flossing https://vimeo.com/127208120


Skill: bench press https://www.instagram.com/p/BsQwEiOFq6a/

Every 90 seconds, for 12 minutes (8 sets):Bench Press x 3 reps @ 21X1
Use approximately 70% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.



WOD- high intensity wod because you are working on an interval.

Record time for each round. Try to maintain or increase pace.
Every 3:00 for 15:00 Complete one round of:
40 DUs or x 3 singles
2 rope climbs
50 feet DB front racked walking lunges 50/35 35/20