06.26.19

Warm Up
3 rounds
1:00 bike or row
3 spidermans each side
3 inchworms
3 Russian baby makers
30 seconds deep squat progressions


Mobility

2 rounds:

Box stretch for mid-back mobility https://www.instagram.com/p/By5shuGAlni/

With your elbows high on the box and PVC pipe in hand, drop your chest to the ground and attempt to arch your mid back. Hold this position for 10 seconds and try 5 reps in a row.📝
then..
Perform 5 reps zombie squats with light load

Skill: front squat
5 sets of 4 reps @ 65-70% tempo 3111

WOD
10:00 AMRAP
5 DB burpee deadlifts - perform the burpee and deadlift the DB on the way up instead of jump
5 DB front rack squats
5 DB push press
50' front rack carry
50' farmer carry
35/20 20/15 *pick the weight to be something you can do a full round unbroken

Post WOD
3 sets not for time
18 banded good mornings
15 4- count flutter kicks
12 glute bridges - either banded or feet elevated on box

03.25.19

Warm Up
3 rounds of:

Assault Bike 10/8 Cals
10 Single Leg Cone Touches/leg
5 Single Arm KB Rack Squats R
5 Single Arm KB Rack Squats L



Mobility:
Sotts press prehab https://www.instagram.com/p/Bt_KPefAya9/
2 sets of 10 reps
then...
external rotation row & press https://www.instagram.com/p/BrBSeNeAZHa/
2 sets of 5/side with pauses at each position

Primer: snatch complex
5 sets:
1 Power snatch
1 Overhead squat
1 Snatch balance
2 Hang squat snatch

sets 1-3 @ 55%
sets 4-5 @ 60%

9:00 EMOM
min 1: 3 squat snatch @ 65-70%
min 2: 3 OHS at the same weight as snatches
min 3: banded good mornings x 15-20 reps

WOD
3 RFT
25/20 cals row (or Run 400m if weather permits)
20 Single arm DB push press- holding two DBs you must complete 10 reps on one side first
15 ring rows- elevate feet if more challenge is needed
10 burpees

05.29.18

Warm Up400m Meter Run or Row

2 Rounds: 3 Spiderman + Reach, each side 3 Samson Lunge Stretches, each side, 1s pause

3 Inchworms then...

T-Spine Stretch on the bench x 45 seconds Band Assisted Hamstring Floss x 15 pulses per leg

and then …

Couch stretch x 45 seconds each side Banded chest opener x 45 seconds - hold on to a band strapped to the rig with arms extended overhead

Primer: EMOM stations- 9:00 min 1: 10 shrimp squats (5 each side) - progression for pistols where you reverse lunge with your front leg doing all the work. https://www.instagram.com/p/BihkPFqh5nP/?taken-by=marcusfilly ( second exercise you see in this video is a shrimp squat.) min 2: 10 behind the body lat pull downs- with band strapped to rig, sit down and pull band behind the head min 3: 10 band resisted deadbugs ( 5 each leg) https://www.instagram.com/p/BjFrF7WD3PM/?taken-by=functional.bodybuilding

WOD 3 rounds- not timed 15 GHD sit ups or 30 abmat sit ups 30 banded good mornings 10 Dumbbell Suitcase Lateral Box Step Up and Over

https://www.instagram.com/p/BiqBwkoDDVf/?taken-by=functional.bodybuilding