12.017.2021

Warm Up
400m row/bike
10 empty bar good mornings
10 wall supported dead bugs/ side

300m row/bike
10 KB swings

10 feet together air squats

10 single arm KB swing

200m row/bike
10 each side single leg glute bridges


Mobility
A. robust shoulders: 3 movements with an orange band
https://www.instagram.com/p/B3N6eUMnnaz/
B. front rack stretch x 30 seconds
C. Xiaopeng circles x 5 each direction/side

then...
3 x 10 plate squats with good form





Strength: barbell cycling
power cleans

Every 1:00 for 5 minutes
5 power cleans @60%

Every 1:15 for 5 minutes
4 power cleans @70%

Every 1:30 for 4:30 minutes
2-3 power cleans @80%

WOD
"Turn it Up!"
Every 2:30 minutes for 4 sets
40 DUs
2 rope climbs
max reps TTB
Rest 1:00

09.24.19

Warm up

2 rounds
300m run or row
6-8/side KB front racked drop back lunges- stand on a plate and drop one foot off plate into a lunge position
20 second hollow hold
6/side shoulder taps with a one second pause

Mobility

Shoulders: parallette shoulder extensions x 10 https://www.youtube.com/watch?v=7GLMYwLE47c
Glute Activation https://www.instagram.com/p/Byb5rtcgUiB/
1️⃣ 10 single leg hip thrusts⁣⁣
2️⃣ 10 eccentric single leg hip thrusts (2 up/1 down)⁣⁣
3️⃣ 10 B-stance hip thrusts⁣⁣
4️⃣ 10-sec pause single leg hip thrust ⁣⁣(at the top)

then..
https://www.instagram.com/p/B2jpDNhAcdv/
Squat Y's x 8 each side with no more than 5# plates
**Big key with this one....don't rotate your back as your arms lift up. Keep all the work on the shoulders.⁠


Barbell Warm Up
3 reps of each movement
good morning
back squat
behind the neck press
overhead squat

Barbell Cycling practice
5:00 EMOM
3-5 reps power snatch @ 65-70%

WOD
14:00 AMRAP
5 power snatch 115/75 95/65
15 TTB or hanging knee raises
15/12 cals bike

Mobility Challenge 9/22-9/29
1:00 each side supine twist
1:00 down dog
3:00 seated straddle
3:00 child's pose
1:00 each side dragon pose

1min= 1 rep

09.16.19

Warm Up
400m run or row
then
3 rounds
10 elevated ring rows (tempo- 3 second down)
8/side weighted step ups
50' DB overhead walk- each hand has a DB

Mobility
4 eccentric pull ups- 4-6 second descend
30 sec/side banded ankle stretch
5 Kang squats
15 banded glute bridges both with wide and narrow feet


Skill: barbell cycling
Every 2:00 for 12:00
5 reps TNG power cleans- choose a load and stick to it for all rounds
185/125
175/115
155/105
135/95
115/75


WOD 24:00

3 Sets in 6min
1/2 Kneeling Slam Ball Rotational Throws x 10/side
Barbell Roll-Outs x 10

R: 2min

3 Sets in 6min
Sandbag Carry x 100ft
Double KB Overhead Carry x 100ft

R: 2min

3 Sets in 6min
Rower Pike Ups x 10
Weighted Plank x 1min

Monthly Mobility Challenge
Week Three
Lizard pose 1 min/side
Seal Pose/ Sphinx 2 mins
Frog pose 2 mins
Saddle pose with eagle arms 1 min/side with arms
Table top 2 mins
1 min= 1 rep