10.17.2021 Swim WOD

18:00 AMRAP

Turkish sit ups x 6 each side
goblet squats x 5
devil's press x 4 each side
reverse lunges x 3 each side
20 second bent knee hollow hold
100yd swim

08.08.19

Warm Up
3 rounds- 1st round no weight, add light load rounds 2-3

6/side plate drop back lunges - feet start on plate and drop back into a lunge with one foot on plate, one on ground
8 cyclist squats https://www.instagram.com/p/Bzs7OH6lsIv/ (first video)
25 feet perfect stretch walk https://www.instagram.com/p/B0Q2i8BFZVz/ (last video)



Mobility:

squat press out x 10 @ light weight using a KB, DB or plate- squat slow and press out weight at the bottom of the squat
box stretch for front rack x 10 second hold or 3 exhales for 5 reps https://www.instagram.com/p/By5shuGAlni/


WOD
3:00 AMRAP
bike 12/9 cals
lateral hops over barbell x 20 total
max reps of front squats in remaining time 135/95 115/75 95/65

Rest 3:00
Repeat 2 more times for a total of 3 rounds (18:00)- you can have one group of 5 start and then while they are resting, the next group of 5 starts. If you need to stagger a third group start them one minute in.



Cool Down- if time remains to get athletes cooling down and bulletproofing their backs, do as many rounds of the 14 reps and 30 second hold as they can get in.

Bulletproofin:

Sumo Deadlift: 3 x 14
Bent Knee Hollow Body Hold: hold for 30 seconds between sets

From the Coaches:

The Sumo Deadlift weight should be 33% or less of your 1 rep max Deadlift. Maintain a “slower down faster up” tempo on all sets.

01.16.19

Warmup:
2 rounds of:

    Straight Leg Row: 250M https://vimeo.com/151080923
    Inchworms: x 5
    Sumo Inchworms: x 5 -legs stay wide and you walk your hands and back to feet.
    Leg Abducted Rocking: x 5 each leg https://vimeo.com/155591154
    Sciatic Nerve Flossing: 1 minute each leg https://vimeo.com/130766387


Skill: sumo deadlift + bent knee hollow holds**
3 x 6 reps of sumo deadlift starting at 60% 1RM conventional deadlift and build load

**in between each set perform 20 second bent knee hollow hold- or hollow hold straight legs

Clean Primer:

4 sets of the complex at 35%of 1RM power clean
1 clean pull
3 tall cleans
1 hang power clean
1 power clean

WOD
15-12-9-6-3 power cleans 135/95 115/80 95/65
10-8-6-4-2 pull ups or ring rows
9-7-5-3-1 push ups