01.02.2021

Warm Up
10-8-6-4-2
banded hip bridges
banded lateral walks- reps listed per side (10 to the left, 10 to the right)
tuck ups or v-ups
drop squats
push up to T- L+R=2


Burgener Warm Up
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


WOD (23:00)
"Moving Parts"
EMOM
8:00
min 1- 8 power cleans @65-70% max
min 2- 12/9 cals bike or 15/12 cals row

rest 1:00

10:00 AMRAP
5 sumo deadlift high pull
5 hang power clean
5 roll outs
5 push press
5 reverse lunges right
5 reverse lunges left
5 roll outs
95/65 or 75/55

then you have

4:00 AMRAP
wall walks- complete as many as you can

05.10.18 Deads and Dimmels

Warm Up 400m run or row

2 Rounds: 4 Samson Stretch Lunges (5 second hold in each) 8 Alternating Spiderman and Reach 12 Russian Baby Makers

then....

Lateral Box Walk Overs ×(Dumbells loaded at your sides) 10-12 Reps; Box height is such that your leg is not quite at 90 degrees; rest 30sec x 3 sets

Primer: hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly

Skill: Deadlift and Dimmels Deadlift 5 sets of 2 reps set 1-2 @ 80-85% set 3-4 @ 85% set 5 @ 85-90% then.. Dimmels 3 sets of 8 reps @60-70% 1RM deadlift

WOD 5:00 EMOM 5 box jumps + 5 supinated grip barbell rows- athlete picks weight

then.. not timed 2-3 sets depending on remaining time in class barbell roll outs x 12-15 reps rest 60 seconds L-sit taps x 40 seconds (:20 each leg) https://www.youtube.com/watch?v=u-yRmxjn_8A&feature=youtu.be rest 60 seconds

03.14.18

Warm up Assault Bike or Row x 3 minutes @ a light pace

Band Assisted Hip Flexor Stretch x 30 seconds per side Deep Squat Progressions x 5 reps

Banded Monster Walks x 20 reps fwd/backward Banded Lateral Walks x 20 reps each direction

then...

One set of: Sinlge Leg Hip Bridge On Bench x 10 reps per leg Russian Twists x 20 reps KettleBell Swings x 20 reps Goblet Squats x 10 reps

Mobility: partner lat stretch- one person lays face down on the floor with their triceps and elbows flat on the ground and their hands behind the neck. Elbows should be really close to the head. Other person stands over their partner and takes their thumbs and puts them into the crease in the shoulder and rotates hands around the shoulder. Now you can press down on our partner to get a lat/tricep stretch. As you press focus on one side and then the other and then back to the center.

Primer: 6 reps of jump to split -stand tall with the feet under the hips -bend slightly at the knees only and drive up in a slight jump -keeping your trunk upright, move quickly into the split position to land with equal balance between the feet -adjust the position and balance if needed and hold for 3 seconds 2 sets of 3 reps jerk balance- empty barbell and then light weight -begin with feet in a partial split position and the bar in the jerk rack position -dip straight down and drive straight back up -as the bar leaves the shoulders, keep the back foot planted and lift eh front foot to step out into the full split length -keep trunk upright and land in the full split length with equal balance between the feet

WOD Front squat + Jerk + DUs 3 front squats + 1 jerk @ 60% + 30 DUs 3 front squats + 1 jerk @ 70% + 20 DUs 2 front squats + 1 jerk @ 75% + 10 DUs 2 front squats + 1 jerk @ 80% + 20 DUs 2 front squats + 1 jerk @ 85% + 30 DUs

Post WOD:  if time remains Two-Three sets of: Stationary Dips x 6-8 reps - from a box or parallette bars Rest 45 seconds Strict Pull-Ups x 5 reps (you may add weight if you’d like) Rest 45 seconds

Every minute, on the minute, for 5 minutes: Supinated Grip Barbell Rows x 5 reps- athlete picks load Roll Outs from a scooter or the barbell x 5 reps