workout of the day
08.19.19
WOD
Station One: 3:00 AMRAP
sandbag over the bar- bar should be about sternum height 100/80/70/50- Rogue or wreck bags
Rest 1:00
Station Two: 3:00 AMRAP
Tire flips for reps
Rest 1:00
Station Three: 3:00 AMMAP (as many meters as possible)
Farmer Carry for distance 53/35 KBs or DBs each hand
Rest 1:00
Station Four: 3:00 AMRAP
Hammer strikes for reps- striking the largest tire only
Warm Up
Coach led dynamic warm up
jog in a circle changing movements as you jog
1. arm swings
2. high knees
3. butt kicks
4. shuffle
5. grapevines
6. skip
Line Drills:
1.inchworm with hollow position push up straddle inchworm- move weight mostly to shoulders and then toe tap or toe drag up to your hands https://www.youtube.com/watch?v=NScMw2uXBOc (this video shows the idea but I would like the legs wide in a straddle position and then either drag your feet to your hands or some will have to tap the toes as the move them back to the hands.)
2. bear walk- hide ears with arms
3. crab walk both directions
4. lunge with arms OH
5. Walk on toes/ heels
Skill: single leg bridge on floor 3 sets of 10 each side
https://www.instagram.com/p/B1HLLpEHFHz/?utm_source=ig_web_copy_link
Gymnastics Conditioning
4 rounds (unbroken is your goal!)
0:10 hollow hold
0:10 hollow rock
10 v-ups
rest 0:30 between sets *to scale lower number to 5’s
*Point toes to fire up more muscles, including hip flexors and quads. .
WOD
Station One: 3:00 AMRAP
sandbag over the bar- bar should be about sternum height 100/80/70/50- Rogue or wreck bags
Rest 1:00
Station Two: 3:00 AMRAP
Tire flips for reps
Rest 1:00
Station Three: 3:00 AMMAP (as many meters as possible)
Farmer Carry for distance 53/35 KBs or DBs each hand
Rest 1:00
Station Four: 3:00 AMRAP
Hammer strikes for reps- striking the largest tire only
04.18.19
WOD
4 RFT
sled push x 90 feet - 45 feet out and back- moderate weight on sled
(or if inside, do small sleds, seated face pull)
sandbag over a racked bar x 10 reps total
renegade rows x 6 reps 35/20
Post WOD abs
5 rounds
10 candlestick rolls to a sit up or to a jump up https://www.youtube.com/watch?v=WXoNNx-uOtU
20 second bent knee hollow hold or 30 second hollow hold
10 plank walkouts- walk hands out as far as you can with good tension in the core
Warm Up
300m run or row
2 rounds
12 reps DB half kneeling single side press (6 each side)
10 each side pallof press https://www.youtube.com/watch?v=R_kozcS_faw
20 reps psoas march https://www.youtube.com/watch?v=cmgOzyvrizU
Mobility:
Wrist stretches
Lat stretches- child's pose, puppy dog, prayer stretch, thread the needle (pick one)
banded hamstring stretch x :45/side
WOD
4 RFT
sled push x 90 feet - 45 feet out and back- moderate weight on sled
(or if inside, do small sleds, seated face pull)
sandbag over a racked bar x 10 reps total
renegade rows x 6 reps 35/25
Post WOD abs
5 rounds ( or what time allows- should be about 10 minutes)
10 candlestick rolls to a sit up or to a jump up https://www.youtube.com/watch?v=WXoNNx-uOtU
20 second bent knee hollow hold or 30 second hollow hold
10 plank walkouts- walk hands out as far as you can with good tension in the core