08.27.2022 Partner WOD

Warm Up
2 sets

cardio 2:00
15 banded good mornings
10 barbell Kang squats
20 alternating reverse lunges
5 yoga push ups


Primer
2 sets
8 each side DB high pulls
20 glute lifts https://www.instagram.com/p/CYj0pVwoxmy/
10 each side single arm banded lat pull downs





WOD
"Card Shark"

with a partner
25:00 AMRAP
50m sled rope pull- on the small sleds add 2-3 plates
4 rounds- you go, I go style
200m run
10 hang power snatch 95/65 75/55
10 TTB or hanging knee raises

05.01.19

Warm Up
Dynamic Warm Up: https://www.instagram.com/p/BlmWiCZHGXG
1. Knee to chest
2. Groiners
3. Walking quads
4. Single leg deadlift
5. Greatest stretch alive (spiderman + reach)
6. Hamstrings
7. Number 4- glute and hips
8. Inchworm no push up
9. Curtsy lunge


Mobility:

Hip flexor kicks 5 sets of 3-5 reps/side https://www.instagram.com/p/BwkLxo5gyDQ/

Healthy shoulder: https://www.instagram.com/p/BwV9ddSFrhI/
1. KB windmill x 8/side
2. Single arm T-spine opener on roller x 8/side



Primer: 3 rounds:
Cossack squats x 4/side
Behind the neck strict press- empty bar x 4


Skill: snatch
4 sets of:

Snatch balance + OHS
Build to a heavier complex but make sure that you remain fast with the snatch balance. Focus on punching under the bar as quickly as possible and receiving the bar as low as possible.

then...

8:00 EMOM
2 x hang snatch @ 70-75%


WOD- heavy wod which should be slowed down to grind it out.
3 RFT
50' sled rope pull - add 3 plates to little sleds (the rope is 10 feet long)
6 KB goblet squats
15 KB SDLHP
25 KB swings- Russian
150' (5 sections of concrete out and back) single arm KB farmer carry- 75 feet each arm
*KB weight RX 70/53, scaled 53,35

12.10.18

Warm Up
Every 3mins x 4 sets:
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:

Three sets of:
Reverse Snow Angels x 20 reps- lay prone and do the arms like making a snow angel
Rest 30 seconds
Unweighted Cossack Squat x 20 reps (don’t stand up between reps – stay as low as possible and work hip mobility from one side to the other)
Rest 30 seconds


Skill: handstand work

Kick to Handstand on Wall with Hands Turned Out x 5 reps
https://www.youtube.com/watch?v=a0W7jNwjSRw&feature=youtu.be

then...

Handstand marching on the wall 16-20 reps or Handstand marching on a box https://www.youtube.com/watch?v=De1hukJsqhk&feature=youtu.be

Single leg thigh taps against the wall x 16-20 https://www.youtube.com/watch?v=HpBdskVlDPQ&feature=youtu.be

OR taps on a box https://www.youtube.com/watch?v=ORyop4MStNc&feature=youtu.be


Skill: back squat
5 sets
3 sets of 3 reps @ 60%/70%/75%
3 sets of 2 reps @ 80%/85%


WOD
5 RFT
sled rope pull x 30' (3 lengths of the rope)  add 3 plates to the small sled
sandbag ground to over the shoulder x 5 
sit ups x 15

11.13.18

3 rounds at warm up pace
200m run
12 goblet curtsy squats (6 each side) https://www.youtube.com/watch?v=xClhGjz7p0A
12 clamshell planks (6 each side)- hold for :03 at the top of each rep https://www.youtube.com/watch?v=Jpy5PZTFVYw
One round of the kip cadence- 2 kip swings + 2 tuck ups + 2 TTB


Mobility: Prime the Glutes https://www.instagram.com/p/BmwtGtUnhn1/

Do 1 set x 10 reps of each
1️⃣Normal width bridges
2️⃣Feet wide bridges
3️⃣Feet narrow bridges (🐸 pumps)
4️⃣Seated clamshells
5️⃣Supine clamshells
6️⃣Seated abduction



Skill: front squats
3 sets of 5 reps @ 65%


WOD
Team of 3- waterfall relay style- You cannot pass a teammate
For Time
3 Rounds each teammate
50' (25' out and back) sled rope pull 3 x 45# plates/ 2 x 45# plates
15 air squats
4 DB burpee box step overs 24/20" 50/35 35/20

05.21.18 Fight Gone Bad strongman style

Warm Up4 Sets Not For Time

5 Half Kneeling Single Arm Bottom Up KB Press/arm 20sec DB Side Plank (hold DB in top arm) 30sec Dead Bug RNT split squat x 8 each side( no weight) https://www.youtube.com/watch?v=8htaPttaaVA

*Move with purpose and focus - build a little weight on your press

Primer: hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly then.. Banded good mornings with squats. Do 5 reps good mornings + 5 reps squats for 3 sets

WOD Fight Gone Bad Strongman 3 Rounds min 1- wall balls 30/20 min 2- tire flips min 3- sandbag ground to shoulder min 4- sled rope pulls 3-4 plates on sled

min 5- KB swings 72/53

min6- rest

05.09.18

Warm Up300m 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)

Skill: strict press week 2 5 sets of 5 reps @ 63% - last week was 60%

WOD 16:00 EMOM min 1: 50 secs sled push- moderate weight on sled min 2: 50 secs sled rope pull- moderate weight on small sled- hand over hand pulls, feet stay still min 3: 50 secs battle ropes min 4: rest