04.30.2022 Pre- Murph WOD

Warm up
Run 400m
squat flow
5 reps of each movement
1. 90/90 hip switch
2. straight leg swings in the 90 position
3. deep squat with thoracic rotations
4. deep squat internal knee rotation
5. internal knee rotation + sit back on heel



Mobility
thoracic flow
https://www.instagram.com/p/CMu-DT1lE_g/
2x Through
10 Yoga Push-Ups
10 Under Switch to Single Arm Bridge
10 Alt Squat and Reach
10 Alt Perfect Stretch
10 Prone Swimmers


WOD
"Pre Murph"
For Time
30 air squats
10 push ups
10 pull ups
Run 400m
30 front squats 95/65 75/55 or empty barbell
10 push ups
10 pull ups
Run 400m
30 back squats 115/85 95/65 75/55
10 push ups
10 pull ups
Run 400m
*wear a weight vest if you like*

04.29.2022

Warm Up
2 sets
8 Cossack squats
8 sumo inchworms
10 goblet good mornings- light
30 second handstand hold
10 sets of 3-position arch - prone on the floor, lift left arm and right leg at the same time, then lift the opposite, then lift all together. Keep tension in the glutes.


Bullet Proof Shoulders
3 sets

A. 15 x Lat eccentrics- lie on the bench, knees bent at 90 degrees. Hands supinated grip on the PVC. Slowly extend arms and lower the PVC for a 3 count and then explode up. https://youtu.be/AWBZCrpIMvs

B. 3 x pull up 1 1/4- begin in an active hang. Tension by pulling down on the bar, rib down, glutes squeezed. Hold at the 1/4 pull up, then at the top, then back down to the 1/4 and to full active hang. OR work on a strict pull up.



Strength
deadlifts
8-6-4-2-2
65%,75%,80%,85%,85%


WOD
"Whatever"
12:00 AMRAP
12 TTB
10 power cleans 115/85 95/65 75/55
8 bar facing burpees

04.28.2022

Warm Up
2 rounds
200m row or run
10 Jefferson curls
5 push ups
20 banded lat pull downs



Strength
OH carry x 1:00 each side
rest 1:00
Suitcase carry x 1:00 each side
rest 1:00
repeat above 30 seconds each side

then...
3 sets
A. half kneeling landmine single arm press @3X11 x 8-10 per side https://youtu.be/gwlt8NcXDcI
B. KB swings x 15- American swings if you can
C. yoga push ups x 5


WOD
"Carry Me Away"
3 rounds for time
sandbag carry 50m - pylon and back
10 x sandbag clean and throw over - 48/40" box
10 x get up and over tall box- 48/40"

04.27.2022 Member of the Month

Warm Up

200m jog

Two sets of: can be done with a partner
Rotational Med Ball Throws x 10 reps (right side)
Rotational Med Ball Throws x 10 reps (left side)
Max Overhead Med Ball Throws with heavy Med Ball x 5 reps (work to get as extended as possible)


Mobility
A. 15 reps each side x reverse active straight leg raises- lie on your back with a band holding the straight leg up in the air while the other leg slowly lowers as far down as it goes while keeping the knee straight.


B. 10 each side hip hurdles- place two hurdles (small objects) on the floor and with a straight leg, lift over the hurdles and back.



Running Warm Up https://www.youtube.com/watch?v=qKawQ2R3C4I

A skips
B skips
C skips
*watch video to see each skip and then decide if you have time to do the skips backwards or laterally.


Member of the Month "Elsa"
For Time
Run 100m
5 tire flips
5 devil's press 35/25
5 box jumps 24/20"
Run 200m
10 reps of each movement
Run 400m
15 reps of each movement
Run 200m
10 reps of each movement
Run 100m
5 reps of each movement

04.25.2022

Warm Up
2:00 cardio
3 sets
5 inchworm + deep squat thoracic rotations
5 each side squat Ys
5 each side reverse lunges
* 1 Barbell Complex

*complex
3 hang muscle clean
3 hang power clean
3 power clean


Strength
2 power cleans + 2 hang power cleans
set 1 @ 60%
set 2 @ 65%
set 3 @ 70%
1 power clean + 1 hang power clean
set 4 @75%
set 5 @75%


Clean Pulls
2 sets x 3 reps @ 75-80%
4 sets x 3 reps @ 90-110%
https://youtu.be/VF-hqxyLly4


WOD
"Fast 8"
AMRAP 8:00
40 DUs or 80 SUs
12/10 cals bike or row
10 burpee box jump overs 24/20"

04.23.2022 Partner WOD

Warm Up
200m run
2 wall walks
10 single arm DB strict press
10 each direction banded walks- forward/backward/lateral
*Barbell Complex


*3 clean grip RDLs
3 muscle cleans
3 tall cleans
3 push jerks





WOD
"Pulling Your Own Weight"
18:00AMRAP

with a partner
partner A sled pulls 100m
partner B completes max reps Macho Man complex 115/85 95/65 75/55
switch places with the sled pull is complete

Macho Man
3 power cleans
3 front squats
3 jerks

04.22.2022

Warm Up
Cardio 2:00
10 narrow stance squats
10 prone swimmers
5 yoga push ups



Primer
8 Cuban press
5 banded Y-face pulls
5 each side squat Ys
then...
3 sets
1 Turkish get up + 50 feet overhead carry each side


B. Bar muscle up drills

1.  Jump out of the pool drill from the floor on racked bar and then from a box to the high bar

   1. https://www.instagram.com/p/CMfHxynHsN-/

   2. Arch under the bar jump to support- great explanation of this drill above with video  https://youtu.be/bibf3sF_npg 

2. On a racked barbell, use a green band and practice hips to bar. First practice the hips coming to the bar using straight arms. Then practice the hips to bar with the transition over the bar. Watch the video on the transition. Banded bmu transitions- racked bar https://www.instagram.com/p/CYpBUD0JBpo/
   

3. Feet on the box with racked bar- practice getting the hips to the bar and then adding in the transition. Keep your arm straight and press down on the bar. https://www.instagram.com/p/CYpBUD0JBpo/

Chest to Bar Drills https://youtu.be/XkBR9ZErYAQ

• begin with tension on band

• engage lats by pulling around slightly then down

• come around the head and scoot those elbows back

Toe assist CTB (or strict) pull ups

Jumping CTB (strict ) pull up with Eccentric

Inverted rows- racked barbell or on rings with feet elevated 3 sets of 8 reps

Feet on the box with a racked barbell (similar to bar muscle up drill) Feet on the edge of the box. Pull around and then into the bar. Ribs down. Pull bar into the chest.



WOD
"I'm Not for Everyone"
5 rounds for time
2 bar muscle ups/ 4 C2B pullups/ 4 strict pull ups
12 power snatch 95/65
immediately into
5 rounds for time
4 C2B pull ups/4 pull ups/6 ring rows
6 power snatch 135/95