workout of the day
03.06.17
Warm Up: with a partner for 9:00A. partner rows/runs :30 B. 1st round- air squats 2nd round- lunges 3rd round- inchworms
Mobility: Banded hip flexor stretch x :45 each side Banded lat stretch x :30 each side T-spine pulses on bench x 10 reps Thread the needle stretch x :30 each side
Skill: Overhead Squats 10:00 EMOM every 2:00 do 5 reps of OHS start at 50% 1RM and build load
WOD
6 sets of...
Bulgarian split squats x 4 each leg 53/35# KB each hand
rest :30
4 lengths overhead plate carry 45/25
rest :60
03.04.17
Warm Up
03.03.17
Warm UpLateral shuffle + sprint x 6 reps each athlete. Done as a group. one cone in center of gym. Start there and shuffle 5 yds to garage door. Touch line, shuffle back to start plus 5 yds towards front of gym. Touch line. Then sprint all the way to the garage door. That's one rep!
Mobility: band assisted perfect stretch x :45 each side banded lat stretch x :30 each side Russian baby makers x 10 reps deep squat progressions x 5 reps
Barbell Warm Up: empty bar then 75/55 3 reps of each: Snatch press Snatch grip (behind the neck) back squat Snatch push press Mid-hang muscle snatch OHS
Skill: Snatch balance EMOM 5:00 2 reps snatch balance @ 75-85% 1 RM snatch
then...
4 sets of 2 reps snatch lift offs @ 80-100+% :02 pause at the knee *snatch lift off is a snatch pull that stops at the knee, performed as quickly as possible but ensuring proper position and balance, and the barbell is returned immediately to the floor after reaching the knee rather than being held in this position.
then...
10:00 EMOM 1 rep snatch every 2:00 for 10:00 build load with great mechanics
WOD: 6:00 AMRAP 6 power snatch 75/55 10 TTB 12 Wall balls 20/14
03.02.17
Warm Up:With a Partner: 20 shuffle med ball passes 14 med ball clean + pass 10 each scap push ups + scap pull ups 10 each push up + med ball plank pass
Mobility: T-spine pulses x 15 reps. Lay roller across upper mid-back and grab post of rig with straight arms. Pulse hips up and down. Russian Baby Makers x 10 reps Banded good mornings x 10 reps Bear Crawl forward 10 steps, backward 10 steps
WOD: For Time 1000m row 60 DB walking lunges 35/25 in a farmer carry 120 DUs or 240 singles
03.01.17
Warm Up:
12:00 moving through the following:
10 goblet squats- :03 descend, :01 pause at bottom and drive up
5 arm chair swings on rig or practice hollow/arch swings for the kip
5 muscle cleans
5 push press
barbell: start empty and work to a light load
Mini-wod warm up 2 sets of: DB push press x 8 reps DB front squat x 8 reps DB Romanian deadlift x 8 reps DB bent over rows x 8 reps DB elevated push ups x 8 reps Rest 1:00
WOD: For Time 50 Power cleans 95/65 50 Thai squats L+R=2 50 Front squats 95/65 50 DUs x 3 singles 50 S2OH 95/65
02.28.17
Warm Up:
20 cal row or bike
2 lengths agility ladder
:30-:45 squat hold
Mobility: with mini-bands Deadbug hold 1:00 (green band around upper arms, blue band around upper leg) Banded clam shell hold :30 each side Cross under lunge :30 each side Fire hydrant hold :45 each side Lateral monster walks x 10 each direction
Skill: Back Squats 6 sets Back squat 2-3 reps @ 75-80% rest as needed
WOD: 3 rounds 3:00 work/2:00 rest 3 Deadlifts 225/155 6 HSPU sub from a box 9 Sit ups *start the next round where you left off
02.27.17
Warm Up:12 Minutes @ Easy Pace: 200m Row 3 Press 4 Push Press 5 Power Jerk barbell: empty to start and add light weight as you go, no more then 95/65
Mobility Pigeon pose for 1:00 each side
Cossack stretch 1:00 dynamic movement
Wrist pulses x 10 reps
Shoulder opener x :30-:45
Skill: Strict Press 5 reps @55% 4 reps @ 60% 3 reps @ 65% 2 reps @ 70% 1 rep @ 75%
Primer: chin over the bar hold :03-:05 x 2-3 reps pull up negative for :05 x 2-3 reps strict pull up x 3-5 reps or work on hardest ring rows
WOD: 3 RFT KB swings x 12 53/35 Wall balls x 9 30/20 Strict pulls x 6 sub ring rows