workout of the day
03.14.17
Warm Up:25 DUs or 50 singles 10 x Single leg Romanian DL with KB 10 x Seated single arm press with KB 25 DUs or 50 singles 3 x wall walks 10 x KB swings 25 DUs or 50 singles Mobility: Band pull apart horizontal x 10 reps Band pull apart overhead x 10 reps Russian baby makers x 10 reps Wrist pulses x 10 reps
Skill: Push Press Every 2:00 for 12:00 3 x Push Press build load over 6 sets start at 65% 1RM WOD: Every 5:00 for 20:00 Row 250m 115/75 Thrusters x 10 reps DUs x 40 reps 115/75 Thrusters x 5 reps DUs x 20 reps
03.13.17
Warm Up:3:00 bike, run or row 10 Russian twists with med ball 10 med ball cleans 1 length leg swings 1 length inchworms Mobility: 6:00 EMOM min 1: shoulder openers or PVC pass thrus min 2: wall slides x 10 reps min 3: favorite mini-band exercise
WOD: Four Rounds of: Assault Bike x 15/10 calories or Run/Row x 400 Meters Power Cleans x 10 reps (95/65 lbs) Wall Ball Shots x 20 reps (20 lbs to 9′ target; 14 lbs to 9′ target) Skaters x 40 reps L+R=1
03.11.17
03.10.17
Warm Up2:00 of single skips with jump rope with DB less then 10# or plates of 2.5 or 5# DB strict press x :30 DB OH hold x :30 DB lateral raises x :15 DB Hercules hold with thumbs facing up x :15 Rest :30 and repeat
Primer: this is to warm up to the lifting complex 10:00 EMOM min 1: 10 wall balls 20/14 min 2: 10 KB swings 52/35 min 3: 10 box jumps min 4: 10 sit ups min 5: 10 cal row or bike WOD: max weight on the complex in 6 tries 3 deadlifts 2 power cleans 1 thruster
03.09.17 Cement Mixer
Warm Up:2:00 bike/row/jump 10:00 running clock move through the following... 20 Double Unders 10 KB SDLHP 10 Ball slams 5 Arm chair swings
Molibilty: mobility 1. thoracic rotations x 6 each side https://www.youtube.com/watch?v=GAT73xiPy4Y&index=30&list=PLp0qJBUYU1zv0t4mQkVBPMn-arOc1bhRa 2. ring MU reverse pull warm up x 10 with purple band https://www.youtube.com/watch?v=qZeFu58ck8g&list 3. hollow rocks x 20 reps
Skill: TTB 1. Kip not swing- practice hollow/arch/hollow/arch positions on the bar. You should be able to stop a kip at any point. 2. Hips behind the bar. Lats are turned on and think about pressing down on the bar. 3. Pull feet away from the bar. Don't drop feet mid kip.
WOD: Cement Mixer Every 3:00 for 7 rounds 400m run or row 12 TTB
03.08.17
Warm Up:2 rounds of the following... Lunge w/Twist Walking Knee Hugs Walking #4 stretch- grab knee, then ankle and pull in to body like the shape of a 4 High Knee Running Buttkickers Vertical Jumps x 8 reps
Mobility: Banded pec stretch x :30 each side Banded lat stretch x :30 each side Wrist pulses x 10 reps Barbell good mornings x 15 reps
Skill: Presses 3 sets of 5 reps Strict Press 3 sets of 3 reps Push Press 3 sets of 1 rep Push Jerk build load across 9 sets athlete chooses where to start weight
WOD: 15:00 EMOM odd mins- work on your most needed gymnastics skill evens mins- Deadlift x 2-3 reps @70-80% 1 RM
03.07.17 Mr. Perfect
Warm Up3:00 bike/run/row or jump Two sets of: T Raises x 10 reps (face down, raising straight arms at 90 degrees) Y Raises x 10 reps (face down, raising straight arms at 45 degrees) I Raises x 10 reps (face down, raising straight arms in front)
then...
Donkey kicks x 10 reps Ring rows x 8 reps Hand plank shoulder taps x 20 reps
Mobility: Wall slides x 10 reps Hand plank to press lean x 5 reps https://www.youtube.com/watch?v=MHaDWJswqY4&feature=youtu.be Lateral monster walks x 10 each direction Deep squat progressions x 5 reps
Clean Warm Up:
3 reps of each with no weight, then with light weight mid-hang clean jump mid-hang clean pull tall muscle clean tall clean WOD: Mr. Perfect 10-8-6-4-2 HSPU 2-4-6-8-10 Power Cleans 155/105 or 135/95 or 95/65