workout of the day
03.22.17
Warm Up:5:00 coach led dynamic warm up 10 RDL with empty bar 10 Hip bridges with empty bar repeat RDL and hip bridges with light load
Mobility: 15 x banded squats 15 x banded clam shells 10 x each direction banded monster walks
Skill: back squats 3 sets of 4 reps @75% In between sets do 8-10 reps of alternating pistols
WOD 8:00 AMRAP 5 Deadlifts 155/105 5 Push Jerks 155/105 5 C2B pull ups or inverted row on racked bar- get chest to bar
03.21.17
Warm Up:Three sets of: Light KB Single Arm Strict Press x 5 reps each arm Light KB Single Arm Push Press x 5 reps per arm Light KB Goblet Squats x 10 reps Light KB Single Arm Thruster x 5 reps per arm
Clean Warm Up: 3-5 reps mid-thigh clean jumps 3-5 reps mid-thigh clean pulls 3-5 reps tall muscle cleans 3-5 reps tall cleans
6 sets at 70% 1x clean pull 1x hang clean pull from knee 2x hang clean from the knee
3sets of 3 reps Clean segmented deadlift Pause 1" off floor, at kneecaps, mid-thigh and then return to floor.
WOD 10:00 EMOM 1x clean Build load. Squat if you can.
03.20.17
Warm Up:2:00 aerobic activity 10x side step ups on box 10x squat jumps 10x empty bar behind the neck push press 10x empty bar OHS Mobility EMOM 6:00 Min 1- band face pull 10-15 reps Athletic stance, thin band on rig, grab with both hands. Elbows higher then hands. Pull band to the forehead, pause, squeeze shoulders then release slowly. Min 2- wide grip inverted row- 8-15 reps Rack a barbell low. Lie face up with bar directly above your chest and your heels together. Grab wide with 90 degree at elbow. Pull up to sternum. Keep a straight line from head to ankles. Min 3- gymnastics complex- 1-2 reps Inchworm to a hollow plank- scared cat back. Send triceps back and hit bottom of a push up. Scorpion stretch to right and then left. Tricep push up back to hollow plank. Walk feet forward to hands.
Skill: snatch balance 3x70% 2x80% 2x85% 2x90%
WOD 5 RFT 10 OHS 115/75 50 DUs or 100 singles
03.18.17
Open 17.4
03.17.17
Warm Up2 rounds of... 1:00 jump rope :30 squat hold 10 reps right arm KB swing 10 reps left arm KB swing Superhero complex (:20 spiderman each side, :30 superman) Skill: cleans 3 sets of 3 x muscle clean + tall clean empty bar then light weight then..
Power Clean 1 rep @65% 1 rep @ 70% 1 rep @ 75% 1 rep @ 80% then..
3 sets of 2 x clean pulls @80-100%
WOD: 6 RFT each round must be unbroken or you need to go lighter rest as needed in between rounds 3 Power Cleans 135/95 or 115/75 3 Front Squats 3 S2OH
03.16.17
Warm Up10:00 running clock 12/10 cal row 10 KB swings 52/35
Skill: hip bridges 5 sets of 5 reps- building load in between sets, perform 5-7 ab roll outs with barbell
Skill: Sumo Deadlifts Isometric Seated band abductions 2 sets of 10 reps https://youtu.be/V0nSvFnLteI
Key points to Sumo DL 1- find your stance- knees out to where your ankles are 2- point toes out- place bar on the smooth part of your inner shin 3- drop your hips to the bar- get your hips low enough to get your back straight and still have good hamstring tension 4- get your body behind the bar- leverage yourself behind the weight, pull yourself down into the bar before you lift and then pull bar into body 5- spread the floor- create a lot of torque in the hips and get the bar moving- force knees out on the way up 6- shoot hips through- extend hips at the top of the lift
WOD: 2:00 AMRAP 3 ring rows 5 sumo DL 155/105 7 burpees over bar 2:00 rest
3:00 AMRAP 3 ring rows 5 sumo DL 7 burpees over bar 2:00 rest
4:00 AMRAP 3 ring rows 5 sumo DL 7 burpees over bar
03.15.17
Warm Up:2-3:00 row or bike 2 rounds of... 10 v-ups or tuck ups 10 snatch grip RDL empty bar 10 OHS empty bar
Mobility: banded air squats x 15 reps banded clam shells x 15 reps each side banded pec stretch x :30 each side banded hip flexor stretch x :30 each side deep squat progressions x 5 reps
Skill: snatch 3 sets of 2 x muscle snatch with empty bar then..
Every 2:00 for 10:00 snatch from 2" below the knee + OHS start at 55-60% and build load
then... 3 sets of 2 x snatch pulls @ 80-100%
WOD: 3 RFT 2 Muscle ups - sub 2 c2b pull + 2 ring dips per muscle up 6 Hang power snatch 135/95 or 95/65 9 Step ups with DB at sides 35/25#