workout of the day
03.30.17
Warm Up:8:00 EMOM min1: 10 cal assault bike min 2: 10x back extensions - GHD or superman style min 3: 10 x kipping swings on rig min 4: 15 x goblet squats
then... :45 band assisted perfect stretch each side :20 spiderman stretch each side :20 superman hold 10 x wall squats Primer: Abs body position drill x 3 1 tuck up + 1 v-up + hold hollow position running clock 0-:10 perform 1 tuck up + 1 v-up then hold hollow :10-:20 repeat :20-:20 repeat :30-:60 resting WOD: 6 RFT 250m row 20 unbroken wall balls 20/14 1-5 reps gymnastics choice movement Rest :90
03.29.17 Shuttle Run Grace
Warm Up:2:00 run/bike/row A/B/C skips https://www.youtube.com/watch?v=FTJLIRLMEUo One foot hops x 20m per leg Charlie's angels drill x 2 lengths- run with arms extended like a Charlie's angel pointing gun at one spot. The goal is to keep your core engaged as you run so we avoid swaying from side to side and not allowing our arms to rotate across our body excessively.
Proper Push Up Form- focus day 1- Elbows back Perform positives- push from the floor to top position slowly and reset x 6
Primer: 3-5 reps of mid-hang clean jump mid-hang clean pull mid-hang muscle clean
then... 4 sets of... mid-hang clean + push press mid-hang clean + split jerk clean
build load over the 4
WOD: Shuttle Run Grace 5 RFT 6 clean & jerks 135/95 4x shuttle run 50m each length
03.28.17
Warm Up:2 rounds 1:00 jump rope 15 x jumping jacks :30 DUs 14 x reverse lunges
Proper Push Up Form- focus day 1- Elbows back perform push up negatives- lower to floor slowly and then reset x 6 reps
Mobility: Banded pec stretch x :30 each side Shoulder Pass Thrus at Bottom of Squat x 10 reps Wrist stretch with a lean forward x :10 hold x 3 sets
Skill: strict press 5:00 EMOM 2 reps @60% 2 reps @65% 2 reps @70% 1 rep @75% 1 rep @80% 8:00 EMOM every 2:00 1 rep @85% 1 rep @90% 1 rep @95% 1rep @100%
Primer: kip and cadence complex Perform complex 5 times with rest in between 2 x beat swing (kip) - focus on hollow and arch position 2x tuck ups (knees to chest) 2 x ttb WOD: 15:00 Min1: renegade rows x 4 Min 2: TTB x 10 Min 3: front squat x 8-10 135/95 or 115/75
03.27.17
Warm Up2:00 row/run/bike 2 lengths walking lunges 10 air squats :30 squat hold 2 lengths spiderman walk -low to ground lunge over the toes 10 squat jumps :30 squat hold
Mobility: Two sets of: Barbell Shoulder Opener x 60 seconds Wall Slides x 6-10 reps T-Spine Pulse with foam roller x 5-6 pulses
Skill: snatch Every 2 minutes, for 12 minutes, complete: Snatch Lift-Off + Snatch
Build over the course of the 6 sets * snatch lift-off is a snatch pull that stops at the knee
12:00 AMRAP 10 box jump overs 8 sandbag over the shoulder 2 rope climbs
03.24.17
Warm Up:10:00 steady pace 250m row 4 push ups 10 skaters- 5 each leg 12 v-ups
Mobility: 1:30 Deadbug hold :45 Clam shell hold each side :30 Cross under lunge each side https://www.youtube.com/watch?v=W1Va10wEJA0& :30 Fire hydrant hold each side
Primer: 3 sets of 3 reps tall jerk + 3 reps push jerk behind the neck *performed with little to no weight- focus on technique
tall jerk: begin standing tall in the drive position, the hands in a jerk-width grip, and the bar pressed to the top of the forehead with the head back out of the way. Lift and plant the feet quickly into the power receiving position. As the feet are transitioning, punch against the bar with the arms to push down into quarter-squat depth. Move the head back through the arms and fix the bar in the proper overhead position forcefully. Attempt to lock the bar in the overhead position at the same time the feet reconnect with the ground. Hold receiving position for 3 seconds before recovering to standing with the bar still overhead.
WOD 30 cal bike or row Front squat x 3 + 1 Jerk @ 60% 1rm jerk 20 cal bike or row FS x 2 + 1 Jerk @70% 10 cal bike or row FS x 2 + 1 Jerk @75% 20 cal bike or row FS x 2 + 1 Jerk @ 80% 30 cal bike or row FS x 2 + 1 Jerk @ 85%
03.23.17
Warm Up:2:00-3:00 biking or rowing then...
Three sets of: T-Spine Pulse x 8 reps place foam roller under shoulder blades and grab rig low, arms straight. Pulse the hips up and down Russian Baby Makers x 10 reps Band Pass Thrus in Squat x 8-10 reps then...
Two sets of: DB skull crushers x 8 reps DB floor press x 8 reps- lay flat on the ground and press DB weight like bench pressing WOD Partner WOD 400m run or row together Then alternate 12 rounds of 2 strict pull ups 4 ring dips 10 push ups 12 air squats 400m run or row together *each partner needs to complete full round before tagging in a partner