workout of the day
04.07.17
Warm Up:with a partner and a med ball 2 lengths shuffle and MB throw 10 x MB clean and throw 2 lengths shuffle and MB throw 10 x MB lateral throw to partner- each side
Abs: plank ball pops- scale by using plates or no MB 4 max effort sets Rest :60 between sets 1. Tight hollow plank- stack shoulders over wrists. spread fingers, flare out hands 2. Balls of feet on MB and create scared cat back 3. Push thru ground so majority of body weight is being supported by shoulders and core. Tighter your core, the easier it is. 4. Pop feet from left of MB, to the top of MB, to the right side of MB. If you place too much weight on your feet on the ball, the ball with roll.
Skill: 3-position clean and clean pulls 3 reps of muscle clean 3 reps of tall clean then.. perform 2 sets of 3-position clean 90% and 95% 1 RM clean pause for :03 at 1" off floor, knee, and mid-thigh then.. perform 3 sets of 3 reps of clean pulls at 105%, 110% and 115%
WOD: 10:00 AMRAP 10 cal bike 10 KB swings 53/35 10 abmat sit ups 10 power cleans 115/75
04.06.17
Warm Up:9:00 running clock Rotate thru three stations :40 row/bike hard :20 transition time :40 air squats :20 transition :40 sit ups :20 transition 9:00 EMOM min 1: band good mornings x 8-10 reps min 2: supine ring rows x 8 reps- slow pull up, pause 1 sec min 3: weighted GHD hip extensions x 8- use med ball WOD: every 3:00 for 18:00 Walking lunges with DB or KB at side 35/25# x 20 total reps Wall balls 20/14# x 15 reps Push ups x 10 reps with perfect form- elbows back and in
04.05.17
Warm Up:Dynamic Warm up 5:00-7:00 banded glute bridges x 15 reps 2-3 strict pull ups 5 x hollow/arch kips on rig 5x depth jump- start at the top of a box (small box no higher then 16"), step off to drop onto the floor, and as quickly as possible, absorb the drop and jump vertically to max height. Primer: 6:00 EMOM Min1: back squat jumps 20% 1RM x 4-6 reps Min 2: ring rows or ring muscle up transition x 4-6 reps *transition for ring MU hold in a slightly evaluated plank and drive upper body forward and through the rings without moving the legs/feet or hips Min 3: ring muscle up pop swings or plank hold x :40 Pop swing video: https://www.youtube.com/watch?v=oaIGWljKqHc&feature=youtu.be WOD: 15 burpee buy in 10/1, 9/2, 8/3...1/10 S2OH 115/80 Back squat 115/80 15 burpee cash out * anytime bar drops complete penalty of 10 burpees. Bar rests in front rack or on back.
04.04.17
Warm Up:2 rounds... 2:00 run/row/bike 8 barbell bent over rows 3-5 eccentric pull ups- jump up to pull up bar and do a :05 descend to bottom of pull up max effort dead hang on pull up bar
Mobility: banded lat stretch x :30 each side band assisted perfect stretch x :30 each side wall squat with shoulder slides x 10 slides *lay on floor with loose band underneath the waist. pull each side of band around the leg above the knee and open legs like a squat. position yourself with feet on the wall in this squat position. arms flat on floor, do 10 shoulder slides (like our wall slides) wrist pulses x 8-10 reps barbell good mornings x 10 reps Skill: split jerk Practice jump to split drill to learn proper positioning of the feet x 5-10 reps *stand tall with the feet under the hips. Bend slightly at the knees only and drive up in a slight jump. Keeping your trunk upright, move quickly into the split position to land with equal balance between the feet. Adjust the position and balance if needed and hold for 3 seconds. Step a third of the split length back with the front foot, then bring the back foot up to meet it. then.. 3 sets of 3 reps of split jerk behind the neck then... 6:00 EMOM 1 x split jerk- build load starting at 65% 1 RM
WOD: partners
5 RFT Run 400m together 20 deadlifts (10 each) 225/155 20 pull ups (10 each)- sub ring rows
Cash out- if time remains Farmer carry 200m each as heavy as possible KB each hand - fence and back
04.03.17
Warm Up:2:00 run/row/bike/jump 10 single arm KB swings 10 single arm KB push press 10 single leg RDL with KB Mobility: Two sets of: Wall Slides x 5-6 reps Shoulder Opener x 30-45 seconds Y’s, T’s & W’s x 10 reps- Laying in a prone position raise the arms in a Y position, T position and W position. Set the shoulders and pull the scaps back and down during all 3 positions. Thumbs pointing up.
and then . . .
One set of: Inchworm + Scap Push-Up + Press-Up x 4 reps https://www.youtube.com/watch?v=2MvvWZvBxzk&
Skill: snatch 9:00 EMOM 0-3:00 1x 70% 4:00-6:00 1x 75% 7:00-9:00 1x 80%
Then... Snatch pulls 3x 105% 3x 110% 3x 115%
WOD: 6:00 AMRAP Push press x 10 95/65 TTB x 10 DUs x 20 or 5-7 attempts
03.31.17
Warm Up:2 rounds... 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 https://www.youtube.com/watch?v=W1Va10wEJA0&index=1& Fire hydrant hold :45 each side Lateral monster walks x 10 each direction
Proper Push Up Form- focus day 1- Elbows back Do 3 sets of max effort with perfect form push ups
Barbell warm up: work through the wod complex with empty bar doing 3 reps of each movement rest 1-2:00 repeat movements with light load
WOD: 13:00 AMRAP 15 deadlifts 115/75 12 hang power cleans 9 front squats 6 push jerks 3 thrusters