workout of the day
04.14.17
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: Deadlift 1 x 5 reps @65% Touch-n-Go 1x 5 reps @75% Touch-n-Go 1x 4 reps @80% 1 x 3 reps @85% 1 x 2 reps @90%
WOD: EMOM for 12:00 min 1: Bar muscle up x 3 reps or ring rows min 2: DB burpee box step ups x 6 reps 50/35 min 3: DUs x 30 reps or 10 attempts
04.13.17
Warm Up:A/B/C skips https://www.youtube.com/watch?v=FTJLIRLMEUo Reverse lunges one length of gym High hurdle grapevine (karaoke) drill one length inchworm + scap push up + push up one length
Pull up performance: 3:00-4:00 work time ring rows lat activation drills- switch off reps with a partner https://www.youtube.com/watch?v=N49xkPKJu9U&feature=youtu.be
Primer: Abs 3 rounds 10 hollow rocks 10 v-ups 10 tuck ups 10 sec hollow hold Rest :60
WOD: 15:00 Chelsea EMOM 5 pull ups 10 push ups 15 squats *modify reps if not making the minute
04.12.17
Warm Up:500m row or bike 100 Jump Rope 50' Bear Walk 50' Inchworm 50' Crab Walk
Mobility: Wall slides x 5-6 reps Shoulder open x :40 banded lat stretch x :30 each side
Primer: muscle clean + tall clean x 3 sets of 3 reps muscle snatch + push press behind neck x 3 sets of 3 reps
WOD: 10 snatch 155/105 or 135/95 or 95/65 15 clean & jerk rest 3:00 10 snatch 135/95 or 105/75 or 75/55 15 clean & jerk rest 3:00 10 snatch 115/75 or 75/45 or 45/35 15 clean & jerk
04.11.17
Warm Up:2:00 row or bike 10 lateral med ball throws to a partner 15 elevated push ups with perfect form :10 tuck hollow hold- :10 single leg extension :10 extending both legs https://www.youtube.com/watch?v=l6s1F0Xj0wk&feature=youtu.be
Primer: push up practice: No droopy torso- flatten out the curve in your back. Ab flex or butt squeeze. Top down work- find the sticking point and slowly lower yourself to that position and hold 3-5 sec. Then lower/raise just a hair under that point. Do 5 reps of lower/raise at your sticking point. Rest :30 and do 3-4 rounds.
Mobility: banded air squats x 15 banded clam shells x 10 each side banded glute bridges x 15 then.. superhero complex spiderman hold :30 each side + superman hold :30- heels together
Skill: Back Squat 5 reps @70% 1 rep @80% 5 reps @72% 1 rep @82% 5 reps @74% 1 rep @84%
WOD: 21-15-9 Thrusters 95/65 Rowing
04.10.17
Warm Up:2 sets of the following: DB push press x 8 reps DB front squat x 8 reps DB RDL x 8 reps DB bent over rows x 8 reps DB elevated push ups x 8 reps Rest :30 Bike or row :30 max effort Rest :45 and repeat
Mobility: Two sets of: Deep Squat Progression x 3-5 reps Squat Rocks x 30 seconds https://www.youtube.com/watch?v=PDS5FVq_WdY&
Skill: OHS 5-5-3-3-1-1-1-1 Start at 50%
WOD: 3 RFT 30 slam balls 30/20 20 box jump overs
04.08.17
Make Up Strength/Skill WOD- Middle child Partners. Runs, buy in, and farmer carries are done together.
Buy In- 30 MB cleans 20/14
400 m run Alternate 5 TTB to get to 50 reps 400 m run Alternate 5 power snatches (115/75) to get to 60 reps 400 m run Alternate 5 HSPU to get to 30 reps
Cash out- farmer carry 200m 70/53 KB each hand