workout of the day
05.26.17
Warm Up:2:00 run, row, bike 50 single unders 20 seated pike double leg lifts https://www.youtube.com/watch?v=Ss0x9Escaxs& 10 inchworms with a twist to each side 50 single unders
Skill: back squats 75% x 5 reps 85% x 1 rep 77% x 5 reps 87% x 1 rep 79% x 5 reps 89% x 1 rep
WOD: 3 rounds 3:00 AMRAP 2:00 rest pick up where you left off 3 Ring dips 6 Alternating pistols 9 S2OH*
*each round of S2OH increases weight 1st round 95/65 75/45 2nd round 115/75 85/55 3rd round 135/95 115/75
05.25.17 Sandbagging It?
Warm Up:Set up 2-3 teams in lines for sandbag relays Pick different ways to take the sandbag from start to finish like dragging (inside only), flipping, throwing, lunging, holding across shoulders, holding on back, crawling, bear hugging...
Mini-band warm up: dead bug hold x 1:30 clam shell hold x :30 each side forward cross crawl x :30 each side https://www.youtube.com/watch?v=vEGDaWpKxq8& straight leg hold x :30 each side Skill: Bulgarian Split squats use the same weight as last time (5/08/17) 4 sets of 20 reps (10 each side) Rest in between legs and in between sets
WOD: For Time 800m Run then with a sandbag- athletes choice weight (black filler bags are 50#) 3 rounds of 10 floor presses (like bench press on the ground) 10 deadlifts 10 Zercher squats (bear hug the sandbag) then 800m Run
05.24.17
Warm Up10:00 running clock, steady pace, empty bar Shuttle run x 4 lengths (50m down, 50m back twice) 5 muscle snatch 5 behind the neck presses 5 OHS
Mobility: banded lat stretch x :30 each side deep squat progressions x 6 reps wall slides x 10 reps band assisted perfect stretch x :30 each side
Skill: snatch 4 sets all at 70% 1 x snatch pull 1 x hang snatch (at knee) pull 2 x hang snatch
WOD: 3 Rounds, Rest 1:00 in between each round, Record times for each round 20 Wall balls 20/14 2 Rope climbs 15 Wall balls 20/14 4 Bar muscle ups- scale to 4 C2B pull ups + 4 ring dips
05.23.17
Warm Up:2 rounds with light KB 10 around the worlds each direction- circle the KB around your body clockwise then counter clockwise 10 single arm KB swings each side 5 KB presses right side 25ft. waiter carry with KB each side 5 KB presses left side 15 goblet squats
ABS: 2 Rounds Hold a right side plank for :30 Hold a left side plank for :30 Rest :30 Choppers with KB used in warm up x 10 each side - take the weight from up high on one side and swing it down to the opposite side with legs in a squat stance. Then return the weight back across the body to the starting position. Rest :30
WOD: 500m row 400m run 25 Clean & Jerk 135/95 25 Box jumps 24/20" 25 C2B pull ups 25 Hang power snatch 95/65 500m row 400m run
05.22.17 Curtis P's
Warm Up:3 rounds Row 250/200m meters 10 PVC OHS + 10 PVC pass throughs at the bottom of the squat
Mobility: Two sets of: Banded Monster Walks x 16 reps forward/backward Banded Lateral Walks x 16 reps each direction Banded Clam Shells x 16 reps each side Banded hamstring stretch x :30 each side Ankle pulses x 15 reps
Skill: front squat Box squats-front squat- 3 sets of 3 reps @50%, 55%, 60% Then... 3 sets of 3 front squats reps @73%
WOD: 5 RFT 200 m run 5 Curtis P's. 135/95
Curtis P= 1 hang squat clean + 1 lunge right leg + 1 lunge left leg + 1 S2OH
05.19.17
Warm Up:Diane Fu partner hurdles with PVC pipe- step over, then over with other leg, go under and through to a lunge with a stretch. x 4 reps each side Junkyard dogs with a partner- one person sits on the ground with legs and arms extended. Partner jumps over the arm, over the legs, and over the other arm. Then turn around and go back. x 3 reps each side
Two sets of: T-Spine Pulse on Bench x 10 pulses https://www.youtube.com/watch?v=wCOQHYZC7TI& Psoas Pulse x 8-10 pulses per side with laying on a lacrosse ball Deep Squat Progression x 5 reps Skill: hang squat clean + push press 65% 3 + 1 70% 3 + 1 75% 3 +1 80% 3 + 1 85% (3 + 1) x 2 3= hang squat clean 1= push press determine % by max push press
WOD: 3 RFT 30 cal row 200m farmer carry 32/24kg KB each hand