workout of the day
07.21.17
Warm Up:3:00 Light Bike or Row, into 3 Rounds: 7 Pushups, 7 AbMat Sit-Ups
2 Rounds: 3 Samson Stretch on each leg (5 second hold in each) 3 Alternating Spiderman and Reach each side
200 Meter Run – First 100 meters slow, second 100 meters gradually picking up in speed to a fast pace at the finish,.
Mobility: Banded face pulls x 20 reps Banded lat stretch x :40 each side Med Ball thoracic opener x 1:00 lay on the ball with the upper back. Use a pvc to stretch Banded squats x 20 reps Banded lateral walks x 15 each direction
Skill: Muscle up drills: work 1:00 at each interval Interval 1 – Ring Scap Pull-Ups x 10 reps Interval 2 – Snap Pull x 15 reps https://www.youtube.com/watch?v=H0NlcWe_jpE& Interval 3 – Snap Pull (with small backswing) x 10 reps Interval 4 – Pop Swing x 10 reps (small swings, focus is on arm position staying open and hips driving the “pop”, not on the size of the swing itself. You should feel a moment of weightlessness and the rings lifting off of the bottom of the strap) https://www.youtube.com/watch?v=oaIGWljKqHc&index=18&
Option 1: do as written above Option 2: work on strict pull ups interval 1- ring rows x 10 reps interval 2- banded pull ups x 15 reps interval 3- kip swings x 10 reps interval 4- max hang from pull up bar
Then... Every :30 for 4:00 complete one kipping muscle up or 1-2 strict pull ups
WOD: 3 RFT 15 Box jumps 24/20" 12 MB cleans 20/14 2 Ring muscle ups or 4 strict pull ups
07.20.17
Warm Up:3:00 row/run/bball/bike LaCrosse ball smash traps x 1:00 each side Foam roll thoracic area x 1:00 Couch stretch x 1:00 each side
Primer: 3 Giant Sets: 12 Barbell Rows with empty barbell 24 Dumbbell Close Grip Floor Presses https://www.youtube.com/watch?v=Lcl6nz7Az-w 36 Banded Tricep Pushdowns https://www.youtube.com/watch?v=TcuF2yVabTY Rest 1-2 Minutes between rounds
Two sets of: Samson Stretch x 10 reps (each leg) Reverse Lunges x 10 meters High Knees x 20 meters One Leg Jumps x 10 reps (each leg)
Running Mechanics Drill Pulling with Forward Movement https://www.youtube.com/watch?v=1jTLAXPUIkQ&feature=youtu.be
Followed by… 100 Meter Sprint @ 60% effort Rest 30 seconds 200 Meter Sprint @ 70% effort Rest 30 seconds 100 Meter Sprint @ 80% effort
WOD: 4 Rounds record time for each round rest 2:00 between rounds 400m run 400m row
07.19.17 Lunging in all directions
Warm UpMusical bear walk Set up a line of MBs (1 less then the number of people) in the middle of the gym. Each person needs to bear walk around the line of MBs while music is playing. When the music stops, you need to sit on a MB. The person out needs to hold a plank while the music is playing for the next round. Rest when music stops. Play continues until one person is left.
Mobility: 2 rounds MB hamstring curls x 5 reps Keeping the mid line braced, drive the hips up toward the ceiling by engaging the glutes and hamstrings. From here, extend the feet out and then roll them back to the start position while maintaining contact with the medicine ball. Back extensions x 10 reps Band pull aparts x 15 reps
Skill: Bulgarian split squats 4 sets of 10 reps each side- heavier then 6/26/17
Barbell warm up: 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats
WOD For Time 10 Thrusters 95/65 20 TTB- sub hanging knee raises 30 Reverse lunges with barbell front racked 40 Sit ups 50 Skaters (25 each side) 40 Sit ups 30 Step ups with barbell front racked 24/20" 20 TTB 10 Thrusters
07.18.17 Heavy Snatch Day
Warm Up:Two sets of: Foam roll thoracic spine x 1:00 Prone PVC Pipe Pass Thrus x 8-10 reps
and then . . .
Two sets of: 30 Second Side Plank (left) 30 Second Shoulder circles in the plank position 30 Second Side Plank (right) Rest 15 seconds 30 Second Supinated-Grip Hang from Pull-Up Bar Rest 15 seconds Kettlebell Windmill x 5 reps each side - two hands on the KB as you swing it around your waist Rest as needed
Barbell Complex Snatch Grip RDL x 3 reps Snatch Pull x 3 reps Muscle Snatch x 3 reps Behind the Neck Press x 3 reps Overhead Squat x 3 reps Snatch Balance x 3 reps High Hang Snatch x 3 reps Hang Snatch x 3 reps Snatch x 3 reps
*To be performed with an empty barbell
Skill: 20:00 to find your today's heavy (1RM) snatch
WOD 3 RFT 10 Deadlifts 185/135 10 Ring rows 100m run - pylons and back
07.17.17 Full Split
Warm Up:500 Meter Row (slow) or 15 Calorie Bike (slow) into… 3 Rounds: 3 Strict Pull-Ups 9 Wall Squats 12 Alternating Spidermans (6/side) 15 AbMat Sit-Ups :20 second Samson Stretch each side
Mobility: Deep squat progressions x 6-8 reps Banded hip flexor stretch x :45 each side Wrist stretches x :30 each position Front rack stretch x 2:00 Lay on your stomach with your arms in front of you, elbows bent at 90 degrees. Two goals in mind, in this order: 1 – Try to close the gap between your armpits and the floor. We can accomplish this by reach farther out with our bent elbows. 2 – Aim to keep the elbows as tight together as you can. You’ll feel this stretch in the shoulders, lats, and triceps. This will bring a higher elbow position today in our front rack.
Skill: Back squats x 3 reps @70-80% 8:00 EMOM
WOD Full Split 5 RFT 5 Front squat 165/110 135/95 115/75 15 Plate hops- 45# or 35# plate on floor. Stand with feet at 9 o'clock and 3 o'clock off the plate. Jump on the plate (feet together) and then jump off the plate. That's one rep. 15/10 cal bike Rest 2:00 in between
07.15.17 Flipping over my team
Make up Strength/Skill- if time WOD: Teams of 3- 2 work, 1 rest 100 plate burpees- (chest to plate 15/10# & bring plate overhead) 18 tire flips- alternate team members 100 wall balls 20/14 15 tire flips 100 G2OH 95/65 12 tire flips 100 pull ups 15 tire flips 100m bear crawl 18 tire flips