workout of the day
08.24.17
Warm Up9:00 EMOM min 1: 6-8 parallel ring rows- feet on a box min 2: :30 hollow hold min 3: 10-15 banded air squats
Mobility: Banded pec stretch x :30 each side Banded hip flexor stretch x :30 each side Wall squat stretch x 1:00- laying on the floor with butt as close to the wall as possible. Feet on the wall in a deep squat stance. Hands are used to push knees apart. Glute bridges on bench x 15 reps
WOD: 10:00 AMRAP 10 walking lunges with single DB overhead 50/35# (5 each side) 10 Alternating DB snatches 50/35# 10 Box jumps
After WOD: 4 x 60' sled drag start with heavy load and take off weight each 60'
08.23.17
Warm Up:2 rounds of the following... Lunge w/Twist Walking Knee Hugs Walking #4 stretch- grab knee, then ankle and pull in to body like the shape of a 4 High Knee Running Buttkickers Vertical Jumps x 8 reps
Primer: Ring dip progression 3 sets of 10-12 second static dip hold (for each progression, you should have your elbows extended and your shoulders pulled back)- pick your progression to start at
1. parallette's-feet extended straight with heels on the ground 2. parallette's- feet extended straight with heels on a bench or box 3. parallette's- tuck sit with one foot on the ground. Gradually take weight off the foot until you can support yourself with no ground contact. 4. parallette's- tuck sit 5. static dip hold on bars (use the GHD handles) 6. static dip hold on rings 7. static dip hold on rings + weight then... 40 band tricep extensions
Skill: Back squat 5 sets of 2 reps @75%
WOD: 3 RFT snatch x 5 reps 135/95 or 95/65 run 100m rope climb x 2 RX+ legless run 100m
08.22.17
Warm Up20 cal row or bike then 2 rounds of: 2 lengths agility ladder :30-:45 squat hold
Mobility: Banded shoulder distraction x :30 each side Banded upper anterior stretch x 1:00 Wrist stretches x:30 each position
Skill: Push Press 5 sets of 3 reps heavier then June/July when we did 4x 6
WOD: 30:00 EMOM min 1: Assault bike :45 Men 75-80 RPM, Women 60-70 RPM min2: 60 sec row @ 2K pace min 3: rest min 4: sled push :45 with moderate weight min 5: rest
08.21.17
Warm Up:3:00 Foam roll quads, lats, and thoracic 2:00 Light rowing or biking
2 sets of: Light KB Single Arm Strict Press x 5 reps each arm Light KB Single Arm Push Press x 5 reps per arm Light KB Goblet Squats x 10 reps Light KB Single Arm Thruster x 5 reps per arm
Barbell Warm Up: 5 Good mornings 5 Back squats 5 Elbow rotations 5 Strict press 5 Stiff-legged deadlifts 5 Front squats
Skill: cleans muscle clean + tall clean- 3 reps of each for 3 sets start with empty barbell and build to light load then... clean + hang clean- all squat 4 sets @ 70% then... clean pull- not high pull, arms stay relaxed in extension 3 sets of 3 reps @100%
WOD: 14:00 AMRAP 200m run 4 bar muscle ups- sub 4 c2b pull ups 6 power cleans 155/105 8 air squats 10 DUs or 5 attempts- NO SINGLES
08.18.17
Warm Up:Row/Run/Bike 400m then 2 rounds of: 10x lateral cross over step ups 10x squat jumps 10x empty bar behind the neck push press
Mobility: banded lat stretch x :30 each side Wrist stretches x each position for :30 band assisted upper anterior chain opener x 1:00 https://www.youtube.com/watch?v=JxPiBVJSqK4&index=10& wall squat stretch x 1:00 hold- lay down as close to a wall as possible, keep your back flat and put your feet on the wall in the squat position. Use your hands to pull apart the legs.
Primer: 2 sets of 200m Farmer Carry 0-50m KB front racked 50-100m Left arm extended overhead, right arm front racked 100-150m Right arm extended overhead, left arm front racked 150-200m KB farmer carry at the side rest as needed and then repeat the 200m
WOD Buy In: 200 DUs or 400 singles 4 Rounds 15 pull ups- sub ring rows or barbell racked with seated pull ups 7 S2OH 135/95 or 95/65- barbell starts from the floor
08.17.17
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
Mobility: Two sets of: T-Spine Pulse on Foam roller x 10 pulses Psoas Pulse with LaCrosse ball x 8-10 pulses per side Deep Squat Progression x 5 reps
Skill: Dip Progression Bench dip progression- 3 sets of 8-12 reps (athlete picks what progression to start with) 1. knees bent 2. straight leg dip with heels on the ground 3. straight leg dip with heels elevated 4. straight leg dip with heels elevated + weight on thighs then... Close grip push up progression- 2 sets of 8-12 reps (athlete picks progression) 1. standing with hands on a box 2. on knees with 2 abmats under your chest 3. on knees with 1 abmat under your chest 4. on knees with chest touching the floor 5. on knees with weight on your back 6. no knees on the way down. Knees on the way up. 7. standard push up 8. standard push up + feet elevated then... Accumulate 40 banded tricep extensions
WOD: For Time 800m run with sandbag then 2 rounds 20x lateral hops over sandbag 5x tire flip with jump in and out of tire on each flip then 800m row