workout of the day
10.27.17
Barbells for Boobs event this Saturday
Warm up starts at 8:30am. Athlete briefing at 9am. There is no 7am or 8am class.
If you like, bring some food to share! Enjoy the community. Raffle prizes after wod.
Warm Up: 1 length of the gym forward bear crawl- elbow to knee, up on the toes kind of crawl Russian baby makers x 10 MB hamstring curls x 10 - slow eccentric 1 length of the gym high knee skip Seated low banded row x 20 1 length of the gym reverse bear crawl- knee to elbow and up on toes Empty bar good mornings x 15 Empty bar RDL x 15
Mobility: Banded lat stretch x 1:00 each side Frog pose 2:00 hold- Walk the knees out to the sides as wide as comfortable. Bring the ankles directly behind the knees with the feet turned out towards the side walls. Bring the elbows and forearms on to the floor. Slowly exhale pressing the hips towards the back wall until you feel a deep stretch in the hips and inner thighs.
Skill: FS + jerk 6 sets of 2 front squats + 1 jerk @ 70-75% Rest 1:30 in between sets
WOD 4 RFT 21 Deadlifts 135/95 15 Box jump overs 24/20" 9 Jerks 135/95
Post Set- Abs- 2 sets of the following. Rest as needed in between With a Running Clock: 0:00 – 0:30 – Pushup Plank- plank from hands 0:30 – 1:00 – Elbow Plank 1:00 – 1:30 – Side Plank (Right) 1:30 – 2:00 – Side Plank (Left) 2:00 – 2:30 – Elbow Plank 2:30 – 3:00 – Pushup Plank
10.26.17
Barbells for Boobs event this Saturday
Warm up starts at 8:30am. Athlete briefing at 9am.
If you like, bring some food to share! Enjoy the community. Raffle prizes after wod.
Warm Up: 2 rounds of: 300m row/bike/run 10 bent over rows with empty barbell 10 good morings 10 push press
Mobility: 4 position wrist stretches upper body band warm up - 10 reps of each exercise https://www.youtube.com/watch?v=Gn_ePJfV49Q&index=19
Skill: Jerk from behind the neck 5 sets of 3 reps @ 75% 1RM jerk
Clean warm up 2 sets of 3 reps- first set empty barbell, 2nd set no more then 95/65 clean grip RDL clean high pull below the knees muscle clean front squat hang power clean clean below the knee
WOD 4 RFT 20 renegade rows with DBs 35/20 15 hang power cleans 135/95 3 rope climbs rest 2:00 18 renegade rows 12 hang power cleans 2 rope climbs rest 2:00 16 renegade rows 9 hang power cleans 2 rope climbs rest 2:00 14 renegade rows 6 hang power cleans 1 rope climb
10.25.17
Barbells for Boobs event this Saturday
Warm up starts at 8:30am. Athlete briefing at 9am.
If you like, bring some food to share! Enjoy the community. Raffle prizes after wod.
Warm Up 3 rounds of: 10 burpees with no push up 15 goblet squats with slow descend and :02 pause at the bottom 20 superman extensions with pause at the top
Mobility: upper body band warm up - 10 reps of each exercise https://www.youtube.com/watch?v=Gn_ePJfV49Q&index=19 wall squat hold x 1:30 lay flat on the ground with feet on the wall
Snatch warm up: 5 snatch grip RDLs 5 snatch high pulls 5 muscle snatch 5 overhead squats 5 snatch grip push press 5 snatch balance 5 hang power snatch 5 snatch below the knee
Skill: snatch 2 sets of 3 reps tall snatch 45/35 2 sets of 2 reps tall snatch 65/45 then.... 4 sets of 2 snatch pulls + 2 hang snatch + 2 snatch 60-65-70-75%
WOD 4 RFT 400m run 9 HSPU- sub piked from a box or downward dog hspu 6 bar facing burpees 3 squat snatch 155/105
10.24.17
Barbells for Boobs event this Saturday
Warm up starts at 8:30am. Athlete briefing at 9am.
If you like, bring some food to share! Enjoy the community. Raffle prizes after wod.
Warm Up: Row 250m 20 low banded rows 10 scap pull ups 5 kip swings Row 250m 20 banded tricep extensions 10 spidermans + reach 5 Russian baby makers
Mobility banded scarecrow stretch x 1:30 foam roll quads, adductors, and hamstrings x 3:00 (total)
Skill: most needed gymnastics skill- work on drills ideas: muscle ups (bar or ring), pull ups, ring dips, handstands, pistols, push ups
6:00 EMOM reps of gymnastics skill in full movement set a goal for each minute
Primer: 10 banded glute bridges- work eccentric movement 10 slow front squats- empty bar 10 push press- empty bar 5 each side banded clam shells 10 clusters- empty bar
WOD 15-12-9 clusters 115/75 pull ups 30-24-18 DUs
10.23.17
Barbells for Boobs event this Saturday
Warm up starts at 8:30am. Athlete briefing at 9am.
If you like, bring some food to share! Enjoy the community. Raffle prizes after wod.
Warm Up: 400m run or row 5 inchworms 5 spiderman lunges each side 5 get ups 10 squats with feet close together then.. banded hip flexor stretch x 1:00 each side couch stretch x 1:00 each side then... 10 reps of foot behind on the ground pistol progression 10 reps of foot behind wrapped around the ankle pistol progression
Skill: back squats- 55-65% 2 sets of 5 reps with a :05 pause at the bottom then... 10:00 EMOM (5 sets) E2M 4 reps back squat at 70-75%
WOD 12:00 AMRAP 10/8 cal bike- sub 20/18 cal row 15 push ups 20 alternating pistols
10.21.17 Little Sisters
Make up Strength/Skill WOD Little Sisters 1/2 Isabel - 15 snatches 135/95 1/2 Annie- 25-20-15-10-5 DUs and sit ups 1/2 Grace- 15 clean & jerks 135/95
scale weight as needed Do times two for singles