01.26.18 Pulling row intervals

Warm Up Row 300 meters @ an easy pace

Into …

Banded Perfect Stretch x 45 seconds per side Psoas Pulse x 45 seconds per side

Banded Clam Shell Iso Hold x 45 seconds per side

Fire Hydrant Iso Hold x 45 seconds per side

then...

Two sets of: Side Plank Hold x 30 seconds per side Air Squats x 15 reps

Mobility: Mobility for DL 1:00 each side of Hammer Nail Glute Mobilization: https://www.youtube.com/watch?time_continue=76&v=Y4bBHKjK2Bw 1:00 each side of Split Stance Adductor Mobilization: https://www.youtube.com/watch?time_continue=69&v=9W8JS9A9hDI

Skill: deadlift Warm up to your 50% deadlift weight then complete 4 sets of: *3 Deadlifts to the knee + Deadlift *pause :02 at the knee each time.  Deadstop on the ground every rep.  No pause on the full deadlift. Build in weight starting at 50% your 1RM

WOD:  Pulling row intervals Each round is as fast as possible.  Record all 5 rounds. 250m Row 2 x 10' sled pull using arms only .  2/1 plates on sled (you pull the length of the rope 10 feet and then run the rope back and pull that length again) Rest 2:00

01.25.18

Warm UpBike 12/10 cals 5 spiderman lunges + reach Russian baby makers x 10 reps Bear walk x 2 lengths of the gym- hide the ears with the arms and walk in a straddle position on the toes- straight legs and arms if you can. (like handstand walking in a pike) Crab walk 1 length of the gym both forward and backward 10 slow air squats to full depth- ass to the floor

Mobility: partner lat stretch- one person lays face down on the floor with their triceps and elbows flat on the ground and their hands behind the neck. Elbows should be really close to the head. Other person stands over their partner and takes their thumbs and puts them into the crease in the shoulder and rotates hands around the shoulder. Now you can press down on our partner to get a lat/tricep stretch. As you press focus on one side and then the other and then back to the center. wrist stretches x :30 each position deep squat progressions x 6-8 reps

Primer: 6 reps of jump to split -stand tall with the feet under the hips -bend slightly at the knees only and drive up in a slight jump -keeping your trunk upright, move quickly into the split position to land with equal balance between the feet -adjust the position and balance if needed and hold for 3 seconds 2 sets of 3 reps jerk balance- empty barbell and then light weight -begin with feet in a partial split position and the bar in the jerk rack position -dip straight down and drive straight back up -as the bar leaves the shoulders, keep the back foot planted and lift eh front foot to step out into the full split length -keep trunk upright and land in the full split length with equal balance between the feet

Skill: Jerks Every 90 seconds for 9:00 (6 sets) Power jerk + Split jerk @ 65-70% pause :02-:03 in the receiving position of the split jerk

WOD For Time 800m Row 20 DB thrusters 50/35 35/20 20 Box jumps 24/20" 20 DB thrusters 50/35 35/20

01.24.18

Warm Up 400 Meter Row or 15 Calories on the Assault Bike

and then …

T-Spine Hold on Foam Roller for 1:00

At the 5:00 mark, complete: Two sets of: Squat Rocks x 60 seconds

Spiderman lunges + reach x 10 reps

Inchworm + push up  x 5 reps

Barbell Warm up for cleans- 2 sets, 5 reps with an empty bar, then 3 reps with light weight clean grip RDL clean pulls muscle clean front squat tall clean hang power clean clean from below the knee

SKill: Cleans

6:00 EMOM High hang clean x 1 rep @60-65%

6:00 EMOM Hang clean x 1 rep @75-80%

6:00 E2M Clean x 1 rep 80-85%

WOD For Time 10-8-6-4-2 Power Cleans 155/105 135/95 115/75 20 reps DUs after each set of cleans or 40 singles

01.23.18

Warm Up: Two sets of: Assault Bike x 2 minutes @ 60/50 RPM Med Ball Hamstring Curls x 15 reps Push-Ups x 15 reps Banded lat pull downs in a hollow position x 15 reps- place the band on the rig and lay on the floor so that you have no slack in your band when your arms are at a full lockout overhead.  Pull band to hips while maintaining the hollow position. Air chair swings x 5 reps

Mobility Banded hip flexor stretch x :30 each side Unilateral adduction with a mini-band x 5-10 reps each side- band around the ankles- shallow squat and then kick the leg out to the side.  No knee cave in. Deep squat progressions x 6-8 reps

Primer: 12:00 EMOM min 1- 3 back squats @ 65-70% min 2- "X" bar or ring muscle ups or gymnastics skill- athlete's choice *X - max reps within the :45 of the minute

WOD For Time 21 Thrusters 95/65    75/55 21 Pull ups 15 Hang squat cleans  95/62   75/55 15 Burpees over the bar 9 Squat snatch   95/65  75/55 9 TTB

01.22.18

Warm Up:300m row or bike 2 easy rounds of:

10 wall slides 20 shoulder taps- start in the plank position, raise hand to tap shoulder while keeping the body still 10 Russian baby makers 10 PVC platter squats

Mobility: Banded pull aparts both overhead and horizontal x 15 reps Banded press out- drop to the knees and place the band around one knee and directly over the shoulder. Place the hand in the band with the elbow out. Press up to a locked out position with no twisting of the body. x 15 reps each side

Banded lat stretch x :30 each side

Skill: push press 4 sets of 5 reps @ 75%

WOD 15:00 EMOM min 1: 12/10 cal bike min 2: 10 HSPU or pike box hspu min 3: 15 Wall balls 20/14 - try for unbroken

01.20.18 'Seven Deadly Sins'

Red Bull Crashed Ice Viewing party and potluck tonight at 6pm.  Family friendly.  Bring a dish to share.

Make up Strength/Skill

WOD: Seven Deadly Sins 10 C2B pull ups 20 TTB 30 Deadlifts 185/135 100 DUs 30 Box jumps 24/20" 20 Burpees 10 Power cleans 185/135

01.19.18

Warm Up:Circle around the gym- warm up having athletes run and change exercises Or coaches choice dynamic warm up

Stations: rotate stations every :45-:60 for 3 sets 1- use the yellow bands with handles on the MB rack for rear delt warm up T Raises x 10 reps Y Raises x 10 reps I Raises x 10 reps

2- 15 reps PVC platter drill squats

3- 10 broad jumps

Skill: bench press 5 sets of 3 reps @ 70% explode up to the lockout

Barbell warm up 5 reps each with empty bar clean grip RDL clean pull below the knee muscle clean OHS tall clean hang squat clean

WOD 4:00 AMRAP 8 hang squat clean 135/95 115/75 95/65 10 box jumps 24/20"

2:00 Rest

4:00 AMRAP 8 OHS 115/75 95/65 75/55

10 box jumps 24/20"