02.11.18 Swim WOD

 

5 Rounds

Every 3:00

12.5 yards sprint free from the mid-pool

4 muscle ups

1 get out on deck

10 DB snatches- alternating

1 broad jump off block

37.5 swim free

WOD- part 2

4 rounds

:30 side plank

25 yards kick

:30 side plank

02.10.18 Bring A Friend Day!

Swim WOD  9:30am  6545 Flying Cloud Drive, EP Make up Strength/Skill

WOD Partner WOD- 2 parts Part 1 27-21-15-9 calorie row max wall balls 20/14 *one person rows while the other person does max wall balls *you can switch exercises anytime as long as it's not in the middle of a row (person A has to complete all 27 cals before person B can switch to the rower)

Part 2 20-15-10-5 burpee box jump overs- 24/20" max MB cleans 20/14 *same standards as above

02.09.18

Bring a Friend Day tomorrow.  At any wod 7,8 or 9am.  Warm Up 2:00 Slow Bike or Row 2 Rounds of 5 Strict Pull-Ups + 10 Pushups + 15 PVC platter OHS :30s second Samson Stretch each side (Video)

Mobility: Pass Thrus in a Squat x 10 reps T-Spine Pulse on Bench x 30 seconds Deep goblet squat with plate x 30 seconds MB hamstring curls x 20 reps

Skill: Single Leg RDL with KB- light load only 3 sets of 10 reps each side

Step 1:

Stand with your feet shoulder-width apart and knees slightly bent and raise one leg off the floor. Flex the knee on your standing/support leg about 15-20% to activate the glutes.

Step 2:

Without changing the bend in your knee, keep your back naturally arched, bend (hinge) at your hips, and lower your torso until it’s almost parallel to the floor.

Step 3:

Briefly pause at the bottom, then squeeze you glutes, thrust your hips forward, and raise your torso back to the starting position.

Barbell Warm Up for snatch

With an empty barbell, complete the following: Snatch Grip RDL x 3 reps Snatch Pull x 3 reps Muscle Snatch x 3 reps Close Grip Overhead Squats x 3 reps Snatch Balance x 3 reps Tall Snatch x 3 reps Snatch x 3 reps

WOD

5 RFT

1 Rope Climb- extra challenge- legless

5 power snatch 115/75

10 alternating pistols

02.08.18

Warm Up400 Meter Row (slow) or 15 Calorie Bike (slow) into… 3 Rounds: 3 Strict Pull-Ups 6 Alternating Spidermans (6/side) 9 Slow Air Squats 12 AbMat Sit-Ups :20 second Samson Stretch each side (Video) :20 seconds of Singles or Doubles

Skill: Bench Press 4 sets of 5 reps @ 70%

WOD 12:00 AMRAP 10 DB power cleans 50/35   35/20 20 air squats 30 sit ups

02.07.18

Bring a Friend this Saturday Swim WOD this Sunday

Warm Up:

Assault Bike x 3 minutes @ a light pace

Into …

Two sets of: Sinlge Leg Hip Bridge On Bench x 10 reps per leg Russian Twists x 20 reps

KettleBell Swings x 20 reps Goblet Squats x 10 reps

Mobility:

Band Assisted Hip Flexor Stretch x 60 seconds per side (add in 3-5 pulses) Deep Squat Progressions x 5 reps

Banded Monster Walks x 20 reps fwd/backward Banded Lateral Walks x 20 reps each direction

Barbell warm up: 3 reps of each clean grip RDL clean pull muscle clean front squat push press hang power clean push jerk squat clean

WOD 12:00 AMRAP 15 Clean & Jerk 95/65 30 DUs or 60 singles 15 C & J 135/95 30 DUs 15 C&J 155/105 30 DUs 15 C&J 185/125 30 DUs 15 C&J 225/155 30 DUs

Scaled 12 C&J 75/55 15 DUs or 30 singles 12 C&J 95/65 15 DUs 12 C&J 115/75 15 DUs 12 C&J 135/95 15 DUs 12 C&J 155/105 15 DUs

02.06.18

Bring a Friend this Saturday Swim WOD this Sunday

Warm Up:

2:00 Easy pace on row or bike

Lacrosse ball psoas pulse x 30 seconds per side Band Assisted Lat Stretch x 60 seconds per side

Two sets with yellow stretch bands:

T Raises x 10 reps

Y Raises x 10 reps I Raises x 10 reps

Two sets of: Banded Good Mornings x 10 reps Reach Thrus x 5 reps

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 5 reps @ 60% 5 reps @ 65% 3 reps @ 70% 4 reps @ 80% 3 reps @ 85% 1-2 reps @ 90%

WOD 8:00 AMRAP 3 renegade rows - row left, row right, push up 50/35 35/20 8 TTB 10 walking lunges with DB racked on shoulders- 5 each leg

02.05.18

Upcoming Events:   Bring a Friend Day 2/10  7/8/9am wods  and Swim WOD 2/11  9:30am Warm Up: 2:00 bike or row 20 reps banded face pulls 10 reps feet elevated ring rows 5 reps gymnastics complex- inchworm, bottom of push up, scorpion stretch to each side, push up, walk feet to hands

Mobility:

Wrist stretches

Banded lat stretch x :30 each side

Couch stretch x :30 each side

Warm Up for gymnastics movements- ring swings, kip swings, dips, shoulder circles, arm circles

WOD 30:00 EMOM min 1- 3 muscle ups or 3 pull ups/3 ring dips min 2- 2 Heavy TGU (1 each side) min 3- 20' handstand walk or :40 handstand hold min 4- max cals on assault bike for :30 min 5- rest

score will be recorded at cals on bike