02.13.18

Warm Up:3 Rounds: 1:00 Light Row :40s Alternating Samson Stretch Lunges :30s Inchworms :20s Good Mornings- with a band

Mobility: Foam roll thoracic spine x 1:00 Foam roll quads and IT band x 1:00 Tricep smash on racked bar Deep lunge stretch while pushing out the front knee x :30 each side

Skill: Front squats Sets 1-3 3 reps @ 75% Sets 4-6 3 reps @ 80%

WOD Buy in: 500m row 3 rounds of: 10 C2B pull ups/ pull ups/ ring rows 15 push ups/ incline push ups 20 wall balls 20/14 Cash out: 30/24 cal bike

02.03.18

Make up Strength/Skill WOD: Teams of 3 AMRAP 25:00 600m Row (each 200m) 15 TTB 21 HSPU- sub box or downward dog hspu 30 DUs each or 60 singles each 60 Front squats RD1- 75/55 RD 2- 95/65 RD 3- 115/85 RD 4- 135/95 * divide up reps as needed except the row and the double unders. Always 1 work 2 rest

01.31.18

Warm Up:Two sets of: Row 250 Meters Burpees x 5 reps KB Deadlift x 10 reps then...

Inchworm + Scap Push-Up + Press-Up x 5 reps Ring-Rows x 15 reps

then...

Rear Delt Warm Up--using the yellow stretch cords on the wall ball rack Two sets of: T Raises x 10 reps Y Raises x 10 reps I Raises x 10 reps

Primer: handstand skills

Option A:

EMOM 6:00

min 1- back-to-wall donkey kicks x 10 reps https://www.youtube.com/watch?v=yTqwsG79524&feature=youtu.be min 2- wall climb x 2 reps min 3- wall slide x 5-7 paces each side- start back to wall and handstand walk to your left and right

Option B: EMOM 6:00 min 1- single leg thigh taps on a box x 10 reps each thigh min 2- shoulder taps x 20 reps- on the ground in a plank, reach up to shoulder- opposite hand to shoulder

WOD 4 RFT 250m Row 2 x 30' suitcase carry 1.5 pood 20 x abmat sit ups 15 x box jumps

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

01.05.18

Warm Up200m row or bike spiderman lunges x 5 reps each side inchworms x 5 reps seated low banded rows x 20 reps - attach a band to the rig at chest height. Pull the band to your chest, like rowing, keeping the shoulders down. Slowly return to extension. then...

Barbell bent over rows in snatch grip x 10 reps Muscle snatch from mid-thigh x 5 reps OHS x 5 reps

Mobility: PVC platter drill- 5 platter squats then 5 platter squats with a pause at the bottom of the squat to switch the hands on the PVC to regular grip. Then stand up.

Partner band squats (upper) x 5-8 reps each - wrap the red resistance band around the back of the hands. Holding onto the band to create resistance, have the athlete place both arms overhead and pull back from the shoulders to keep tension while performing a squat.

Primer: 3 sets of 3 reps snatch balance 50%-60%-70% then... 3 sets of 3 reps hang power snatch 60-65-70% then... 3 sets of 1 rep snatch segmented deadlift work at 90% with a :02 pause at 1" off the floor, the knee, and mid-thigh

WOD 3 RFT 20/18 cal row 12 thrusters 95/65 Rest 2:00 *stagger the starts on the rower so that one person starts right after the first rower is finished

01.03.18

Warm up:250m row hang from pull up bar x :30 strict pull ups x 3-5 reps 250 m row kip swings x 5 reps banded lat pull ups x 15 reps then..

With an empty barbell, perform: Clean-Grip Romanian Deadlift x 3 reps Clean Pull x 3 reps Muscle Clean x 3 reps Power Clean x 3 reps Rest as needed; then repeat

Mobility:

Deep goblet squat with a plate- drive over the toes to one side and hold for :10 x 5 reps each Couch stretch x :30 each side Unilateral adduction with a mini band around the ankles- kick leg out to the side 5-10 reps- start with a small single leg squat- kick the other leg out like a fire hydrant stretch

Skill: cleans 5 sets of 1 rep clean pull + 1 rep clean start at 60% and build

then... 3 sets of 2 reps clean segment deadlift perform at 90% with a :02 pause at 1" off the floor, the knee, and mid-thigh

WOD 3 RFT 8 squat cleans 135/95 95/65 16 C2B pull ups- sub pull ups or ring rows 24 cal row