workout of the day
03.14.18
Warm up Assault Bike or Row x 3 minutes @ a light pace
Band Assisted Hip Flexor Stretch x 30 seconds per side Deep Squat Progressions x 5 reps
Banded Monster Walks x 20 reps fwd/backward Banded Lateral Walks x 20 reps each direction
then...
One set 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: 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.
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
WOD Front squat + Jerk + DUs 3 front squats + 1 jerk @ 60% + 30 DUs 3 front squats + 1 jerk @ 70% + 20 DUs 2 front squats + 1 jerk @ 75% + 10 DUs 2 front squats + 1 jerk @ 80% + 20 DUs 2 front squats + 1 jerk @ 85% + 30 DUs
Post WOD: if time remains Two-Three sets of: Stationary Dips x 6-8 reps - from a box or parallette bars Rest 45 seconds Strict Pull-Ups x 5 reps (you may add weight if you’d like) Rest 45 seconds
Every minute, on the minute, for 5 minutes: Supinated Grip Barbell Rows x 5 reps- athlete picks load Roll Outs from a scooter or the barbell x 5 reps
03.13.18
Warm Up Row 500 Meters @ a light pace
Straight into . . . Band Assisted Hip Flexor Stretch x 60 seconds per side Leg Swings x 10 reps (forward and backward)
and then . . .
Two sets of: Alternating Reverse Lunge x 10 reps Russian Baby Makers x 10 reps Plate Jumps x 15 reps (jump onto a 45 lbs plate)
Primer: 8:00 EMOM Min 1: back squat 4 reps @70-80%
Min 2: 4-8 reps kipping hspu or wall climb and handstand hold for :30
WOD 10:00 AMRAP wall balls x 12 reps 20/14 power snatch x 10 reps 95/65 bike x 10/8 cals
03.12.18
Warm Up:Easy pace bike or row 3:00 T-Spine pulses on bench x 1:00
Shoulder Circuit- light weight 2.5 or 5# each hand Bicep Openers x 10 reps Xiopang x 10 reps Bent Over Rows x 10 reps Bicep Curl + Push x 10 reps
Primer: 3 sets of the following: 20 hamstring curls on a MB 45 seconds hollow rocks 45 seconds rest 10 per side banded clam shells 45 seconds rest
WOD Every 5:00 for 20:00 Rope climb x 2 Row 400m Deadlift x 15 185/135 135/95
03.09.18
Warm Up2 rounds
200m 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.
Skill: snatch + OHS
E2M for 10:00
1 Power snatch + 3 OHS at 70-85%
WOD
4 RFT
30 DUs or 60 singles
10 Push press 95/65- from the ground
250m row
Rest 1:00
03.08.18
Warm Up:Two sets of: 30 Second Side Plank (left) 30 Second Scapular Circles from Push-Up Position 30 Second Side Plank (right) 30 Second Supinated-Grip Hang from Pull-Up Bar Rest 30 seconds 12 Alternating Bowler’s Squats https://www.youtube.com/watch?v=hc0pDRtizhg 12 Alternating Cossack Squats 12 Band Pull-Throughs https://www.youtube.com/watch?v=MkwSzIaeZYg Rest as needed
Barbell Warmup (empty barbell) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff Legged Deadlifts 5 Front Squats
then.. with an empty barbell
Clean warm up: 5 clean high pulls 4 tall cleans 3 muscle cleans 2 hang power cleans 1 squat clean
WOD For Time 3 rounds of: 20 KB swings 53/35 10 alt. pistols 2 rounds of: 15 pull ups 10 burpees 1 round of: 10 HSPU or box piked hspu 10 power cleans 205/135 155/115 135/95
03.07.18
Warm Up400 Meter Row (slow) or 15 Calorie Bike (slow) into… 2 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 3 reps @ 80%
Primer to wod mini-bands Banded Monster Walks x 10 steps forward and backward Banded Lateral Walks x 10 steps each direction Banded squats x 20 reps
WOD 7 RFT 13 back squats 95/65 9 lateral hops over the bar