03.22.18

Warm Up:Two sets of: Samson Stretch x 10 reps each leg Reverse Lunges x 10 reps each leg High Knees x 2 lengths of the gym One Leg Jumps x 10 reps each leg

One set of: Scap Push-Ups x 10 reps Push-Ups x 10 reps Dive-Bomber Push-Ups x 5 reps Prone Plank Hold x 60 seconds (on elbows)

Moblity: T-spine stretch on foam roller x 2:00 Couch stretch x 1:00 each side

Primer: box jump practice Either use a shorter box or a stack of plates 4 sets of 4 box jumps- it's all about quality here, not quantity!

• full hip extension
• build sounds landing mechanics
• feet flat on landing
• knees neutral
• abs braced
• eyes/chest up
• pause at top position momentarily
• step off box if over 20"

WOD 4 RFT TGU x 2 each side 53/35 Walking with one KB overhead and one KB at side- 4 lengths of the main gym KB swings x 15 reps

03.21.18

Warm UpRow or Bike 400m 6 TGU- 3 each side Row or Bike 300m 4 TGU- 2 each side Row or Bike 200m 2 TGU - 1 each side

Mobility: get into a lunge position- kneel tall, don't lunge forward, pull hips under and squeeze the glutes. Hold this stretch for :30 each side, contracting and releasing every :05.

get into a spiderman lunge position- leave back leg off the ground, with the leg out front, take the opposite hand on the knee and drive the knee out while keeping the foot flat on the ground. Contract as hard as you can and then relax. Do this for :30 each side.

banded lat stretch x :30 each side

Snatch Warm Up: 1. Squatting quad snatch- hold the squat position with the bar across the quads. Weight back towards heels. Soft arms. Center of gravity mid-foot. Hold 10 seconds 2. Stand up in overhead position and hold 10 seconds-like the bar is 300# 3. Hold the bottom of the OHS for 10 seconds 4. Power snatch- pause at the catch and ride down in the squat. Hold for 3 seconds int he receiving position. Stand up. 5. Power snatch then OHS no pausing. then...

Skill: snatch 3 sets of Tall snatch x 2 reps- empty bar

Followed by…

3 sets of Snatch Balance x 2 reps- light load

3 sets of High Hang Snatch x 3 reps @ 50%

Followed by…

3 sets of High Hang Snatch + Hang Snatch @ 60%

Followed by…

3 sets of Hang Snatch + Snatch @ 70%

3 sets of Snatch High Pull @ 80%

WOD 12:00 EMOM min 1: 3 x complex or 1 deadlift + 1 hang power clean + 1 front squat 135/95 95/65 min 2: sled pulls x :50 with 2 plates on sled min 3: 10 cartwheels

03.20.18

Warm Up: 2:00 Very light Row or Bike 2 Sets: 4 Spiderman and Reach each leg 8 Wall Squats :20s of Single-Unders

2:00 Light Row or Bike 2 Sets: 3 Inchworms 6 Single Arm Dumbbell Snatches, each side :20s of Single-unders

1-2 Complexes: 3 Scap Retractions 1-3 Strict Pull-Ups

Mobility:

Banded Clam Shell Iso Hold x 45 seconds per side Forward Cross Crawl x 10 reps per side Banded Air Squats x 10 reps

then... Three sets of: Low Bar  Pause Back Squat x 2-3 reps @ 4sec descend and a 2 second pause- empty bar then light load

Skill: Back squats

4 reps @70%

3 reps @ 75%

3 reps @ 80%

1 rep @ 85%

10 reps @ 70%

WOD

12:00 AMRAP

40 Single unders

30 DB snatches- alternate sides  50/35  35/20

20 Sit ups

10 Ring rows

03.19.18

Warm Up: 2:00 bike or row Banded Perfect Stretch x 45 seconds per side Psoas Pulse x 45 seconds per side

1:00 bike or row then.. 10 walking lunges 5 inchworms

and then …

Mobility: deep squat hold with or without plate :45-1:00 thread the needle x :30 each side foam roll thoracic spine x 1:00 t-spine pulses on a bench x 1:00

WOD Three sets of: Row 800 Meters 50 Air Squats 25 Burpees 10 Strict Pull-Ups or kipping pull ups or scap pull ups x 12 Rest 3:00

03.17.18

WORKOUT 18.4

21 deadlifts (weight 1)

21 handstand push-ups

15 deadlifts (weight 1)

15 handstand push-ups

9 deadlifts (weight 1)

9 handstand push-ups

21 deadlifts (weight 2)

50-ft. handstand walk

15 deadlifts (weight 2)

50-ft. handstand walk

9 deadlifts (weight 2)

50-ft. handstand walk

Time cap: 9 minutes

VARIATIONS

Rx’d:

(Ages 16-54)

Men deadlift 225 lb. then 315 lb.

Women deadlift 155 lb. then 205 lb.

Scaled:

(Ages 16-54)

Men deadlift 135 lb. and perform hand-release push-ups,

then deadlift 185 lb. and bear crawl

Women deadlift 95 lb. and perform hand-release push-ups

then deadlift 135 lb. and bear crawl

03.16.18

Warm Up400m Row 10 reps each of T,Y,I raises on yellow bands 300m Row 10 reps of PVC Platter squats 200m Row 10 reps of walking lunges

Mobility: Wrist stretches Thread the needle stretch x :30 each side Banded lat stretch x :30 each side then... banded walks- lateral and monster 10 reps each direction

Skill: Strict Press 4 sets of 4 reps @ 75%

WOD For Time 3 rounds of 15 reps sandbag squats- bear hug the bag 10 reps sit ups 5 reps burpee box jump overs 24/20" Rest 2:00 2 rounds of the same Rest 2:00 1 round of the same- record total time

03.15.18

Warm Up:2:00 row or bike

2 easy rounds of: 7 box jumps 7 ring rows 4 inchworms 4 Cossack lunges each side 4 air chair swings

Two sets of: Pass Thrus in a Squat x 10 reps T-Spine Pulse on bench x 30 seconds

Barbell Warm-Up With an empty barbell, complete the following: Clean Grip RDL x 3 reps Clean Pull x 3 reps Power clean x 3 reps Front Squats x 3 reps with a 2 second hold at the bottom Tall clean x 3 reps Clean x 3 reps

Primer:

3 sets of 3 reps - build light load

1 muscle clean + 2 tall cleans

6:00 EMOM

1 rep clean @ 50% and build over 6 sets + 2-3 reps TTB

WOD

For Time

9 power cleans  135/95  95/65

20 TTB- sub ttb on the floor or tuck ups/v-ups

6 power cleans 155/105   115/75

10 TTB

3 power cleans 185/135   135/95

5 TTB