03.30.18

Warm UpRow x 5 minutes at a light to medium pace

Honest Hip Cars x 2 reps per side

Hurdle Over-Under Drill x 5 reps per side

then..

PVC platter drill squats x 10

PVC pass thrus x 10

Mobility: MB hamstring curls- feet on MB, bring the ball to your butt, raise the hips, squeeze the glutes and extend the legs.  Then drop the hips and bring the ball back to the butt.  x 15 reps

Banded lat stretch x :45 each side

Hollow banded pulls x 20 reps - lay on floor with band attached to rig.  Establish the hollow position and with no slack in the band pull from overhead to the hips using the lats.

Primer: box jump practice Either use a shorter box or a stack of plates 2 sets of 5 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"

Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats

WOD:

For Time

20 burpee box jump overs  24/20"

30 G2OH  75/55

40 OHS  75/55

500m run or row

03.29.18

Warm Up400m row or bike Cossack squat x 10 reps (5 each side) goblet squats  x 10 reps- slow and controlled Dual KB deadlift to bicep curl x 10 reps  start light so you don't overload the tendons in the curl

Two sets of: Inchworm Walk x 3 reps Hamstring Floss x 10 reps per leg Russian Baby Makers x 10 reps

Primer: L-sit Hold accumulate 1:00

WOD For Time- complete all three sections 15-12-9 wall balls  20/14 both to 10' target burpees

12-9-6 push ups pull ups or ring rows

9-6-3 DB push press   50/35   35/20 DB rows (L+R =1)

03.28.18

Warm Up:3:00 easy on the bike or row

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: Shoulder Circles x 10 each direction Prone Plank Hold x 30 seconds Scap Push-Ups x 10 reps Rest 30 seconds Push-Ups x 10 reps KB Windmills x 5 reps per side Turkish Get-Ups x 3 reps per side

then...

warm up for specific gymnastics movement you will use in the wod

1. cast swings, rings swings, pop swings

2. toe tap swings, knees to bar with the toe tap swings, air chair swings

3. lat activation on ring rows, lat activation on bar, hollow/arch bar swings,

4. pistol progressions

5. handstand kick ups, wall walks, wall slides, thigh taps, hspu, handstand walks or holds

then...

Warm up with a barbell for the 1 rep of heavy for the wod

WOD

20:00 EMOM

every minute complete 1 rep of a heavy barbell movement + 1-5 gymnastics movements of choice

you can split up the gymnastics in sets if you have more then one to work on

03.27.18

Warm Up 5:00 EMOM

jumping rope :45 rest :15

use this time to practice several different kinds of jumping rope

Mobility: KB single arm press with opposite arm rack hold-  performed with Kettlebells in both arms. The rack hold in the non working arm is a great way to training scapular stability and endurance while working concentric and eccentric contractions in the other arm. 2 sets of 5 each side https://www.instagram.com/p/BgFoD-1jmK-/?taken-by=functional.bodybuilding

KB bent over row with mini- band- KB in each hand, bent over in a row position and rowing one arm at a time.  Keep the mini-band around the lower knee (just underneath the knee).  Mini-band helps keep the glutes activated and working during the row and can improve the quality of the lift.  2 sets of 5 each side https://www.instagram.com/p/BfFLz5RjP9o/?taken-by=functional.bodybuilding

Skill: Jerks EMOM 10 1 rep @ 70-75%

Barbell warm up for cleans

5 clean grip RDLs

5 clean high pulls

5 muscle cleans

5 front squats

5 tall cleans

5 hang power cleans

5 power cleans below the knee

WOD 3 RFT 14/10 cals assault bike 15 power cleans 50 DUs or 100 singles

03.26.18

Warm Up 2 easy rounds of: 200m bike or row KBS x 15 reps Push ups x 10 reps DUs x 30 reps

then...

Three sets of: Good Mornings x 6 reps with empty bar first round, add light load after Rest 60 seconds Bottoms-Up Kettlebell Carry x 20 meters each arm Rest 60 seconds

Skill: Bench Press 4 sets of 2 reps @ 85%

WOD Partner Row 20 Rounds alternate :50 hard rowing :10 transition time each person will row 10 rounds total meters rowed is the score for the team

03.24.18

WORKOUT 18.5

Complete as many reps as possible in 7 minutes of:

3 thrusters

3 chest-to-bar pull-ups

6 thrusters

6 chest-to-bar pull-ups

9 thrusters

9 chest-to-bar pull-ups

12 thrusters

12 chest-to-bar pull-ups

15 thrusters

15 chest-to-bar pull-ups

18 thrusters

18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc

03.23.18

Warm Up At very low intensity (walk through pace): 15 Calorie Row or Bike + 15 Slow Air Squats 10 Calorie Row or Bike + 10 Slow Air Squats 5 Calorie Row or Bike + 10 Slow Air Squats

then...

3 – 2 – 1: Spiderman and Reach, each side

Inchworms

then...

Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats

then..

5 clean grip RDL

4 clean pulls

3 clean high pulls

2 power cleans

1 squat clean

Skill:  Take 10:00 to establish your heavy for the complex

1 hang power clean

1 front squat

2 shoulder to overhead

WOD

100 Burpees for Time