04.07.18 Murph Training starts today!

Make up Strength/Skill WOD- Murph Training starts today! AMRAP 6:00 42 DUs or x 2 singles 30 push ups 18 pull ups

REST 5:00

AMRAP 6:00 21 DUs or x 2 singles 15 push ups 9 pull ups

04.06.18

Warm Up400m bike or row

One set of: Banded Monster Walks x 10 steps forward and backward Banded Lateral Walks x 10 steps each direction

Upper Body Warm-Up Series x 10 reps each

2 set of 15 reps each side with lighter KB weight so you can balance

Half Kneeling bottoms up kettle bell press   https://www.instagram.com/p/BgymK3KjP3v/?taken-by=functional.bodybuilding

Snatch Barbell Warmup (empty barbell) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch-Grip Strict Presses 5 Snatch-Grip Stiff Legged Deadlifts 5 Overhead Squats

Skill: snatch complex

3 sets of 5 reps of the complex

1 power snatch + 1 OHS + 1 squat snatch

set 1 @ 65% for 5 reps of the complex- rest in between reps

set 2 @ 70% for 5 reps of the complex

set 3 @75% for 5 reps of the complex

WOD

16:00 OTM

min 1: 15 SDLHP 75/55

min 2: 15 wall balls to 10' target 20/14

min 3: max cals row

min 4: rest

04.05.18

Warm Up 3 Rounds: 1:00 Light Row 5 Scap Retractions + 1-2 Strict Pulls 7 Pushups

9 PVC platter squats

2 Rounds: :30s Deep squat progressions :30s Samson Stretch, 15s each side :30s Inchworms

Mobility:

Tricep smash on racked barbell x :30 each side

Shoulder opener stretch on racked barbell x :45

Couch stretch x :45 each leg

Clean warm up- empty bar, then light load for round 2

5 clean grip RDLs

4 clean pulls

3 clean high pulls

2 power cleans

1 squat clean

WOD 3:00 AMRAP 7 cal bike 12 power cleans 135/95 3:00 Rest

3:00 AMRAP 7 cal bike 8 power cleans 155/115 3:00 Rest

3:00 AMRAP 7 cal bike 4 power cleans 185/135

04.04.18

Warm UpBike or row 5:00 easy pace

every 1:00 come off the bike/ row and complete 5 push ups

Banded Pec Stretch hold this position for 1:00 T-Spine Opener do this with a foam roller and the post of the rig- pulse the hips 15 reps Banded Lat Stretch x 45 seconds per side Band Assisted Anterior Pec Stretch x 45 seconds per side Single-Arm Hang from Bar x 30 seconds each arm

Skill:  handstand progressions 1. donkey kicks x 10 reps 2. kicks to the wall x 5 reps 3. handstand hold on wall or free standing- 30 seconds - 60 seconds 4. handstand march on a box- in a pike position, hands on the floor marching and moving the body- 20 reps

then.... Every 45 seconds for 4:30 (6 sets) complete 4 unbroken HSPU- athlete can do strict, kip, or pike from a box or the floor

WOD 4-8--12-16-12-8-4 DB snatch- alternate sides 50/35   35/20 Burpees

04.03.18

Warm Up 21 Calorie Bike, Row 7 Wall Squats 15 Calorie Bike, Row 5 Wall Squats 9 Calorie Bike, Row 3 Wall Squats

Modified Barbell Warmup (empty barbell) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Front Squats 5 Stiff Legged Deadlifts

Repeat barbell warm up with a light load (10s or 5s added)

Mobility:

deep goblet squat stretch x 1:00

couch stretch x :30 each side

ankle stretch- lunge with foot on top of a plate x :30 each ankle

Skill: Stamina Squats week 1

12:00 EMOM- each squat set is done at 60% 1 RM for front squat

odd mins- 3 front squats

even mins- 6 back squats

WOD

5-4-3-2-1

DB manmakers 50/35 35/20

Bar muscle ups or strict pull ups

*manmaker is row R, row L, push up, clean and jerk

04.02.18

Warm Up 2 Rounds, with a slightly faster bike cadence on the second round: :30s Bike + :30s Scap Retractions on pull up bar :30s Bike + :30s Spiderman + Reach :30s Bike + :30s Wall Squats

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

Mobility Wall dead bug- https://www.instagram.com/p/BggkHSSjLTF/?taken-by=functional.bodybuilding

-press hard into the wall while lying on the floor and performing the legs to the dead bug. 2 sets of 10 reps each leg

KB sumo jump squats- https://www.instagram.com/p/BfEOPyajRF0/?taken-by=functional.bodybuilding -KB stays in the center of the body with arms straight. Athlete jumps from the squat position. 2 sets of 10 reps

Banded lat stretch x :30 each side Banded good mornings x 15 reps

WOD After Burner 2 RFT 30 thrusters 65/45 30 sit ups 30 deadlifts 225/155 30 CTB pull ups- pull ups- ring rows 30 cal row 30 wall balls 20/14#

03.31.18

Make up Strength/Skill WOD Partners- 11:00 Time Cap 8 Rounds- 4 each 5 Front squats 135/95 5 Ring push ups- scale to push ups from the floor- hand release 10 Hollow rocks *in remaining time on the clock, partners complete as many DUs as possible. One work, one rest *score is time on wod and total number of DU reps