workout of the day
04.24.18
Warm Up 2 rounds at an easy pace 400m Run or Row or Bike 30 mountain climbers- athlete brings their foot to the outside of the same hand(15 each side) 2 TGU each arm
Mobility: 2 sets of Quadruped thoracic rotations x 10 each side
https://www.instagram.com/p/Bhwk4JTD9o4/?taken-by=functional.bodybuilding
2 sets of RNT split squat x 8 each side - no weight on these https://www.youtube.com/watch?time_continue=5&v=8htaPttaaVA
Skill: snatch dial in the starting position
- the barbell begins approximately over the balls of the feet
- arms are vertical when viewed from the side, which means the leading edges of the shoulders will be slightly in front of the bar.
3 sets of 2 reps @50-55%
snatch segmented deadlift- pause at each position for :02-:03 for self- checks
- 1 inch: shoulder still directly over the bar, balance over whole foot
- Knee: shoulders directly over bar or very slightly farther forward, balance over whole foot with very slight preference for the heel( you should feel pressure on the balls of the foot and the heel, not excessively on the heel)
- Mid- thigh: shoulders in front of the bar, bar pushed back in light contact with thighs, same balance as at the knee.
3 sets of 2 reps @ 55-60%
slow pull snatch- slow the movement of the bar to the mid- to upper-thigh so that it takes 2-3 seconds to reach that point. As the bar reaches that point, accelerate the bar aggressively with violent leg and hip extension.
3 sets of 3 reps squat snatch
set 1- 65%
set 2- 70%
set 3- 75%
WOD
For Time
9-6-3
squat snatch 155/115 135/95 95/65
burpee box jumps 30/24"
04.23.18
Warm Up400m bike or row
2 rounds- slow and controlled movements 20 alternating single leg cone touches https://www.youtube.com/watch?v=lq9c_NnO48g 8 supinated ring rows- pause :02 at the top and slow :02 descend 20 banded clam shells each side
Mobility: Banded good mornings + squats do 3 sets of 5 reps 8 pause ring rows- pause :02 at the top 10 kip swings banded split squats- 8 reps each side- no weight on these
https://www.youtube.com/watch?v=Pk63lrfZneY
WOD 21:00 EMOM min 1: sprint to fence and back + 4 burpees min 2: deadlift x 6 reps @ 70% min 3: 8 ring rows/ 6 C2B pull ups/ 4 bar muscle ups- pick your hardest one
04.20.18
Warm Up 400 Meter Light Jog into: 2 Rounds: 4 Samson Stretch Lunges (5 second hold in each) 8 Alternating Spiderman and Reach 12 Russian Baby Makers 16 PVC Overhead Squats
Mobility Two sets of: T-Spine Pulse on Bench x 30 seconds Foam Roll Lats x 30 seconds each side
and then …
Hawaiian Squats x 3 reps per side Deep Squat Progressions x 5 reps
WOD Every 3:00 for 8 rounds 7 thrusters 95/65 sprint to fence and back rest the remaining time- 100% effort on each round!!!
Post WOD accumulate 1:00 L-sit or L-hang hold
04.19.18
Warm Up400m bike/row/run
2 sets of the following- move slowly and deliberately 10- 5 each side- single arm KB racked squat- hand should be right next to chest holding KB 12 banded monster walks (forward and backward) 30 sec forearm plank
Mobility Psoas March: 20 reps (10 each leg) https://www.instagram.com/p/BheREQ8DUo0/?taken-by=functional.bodybuilding
Russian baby makers x 10 reps
Skill: stamina squats week 3- weight is based on front squat 1 RM for both
12:00 EMOM
min 1- 2 front squats @ 66%
min 2- 4 back squats
WOD
3 Rounds Not Timed
Sled push 20m (our ramp to the pylon) - if inside, reverse sled drag one length of the gym with mini-sleds and straps.- use aggressive weight
5 renegade rows- use moderate DB weight
5 strict TTB
20 sec wall facing hold
04.18.18
Warm Up400m row/bike 10 (5 each side) Hawaiian squats- hang on to a post and with one leg crossed over the other knee, squat to a comfortable depth 10 bird dogs (5 extensions each side) then.. 3 sets of KB single leg RDL- 6 each leg moderate KB weight 3 sets of KB single arm half kneeling press- 6 each side - weight is opposite leg that's out
Primer Two sets of: Shoulder Circles x 10 reps each direction Narrow Grip Push-Ups x 10 reps Nose to Wall Handstand Hold x 30 seconds Cartwheels x 5 reps
Mobility
banded good morning + squat- with a blue band around body for good mornings, perform 5 reps and then immediately perform 5 squats. Repeat to twice (total of 15 reps) twisted cross stretch x :40 each side
WOD
2 RFT
10 Deadlifts 255/185 225/155 185/125
20 HSPU- scale to piked on a box
30 DUs or 10 attempts- no singles today!
04.17.18 New Year's Redo!
Redo of our 2018 wod on Jan. 1st! Compare times Group Warm Up- coaches choice dynamic movements
WOD2018! 20 push press 95/65 or 75/55 for all barbell movements 18 pull ups 20 power snatches 18 sit ups 20 TTB 18 push ups 20 box jumps 24/20" 18 back squats 20 unbroken DUs or 10 attempts- no singles 18 thrusters 20 walking lunges 18 burpees Cash Out= 365m row