workout of the day
05.02.18 Ring of Fire
Warm Up400m run or row Two sets of: Shoulder Warm-Up 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 6 Kettlebell Windmills (each side)- keep this light or with no weight 8 Single Leg Hip Thrusts (each leg) 10 Alternating Cossack Squats Rest as needed
Mobility:
Two sets of: band pull aparts horizontal x 10 reps banded face pulls x 10 reps lat pull downs x 10 reps hollow body swings on rig for pull ups or on rings for muscle ups
Barbell Warm Up
3 reps of each
snatch grip RDL
snatch pull below the knee
muscle snatch
OHS
snatch press from behind the head
hang power snatch
snatch below the knee
WOD Ring of Fire
1 muscle up + 1 power snatch 135/95
2 muscle ups + 2 power snatch
3 muscle ups + 3 power snatch 4, 4....
9:00 Time Cap add 1 rep after each completed round 2 for 1 reps of C2B pull ups instead of ring muscle ups
Post WOD abs 4:00 EMOM- modify as needed. Hold for :20-:30 of each minute min 1: hold plank position on parallelettes min 2: hold L-sit on rings min 3: hold plank position on parallettes with feet elevated on box min 4: hold L-sit on bar
05.01.18
Warm Up3 Rounds - Not for time. But move continuously at moderate effort and wake up the body.
Assault Bike .6/.5 miles 20 Lateral Band Walks/side 10 KB Front Rack Tall Kneeling to Standing (5/side) https://www.youtube.com/watch?v=gzNHWAOVcH0
Primer:
3 sets of
15 second front squat hold at the bottom with an empty bar. Work on the position.
50' single arm farmer carry with a moderately heavy KB or DB (25' per side)
Skill: tempo front squats 9:00 EMOM 1 rep = 3 sec down, 3 sec pause, 3 sec stand mins 0-2 do 1 rep @ 60% mins 3-5 do 1 rep @ 64% mins 6-8 do 1 rep @ 68%
WOD 3 RFT 400m Run 21 burpees 5 tire flips- if weather isn't permitting then use the heaviest sandbag for ground to over the shoulder
04.30.18
Warm Up400m run or row
Two sets of: 10-12 lateral box walk overs - use light DB weight at your sides if you like https://www.youtube.com/watch?v=HtQ2VK0Lea4 10-12 supinated ring rows
Two sets with an empty bar of: 10 good mornings 7 back squats 5 pausing front squats
Mobility psoas march x 10 each leg https://www.instagram.com/p/BheREQ8DUo0/?taken-by=functional.bodybuilding lat pull downs in the hollow position x 20 reps elbow plank scap push upsx 10 reps banded pull throughs 8-10 reps https://www.youtube.com/watch?v=ZuKowDpVVXM
Skill: Strict Press week 1
4 sets of 8 reps @ 60%
WOD
all movements done with a sandbag 21-15-9
Deadlift
Bent over row
Clean
Front squat
04.27.18
Warm UpEMOM x 9 mins 1st - 3-4 Single Leg Box Jumps/Leg (Start off low and build only if you are confident)- or use a plate 2nd - 6-8 Barbell Good Mornings (light loads - focus on stretching and activating your hamstrings and glutes) 3rd - Row 20sec HARD (get that breathing going)
Mobility: Ankle stretch- place foot on plate in a lunge position x :30 each side Deep goblet squat stretch- use the plate and hold in a deep squat for 1:00
Skill: Stamina Squats week 4 12:00 EMOM- based on front squat @ 66% min 1- 3 front squats min 2- 6 back squats
WOD 3 RFT Run to fence and back 15 wall balls 20/14 10 push press 95/65 1 rope climb
04.26.18 Amma
Warm Up400m row or run 10 cossack squats 10 reverse lunges 20 monster walks with mini-band
then... 200m row or run Inchworm Walk + Scap Push-Up + Press Up x 5 reps incworm + lean forward and slide feet to hands or hop feet to hands x 5 reps
then... snatch- 3 reps of each x 2 sets snatch grip RDLs snatch pull from the hang OHS
Mobility Banded face pulls x 20 reps - light band Banded hip flexor stretch x :30 each leg Deep squat progression x 5 reps
WOD Amma 4 RFT 15 burpee box jumps 24/20" 20 cal row 16 hang snatch 95/65 400m run
04.25.18- Heavy C&J Day!
Warm Up:200m row 10 Russian baby makers 10 PVC pass thrus 10 PVC tall cleans 10 PVC OHS 200m row 10 spiderman lunges 10 slow front squats- empty barbell 10 strict press- empty barbell
Mobility: Banded lat stretch x :45 each side Wall squat hold x 1:30 Wrist stretches x :30 each position Tricep smash on racked barbell x 1:00 each side
Skill: clean & jerk 3 sets of 3 tall jerks + 3 tall cleans- start with empty barbell to move to light load then... 3 sets of 3 jerk balances + 3 high hang squat cleans- start with light load and build
*tall jerk- stand tall with the bar pressed to the top of the forehead. As the feet transition, punch against the bar with the arms to push down into a quarter squat depth. Move head back through the arms and lock out the same time the feet reconnect with the ground. Hold the receiving position for 3 seconds. *jerk balance- begin with feet in partial split position. Dip and drive bar straight up, keep the back foot planted and lift the front foot to step out into the full split length.
WOD 7:00 EMOM 1 rep C& J 1- @ 50% 2- @55% 3- @60% 4- @65% 5- @70% 6- @75% 7- @80% then... E2M 1 rep C&J 1 @ 84% 1 @88% then 5 sets of heavy singles