05.18.18

Warm Up3:00 run, row, bike 3-4 Sets - Shoulder and hip focused activation and stability

2 Turkish Gets Ups/arm 15m Perfect Bear Crawl 10 Alternating Single Leg Cone Touches rest 45sec between sets

Mobility: Shoulder flow: https://www.instagram.com/p/BiPe2a0h40w/?taken-by=marcusfilly

Skill: Strict Press week 3

5 sets rest 1-2:00 between sets

5 reps @ 60%

5 reps @70%

3 reps @75%

2 reps @ 80%

2 reps @ 85%

WOD

3 RFT

2 ring muscle ups or 4 strict pull ups

12 OHS 95/65

18 Box jumps 24/20"

05.17.18

Warm Up3 Sets - 10 DB Reverse Fly rest 30sec 5 Single Arm DB Deadlifts + 5 Single Arm Hang Muscle Snatch rest 30sec 5 Single Leg Drop Jumps https://www.youtube.com/watch?v=dr5bdYRPN88&feature=youtu.be&utm_source=Revival+Strength&utm_campaign=af2bce5646-EMAIL_CAMPAIGN_2018_05_08&utm_medium=email&utm_term=0_8dbc823d2f-af2bce5646-71890815&mc_cid=af2bce5646&mc_eid=c612bae79b rest 60sec

Primer: Two sets of: 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

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

then...

Barbell Warm up

5:00 EMOM Slow Pull Power Clean + Power Clean + Hang Power Clean

*build load every minute

WOD 3 RFT 400m Run 15 wall balls 20/14 5 power cleans 185/125 or 75% 1RM power clean

05.16.18

Warm Up400m run or row :10 hollow hold :10 superman hold 5 tuck ups + 5 V-ups then.. :20 inchworms :20 inchworms with straddle legs that you drag to hands or do toe taps to hands 5 hollow body swings on bar + 10 hollow body banded lat pull downs on the floor

Barbell warm up (empty barbell) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch-Grip Strict Presses + 5 clean grip strict presses 5 Snatch-Grip Stiff-Legged Deadlifts + 5 clean grip stiff-legged deadlifts 5 Overhead Squats + 5 front squats

WOD: courtesy of the CF main site For Time 3 rounds 5 bar muscle ups/ C2B pull ups/ jumping pull ups 5 snatch (power or squat) 155/105 135/95 65/45 3 rounds 15 deadlifts 30 air squats 3 rounds 5 bar muscle ups/ C2B pull ups/ jumping pull ups 5 cleans (power or squat) *weight stays the same on all barbell movements

05.15.18

Warm Up 3 rounds at warm up pace 200m run 12 goblet curtsy squats (6 each side) https://www.youtube.com/watch?v=xClhGjz7p0A 12 clamshell planks (6 each side)- hold for :03 at the top of each rep  https://www.youtube.com/watch?v=Jpy5PZTFVYw One round of the kip cadence-  2 kip swings + 2 tuck ups + 2 TTB

Primer: hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly

then..https://www.instagram.com/p/BihkPFqh5nP/?taken-by=marcusfilly (just the first two exercises on here)

Glute bridge V walk out x 6 reps

Shrimp squats x 12 reps ( 6 each side)

Skill:  Stamina Squats week 6

On the 2:00 for 6 sets

2 fronts squats + 4 back squats @ 70-85% 1RM front squat

WOD

5 Rounds

30 secs TTB- hanging knee raises

30 secs rest

30 secs burpee box jumps  24/20"

30 secs rest

* record all reps- write down the lowest round

05.14.18 Mile High

Warm Up4 Sets Not For Time

5 Single Arm KB Z Press https://www.youtube.com/watch?v=zcUg776Cr2Q 15sec Star Plank/side 20sec Psoas March

*Move with purpose and focus - build a little weight on your press

Primer: Shoulder flow: https://www.instagram.com/p/BiPe2a0h40w/?taken-by=marcusfilly

Barbell warm up 6 Sets, with an light load or empty barbell: Focus is on positioning of the bar throughout.

Snatch Complex https://www.youtube.com/watch?v=96mq6_bMGnM Pausing Snatch Deadlift (2s at knee) Low-Hang Squat Snatch Overhead Squat

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 2 reps @ 60-65% snatch balance- the goal is to elevate the bar as little as possible and move down under it as far and as quickly as possible.

Squat Snatch Waves  12:00 EMOM

On the 0:00 – 3 Reps @ 60% of 1RM Squat Snatch

On the 1:00 – 2 Reps @ 64% of 1RM Squat Snatch

On the 3:00 – 1 Rep @ 68% of 1RM Squat Snatch

On the 4:00 – Rest

On the 5:00 – 3 Reps @ 64% of 1RM Squat Snatch

On the 6:00 – 2 Reps @ 68% of 1RM Squat Snatch

On the 7:00 – 1 Rep @ 72% of 1RM Squat Snatch

On the 8:00 – Rest

On the 9:00-2 reps @ 76% of 1RM Squat Snatch

On the 10:00- 2 reps @ 76% of 1RM Squat Snatch

On the 11:00- 2 reps @ 76% of 1 RM Squat Snatch

On the 12:00- Rest

WOD

1 Mile Run for Time- use the new course route- post times on record board

05.12.18 Two to Tango

Bring A Friend Day!!  

Make up Strength/Skill

WOD- Bring a Friend Day Two to Tango 25 unison burpees 2 x Relay run each person- partner A runs to pylon and back, tags partner B who runs the same distance 50 Deadlifts 245/165 2 x relay run each person 50 power cleans 155/105 2 x relay run each person 50 shoulder to overhead 135/95 25 unison burpees

For the run, each person runs to the pylon and back twice, tagging off after each run. The reps of DL, PC, and S2OH are split however. Any new person can do reps of these movements with DBs or a MB. The burpees are done together with each partner completing 25 reps.

05.11.18

Warm UpTwo sets of: 45 seconds Band Assisted Lat Stretch (right) 45 seconds Deep Squat Progressions 45 seconds Band Assisted Lat Stretch (left) 45 seoncs Prone PVC Pipe Pass Thrus 10 Kettlebell Swings 10 Goblet Squats 10 Seated Single Arm Press (5 per side) Rest as needed

Primer: Primer: 10 mins Banded shoulder warm up 5 reps each movement

https://www.instagram.com/p/BiM-3q9BvNr/?taken-by=marcusfilly

Skill: bench press 5 sets of 2 reps @ 80-90%

Primer:

strict pull up work

1. lat activation

2. lat activation with a pause before pulling up (like a scap pull up)

3. pull up- lats activate while pulling and shoulders follow a neutral line of action- back and up

bar muscle up work

1. toe tap swings- 1.5 feet away from the bar- arch, hollow, arch- tap toes on the floor for each position

2. knees to bar with the toe tap swings

3. air chair swings- press down on the bar with straight arms- knees up

WOD

5:00 EMOM

3 bar muscles or 3 strict pull ups

max effort air squats in the remaining time of each minute

3:00 Rest

5:00 EMOM

5 touch-n-go reps power clean @ 60%

max effort hollow rocks in the remaining time of each minute

*score is the total reps of air squats and total reps of hollow rocks