workout of the day
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
05.01.18
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
04.23.18
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
04.13.18 Friday the 13th!
300m row or bike
5 kip swings
5 push ups
10 squats
200m row or bike
5 air chair swings
5 inchworms
10 jumping squats
Mobility: Banded good mornings x 20 reps Couch stretch x :30 each side
Mobility for DL 1:00 each side of Hammer Nail Glute Mobilization: https://www.youtube.com/watch?time_continue=76&v=Y4bBHKjK2Bw 1:00 each side of Split Stance Adductor Mobilization: https://www.youtube.com/watch?time_continue=69&v=9W8JS9A9hDI
Skill: Deadlifts 3 sets of 8 reps @ 70%
WOD 12:00 AMRAP 150m run- out the garage door and back around to the front door by the bikes 5 Front squats 135/95 - taken from the ground 10 TTB