05.26.18 My Pet Sandbag- Teams

Make up Strength/Skill WOD "My Pet Sandbag" Relay 20:00 AMRAP Teams of 3

4 sandbag cleans Zercher carry sandbag to fence Sandbag over the shoulder carry to front door 8 burpees over sandbag

tag off. One work, two rest.

05.25.18

Warm Up3 Rounds - Not for time. But move continuously at moderate effort and wake up the body.

Run to fence and back 20 Lateral Band Walks/side

10 MB Tall Kneeling to Standing (5/side)- bear hug the ball and start with kneeling and move to standing alternating the foot you start with each time.

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 12 x 3 reps @ 70% Rest :60 Make sure you pull the slack out of the bar and keep safe and proper mechanics. Perform the concentric as fast as possible.

WOD

For Time 800m Run then 4 rounds of 3 deadlifts 205/165 7 HSPU or pike box push ups then 400m Run

05.24.18 Double Under skills

Warm Up 3 Sets: 8 Alternating Tall Kneeling KB Press (4/arm) https://www.youtube.com/watch?v=NRlV-jp6-7U&feature=youtu.be&utm_source=Revival+Strength&utm_campaign=5cf3da5582-EMAIL_CAMPAIGN_2018_05_08&utm_medium=email&utm_term=0_8dbc823d2f-5cf3da5582-71890815&mc_cid=5cf3da5582&mc_eid=c612bae79b

- immediately into -

8 Tall Kneeling KB Push Press https://www.youtube.com/watch?v=REooQkH6fzI&feature=youtu.be&utm_source=Revival+Strength&utm_campaign=5cf3da5582-EMAIL_CAMPAIGN_2018_05_08&utm_medium=email&utm_term=0_8dbc823d2f-5cf3da5582-71890815&mc_cid=5cf3da5582&mc_eid=c612bae79b - rest 30sec -

6 reps each side - Pallof Press

Skill:  Double unders Key points when learning double unders

1. feet stay together
2. stay relaxed, spin the rope with the wrists
3. shoulder blades back
4. find a focal point
5. mid-line stability
6. stay on the toes- find your balance position and be able to spring back up like a pogo stick

To work on hand- jump coordination do the Penguin Drill:  no rope, just do tap the thighs with hands and jump in rhythm for double unders- 2 taps per jump.

To work on rope control- try single unders and vary speed.  Try this with eyes closed.

To work on rhythm- try counting the cadence out loud.  Do 10 single unders and then a quick 1-2 pause for a double under.

Barbell Warm Up

A1. Clean Complex 2 Clean High Pull (pull bar to nipples) 2 Slow Pull Power Clean (4sec pull to knees) 2 Power Clean rest 60sec x 4

A2. Power Jerk 4,4,4,4 (Touch and go reps at shoulder); pause 2 seconds overhead for each rep; rest 90sec

WOD 10-8-6-4-2  Clean & Jerk  135/95   95/65 50 DUs after each round of C&J- instead of singles, perform 10 attempts

Time Cap 10:00

05.23.18

Warm Up EMOM x 9 mins

1st - 5 Broad Jumps

2nd - 8-10 Band Pull Throughs https://www.youtube.com/watch?v=ZuKowDpVVXM

3rd - Assault Bike 30sec (increase pace each minute from easy to tough)

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

Skill: Stamina Squats week 7 Every 2:30 for 6 sets 3 Front squats + 6 back squats @ 70-85% 1RM front squat

WOD 20-16-10 DB snatch alternating sides 50/35 35/20 10 alternating pistols after each round of snatches and 25' Handstand walk *for HS walk sub shoulder taps x 20, pike box shoulder taps x 20 or push up position shoulder taps x 20

05.22.18

3-4 Sets - Move slowly and with intention through all of the following movements. 10 Quadruped Thoracic Rotation/side  https://www.youtube.com/watch?v=4dE4KmmfKiI rest 15sec 30sec Reverse Plank rest 15sec 15m Quadruped Crawl (move very slow and deliberately - get the shoulders warmed up) rest 15sec one round of the kip cadence complex = 2 kip swings + 2 tuck ups + 2 ttb

Primer: Banded shoulder flow Banded shoulder warm up 5 reps each movement https://www.instagram.com/p/BiM-3q9BvNr/?taken-by=marcusfilly

Skill: Strict Press week 4 Every 2:00 for 5 sets 5 reps @ 70% 4 reps @ 75% 3 reps @ 80% 2 reps @ 85% 1 rep @ 90%

WOD 7 RFT 7 burpees 7 box jumps 24/20" 7 TTB

05.21.18 Fight Gone Bad strongman style

Warm Up4 Sets Not For Time

5 Half Kneeling Single Arm Bottom Up KB Press/arm 20sec DB Side Plank (hold DB in top arm) 30sec Dead Bug RNT split squat x 8 each side( no weight) https://www.youtube.com/watch?v=8htaPttaaVA

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

Primer: hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly then.. Banded good mornings with squats. Do 5 reps good mornings + 5 reps squats for 3 sets

WOD Fight Gone Bad Strongman 3 Rounds min 1- wall balls 30/20 min 2- tire flips min 3- sandbag ground to shoulder min 4- sled rope pulls 3-4 plates on sled

min 5- KB swings 72/53

min6- rest

05.19.18 Cold Smoke

WOD: Cold Smoke30:00 AMRAP 200m Run- out the garage door and back in the front door 250 m Row 25 DUs or 50 singles 2 Rope climbs or 4 up/downs