workout of the day
06.04.18
Warm Up3 easy rounds 300m row 8 dips- stationary or dynamic run fence and back
Primer: 6:00 EMOM
min 1: 4- 6 reps each leg KB rack drop lunge https://www.youtube.com/watch?v=EjGByhYeO-Q
min 2: 20- 30 sec hollow body hold
Skill: pull up test Find your max number of pull ups unbroken- once you drop off the bar, your set is complete
Skill: front squat + jerk set 1- 3 front squats + 1 jerk @ 60% (based off your c & j) set 2- 3 front squats + 1 jerk @ 70% set 3- 2 front squats + 1 jerk @ 75% set 4- 2 front squats + 1 jerk @ 80% set 5- 2 front squats + 1 jerk @ 85%
WOD 10:00 continuous grind
Sled drag forward to pylon- add 2-3 plates on sled Sled drag reverse from pylon back to ramp 30m front rack KB 2 reps push press each side then carry- left KB racked, right KB overhead 30m front rack KB 2 reps push press each side then carry- right KB racked, left KB overhead 6 ring rows with :01 hold at the top
06.01.18 Heavy back squat day
Warm Up2 easy rounds of:
200m run 2 TGU each side 10m quadruped crawl https://www.youtube.com/watch?v=dqENOPjvqYw 14 goblet curtsy squats
Primer: 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)
Test back squat heavy for today
warm up with
5 reps @ 50% 5 reps @60% 3 reps @70% 3 reps @75-80% 1 rep @ 85% 1 rep @ 90% 1 rep @ 95%-100% 1 rep today's heavy weight
WOD Jump into the Fire For Time cash in: 75 DUs
15-12-9 power cleans 135/95 115/75 95/65 lateral burpees over bar
cash out: 75 DUs
05.31.18
Warm Up Bike/row/run 400m 2 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 https://www.youtube.com/watch?v=AS2DxzeQxow
RNT split squat x 8 each side( no weight) https://www.youtube.com/watch?v=8htaPttaaVA
Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses behind the head 5 Stiff-Legged Deadlifts 5 OHS
Skill: snatch
3 sets of 3 reps snatch grip push press @ 55-60%
3 sets of 2 reps slow pull snatch @ 55-60%
then.. complete 6 sets of the complex building load starting at 60% 1 rep hang snatch + 1 rep snatch + 1 rep OHS
WOD 12:00 AMRAP 8 hang power snatch 95/65 10 box jumps 24/20" 12 KB swings 53/35
05.30.18
Warm Up400m run/row/bike 2 easy rounds of:
Banded Monster Walks x 10 reps fwd/bck Banded Lateral Walks x 10 reps each direction Jumping Air Squats x 10 reps then... Shoulder opener circuit: light dumbbells or 2.5# plates 2 easy rounds of:
5 reps bicep curls palms facing up https://www.youtube.com/watch?v=M5HVq5ZGAK0&index=26& 5 curls thumbs up in the neutral grip- shoulders pushed down and lats tight 5 overhead lateral raises- palms up with straight arms 5 overhead lateral raises- thumbs up
6:00 EMOM min 1: reverse dips on box x 10 reps (dip with hands on the front edge of the box either with bent knees or straight legs min 2: incline push-ups on 30" box x 15 reps
min 3: hand plank shoulder taps x 30 reps
Skill: push press warm up 5 reps empty bar, 5 reps @ 40%, 5 reps @ 50%, and 3 reps @ 60% and 3 @ 65%
then
2 sets of 6 reps @ 70%
WOD 4 Rounds- not timed- athlete picks weight that is moderately heavy 60 DUs or 120 singles 8 each side single arm suitcase deadlifts https://www.youtube.com/watch?v=FSAhSuPEfPU 5 DB strict press 20m dual DB cross carry- one arm locked out overhead, other arm at side farmer carry 45 sec elbow plank
05.29.18
Warm Up400m Meter Run or Row
2 Rounds: 3 Spiderman + Reach, each side 3 Samson Lunge Stretches, each side, 1s pause
3 Inchworms then...
T-Spine Stretch on the bench x 45 seconds Band Assisted Hamstring Floss x 15 pulses per leg
and then …
Couch stretch x 45 seconds each side Banded chest opener x 45 seconds - hold on to a band strapped to the rig with arms extended overhead
Primer: EMOM stations- 9:00 min 1: 10 shrimp squats (5 each side) - progression for pistols where you reverse lunge with your front leg doing all the work. https://www.instagram.com/p/BihkPFqh5nP/?taken-by=marcusfilly ( second exercise you see in this video is a shrimp squat.) min 2: 10 behind the body lat pull downs- with band strapped to rig, sit down and pull band behind the head min 3: 10 band resisted deadbugs ( 5 each leg) https://www.instagram.com/p/BjFrF7WD3PM/?taken-by=functional.bodybuilding
WOD 3 rounds- not timed 15 GHD sit ups or 30 abmat sit ups 30 banded good mornings 10 Dumbbell Suitcase Lateral Box Step Up and Over
https://www.instagram.com/p/BiqBwkoDDVf/?taken-by=functional.bodybuilding
05.28.18 Murph
The ’MURPH’ is more than just a workout, it is a tradition that helps push us, humble us, and dedicate a bit of pain and sweat to honor a man who gave everything he had. Are YOU up for the Challenge?
We will begin the first heat at 8am and then stagger the next heats by 30:00. Come warm up early. Stay for food and drinks starting right after you are done with the wod. (or at 10am) Feel free to bring a dish to pass.