06.12.18

Warm Up400m bike, run or row 3 rounds of:

10 MB hamstring curls 10 Pallof press each side 30 sec wall sit march- in your sit, lift one leg and hold for :03, then switch legs

Mobility: ankle stretch- place one foot on top of an elevated surface in a lunge position x:30 each side one length crab walk forward and backward 10 shrimp squats each leg

Barbell Warm up- empty bar then 95/65

2 reps clean high pull 2 reps slow pull power clean (take 4 sec to the knee) 2 reps power clean

Skill: power clean complex 6 sets of the following- build load, start at 60%

1 rep segmented clean pull - pause at the knee 1 rep segmented power clean- pause at the knee 1 rep power clean

WOD 15:00 EMOM Min 1: sprint to the fence and back- 100% effort Min 2: 5 touch and go squat cleans @ 55-60% Min 3: 8 hspu or 8 piked hspu from a box or 16 shoulder taps in a plank position

06.11.18

Warm Up4 Rounds For Time @ 75% Effort Run 200m

6 DB Snatch R

6 DB Push Press R

6 DB Snatch L 6 DB Push Press L

*Goal is to stay very sustainable. Use this to warm up and get your breathing going for the day. Choose a DB weight to go unbroken with.

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

Primer: 4 sets of 6-8 reps DB bent over row with band around the knees to reinforce keeping the hips active https://www.youtube.com/watch?v=VP_f9V854og 3 sets of 4-6 reps KB front rack reverse lunges https://www.youtube.com/watch?v=hqcF2ykNep8

BB warm up

5 snatch grip RDLs 5 snatch high pulls 5 muscle snatch 5 OHS 5 snatch grip push press 5 snatch balances 5 hang power snatch

WOD Every 4:00 for 5 rounds 10 power snatch 95/65 60 yd.sled push- empty sled - go out 30 yds and back 30 yds 10 OHS 95/65 each round must be unbroken to count so adjust weight

06.09.18

WODWith a partner for time 400m sandbag run- always run together trading off the sandbag

3 rounds- each person 50 feet OH walking lunges with plate 45/25 15 KB swings 53/35

600m sandbag run 3 rounds- each person 10 deadlifts 225/155 10 push ups

400m sandbag run 3 rounds- each person 5 burpee box jump overs 24/20" 5 manmakers 50/35 35/20 (row, row, push up, clean, press)

06.08.18

Warm Up 3 sets 10 Single leg RDLs with DBs in each hand 15 sec L-sit hold on rings or bar 10 MB hamstring curls 10 MB hip bridges

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: deadlift 3 reps sumo deadlift then immediately into 3 reps conventional deadlift build load over 4 sets starting at your 60% 1 RM conventional deadlift

WOD 10:00 AMRAP 10 DB box step overs 24/20" 50/35 35/20 10 DB hang cleans 10 DB s2oh

06.07.18

Warm Up:2 easy rounds

10 each direction lateral banded step overs 10 tall kneeling banded hip thrusts 10 each leg reactive step downs 10 prisoner Kang squats 10 each side parallette push up with shoulder tap *video shows all of the above

https://www.instagram.com/p/BjU5UwYh9Kp/?taken-by=marcusfilly

Mobility 10 wall slides 15 hollow body hold banded lat pull downs 20 sec thread the needle each side

Skill: strict press week 5 2 sets of 10 reps @ 70-75%

WOD 4 RFT Farmer Carry heavy x 50m KB or DB each hand Hammer strikes x 20 alternating sides Russian twists with DB x 20 total

06.06.18 "Ride the Wave"

Warm Up 2 Rounds:100m Jog 3 Strict Pull-Ups + 5 Alternating Spiderman and Reach, each side + 7 Slow Air Squats 100m Jog 3 Strict Pull-Ups + 5 Russian Baby Makers + 7 Slow Air Squats 100m Jog Half of the Snatch Barbell Warm-Up

First Half – 5 Good Mornings 5 Back Squats 5 Behind the Neck Strict Presses

Second Half – 5 Stiff-Legged Deadlifts 5 Hang Muscle Snatches

5 Overhead Squats

Primer: hip flexor strengthening

https://www.instagram.com/p/BjdUTJ-nXJJ/?taken-by=strengthcoachtherapy Let's work on the last 2 exercises in this video

Warm up for all 4 barbell movements and loads then...

WOD Teams of 3 "Ride the Wave" 45 cal row- one person in the team always holds a plank during the row, one rests, one works 60 thrusters 95/65 60 cal row 50 power snatch 115/85 75 cal row 40 front squats 155/105 90 cal row 30 clean and jerk 185/125

06.05.18 bench press 3RM

Warm Up:400m run, row or bike KB swings x 10 rower pike up x 10 https://www.youtube.com/watch?v=6O8kZDgsRmo KB goblet cossack lunge x 10 (5 each side)

then.. Two sets of: Ring Swings x 5 reps (or bar swings) Scap Pull-Ups x 3 reps Strict Pull-Up x 1 rep

Mobility:

banded pec stretch x :30 each side bicep curls palms up x 5 and thumbs up x 5 with light weight (no more then 5#) banded lat stretch x :30 each side overhead lateral raises palms up x 5 and thumbs up x 5 with light weight https://www.youtube.com/watch?v=C6GcYZi7G7k&feature=youtu.be

Skill: bench press to today's 3 RM warm ups with 5 reps @ 50%, 5 reps @ 60%, 3 reps @70@, 2 reps @ 80%

WOD

4 RFT 15 Unbroken wall balls 20/14 to 10'/9' target 10 box jump overs 24/20" 5 C2B pull ups or 3 strict pull ups or 2-3 muscle ups * scale pull ups to negatives or hardest ring row or strict pull from low bar