06.19.18

Warm Up:3 Rounds: 1:00 Light Bike or Row 3 Scap Retractions + 3 Strict Pull-Ups 7 Pushups 9 Air Squats :30s Deep squat progressions

Primer:

Shoulder flow with bands: https://www.instagram.com/p/BiM-3q9BvNr/?taken-by=marcusfilly wrist flow: https://www.instagram.com/p/BkEQccqBpoI/?taken-by=chuckbennington banded lat stretch x :30 each side

Skill: strict press week 6 5 reps @ 75% 4 reps @ 80% 3 reps @ 85% 2 reps @ 88% 1 rep @ 92%

Primer to wod: 3 Rounds: 5 Russian Baby Makers 4 Alternating Samson Stretches, 2/side 3 Inworms- no push up

WOD 3 RFT 8 ring rows- elevated if you can 800m Run

06.18.18 'Squat Fest'

Warm Up3 rounds 1:00 row or bike 10 pike on box- shoulder taps (5 each side) 15 second L-Sit hang on bar

Primer:

hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly Ankle stretch x :30 each side- elevate the foot and stretch in a spiderman lunge

Lateral banded walks over 2 plates stacked- band goes around ankles. Step lateral onto plate and off plate 10 reps each side

Psoas march- band around the soles of the feet- hands on a bench- hips stay up off the bench and you march your knees up as high as they can go- stretching the band apart. x 10 reps each side

WOD 'Squat Fest' the goal is to increase weight each set across the 15 sets OHS 5-5-5-5-5 Front squat 3-3-3-3-3 Back squat 1-1-1-1-1 example: 100/110/120/130/140 OHS 150/160/170/180/190 FS 200/210/220/230/240 BS

06.16.18 BRING A FRIEND DAY!

Make up Strength/Skill

WOD: Teams of 3

15:00 time cap
Part 1
12 tire flips- 2 people working on this
25/15 cal bike (person A only)
12 tire flips- 2 working
25/15 cal bike (person B only)
12 tire flips- 2 working
25/15 cal bike (person C only)
immediately into:

Part 2
600 reps DUs as a team x 2 for singles
one works on DUs while the other two accumulate reps of sit ups and burpees
ex: person A = double unders, person B= sit ups, person C = burpees
when 600 total reps is complete (or 15:00 time cap is reached), the score for the wod should be burpees + sit ups

06.16.18 Bring a Friend Day!

Make up Strength/Skill WOD: Teams of 3

15:00 time cap Part 1 12 tire flips- 2 people working on this 25/15 cal bike (person A only) 12 tire flips- 2 working 25/15 cal bike (person B only) 12 tire flips- 2 working 25/15 cal bike (person C only) immediately into:

Part 2 600 reps DUs as a team x 2 for singles one works on DUs while the other two accumulate reps of sit ups and burpees ex: person A = double unders, person B= sit ups, person C = burpees when 600 total reps is complete (or 15:00 time cap is reached), the score for the wod should be burpees + sit ups

06.15.18

Warm Up3 rounds of

200m run or row + One length of the gym for each of the carries (switch sides with each length)

Round 1. Single arm farmer carry- KB at the side

Round 2. single arm farmer carry- KB racked on shoulder Round 3. single arm farmer carry- KB upside down held out front at 90 degrees https://www.instagram.com/p/Bjp6KdCBm5q/?taken-by=squat_university

Mobility: Half-kneeling adductor dips x 10 reps each side https://www.instagram.com/p/BiZ02qGHLkz/?taken-by=ericcressey

One- arm KB front squat slow x 10 reps each side https://www.instagram.com/p/BhZiW22HcmL/?taken-by=ericcressey

Skill: Front squat

https://www.instagram.com/p/BjvMOsSBSmf/?taken-by=squat_university

*Set 1. x 3 reps @ 80-85% *Set 2. x 2 reps @ 85-90% *Set 3. x 1 rep @ 90-95% *Set 4. x 2 reps @ 85-90% *Set 5. x 1 rep @ 90-95% *Set 6. x 6 reps @ 80%

WOD 12:00 Continuous Grind 45 second wall sit 8-10 reps ring push ups- scale to whatever height needed for proper form 12 reps alternating DB snatch (6 each side) 60/40 40/25

06.14.18

Warm UpTwo 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 6 Kettlebell Windmills (each side) 8 Single Leg Hip Thrusts (each leg) 10 Alternating Cossack Squats Rest as needed

Mobility: T-spine stretch on bench x :45 Banded face pulls x 15 reps Couch stretch x :30 each side

Barbell + TTB warm up 5 good mornings 5 back squats 5 elbow rotations 2 kip swings + 2 tuck ups + 2 ttb

5 strict press 5 front squats 5 power cleans 2 kip swings + 2 tuck ups + 2 ttb

WOD For Time

25:00 time cap 400m Run 15 Clean and Jerk 165/110 115/75 400m Run 30 Burpees 400m Run 45 TTB 400m Run 60 Wall balls 20/14

06.13.18

Warm Up3 sets of

2 Turkish get ups each side 15m bear crawl 10 alternating single leg cone taps https://www.youtube.com/watch?v=lq9c_NnO48g

banded warm up- https://www.instagram.com/p/Bjskn7-hklm/?taken-by=squat_university 1. The first works external rotation strength and stability in an exercise called “The W.” Hold for 5-10” in the outermost position. 5 reps for :05 hold

2. Next perform a band pull apart keeping your elbows straight and squeezing your shoulder blades together as your arms move out to the side. 10 reps 3. Diagonal pulls in each direction should follow before moving to shoulder circles. This is a classic mobility move with an added stability twist due to the tension from the band. 10 reps each side 4. Shoulder circles. 10 reps

Snatch Warm Up: empty bar

5 Good Mornings 5 Back Squats 5 Behind the Neck Strict Presses 5 Stiff-Legged Deadlifts 5 Hang Muscle Snatches 5 Overhead Squats

with an empty bar or light load:

3 reps muscle snatch 3 reps behind the neck press 3 reps tall snatch

Skill: Snatch Waves- squat snatch ( 12:00 EMOM)

Min 1: 3 reps @ 68% Min 2: 2 reps @ 72% Min 3: 1 rep @ 76% Min 4: rest Min 5: 3 reps @ 72% Min 6: 2 reps @ 76% Min 7: 1 rep @ 80% Min 8: rest Mins 9-11: 2 reps @ 80-84%

Primer: bar muscle up drill https://www.instagram.com/p/BjzytdjnFSs/?taken-by=cfgymnastics This drill can be a progression for athlete to use during the wod.

WOD 15-12-9

DB thrusters 50/35 35/20 7-4-3 Bar muscles up/ progression used today/ C2B pull ups