workout of the day
07.03.18
No 6:30pm Class Tonight! Happy 4th to you!
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 2 sets of 8 reps @80%
WOD 4 rounds not timed Bike 2:00 Farmer Carry fence/back with moderately heavy load Row 2:00 Farmer Carry fence/back with moderately heavy load
07.02.18 Hero WOD 'Blake'
Warm Up (100m to end of our building and back)
100m Slow Jog + :30s Spiderman + Reach 100m Slow Jog + :30s Cossack Squat 100m Slow Jog + :30s Glute Bridges 100m Slow Jog + :30s Box Step-Up, Step-Downs, into a couple of jump up, step down reps.
2-3 Rounds, gradually building in intensity: 100m Run + 5 Box Jumps + 7 Wallballs
Rest ~1:00 between rounds.
Mobility: banded external rotation press- https://www.instagram.com/p/BiaCoBvBao2/?taken-by=squat_university Try this 5 reps each side with a theraband or very light weight band
banded shoulder 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
Skill: 10:00 EMOM odd mins- 12 sit ups even mins- 3 OHS - start at 60% and build across sets
WOD 'Blake' with a partner, one work, one rest 4 RFT 100' walking OH lunges 45/35# plate (25' is marked off in the gym. Move through 4 sections of this) 30 box jumps 24/20" 20 wall balls 20/14 10 HSPU
06.30.18
Make up strength, skill, mobility WOD For Time Team of 2 One work, one rest- divide reps as needed 40 power cleans 95/65 40 front squats 40 push press 40 back squats 40 push press immediately move into the next part of the wod
Complete 20 rounds of The Bear as a team. Don't drop the bar between rounds or switching between partners. Use the same weight 95/65. The Bear power clean front squat push press back squat push press
06.29.18
Warm Up2 rounds:
200m run 10 pause jump squats https://www.instagram.com/p/BkIXOgdjjN5/?taken-by=functional.bodybuilding 10 ( 5 each side) KB deadbug 10 glute bridge 30 second ring plank hold
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
Skill: handstand progressions 6:00-8:00 1. donkey kicks x 10 reps- next to the wall, both hands on the ground, kick up your legs at the same time and extend them to the wall
2. handstand hold on wall or free standing- 30 seconds - 60 seconds 3. kick to wall and slowly lower yourself to the head stand position (handstand negative) and then come off the wall. No full handstand push up here. Just the negative. x 5 reps 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
WOD For Time 200m run Thrusters x 5 95/65 400m run Thrusters x 10 800m run Thrusters x 15 400m run Thrusters x 10 200m run Thrusters x 5
06.28.18
Warm Up3 Sets - 6-8 Single Leg Kettlebell Deadlift/leg- KB in each arm at your side
20 Frog Pumps https://www.youtube.com/watch?v=7IVoH7E4rWo&feature=youtu.be&utm_source
15sec Single Arm Ring Plank per Arm https://www.youtube.com/watch?v=_Iev7PLP6QY&feature=youtu.be&utm_source
10 Single Leg Box Step Down/leg (low box 8-12")https://www.youtube.com/watch?v=S5onhmaz_nQ&feature=youtu.be&utm_source
Skill: Back squat cluster sets @ 80-95%
1.1; rest 15sec between singles with the bar on the rack; 5 sets; rest 2mins between sets.
(build weight with each set -in this case, you will perform 1 tough rep, place the bar on the rack for 15sec, then perform your second tough rep of the set. Each set has 2 reps that are performed at tough loads, but the break in between reps ensure quality as compared to doing them back to back without a break.)
WOD 4 Rounds- not timed 5 tire flips 10 (5 each side) lateral med ball throws to brick wall 5 strict TTB or slow leg raises from the floor to the rig and back
06.27.18
Warm Up2 Sets - 10 DB Reverse Fly
5 Single Arm DB Deadlifts + 5 Single Arm Hang Muscle Snatch
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 6-8 Rower Pike Ups https://www.instagram.com/p/Bfe39KNj1Vd/?taken-by=functional.bodybuilding
Mobility:
T-Spine Hold on Foam Roller x 60 seconds Banded Perfect Stretch x 60 seconds per side https://www.youtube.com/watch?v=aI6TDSBlO5M&
banded warm up- https://www.instagram.com/p/Bjskn7-hklm/?taken-by=squat_university1. 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
One set of: Over/Under Barbell Warm-Up x 5 pass thrus https://www.youtube.com/watch?v=k4eZs-6-q-s&feature=youtu.be Strict Pull-Ups x 4 reps
Barbell Warm Up 5 good mornings 5 back squats 5 elbow rotations 5 stiff legged deadlifts 5 strict press 5 front squats
then..
5:00 EMOM Slow Pull Power Clean + Power Clean + Hang Power Clean
*build load every minute
*slow pull should take :04 to move from the start position to the knees. Work on body position.
WOD For Time 27 cal row 9 power cleans 155/105 135/95 95/65 4 muscle ups or C2B pull ups 21 cal row 6 power cleans 185/125 155/105 115/75 3 muscle ups 15 cal row 3 power cleans 205/135 165/115 135/95 2 muscle ups
06.26.18 Doubles and Deadlifts
3 Single Leg Box Jumps/leg (be safe here - build from a low height) 20sec Superman Hold
10 Hollow Body Rocks
Primer: https://www.instagram.com/p/BjU5UwYh9Kp/?taken-by=marcusfilly
10 reps of each for 2 rounds
WOD For Time Deadlift 3-3-3-2-2-1-1
%- 70-70-70, 80-80, 90-90 after each set of DLs, complete 50 DUs or x 2 for singles