07.11.18

Warm Up800m run banded lateral plate step ups x 10 each banded hip bridges x 15 reps banded psoas march x 20 reps (10 each side) reverse MB (or slam ball) throw- toss ball behind you over your head- get full extension of the legs and hips x 10 reps

Primer: shoulder warm up https://www.instagram.com/p/BkA3pfABgep/?taken-by=marcusfilly 5 KB Strict Press + 20m Single Arm Rack Carries then... DB Front Raise x 10 use no more then 8# in each hand + 20m single arm rack carry DB Lateral Raise x 10 + 20m single arm rack carry DB Rear Raise x 10 + 20m single arm rack carry

Skill: bench press

5-3-3-1-1-1 60%-70%-75%-80%-85%-90%

WOD

15:00 Grinder- not recorded for reps, just move efficiently

6 reps each side single arm kneeling KB press

3 reps each side Turkish get ups

6 reps each side Alternating KB bent over row with mini-band https://www.youtube.com/watch?v=wS13dFkL-Qo&feature=youtu.be&utm_source

6 reps Burpee to a KB goblet squat

https://www.youtube.com/watch?v=qZ09Z-A-XtA&feature=youtu.be&utm_source

07.10.18

Warm up 2 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)

Skill: front squat 12:00 to complete Tempo front squat- build to a heavy single with :03 descend, :03 pause, then drive up

WOD 21-15-9 cal bike OHS 135/95 95/65 65/45

Post WOD 3 rounds not timed- move efficiently seated sled drag face pulls- one length of the gym https://www.youtube.com/watch?v=y5--kp9I7u4 tire flips x 5 reps hollow holds :20

07.09.18

Warm Up3 Sets

6 Half Kneeling Bottom Up Kettlebell Press/arm

12 Side Plank Rotations/arm https://www.youtube.com/watch?v=RXlHKL_NEN8

6 KB swings

Primer: 10 wall slides 10 alt. reps KB rack drop lunges https://www.youtube.com/watch?v=EjGByhYeO-Q 10 prisoner Kang squats 10 each side lateral banded step overs- use the plate from the drop lunges

Take 10:00 to warm up deadlifts and gymnastics skills WOD 21:00 EMOM min1: burpee box jump overs x 5 + C2B pull ups x 6 min 2: deadlift x 6 225/155 or 185/135 + wall balls x 8 20/14# min 3: handstand walk x 10- 15' or DB press x 8 35/20# **scale reps per minute if an athlete isn't getting any rest

07.07.18

Make up Strength/Skill WOD: Teams of 3

Buy In: 6:00 AMRAP- one teammate must complete a round before tagging off

thrusters x 5 reps 135/95 95/65 65/45

c2b pull ups/ pull ups/ ring rows x 5 reps

immediately into

15 x 20m (10m out/ 10m back) shuttle sprints- tag off your teammate 3 rope climbs- each teammate does one climb or 2 x up/downs

9 x 20m (10m out/10m back) shuttle sprints 3 rope climbs

Cash Out: 6:00 AMRAP- one teammate must complete a round

thrusters x 5 reps 115/75 75/55 55/35 pull ups/ ring rows/ jumping pull ups x 5 reps

07.06.18

Warm Up:2 rounds:

2:00 bike or row 10 DB front racked lateral step ups

5 each side MB side toss to a partner

5 each side DB snatch

Mobility:

Ultimate ankle mobility: https://www.instagram.com/p/BijtvOaHrJS/?taken-by=marcusfilly try these 4 exercises with 6-8 reps each side - Weighted ball on knees for 1-2 mins - Squat internal rotation with plantar flexion - Cossack squat with ankle variation - Standing ankle rotations

Banded shoulder warm up: - https://www.instagram.com/p/Bjskn7-hklm/?taken-by=squat_university

Skill: snatch pauses all at :02-:03 pause

Segmented Power Snatch https://www.catalystathletics.com/exercise/419/Segment-Power-Snatch/

3 sets of 2 reps @70-75%

Slow Pull Power Snatch https://www.catalystathletics.com/exercise/391/Slow-Pull-Snatch/ 3 sets of 2 reps @70-75%

Halting Snatch Deadlift https://www.catalystathletics.com/exercise/186/Halting-Snatch-Deadlift/ 3 sets of 2 reps @ 80-90%

WOD 12:00 AMRAP 3 power snatch 115/85 6 bar facing burpees 12 alternating pistol squats

07.05.18 Strict Work

WarmUp 400m row or run Single side (left) KB strict press x 4 then carry OH 25' Single side (right) KB strict press x 4 then carry OH 25' Then.. with light DB (2.5-8#) 10 reps arms at side- straight arm extensions behind the body 10 reps arms at side- straight arm extensions in front of the body

10 reps lateral raises to the side of the body

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

10 reps of each for 2 rounds

1️⃣Lateral Band Step Overs- (10 reps each side)

2️⃣Tall Kneeling Banded Hip Thrust

3️⃣Reactive Step Downs (10 reps each side)

4️⃣Prisoner Kang Squat

5️⃣Parallette Push Up with Shoulder Tap (10 taps each side)

Skill: strict gymnastics

strict pull up work

1. lat activation

2. lat activation with a pause before pulling up (like a scap pull up)

3. pull up- lats activate while pulling and shoulders follow a neutral line of action- back and up

4. toe spot pull up- feet on ground or a box and pull yourself up to the bar. Practice the slow negative on the way down.

strict muscle up work 1. Establish the hang in a false grip on the rings. Be able to support your body weight.

2. Pulling- chest to rings or lower- pull with hands as close as you can to the chin or just below. Stay in the hollow position. Squeeze heels together.

3. Pulling lower- chest to rings- sterum- keep rings into body. Shoulders are coming back behind the rings just slightly. Knuckles touching.

4. Toe spot muscle up- low rings use legs and kneel underneath rings. Pull as low as you can- elbows are tight to body- rings (knuckles) are together.

5. Higher rings with feet on a box and knees go below the top of the box (in front of the box). Hang from there and use your feet on the box to assist in the muscle up.

WOD Every 3:00 for 15:00 1 sandbag clean + 3 sandbag front squats (pick a challenging weight) 5 burpee pull ups 10 lateral hops over sandbag

07.04.18 "The Juicy"

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 Clean Barbell Warm-Up

First Half – 5 Good Mornings 5 Back Squats 5 Strict press

Second Half – 5 Stiff-Legged Deadlifts 5 Hang Muscle Cleans 5 Front 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

Hip Flow: https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly

WOD

The Juicy” (Kevin Houston) Teams of 3 10 Clean and Jerks 400 Meter Barbell Carry 10 Clean and Jerks 400 Meter Sled Pull 10 Clean and Jerks 400 Meter Sled Push

Barbell and sled are prescribed loaded with the average body weight of the team. Clean and Jerks are team totals.