workout of the day
07.19.18
Warm Up
300m row or run
2 easy rounds of:
10 MB hamstring curls
10 MB hip bridges
10 empty bar muscle cleans
10 empty bar push press
Mobility:
Two sets of:
Dumbbell suitcase RNT split squat x 8 reps each side https://www.youtube.com/watch?v=8htaPttaaVA
then:
hip flow: https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly
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
Skill: 20:00 to establish your heavy 1 rep thruster
WOD
For Time
15 power cleans 95/65
15 front squats 95/65
15 shoulder to overhead 95/65
50 DUs
10 power cleans
10 front squats
10 S2OH
50 DUs
5 power cleans
5 front squats
5 S2OH
50 DUs
07.18.18
Warm Up:
3 Sets - Move slowly and with intention through all of the following movements.
5 Quadruped Thoracic Rotation/side
30sec Reverse Plank
1 length Quadruped Crawl (move very slow and deliberately - get the shoulders warmed up)
1 length Bear crawl- arms hiding the ears, butt up high
one round of the kip cadence complex = 2 kip swings + 2 tuck ups + 2 ttb
Primer:
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
Hollow banded pulls x 10 reps for 2 sets
Rest :60 between
https://www.instagram.com/p/BkxQkCxHjLb/?taken-by=cfgymnastics
🔺SETUP
▪️Set yourself far enough from the band so when you reach back your arms are straight and the band does not have slack.
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▪️Hit a hollow position (can scale to tuck version) & pull the band with straight arms down to your hips
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🔺KEY POINTS
▪️do not fall out of your hollow (i.e.: don’t let shoulders drop every time you bring band back behind you). Go to a scaled version if you get tired
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▪️Make sure you pull w. straight arms
▪️If you need more resistance - move farther away from band
Bar Muscle up progression drill: https://www.instagram.com/p/BjzytdjnFSs/?taken-by=cfgymnastics
or try this one: https://www.instagram.com/p/Bjc5qV5nYAb/?taken-by=cfgymnastics
Gymnastics WOD
every 90 seconds for 7:00
2 Bar muscle ups/ 2 strict pull ups + 2 dips/ 2 pull up negatives + 2 ring rows
4 TTB / 4 knees to chest
6 Burpee bar touches
WOD 12:00 EMOM
https://www.instagram.com/p/BkiAYDHBzic/?taken-by=marcusfilly
Min 1: banded DL- 5 fast pulls each with a restart on the floor, not touch and go. Should be on the lighter end for speed work. You should have around 40% your 1 RM DL weight on the bar and use a green or blue band for the extra resistance.
Min 2: box pistols x 5 reps each side 24/20"
Min 3: seated box jumps x 5 reps sit on a bench and jump to a 24/20"
07.17.18
Warm Up
400 Meter Light Jog into:
2 Rounds:
4 Samson Stretch Lunges (5 second hold in each)
8 Alternating Spiderman and Reach
12 Russian Baby Makers
Primer:
2 sets of:
1 length of the gym quadruped crawl https://www.youtube.com/watch?v=OA23BcPrFxM
1 length of the gym each direction lateral plank walks https://www.youtube.com/watch?v=1oOWVaajW9I
1 length duck walk https://www.youtube.com/watch?v=e5lPjg0GhFM
WOD
10,9,8,7,6,5,4,3,2,1
ring push ups or hand release push ups or incline push ups
farmer carry 90 feet* after each- KB in each hand 53/35#
rest 5:00
10,9,8,7,6,5,4,3,2,1
DB bench press 40/25#
reverse sled pull 90 feet* after each- no more then 2 plates on the sled. This is a fast pull!!
**90 feet in the alley is 3 sections of concrete out and 3 sections back. Each section of concrete measures 15 feet.
07.16.18
Warm Up
Row 1k
20 Empty Bar Muscle Snatch
20 Behind the neck Empty Bar Snatch Push Press
20 Empty Bar OHS
then..
2 rounds of:
15sec Star Plank/side
20sec Psoas March
Primer:
Shoulder flow: https://www.instagram.com/p/BiPe2a0h40w/?taken-by=marcusfilly
Skill: snatch
segmented snatch pull- pause for :02 at 1" off floor, at the knee, at mid-thigh and then pull (not high pull)
5 sets of 3 reps building load starting at 50%
5:00 EMOM
slow pull power snatch + hang squat snatch + squat snatch
build load to a moderate weight
WOD
For Time
20 power snatch 95/65
20 bar facing burpees
20 OHS 95/65
20 bar facing burpees
20 squat snatch 95/65
07.14.18 Hammer Time
Bring a Friend today for class! 7, 8 or 9am. It's always better wodding with a friend
Make up Strength/Skill
WOD 20:00 AMRAP- partners- each person needs to complete one set of reps of an exercise before their partner can complete the next exercise. So partner A does all the hammer strikes, then partner B does all the lateral hops. The next round partner B will do the hammer strikes and partner A will do the lateral hops.
'Hammer Time' 20 reps total hammer strikes 20 reps total lateral hops over the DB 20 reps total alternating DB snatch 50/35 35/20 20 reps sit ups
**after each completed round both partners need to do a Single arm DB OH carry to the pylon and back- switch arm with weight at the pylon
07.13.18 'Mixed Bag'
Warm Up:4 rounds- increase pace on the run each round Run 200m 10 curtsy squats https://www.youtube.com/watch?v=xClhGjz7p0A 6 single arm KB press/arm
Primer: 9:00 every :90 alternate between:
Station 1: RNT (Reactive Neuromuscular Training) split squat 4 sets of 6-8 reps start with no weight and try to build light DB load each hand
https://www.instagram.com/p/BkGu74XjNN7/?taken-by=functional.bodybuilding
**RNT exercises are used to fix knee cave. The use of a band that pulls the body into a bad position, basically feeding the problem, which causes the body to learn how to correct for the problem by turning the lateral glutes on at the right time to keep the knees in line with the foot
Station 2: Child's pose with shoulder variation x :30 + wrist stretches x :30 **shoulder variation to the child's pose is taking your hands and placing them behind the neck instead of straight out in front
Skill: split jerk 6 sets set 1-2 2 reps @ 70% set 3-4 2 reps @ 75% set 5 1 rep @ 80% set 6 1 rep @ 85%
WOD 'Mixed Bag' 800m Run 200m (fence and back) with sandbag 50/35 (light bag) + 30 Deadlifts 135/95 200m with bag + 25 hang power cleans 200m with bag + 20 front squats 200m with bag + 15 push jerks 200m with bag + 10 clusters
07.12.18 Mile Run with a Partner
Warm Up2 rounds: 400 m run 8 dips- stationary or dynamic 4- 6 reps each leg KB rack drop lunge https://www.youtube.com/watch?v=EjGByhYeO-Q 20- 30 sec hollow body hold
Mobility: 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
Primer: 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 7:00 Time Cap with a partner complete a 1 mile run- switch partners every 200m (out the garage door and around to the street and back into the door by the bikes) max reps power cleans 135/95 or 115/75 or 95/65
team score= reps of power cleans plus extra bonus points for finishing the mile under the time cap. Example- team finishes run at 6:50, they receive 10 extra points (reps) added to their rep total from the cleans.
Post WOD 3 rds of 10 hollow rocks and 10 sec Superman hold