workout of the day
08.11.18
WOD
Partners- 20:00 AMRAP
Partner A completes one length to the end of the building and back
KBs front racked- every 15 feet (line in the concrete) perform one single arm press each side. Then return KBs to the front rack. Do this for every line- down and back
Partner B completes one round
10 slam balls 30/20
15 box jumps 24/20"
40 DUs or x 2 singles
then holds a wall sit until partner is finished with part A.
Make up Strength/Skill
WOD
Partners- 20:00 AMRAP
Partner A completes one length to the end of the building and back
KBs front racked- every 15 feet (line in the concrete) perform one single arm press each side. Then return KBs to the front rack. Do this for every line- down and back
Partner B completes one round
10 slam balls 30/20
15 box jumps 24/20"
40 DUs or x 2 singles
then holds a wall sit until partner is finished with part A.
08.10.18
WOD
Fran
21-15-9
Thrusters
Pull-Ups
Dynamic Mobility, Activation and Warm-Up
Two sets of: https://www.youtube.com/watch?v=4LHVL8_4NnM
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
12 Alternating Curtsy Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed
Barbell Warm up for Clean & Jerk
5 reps of each
clean grip RDL
clean high pull
muscle clean
front squat
push press
tall clean
hang clean
push jerk
5:00 EMOM- build load
hang power clean + front squat with a pause - :05 pause, then do
hang power clean with a slight pause before you squat-:05 pause, then do
hang clean- all on a minute
Skill: Clean & Jerk every 1:30 for 9 sets
Clean + Jerk
*Set 1 @ 70%
*Set 2 @ 75%
*Set 3 @ 80%
*Set 4 @ 84%
*Set 5 @ 88%
*Set 6-8 @ 92% or higher
WOD
Fran
21-15-9
Thrusters
pull ups
08.09.18
WOD
7:00 AMRAP
3 power snatch 155/105 135/95 115/75
10 ring rows- elevate legs for extra challenge- with good form only!
Warm UP:
2 rounds:
2:00 bike or row
10 KB front racked lateral step ups
5 each side MB side toss to a partner
5 each side DB snatch
Primer:
https://www.instagram.com/p/Bj9-O7WHXsj/?taken-by=marcusfilly
(last 3 exercises on this video)
- Shoot Throughs on Parallette
- Quadruped banded hip extensions
- Glute Bridge V Walk Outs
Barbell Warm up
5 Good mornings
5 Back squats
5 Behind the neck presses
5 Stiff legged deadlifts
5 OHS
Skill: snatch
6:00 EMOM- light weight, build slightly
snatch balance + OHS with a :02 pause at the bottom
then...
7:00 to find your heavy 3 reps of hang snatch
then....
3 sets of 3 reps hang snatch @ 90% of today's heavy
WOD
7:00 AMRP
3 power snatch 155/105 135/95 115/75
10 ring rows- elevate legs for extra challenge- with good form only!
08.08.18
WOD
Every 2:00 for 30:00
station 1- tire flips
station 2- sled rope pull- small sled- hand over hand pulls
station 3- assault bike cals 20/14
station 4- front rack KB tall kneeling to standing- move from standing to kneeling alternating legs in which you start the standing position- keep KBs racked
station 5- run 400m
Warm Up
easy 10:00 continuous movement
Run 200m
10 lateral banded step ups on plate
10 total half kneeling KB single arm press
10 total RNT goblet split squats with KB
Primer:
2 rounds of:
KB complex + banded pull downs
5 1-arm KB Sit Up https://www.youtube.com/watch?v=_i73jABXXtk
5 Single Arm KB Z Press https://www.youtube.com/watch?v=zcUg776Cr2Q
then switch sides
banded hollow pull downs x 20 reps
WOD
Every 2:00 for 30:00
station 1- tire flips
station 2- sled rope pull- small sled- hand over hand pulls
station 3- assault bike cals 20/14
station 4- front rack KB tall kneeling to standing- move from standing to kneeling alternating legs in which you start the standing position- keep KBs racked
station 5- run 400m
08.07.18
WOD
5:00 AMRAP
10 OHS 95/65
3 Bar muscle ups or a progression with low bar or 3 pull ups + 3 dips
3:00 Rest
5:00 AMRAP
10 DL 115/75
10 Bar over burpees - burpee can be done over the bar any way- facing or lateral
Warm Up:
3 sets
10 Single leg RDLs with DBs in each hand
15 sec side plank hold/each
10 MB hamstring curls
10 MB hip bridges
Mobility:
2 rounds with good movement
RNT reverse lunges x 8 each side https://www.instagram.com/p/BkAP7w1BQRw/?taken-by=marcusfilly
weight on this if you are comfortable with the movement
Banded good mornings x 10 reps
Banded shoulder pull aparts- horizontal x 10 reps and diagonal x 5 reps each side
Skill: Deadlifts
3 x 8 reps
set 1- 60%
set 2- 65%
set 3- 70%
WOD
5:00 AMRAP
10 OHS 95/65
3 Bar muscle ups or a progression with low bar or 3 pull ups + 3 dips
3:00 Rest
5:00 AMRAP
10 DL 115/75
10 Bar over burpees - burpee can be done over the bar any way- facing or lateral
08.06.18
WOD
Part A. Power Clean Quickie
5 power cleans 205/135 155/105 135/95
10 power cleans 185/125 135/95 115/75
15 power cleans 155/105 115/75 95/65
Part B.
8:00 AMRAP
10 each side OH single arm with DB walking lunges
15 sit ups- can be GHD
* record two scores today. One time and one number of reps
Warm Up
3 rounds of:
5 each side half kneeling single are press with DB
10 scap push ups from the elbow plank position
5 each side elbow plank on side with rotation
15m quadruped crawl
Mobility:
Twisted Cross Stretch x :30 each side
StrongFit Shoulder Opener https://www.youtube.com/watch?v=C6GcYZi7G7k&feature=youtu.be
*with no more then 5# DB or plates
Bicep Curls x 5 reps
Bicep Curls with neutral grip x 5 reps
Overhead Lateral Raise x 5 reps
Overhead Neutral Grip Raise x 5 reps
Skill: Push Press
6 sets of 3 @80%
Rest should be 1:30 at least
WOD
Part A. Power Clean Quickie
5 power cleans 205/135 155/105 135/95
10 power cleans 185/125 135/95 115/75
15 power cleans 155/105 115/75 95/65
Part B.
8:00 AMRAP
10 each side OH single arm with DB walking lunges
15 sit ups- can be GHD
* record two scores today. One time and one number of reps