workout of the day
09.01.18
Make up Strength/Skill
WOD
40/20 Chipper
Run 400m
40 pull ups
40 power cleans 135/95 115/75 95/65
40 sit ups
40 deadlifts 155/105 135/95 115/75
Run 200m
20 pull ups
20 power cleans
20 sit ups
20 deadlifts
Make up Strength/Skill
WOD
40/20 Chipper
Run 400m
40 pull ups
40 power cleans 135/95 115/75 95/65
40 sit ups
40 deadlifts 155/105 135/95 115/75
Run 200m
20 pull ups
20 power cleans
20 sit ups
20 deadlifts
08.31.18
WOD
4 RFT
Sled push 90' (3 sections of concrete out/ 3 sections back)- empty sled or with no more then 25#
Thrusters x 12 95/65
Sled push 90'
TGU sit ups with KB in each hand x 8
Warm Up:
3 Sets - Not for Time
5 Single Leg Kettlebell RDL/ side
10 Banded Clamshells/side
20 Windshield Wipers (10/side) https://www.youtube.com/watch?v=ug-ZGV0v-Q0
*slow controlled movements with purpose to warm up and activate
Mobility:
Squat Flow: https://www.instagram.com/p/Bmjiu-xHGfG
3-5 reps of each movement
1. greatest stretch- spiderman + reach
2. hamstring rocker
3. pigeon + rotate
4. hip flexors
5. groiners
6. hamstring/hip flexor combo
Skill: front squats
4 sets of 4 reps with a :02-:03 pause
Go heavier then last week Wednesday
WOD
4 RFT
Sled push 90' (3 sections of concrete out/ 3 sections back)- empty sled or with no more then 25#
Thrusters x 12 95/65
Sled push 90'
TGU sit ups with KB in each hand x 8
08.30.18
Pre WOD
Snatch Complex1 rep snatch lift off
1 rep snatch high pull
1 rep slow pull power snatch ( 3 secs to the knee)
1 rep segmented power snatch (pause at the knee)
1 rep power snatch
complete 5 sets of the complex at 65-75% 1RM snatch
then...
WOD
For max load, in 3 minutes:
5 Snatches
WOD Rules:
You only get a maximum of 6 attempts in the 3-minute window, and you must declare your weight before the clock starts – you cannot change weights during the 3 minutes. Your score will be the sum of your successful lifts, up to 5 lifts. You will not get credit for more than 5 successful lifts.
Example: declared 120# and made 5 successful lifts out of my 6 tries. My score = 600
Warm Up:
2 Sets:
Row 300m
20sec Single Leg Wall Sit/leg
2 Turkish Get Ups/arm
Two sets of:
Pass Thrus in a Squat x 10 reps
T-Spine Pulse on bench x 30 seconds
Barbell Warm-Up
With an empty barbell, complete the following:
Snatch Grip RDL x 3 reps
Snatch Pull x 3 reps
Power Snatch x 3 reps
Overhead Squats x 3 reps with a 2 second hold at the bottom
Snatch Balance x 3 reps
Snatch x 3 reps
Pre WOD
Snatch Complex1 rep snatch lift off
1 rep snatch high pull
1 rep slow pull power snatch ( 3 secs to the knee)
1 rep segmented power snatch (pause at the knee)
1 rep power snatch
complete 5 sets of the complex at 65-75% 1RM snatch
then...
WOD
For max load, in 3 minutes:
5 Snatches
WOD Rules:
You only get a maximum of 6 attempts in the 3-minute window, and you must declare your weight before the clock starts – you cannot change weights during the 3 minutes. Your score will be the sum of your successful lifts, up to 5 lifts. You will not get credit for more than 5 successful lifts.
Example: declared 120# and made 5 successful lifts out of my 6 tries. My score = 600
08.29.18
4 sets not timed
50m Farmer Carry - tough load
100 Single unders
10m Duck walk
20 Prisoner step ups- alternating https://www.youtube.com/watch?v=Hu_h44V74ok
3 TGU per side
Warm Up
Every 4:00 for 12:00
run 400m
15 air squats
15 hollow rocks
Mobility:
Hip flow https://www.instagram.com/p/Bh7BCJ4BraN
wrist flow https://www.instagram.com/p/BmL8lWMHc4Q
WOD
4 sets not timed
50m Farmer Carry - tough load
100 Single unders
10m Duck walk
20 Prisoner step ups- alternating https://www.youtube.com/watch?v=Hu_h44V74ok
3 TGU per side
Skill: Push Press
8-5-8-3-8-2
all 8's should be 50% 1RM
build with the 5-3-2 reps
08.28.18
WOD
Christine
3 RFT
500m Row
12 Deadlifts at body weight
21 Box jumps 24/20"
Warm Up
3 Sets - Not for Time
10 Step Death March
20m Lateral Banded Walk (10m/direction)
10 Banded Pallof press each side
*slow controlled movements with purpose to warm up and activate
Primer: 3 sets of both
Single leg RDL with DB at sides 6-8 reps per leg
https://www.youtube.com/watch?v=IlOrGu1qzWs&feature=youtu.be&utm_source=Revival+Strength
KB front rack front foot elevated split squat 6-8 reps per leg
https://www.youtube.com/watch?v=HA4O8_ly6QM&feature=youtu.be&utm_source=Revival+Strength
Single arm seated Arnold press 6-8 reps per set
https://www.youtube.com/watch?v=9labIe1bmNo&feature=youtu.be&utm_source=Revival+Strength
WOD
Christine
3 RFT
500m Row
12 Deadlifts at body weight
21 Box jumps 24/20"
08.27.18
WOD
10,9,8,7,6,5,4,3,2,1
power cleans 115/75 95/65
ring rows- option to elevate feet
Warm Up
200m run
10 hang muscle cleans- empty bar
10 dead bugs
200m run
10 hang power cleans - empty bar
10 2- legged pistols keep knees and feet together as you squat
Mobility:
DB suitcase RNT split squat
https://www.youtube.com/watch?v=flhy1TrRvoY&feature=youtu.be&utm_source=Revival+Strength
Banded Lat stretch x 30 sec each side
Skill: OHS
6 sets of 3 reps starting at 70%- build with solid technique
ABs:
2 rounds not timed
single leg TTB x 5 reps each leg
ring support hold x 45 sec
side plank x 60 sec each side
Barbell Warm Up- coach led
WOD
10,9,8,7,6,5,4,3,2,1
power cleans 115/75 95/65
ring rows- option to elevate feet
