09.04.18

Warm Up
3 Sets

Tall Kneeling KB Press + Tall Kneeling KB Push Press x 6 Complexes

https://www.youtube.com/watch?v=iRNE_6Qc-Mg

https://www.youtube.com/watch?v=REooQkH6fzI

Plank Hold 45sec



Mobility:
Banded lat stretch x :45 each side
Wall squat hold x 1:30
Wrist stretches x :30 each position
Tricep smash on racked barbell x 1:00 each side


Skill: clean & jerk
3 sets of 3 tall jerks + 3 tall cleans- start with empty barbell to move to light load
then...
3 sets of 3 jerk balances + 3 high hang squat cleans- start with light load and build

*tall jerk- stand tall with the bar pressed to the top of the forehead. As the feet transition, punch against the bar with the arms to push down into a quarter squat depth. Move head back through the arms and lock out the same time the feet reconnect with the ground. Hold the receiving position for 3 seconds.
*jerk balance- begin with feet in partial split position. Dip and drive bar straight up, keep the back foot planted and lift the front foot to step out into the full split length.


WOD
7:00 EMOM 1 rep C& J
1- @ 50%
2- @55%
3- @60%
4- @65%
5- @70%
6- @75%
7- @80%
then...
E2M 1 rep C&J
1 @ 84%
1 @88%
then 5 sets of heavy singles


 

09.03.18 Labor Day WOD at 8am and 9am only

Warm Up
400m run or row
2 rounds of:

6-8 hang muscle snatch
4 air chair swings or scap pull ups
10m lateral plank walk (5m/each direction)



Mobility: glute activation: https://www.instagram.com/p/BmwtGtUnhn1


Do 2 sets x 10 reps of each
1️⃣Normal width bridges
2️⃣Feet wide bridges
3️⃣Feet narrow bridges (🐸 pumps)
4️⃣Seated clamshells
5️⃣Supine clamshells
6️⃣Seated abduction

Wrist and shoulder activation: https://www.instagram.com/p/BmRkFIEHnHx
3 sets of 5 of each I-Y-T (totally of 15 reps)
rest between sets


WOD
With a partner
For Time

One person runs 800m, other person runs 400m
complete 3 rounds each person *one work, one rest

muscle ups x 2 - sub 2 pull ups + 2 ring dips
HSPU x 4 - sub piked on a box
power snatch x 6 115/80 95/65 75/55
DUs x 20 or 40 single unders

One person runs 800m, other person runs 400m
complete 2 rounds each person
muscle ups x 2
HSPU x 4
power snatch x 6
DUs x 20

One person runs 800m, other person runs 400m
complete one round each person
muscle ups x 2
HSPU x4
power snatch x 6
DUs x 20

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

08.31.18

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

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

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

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"