09.20.18

Warm Up
3 rounds
300m Run
10 alternating shoulder taps in the plank position
4 inchworms with push up
30 second squat hold
10 Kang squats-With no weight  https://www.bing.com/videos/search?q=kang+squat&view=detail&mid=36B7F05D33B3F829B5B736B7F05D33B3F829B5B7&FORM=VIRE

Primer:
6:00 EMOM
min 1: Single leg deadlift against the wall x 6 reps each leg https://www.instagram.com/p/Bf_0fxSAVRz
min 2: See- saw KB row with mini- band around knees x 6 reps each arm https://www.youtube.com/watch?v=wS13dFkL-Qo&feature=youtu.be



WOD
Every 5:00 for 20:00 perform one round of:
Run 300m
2 lengths of the gym bear crawl
3 x burpee wall walk - perform the burpee and instead of jumping up you walk your feet up the wall and back, then jump up
100m (pylon and back) sled pull- 3/2 plates on sled
*remaining time is rest

09.19.18 Hero WOD Hustler 6

Warm Up
Dynamic Warm Up: https://www.instagram.com/p/BlmWiCZHGXG
1. Knee to chest
2. Groiners
3. Walking quads
4. Single leg deadlift
5. Greatest stretch alive (spiderman + reach)
6. Hamstrings
7. Number 4- glute and hips
8. Inchworm no push up
9. Curtsy lunge

Barbell Warm Up
5 reps of each
Good morning
Back squat
Elbow rotations
Push press behind the neck
Stiff Legged deadlift
Front squat


then...
Technique Primer:
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

Hustler 6

On December 21st, 2015, members of Air Force Office of Special Investigations (AFOSI) Expeditionary Detachment 2405/Task Force Crimson, operating under the callsign “Hustler 6”, were conducting military operations outside Bagram Air Field, Afghanistan, when a suicide bomber drove his motorcycle into their foot patrol, detonating the explosives, killing six USAF personnel. Four AFOSI Special Agents, SA (Major) Adrianna Vorderbruggen, SA (SSgt) Michael Cinco, SA Peter Taub, SA Chester McBride, and two members of the Tactical Security Element, Security Forces defenders TSgt Joseph Lemm, SSgt Louis Bonacasa, were killed in the attack. TSgt Lemm and SSgt Bonacasa were posthumously given honorary Special Agent status. This event marks the single deadliest day in AFOSI history.

6 Rounds For Time:
Time cap 20 minutes
 
6 Power Cleans (135/95)
6 Burpees
6 Hand Release Push-ups
6 Wallballs (20/14)
6 Box Jumps (24/20)

Individual RX: Power clean (135/95), WB (20/14) and Box Jumps (24/20)
Individual Scaled: Power clean (95/65), WB (14/10) and Box Jumps (20/16)

09.18.18

Warm Up

3 reps KB Deadlift + Cook Squat x 5
Lateral Box Step Ups x 5 each way
Single Arm Down Dog x 5 each
 Push Up Position Leg Swing x 5 each
Transverse Plane KB Swing x 10 each side
Bottoms Up Carry x 40m each arm
Prone T + Y + Angel x 5 + 5 + 5
Turkish Get Up (bottoms up) x 2 each side
 

https://www.youtube.com/watch?v=pL_ywlJUOQ0

Mobility for ankles:
1. Elevated heel squat with an extended plate- hold for 30 seconds and do 3-5 reps
With your feet grabbing the side of a plate and big toes jammed into the ground, hold another plate in front of your body as you sink into a deep bodyweight squat (this can be as light as a 25 lb or 10 kg plate held in front). Keep your core braced as you squat as deep as you can with your upper body as upright as possible. Don’t sit your hips back but instead pull your hips and knees forward as far as possible while maintaining a balanced foot position.

2. Support Squat Hold- hold for 30 seconds and do 3-5 reps
 Stand about a foot away from a rack or rig with your feet in a straight forward position slightly outside of shoulder width (this width may be a little exaggerated for some but that’s the goal). With your core braced squat as low as you can and pull your hips forward. This should bring out a good stretch in your groin/hips.
 https://www.instagram.com/p/Bk0kaIXnCOT

Skill: back squat
8-8-8-3-2
8s- 60ish%
3 and 2 reps- heavy 85+%

WOD
For Time
40' DB front rack lunges
20 DB squat cleans
40' DB front rack lunges
RX- 50/35
Scaled- 35/20

09.17.18

Warm UP
3 rounds
200m Run or row

10 reps hike swing park with KB
10 reps power swing with KB
10 reps KB swing

Mobility:
1. Half-Kneeling Adductor Dips x 10 reps each side
This “open” position can be more comfortable for those with limitations to hip internal rotation. This option also provides ankle mobility benefits.
2. Split-Stance Hip Abduction End-Range Lift-offs x 10 reps each side
Here’s a good @functionalrangeconditioning inspired movement to build some motor control at end-range hip abduction to make ROM changes “stick.” Don’t let the hip “fall out.”
https://www.instagram.com/p/BmyBcA8lyyP (#4 and #5 on video)
3. Wrist/grip flexibility: 5-10LB. dumbbell, :30 of each exercise. Rest 1:00 and repeat all three.
    A. Side to Side
    B. Knuckles Up Curl
    C. Knuckles Around Curl
https://www.instagram.com/p/Bnow3PzHb_-/


WOD
4 RFT
15 Thrusters (95/65)
40 DUs (100 Singles)
15 Power Cleans (95/65)
40 DUs (100 Singles)

09.15.18

Make up Strength/Skill


WOD
Tri- Couplet
3 couplets for time
all 12-9-6 rep scheme

Couplet 1
wall balls 20/14 and pull ups

Couplet 2
box jumps 24/20" and thrusters 95/65 75/55

Couplet 3
burpees to plate and OH walking lunges with plate 45/25 25/15

09.14.18

Warm Up
Run 400m
3 sets not timed
3 hang muscle snatch
3 hang muscle snatch below knee
3 muscle snatch
burpee + 2 broad jumps x 3
*start with empty bar and only go light loads thereafter

Mobility:
Banded lat activation: https://www.instagram.com/p/BnRPfG3n3Tw/

each exercise x 10 reps per side

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

Skill: snatch
 8-8-4-4-2-1-1

Sets of 8's - focus on technique and perform snatches from the hang position.
Sets of 4’s -add weight.
Sets of 2 and 1’s -heavy.

09.13.18

Warm Up

 
2 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
5-8 reps air chair swings

 
 
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: front squats + gymnastics

10:00 EMOM
odd mins: 3 x FS @75-80%
even mins: 5 reps of choice gymnastics skill (1-2 reps if muscle ups) or progressions for gymnastics skills


Barbell warm up for cleans
5 clean deadlifts
4 clean pulls
3 clean high pulls
2 power cleans
1 jerk

WOD
5:00 AMRAP
3-6-9-12-15...

Clean & Jerk 115/75 95/65
TTB - hanging knee raises with swing or leg raises from the floor