10.06.18 Teams of 4

WOD
Teams of 4
For Time

Worm squats x 40 reps
Teams will need to lift the worm to the shoulder and squat together. Team will be required to switch shoulders with the worm every 10 reps

Sandbag ground to over the shoulder x 80 reps
Teams will have 2 work, 2 rest. The sandbag starts on the ground each rep and needs to come over the shoulder and to the ground to count.

Synchro power cleans x 80 reps 155/105 135/95 155/75
Teams will have 2 work, 2 rest. Two people will need to synchronize their power clean reps by starting on the ground at the same time and finishing at the receiving position at the same time.

Sandbag burpee box jump overs x 40 reps 24/20" 20/16"
Teams will have 2 work, 2 rest. The sandbag is lifted on top of the box and then pushed over the box. The sandbag must touch the box. No throwing the sandbag over the box. Then each athlete performs a burpee box jump over.

10.05.18

Warm Up
https://www.youtube.com/watch?v=TYb0TgUL8B4
 
20 steps each direction mini-band walks
10 banded air squats
10 jump in and out- no squat
5 slide and lift off with a light mini band around the wrists
5 pull aparts with a light mini- band around wrists
5 bench presses with a light mini-band
20 yds each arm bottoms up KB carry
10 ring push ups
We will skip the sled work.


Primer: Single leg posted RDLs (against the wall)
4 sets of 6 reps each side

3 second descend into the RDL. Athlete chooses KB weight.


WOD
400 m Run
50 DUs x 3 singles
3 Rope Climbs (or 1 min plank)
50 Air Squats
2 Rope Climbs
50 DUs x 3 singles
1 Rope Climbs
50 Air Squats
400 m Run
RX+ 3 Rope Climbs every time.

10.04.18

Warm Up

3 rounds
 
Bike or Row 250mKB drills x 5 reps each (videos for coaches are on the Google Drive)
hike drill
hike, swing, park drill
swing

Primer: 6:00 EMOM
min 1: DB suitcase RNT reverse lunges x 6 reps each side https://www.youtube.com/watch?v=wDoNvVG7PjU
min 2: KB rack lateral step ups x 6 reps each side https://www.youtube.com/watch?v=dMbbJg2ZVOo
min 3: Thera-band pull aparts x 10 + TheraBand diagonals x 5 each side




Skill: back squat
5 sets of 3 reps tempo squats @60-65%
Take 3 seconds to descend, 2 second pause, and one second to drive up.

Build load if you maintain tempo with good form


WOD
EMOM 10 Minutes
5 KBS (70/53)
5 Power Cleans (95/65)
5 Burpees
*scale back reps if an athlete isn't getting rest

10.03.18

Warm Up
Assault bike 1:00 with last 10 sec sprint
Row 1:00 with last 10 sec sprint

then... with an empty bar
3 sets of
2 snatch high pull
2 hang muscle snatch
2 muscle snatch
2 seated box jumps- jump from low box to higher box


Skill: squat snatch
8:00 EMOM8 sets of 1 rep squat snatch
set 1-2 @ 70%
set 3-4 @ 75%
set 5-6 @ 80%
set 7-8 @ 85%



WOD
20:00 Time Cap

For Time
800m Run
then
4 rounds
20 single arm hang DB snatch 50/35 35/20
20 wall balls 20/14
then
800m Run

10.02.18

Warm Up
Every 60 seconds x 5 sets
20 double unders or 10 attempts
1 hollow body wall walk

Mobility:
hamstrings: 10 reps (each side) of each exercise https://www.instagram.com/p/BoACjuElYJB

1. KB OH with single side straight leg lowering and raising
2. Single leg RDL
3. Quadruped to a down dog position
lat activation: 10 reps of each https://www.instagram.com/p/BnRPfG3n3Tw

1. banded rows
2. half kneeling pallof press
3. quadruped single side lat pull throughs
4. kneeling single  side punch
Skill: Jerks
Take a few minutes to draw out your footwork and do 10 jumps and lands
https://www.youtube.com/watch?v=ZNYlkIvcdW0&

Two sets of:
Jerk Balance x 3 reps https://catalystathletics.com/exercise/193/Jerk-Balance/
Work at 50%

Split Jerk
3 reps @ 60%
2 reps @ 70%
1 rep @ 75%
3 reps @ 70%
2 reps @ 75%
1 rep @ 80%

WOD
Ascending Ladder for 12:00:
2 Push Presses
2 Toes to Bar
2 Box Jump Overs (24″/20″)
4 Push Presses
4 Toes to Bar
4 Box Jump Overs (24″/20″)
6 Push Presses
6 Toes to Bar
6 Box Jump Overs (24″/20″)
Rx Barbell – 115/80    Scaled barbell- 95/65
Continue adding (2) repetitions to each movement until the 12:00 cap is reached.

10.01.18 Mr. Joshua Mix Up

Warm Up:
3 Rounds
30 seconds of single unders
10 hollow rocks
10 supermans

then...
One round
Right side KB press x 5 reps + 25 feet single arm KB OH carry
Left side KB press x 5 reps + 25 feet single arm KB OH carry


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)


Skill: Deadlift
6 reps @ 55%
8 reps @ 65%
6 reps @ 75%
4 reps @ 80%


WOD
Mr. Joshua Mix Up
14:00 AMRAP
20/15 cal row
15 deadlifts 225/155 165/105 95/75
30 abmat sit ups

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki

09.29.18

Make up Strength/Skill


WOD
Partners
one work, one rest except on the runs
For Time
Thrusters x 40 95/65
Run 200m
Power snatch x 30 115/85
Run 400m
Front squat x 20 155/105
Run 600m
Clean & Jerk x 10 185/125
Run 800m