10.15.18

Warm Up
https://www.instagram.com/p/BlmWiCZHGXG
Dynamic - one length of the exercise + one length job back easy
1. knee to chest
2. groiners
3. walking quads
4. single leg DL
5. greatest stretch alive
6. hamstrings
7. glute/hips (#4 stretch)
8. inchworms (no push up)
9. lateral curtsy lunge

Primer: 6:00 EMOM
min 1: barbell bent over rows x 8-10 reps

min 2: barbell glute bridges x 8-10 reps https://www.youtube.com/watch?v=6EhYj5eSngY


Shoulder warm up for pull ups
10 -30 seconds in an active hang on the pull up bar- feet together and in front
5 reps scap pull ups
5 reps of the kip swing (beat swing)- tight hollow position



WOD
with a partner For Time
21-15-9-15-21
divide reps however you like
one work, one rest
wreckbag thrusters 50/35

pull ups - sub ring rows
https://www.youtube.com/watch?v=00qeWqCtJP0 (thruster is second movement on video)

10.13.18 Bring A Friend Day

Make up Strength/Skill


WOD
Partners
AMRAP 6:00
7 front squats 135/95 95/65
7 TTB or hanging knee raises or leg raises on the ground
*one person must complete a full round before the other person starts

Rest 2:00

AMRAP 6:00
8 reverse lunges with plate at chest 25/15# (4 lunges each side)
8 burpees to plate
*one person must complete a full round before the other person starts

10.12.18

Warm Up
2 rounds
300m row or run
20 each direction lateral banded walks
10 each side cross over step ups on box 
5 each side Cossack lunges

Mobility:


Banded chest pulls x 15 reps https://www.youtube.com/watch?v=vEReeT6qme4&feature=youtu.be

3 sets of each 
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 

Skill: Push press
set 1- 3 reps @ 65%
set 2- 2 reps @70%
set 3- 2 reps @ 75%
sets 4-6 no more than 60% touch-n-go  6 reps

WOD
with a partner- waterfall relay style.  One person starts a round and can not be passed by their partner
3 round each person
500m row
12 deadlifts 195/135   135/95
21 box jump overs  24/20"

10.11.18

Warm Up
3 rounds

25 single unders
2 spiderman + reach each side
4 push ups
6 PVC OHS
then...
2 sets of
3 inchworms + 7 Barbell OHS

then...
Snatch barbell warm up
2 sets of
3 good mornings
3 back squats
3 snatch grip presses- behind the neck
3 stiff legged deadlifts- snatch grip
3 hang muscle snatch



Technique Primer:
5:00 EMOM- build load
  
hang power snatch + overhead squat with a pause - :05 pause, then do
hang power snatch with a slight pause before you squat-:05 pause, then do
hang squat snatch
 all on a minute

WOD
5:00 AMRAP
600m run
12 hang power snacth 95/65 75/55
12 bar facing burpees
5:00 Rest
5:00 AMRAP
400m run
9 hang power snatch 115/80 95/65
9 bar facing burpees
5:00 Rest
5:00 AMRAP
200m run
6 hang power snatch 135/95 115/80
6 bar facing burpees
* you should post three scores on the board for today*

10.10.18

Warm Up
300m row, bike or run
3 rounds of:
TGU x 1 pre side
Single arm OHS with KB x 3 reps
https://www.instagram.com/p/BohSivHhOYq



Mobility:
Pec Stretch https://www.instagram.com/p/BoZwPlmAsEs
1. against the wall: do 5 reps
2. on a bench: lay on a bench with a PVC and pull your arms overhead. Hold this overhead position for 10-30 seconds before coming back to the start position. Do 5 reps.

3. prone floor angels: do 5 reps


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

10 reps of each 
1️⃣Normal width bridges 
2️⃣Feet wide bridges 
3️⃣Feet narrow bridges (🐸 pumps) 
4️⃣Seated clamshells 
5️⃣Supine clamshells 
6️⃣Seated abduction 
 
Primer:
2 sets of:
1.  Bar or ring pull up negatives x 5 reps
https://www.youtube.com/watch?v=jo8-0O6c8SM&list=PLS5lovy8j9XaTsjSh9g3Ue7fEXD2oDDG9&index=25

2.  Inverted rows x 8 reps
https://www.instagram.com/p/BoocE59FMHA/?taken-by=shellie_edington

WOD
For Time
Sled push 100m (pylon and back) heavy-ish weight but no more then 2 spots 
20 alt. pistols
sled push 100m
25 pull ups or seated pull ups from a racked bar
sled push 100m
30 KB deadlifts 53/35 each hand
sled push 100m
35 ring rows or 10 bar muscle ups

10.09.18

Warm Up
3 sets ofRun 200m
10 curtsy squats https://www.youtube.com/watch?v=xClhGjz7p0A
6 half kneeling single arm KB press/arm 
 

4 sets of 6-8 reps
RNT (Reactive Neuromuscular Training) split squat
start with no weight and try to build light DB load each hand
 
https://www.instagram.com/p/BkGu74XjNN7/?taken-by=functional.bodybuilding
 
**RNT exercises are used to fix knee cave. The use of a band that pulls the body into a bad position, basically feeding the problem, which causes the body to learn how to correct for the problem by turning the lateral glutes on at the right time to keep the knees in line with the foot

Primer: shoulder warm up

https://www.instagram.com/p/BkA3pfABgep/?taken-by=marcusfilly


Clean Primer:
4 sets of the complex at 35%of 1RM power clean
1 clean pull
3 tall cleans
1 hang power clean
1 power clean

Skill: power cleans
Touch-n-Go power cleans with light weight
5:00 EMOM

5 reps @ 50-65%


WOD
3 RFT- DB weight 40/25#
Row 250m
6 manmakers- row R+ row L+ push up + squat clean + push press
Bike 10/8 cals
12 devil's press- burpee with DB swing to overhead
https://www.instagram.com/p/BoUoSPZFXh9 (use this to view what a devil's press looks like)

10.08.18

Warm Up
With a partner- medicine ball drills
https://www.instagram.com/p/BonIbAJA06h/?taken-by=crossfittraining
Do 10 reps each of the following:

1. Chest passes: Focus on keeping the knees straight while quickly driving the ball away from the chest.
2. Rotational tosses: Focus on flexing at both the hips and knees while keeping the core engaged.
3. Overhead passes: Focus on keeping the core engaged while the ball is overhead and using a contraction in the lats to drive the ball to the other person.

4. Squat + chest pass to partner: Focus on creating a core-to-extremity pattern, similar to a wall ball or thruster.

Mobility:

hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly

Ankle stretch x :30 each side- elevate the foot and stretch in a spiderman lunge
 
Lateral banded walks over 2 plates stacked- band goes around ankles. Step lateral onto plate and off plate
10 reps each side

Skill: Front squats
set 1: 5 reps @ 65-70%
set 2: 3 reps @ 75-80%
set 3: 1 rep @ 85-90%
then
5 sets of 1 rep @ 85-95%

WOD
4 RFT
400m Run
10 OHS 95/65 75/55
10 lateral burpees over bar
10 power cleans 95/65 75/55