11.08.18

Warm Up
400m row, run or bike
then..

2 rounds
single leg movements

https://www.instagram.com/p/BpYHZd7lxdZ/?taken-by=strengthcoachtherapy

6-8 reps each side for each exercise
1. Single leg deadlift + reverse lunge
2. Step up + reverse lunge
3. Lateral + curtsy lunge


Mobility:
Squat mobility warm up: https://www.instagram.com/p/Bmjiu-xHGfG
Do each exercise for 5 reps
1. world's greatest stretch
2. hamstring rocker
3. pigeon + rotate
4. hip flexors
5. groiners
6. hamstring/hip flexor combo

Shoulder Flow: https://www.instagram.com/p/BiPe2a0h40w/
5-10 reps each exercise


WOD
EMOM 5
2 OHS @ 80%
Rest 2:00
EMOM 5
4 OHS @ 70%
Rest 2:00
EMOM 5
6 OHS @ 60%
*post weights as your score

11.07.18

Warm Up
4 Rounds For Time @ 75% Effort
Run/Row 200m
6 DB Snatch R
6 DB Push Press R
6 DB Snatch L
6 DB Push Press L

*Goal is to stay very sustainable. Use this to warm up and get your breathing going for the day. Choose a DB weight to go unbroken with.


Mobility:

shoulder prep flow: https://www.instagram.com/p/BiPe2a0h40w/?taken-by=marcusfilly



BB warm up

5 snatch grip RDLs
5 snatch high pulls
5 muscle snatch
5 OHS
5 snatch grip push press
5 snatch balances
5 hang power snatch

WOD
12:00 EMOM
min 1: 3-5 reps gymnastics choice movement
min 2: 3-5 reps squat snatches 135/95 115/75 95/65
min 3: 3-5 reps gymnastics choice movement (can be same or different as the first)
min 4: 3-5 reps thrusters 135/95 115/75 95/65


Post WOD abs
https://www.instagram.com/p/BplJWyon21l/
Complete 2-3 rounds with 10 reps each exercise

1. open chain trunk rotation
2. lat pullover in the deadbug position
2. deadbug position- weight stays overhead- straight leg raises

11.06.18

Warm Up:
2 rounds of

Run/bike/row 2:00
10 single leg RDLs
10 goblet squats
5 scap pull ups
5 kip swings
5 ring rows

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

Lateral banded walks over 2 plates stacked- band goes around ankles. Step lateral onto plate and off plate
10 reps each side

Psoas march- band around the soles of the feet- march your knees up as high as they can go- stretching the band apart. x 10 reps each side




Barbell warm up

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


WOD
4:00 AMRAP
250/200m row
21 hang power cleans 135/95 95/65 75/55
10 C2B pull ups- sub pull ups or ring rows
2:00 Rest
4:00 AMRAP
250/200m row
15 hang power cleans 155/105 135/95 95/65
10 C2B pull ups
2:00 Rest
4:00 AMRAP
250/200m row
9 hang power cleans 175/115 155/105 135/95
10 C2B pull ups

11.05.18

Warm up
3 Rounds- increase intensity each round
Bike or row 10 cals
3 broad jumps- good hip opening
30 sec side plank hold
6-8 reps half kneeling KB press each arm


Mobility: 8:00 EMOM

min 1: RNT split squats x 6 reps each side https://www.youtube.com/watch?v=XXY78-Qx5w0
min 2: 3-D band pull aparts x 10 reps https://www.instagram.com/p/BoUDiGzF2rk/ (2nd video on here)
min 3: Front foot elevated reverse lunge x 6-8 reps each side
min 4: External rotation with mini-band around wrists x 10 reps https://www.instagram.com/p/BoUDiGzF2rk/ (3rd video on here)


Skill: Strict Press
set 1: 20 reps empty bar
set 2: 5 reps @ 50%
set 3: 4 reps @ 60%
set 4: 3 reps @ 70%
set 5: 2 reps @ 75%
set 6: 1 rep @ 80%


WOD (total of 10:00- stagger starts so everyone can use a bike)
4 sets of 30 sec assault bike cals + 60 sec farmer carry 72/53 53/35

3 sets of 60 sec assault bike cals + 60 sec farmer carry

1 set of 60 sec assault bike for cals

*record total number of calories

11.03.18 'Wreck My Saturday'

Warm Up
as a pair complete each exercise
1. Pull thru https://vimeo.com/227299956 (5 pulls each side)
2. Lateral hops (10 each side)
3. Run in place (30 seconds- bag racked on back)
4. Toe taps around the world- make one revolution around the bag while tapping the toes on the bag
https://vimeo.com/227291122

WOD: 'Wreck My Saturday'
Partners
21:00 AMRAP- pair uses one wreck bag
*one person completes the complex UNBROKEN before tagging off partner
5 deadlifts
5 bent over rows
5 high pulls https://vimeo.com/227293176
5 power cleans
5 front squats

11.02.18

Warm up
3 rounds
1:00 jogging jump rope
10 hollow rocks
10 alternating scorpion stretch
1-3 strict pull ups or scap pull ups

Mobility:
Squat mobility warm up: https://www.instagram.com/p/Bmjiu-xHGfG
Do each exercise for 5 reps
1. world's greatest stretch
2. hamstring rocker
3. pigeon + rotate
4. hip flexors
5. groiners
6. hamstring/hip flexor combo

Skill: back squats- work on speed with light weight
4 sets of 6 reps @ 55-60%

WOD
4 rounds- not timed
DB bench press- start with both DBs overhead and alternate bringing one DB to the chest at a time x 12
DB deadlift x 10
DB single leg RDL x 10 (5 each leg)
DB power clean x 10
rest is a DB farmer carry 2 lengths of the gym

11.01.18

Warm Up
2 Rounds:
250 Meter Row, 6 Spiderman and Reach
250 Meter Row, 5 Russian baby makers
250 Meter Row, 4 Inchworms
In each row, gradually build from a slow pace to a medium pace.



Mobility:
hips- set up a band at hip height or lower across the rig. Standing next to the band, swing one leg over the band followed by the other leg. Keep your arms in a prisoner stance with hands behind the head and elbows out. Squeeze shoulder blades together. 6-8 reps each side

ankles- squat hold with a heavy sandbag or a plate for 1:00


shoulders- with a theraband perform 10 reps of each: 5 sec W hold, pull aparts, diagonal pull aparts, pass thrus



Power Clean Warm Up
Completed with an empty barbell:
5 Good Mornings
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Push Presses
5 Hang Muscle Cleans


5:00 EMOM Build steadily through the following complex

1 Hang Muscle Clean
1 Muscle Clean
1 Hang Power Clean
1 Power Clean

WOD
4 RFT
300m Row or run
18 feet overhead walking lunges 45/25 plate- sub 18' HS walk
10 air squats
5 power cleans 155/105 135/95 115/75