11.16.18

Warm Up
300m row or bike
3 rounds
Skater Squat x 6/leg - the reach behind and torso lean places a great emphasis on the posterior leg muscles.

https://www.instagram.com/p/BpFfS3oh-OK/
Hang power clean x 10 - empty bar
Prisoner tall kneeling to standing x 10 reps ( 5 each side)

Mobility:
elevated heel extended plate squat 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 body weight 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. Hold for 30 seconds and do 3 reps.✅

Bird dog exercise- on all 4s kick your heel back of one leg and extend the opposite arm out. Don’t let any movement occur at your spine during this leg movement. Hold for 10 seconds before returning to the start.✅ Do 10 reps (5 each side) for 2 sets.



Skill: cleans
4 sets of hang power cleans

set 1: 4 reps @ 60%

set 2: 4 reps @ 65%

set 3: 3 reps @ 70%

set 4: 3 reps @ 75%

4 sets of 2 reps clean segment deadlift @ 80-85%

pause :03 at 1" off floor, mid- patella, mid-thigh and then return slowly to the floor

WOD
10:00 AMRAP
21 DUs or 42 singles
14 lateral burpees over bar
7 hang squat clean thrusters 95/65

11.15.18

Warm Up
400m row or bike
3 sets of
30 sec hollow rocks
8 seated box jumps
8 PVC snatch balance


Barbell warm up6 Sets, with an light load or empty barbell:
Focus is on positioning of the bar throughout.
Snatch Complex https://www.youtube.com/watch?v=96mq6_bMGnM
Pausing Snatch Deadlift (2s at knee)
Low-Hang Squat Snatch
Overhead Squat

Skill: snatch
4 sets of hang power snatch
set 1: 4 reps @ 60%
set 2: 4 reps @ 65%
set 3: 3 reps @ 70%
set 4: 3 reps @ 75%

4 sets of snatch pull
set 1-2: 3 reps @80%
set 3-4: 3 reps @ 85%


WOD

8:00 AMRAP
4 alternating DB snatch 50/35 35/20
4 sit ups
6 alternating DB snatch

6 sit ups
8 alternating DB snatch
8 sit ups
*keep adding 2 reps each round until time expires

11.14.18

Warm Up
3-4 Sets - Move slowly and with intention through all of the following movements.

10 Quadruped Thoracic Rotation/side   https://www.youtube.com/watch?v=4dE4KmmfKiI
30sec Reverse Plank

15m Quadruped Crawl (move very slow and deliberately - get the shoulders warmed up)
One round of the kip cadence-  2 kip swings + 2 tuck ups + 2 TTB

Primer: Banded shoulder flow
Banded shoulder warm up 5 reps each movement
https://www.instagram.com/p/BiM-3q9BvNr/?taken-by=marcusfilly




Mobility:
Plank with Forward Reach x 10 reps https://www.youtube.com/watch?v=foFspY9UDho&feature=youtu.be
Plank with Lateral Reach x 10 reps https://www.youtube.com/watch?v=quoQ4RZDvwk&feature=youtu.be
Plank with Forward Taps x 10 reps https://www.youtube.com/watch?v=SP0ofuo8tiM&feature=youtu.be
Plank with Lateral Taps x 10 reps https://www.youtube.com/watch?v=q4RZ1YSj_h4&feature=youtu.be

Skill: bench press
5 sets of 2 reps starting at 60% and building
in between sets complete 10 (5 each side) Cossack squats

WOD
For Time or time cap 20:00
100 TTB
every time you come off the bar do 5 push ups
or

100 K2E
every time you come off the bar do 10 push ups
or

100 hanging knee raises
every time you come off the bar do 15 push ups

cut off athletes from push ups after 10:00. Just continue with TTB at that point.

11.13.18

3 rounds at warm up pace
200m run
12 goblet curtsy squats (6 each side) https://www.youtube.com/watch?v=xClhGjz7p0A
12 clamshell planks (6 each side)- hold for :03 at the top of each rep https://www.youtube.com/watch?v=Jpy5PZTFVYw
One round of the kip cadence- 2 kip swings + 2 tuck ups + 2 TTB


Mobility: Prime the Glutes https://www.instagram.com/p/BmwtGtUnhn1/

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



Skill: front squats
3 sets of 5 reps @ 65%


WOD
Team of 3- waterfall relay style- You cannot pass a teammate
For Time
3 Rounds each teammate
50' (25' out and back) sled rope pull 3 x 45# plates/ 2 x 45# plates
15 air squats
4 DB burpee box step overs 24/20" 50/35 35/20

11.12.18 'DT'

Veteran's Day

Warm Up
10mins - move continuously at a warm up effort
50 Single unders
5 Seated Box Jumps
7 GHD Hip Extensions
9 Abmat Sit Ups

mobility:
1. Down dog 3 x 5
2. Down dog single leg reach (scorpion) 3 x 5 each
3. Down dog toe tap 3 x 5 each
4. Turkish Get Up x 2-3 reps per side bottom's up KB
5. Single leg DL x 8 each side
6. Half kneeling push forward + sidebend + rotate x 3 per side
7. Half kneeling halo x 3 per side
8. Single leg pistol squat (2 down 1 up) x 8 per side

https://www.youtube.com/watch?v=jDvytgEQI74



Barbell Warm Up
5 reps of each
good morning
back squat
elbow rotation
stiff-legged deadlifts
front squats
push press


WOD
DT
5 RFT
12 deadlifts 155/105
9 hang power cleans 155/105
6 push jerks 155/105


In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

11.10.18 Partner WOD/Bring a Friend Day

Make up Strength/Skill


WOD:16:00 AMRAP
with a partner- one must complete a round before tagging off

4:00 AMRAP
3 power cleans 135/95 95/65 or use DBs 40/25 25/15
3 S2OH
3 front squats

directly into

4:00 AMRAP
6 wall balls 20/14
6 box jumps 24/20"
6 TTB or hanging knee raises
directly into

4:00 AMRAP
3 power cleans 135/95 95/65 or DBs
3 S2OH
3 front squats
directly into

4:00 AMRAP
6 wall balls
6 box jumps
6 TTB

11.09.18

Warm Up
3 rounds of:

300m row or bike
10 mountain climbers each leg
20 Lateral Band Walks/side
10 MB Tall Kneeling to Standing (5/side)- bear hug the ball and start with kneeling and move to standing alternating the foot you start with each time.


Mobility: glute med activation along with foot/ankle
https://www.instagram.com/p/BnIHyK-HUDg/
*work with a partner- one on a band on the rig while the other stretches shoulders and wrists
1. hip/core/foot stability- perform 6-8 reps each side
2. reverse lunge + leg raise
3. balance on one foot- row band to chest x 2 reps + overhead press x 2 reps


Skill: deadlifts
4 sets of 3 reps starting at 65% and building load

WOD
14:00 AMRAP
3 hollow body wall walks
30' seated sled drag face pull 45/35# added to sled https://www.youtube.com/watch?v=y5--kp9I7u4
20 sec ring support hold( at the lockout of a dip)- sub hold on two boxes or ghd handles
30' single arm farmer carry each arm- can go heavy on the KB