11.24.18

Make up Strength/Skill


WOD
5 RFT
18:00 Time Cap
300m Row
50' Overhead walking lunges 45/25/10# plate
10 power cleans 135/95 115/75 95/65
10 pull ups / 10 ring rows

11.23.18- 8 and 9am only today!

Warm Up
2 rounds
2:00 bike or row
Single arm KB front rack carry- one length of the gym for each side
10 KB single side push press (5 each side)
10 prisoner tall kneeling to standing (5 each side)



Hip Mobility: https://www.instagram.com/p/Bkv_6zQniU2/
Two exercises with a band across the rack or a buddy holding a PVC
Two exercises with a foam roller

WOD
For Time
Partners- must complete one round before switching AND must tag off!

5 RDs each 50/35 35/20
5 devil's press https://www.youtube.com/watch?v=zOYXFFXAx24
10 DB snatch- alternating sides- 5 each
15 DB lateral hop overs

Rest 3:00

5 RDs each
5 sandbag ground to shoulder
10 push ups
15 air squats

11.22.18- Thanksgiving- 8am wod only

WOD
Team of 4
each team will complete 4 x 4:00 AMRAP with 1:00 transition
Score is the total reps for all stations



Station ONE: python squats- all 4 team members must work together
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.


Station TWO: farmer carry and assault bike- 2 team members per exercise  KB 53/35#
Two team members will carry a KB in each hand for 25'.  Each section of 25' counts for one rep.  
Two team members will bike for calories.
Teammates can switch tasks only once during the 4:00.


Station THREE: sandbag over the bar- 2 team members work together while 2 rest
Two team members work together to lift a Rogue marshmallow sandbag over a racked barbell.  One team member lifts the sandbag  over the barbell while the other team member waits to lift it and throw it back.  Each lift over the bar counts as a rep.  Team members can switch out at any point.


Station FOUR: barbell synchronized push press- 2 team members work together while 2 rest  95/65#
Two team members must synchronize the barbell push press so that the lockout is together.  Each synchronized push press counts as one rep- not two! Team members can switch out at any point.

11.21.18- No 6:30pm tonight

Warm Up
3 sets of
Run/Row/Bike 200m
10 goblet curtsy squats https://www.youtube.com/watch?v=xClhGjz7p0A
6 half kneeling single arm KB press/arm
*increase effort each round*


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


WOD
For Time
12 squat cleans 135/95
12 power cleans 135/95
9 squat cleans 165/115
9 power cleans 165/115
6 squat cleans 185/130
6 power cleans 185/130
3 squat cleans 205/145
3 power cleans 205/145

Intermediate barbell weights
95/65
135/95
165/105
185/125

Scaled barbell weights
75/55
95/65
115/75
135/95

11.20.18

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

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

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

Split Jerk
3 reps @ 65%
2 reps @ 75%
1 rep @ 80%
3 reps @ 75%
2 reps @ 80%
1 rep @ 85%

WOD
Every 6:00 for 18:00
500m row
50 DUs or 100 singles
20 wall balls 20/14

11.19.18

Warm Up
3 sets of
Assault bike 1:00 - last 10 seconds sprint
Row 1:00 - last 10 seconds sprint


Primer:
8:00 EMOM
min 1: 2-3 TGU each side
min 2: band hollow lat pulls x 10 reps
min 3: 6-8 bent over barbell rows
min 4: hollow band Y's x 10 reps

https://www.instagram.com/p/BqLBguyFCSK/

Handstand progression work 15:00 with a partner for spotting in needed
station 1: lock out a plate overhead in the handstand push up lock out position- shrug up!
station 2: donkey kicks on the floor- get weight in the hands and lock out arms
station 3: pike on a box- stacked body and lift one leg off box to full extension
station 4: face into wall handstand holds
https://www.instagram.com/p/Bph0H3vh54X/


WOD
4 Rounds (15:00)
3:00 work 1:00 rest
pick up where you left off

12 box jumps 24/20"
9 hang power snatch 95/65 75/55
6 HSPU sub piked hspu on box or piked from the ground or DB seated strict press

11.17.18

WOD: Teams of 3, 2 rounds:
100/70 calorie row
100 box jump overs 24/20"
100 power snatches
100 bar facing burpees

round 1- barbell 115/80 95/65

round 2- barbell 95/65 75/55

30:00 Time Cap