12.03.18

Warm Up
2 rounds of:

300m row or bike
Band Pull Aparts x 20 reps
Single Leg Hip Bridge x 10 reps per leg
Prone Plank Hold x 30 seconds
then...


Plank with Forward Reach x 10 reps
Plank with Lateral Reach x 10 reps
Plank with Forward Taps x 10 reps
Plank with Lateral Taps x 10 reps

then...


Glute Activation series- one set of 10 reps each

https://www.instagram.com/p/BmwtGtUnhn1/
1️⃣Normal width bridges
2️⃣Feet wide bridges
3️⃣Feet narrow bridges (🐸 pumps)
4️⃣Seated clamshells
5️⃣Supine clamshells
6️⃣Seated abduction



Skill: snatch
A.2 sets of:
Press in Receiving Position x 5 reps- super light bar or PVC

B. Snatch Complex 5 sets
high hang snatch + hang snatch + low hang snatch (below knees)
set 1: 55%
set 2: 60%
set 3: 65%
set 4: 70%
set 5: 70-75%

WOD
12:00 EMOM
min 1: 20 DUs or 40 singles + 2-3 strict pull ups or hardest ring row
min 2: 20 DUs or 40 singles + 8 push ups
min 3: 10 thrusters 75/55 or 45/35- should be unbroken

12.01.18 Ugly Sweater Hopper WOD

WOD
Ugly Sweater Hopper WOD
each wod has a 9:00 time cap
there is a 3:00 transition between wods
you can complete any wod in any order
exercises will be chosen after warm up
once a movement is out of the hopper, it stays out

WOD 1: 3 rounds Triplet

WOD 2: 4 rounds Couplet

WOD 3: 2 rounds Triplet

Going into the hopper....

2 Ring muscle ups
2 rope climbs
500m row
12 box jump overs
10 burpees over the bar
6 bar muscle ups
8 power snatch 135/95
8 clean & jerk 185/125
15 thrusters 95/65
15 OHS  95/65
15 C2B pull ups
15 TTB
15 KB swings  70/53
14 DB alternating snatch  50/35
15 goblet squats 53/35
16 OH walking lunges 45/25# plate
20 sit ups
75 DUs
30 alternating pistols
8 deadlifts  225/155
50’ handstand walk
12 strict ring dips
14/10 cals bike
12 Cartwheels
20 Push Press 95/65
200m bear crawl
5 each side TGU
15 med ball cleans
12 Thai squats w/ jazz hands

11.30.18

Warm Up
2:00 bike/row/run
2 easy rounds of:
10 hollow rocks
10 half kneeling KB strict press (5 each)
15 RDL with light weight on barbell
20 hip bridges- no weight. Use a bench with heels on bench, back flat on ground. Drive hips up to a bridge position. Squeeze glutes

Mobility:
With a thera band perform 10 reps of the following:
1. W holds :05 each
2. pull aparts
3. diagonals
4. pass thrus

Wrist flow- https://www.instagram.com/p/BevdU-7BzT9/


Rack a barbell and tricep smash x :30 each side


Skill: tempo front squats
take 3 seconds to descend and 2 seconds to hold at the bottom
3 reps @ 60%
2 reps @ 65%
2 reps @ 70%
1 rep @ 75%
1 rep @ 75%- yes again



WOD
For Time
1,2,3,4,5
heavy lift (between 75-80% max)- such as cleans, deadlift, squat, snatch, press
gymnastics movement (difficult but doable)- such as ring/bar muscle ups, strict pull ups, strict dips, strict hspu, handstand walk for distance, L-sit hold

11.29.18- Only 5:30am and 6:30am today

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

Primer:
station one: barbell bent over rows 3 sets of 6 reps
station two: barbell hip bridges 3 sets of 6 reps
*build load as needed



WOD

10 Hang DB Cleans (power) 50/35 35/20
10 DB Box Step Ups 20/16
250m/200 m Row
20 Hang DB Cleans (power)
20 DB Box Step Ups
250m/ 200 m Row
10 Burpees
10 Box Jumps250m/ 200 m Row
20 Burpees
20 Box Jumps
250m/ 200 m Row

11.28.18

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

2 rounds of

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
And
6-8 reps of half kneeling bottom's up KB strict press


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
4 reps @ 60%
3 reps @ 70%
3 reps @ 75%
3 reps @ 80%



WOD
120 DUs
10 snatch- power or squat 95/65
80 DUs
10 snatch- power or squat 115/75
40 DUs
10 snatch- power or squat 135/95

11.27.18

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 or regular push ups
We will skip the sled work.


Mobility:
https://www.instagram.com/p/BmRkFIEHnHx/
🔹SETUP:
1. Grab either 2.5 or 5lb plates
2. Set up in a hollow hold (scale as needed to tuck position etc)
3. With palms facing ceiling create and I with your hands then a Y then a T
4. The objective is to keep elbows locked out completely and use lats by making sure palms are always facing celling on way up and down.
…..
🔹SETS/REPS
3 sets of 5 of each I-Y-T (totally of 15 reps)
rest between sets
(find a partner to do work/rest)

Skill: bar muscle up transition-

https://www.instagram.com/p/BlpSulIHG8o/
A. *use the yellow scooter for feet and set up one racked bar for just swings

https://www.instagram.com/p/Bomoof-h8Ui/
B. *use one racked bar with bands for this drill

C. *use one pull up bar for a box bar muscle up. Stand on box and go through the swing. Then swing out and up for a muscle up from the box. First video shows two guys doing this.


WOD
3 Rounds
20/15 cal bike
20 walking lunges with KB at a farmer carry 53/35

Rest 3:00

3 Rounds
3 bar muscle ups - 3 C2B pull ups + 3 dips - 3 ring rows + 3 dips
20/15 cal row

11.26.18

Warm Up

1:00 jumping rope
:30 jumping jacks
:30 deep squat progressions
then..
2 rounds
15 second active bar hang
6-8 reps supinated ring row with a slight pause at the top
then..
2 rounds
10 banded good mornings
10 body weight Kang squats https://www.youtube.com/watch?v=p2cQp1aAWjc



Mobility: https://www.instagram.com/p/BqOqcn0FVvX/

10 reps of each exercise
1. single leg RDL no weight
2. banded pull throughs
3. split stance reach to toes
4. KB (heavy) deadlift


Set Up: https://www.instagram.com/p/BqGoi40hpUO/

Skill: Deadlifts

10 reps @ 50%
10 reps @60%
8 reps @ 75%
5 reps @ 80%
1 rep @ 85%
1 rep @ 90%
1 rep @ 90+%


WOD
6:00 AMRAP
3 ring dips
10 alternating pistols
*4 lengths shuttle run 25'
each round add one length shuttle run