12.19.18

Warm Up
3 Sets
10 Step Death March
20m Lateral Banded Walk (10m/direction)
10 Banded Pallof press each side

*slow controlled movements with purpose to warm up and activate



Primer:
Part One: single leg stance RNT balance https://www.instagram.com/p/BrTUj9nglU3/

                  hold stance 5 seconds x 3 reps each side

Part Two: barefoot single leg RDL with barbell x 6-8 reps each side


Skill: front squat
3 reps @ 60%
3 reps @ 70%
2 reps @ 75%
2 reps @ 80%
1 rep @ 85%
1 rep @ 90%


WOD
Partners
500 m Row (250 each)
60 Box Jumps
500 m Row (250 each)
10 Rope Climbs (20 ring rows and 20 air squats each)
500 m Row (250 each)
10 Sync Burpees
500 m Row (250 each)
60 Power Cleans (115 / 85)

12.18.18

Warm up

400m row/bike
10 hang muscle snatch- empty bar
10 dead bugs
300m row/bike
10 hang power snatch - empty bar
10 2- legged pistols keep knees and feet together as you squat
200m row/bike
5 air chair swings
5 ttb



Mobility: postural exerciseshttps://www.instagram.com/p/BqyZHWTnq1x/
2 sets of 10 reps each
1. T-spine stretch on foam roller
2. 90 degree arm lift offs
3. Reverse snow angels
4. T's
5. Y's
6. Barbell raises

Then...

External rotation row and press
https://www.instagram.com/p/BrBSeNeAZHa/
perform 2 sets of 5 reps each side



Skill: snatch

8 sets of 1 rep power snatch + 1 rep hang power snatch
(Perform 1 snatch, lower the bar to the the hang position above the knee & perform 1 hang snatch)
set 1-2 @ 60%
set 3-4 @ 65%
set 5-6 @ 70%
set 7-8 @ 75%

then...
Snatch balance- from a rack
3 sets of 1 rep @ 70-80% 1 RM

WOD
13:00 AMRAP
3 Bar muscle ups- sub bmu drill on a racked bar with bands doing either the hip drive only or the full movement. https://www.instagram.com/p/BrGrPBAhqpz/
14 DB snatch 50/35 35/20
5 C2B pull ups- sub 3 inverted ring rows
14 DB snatch
8 TTB sub tuck ups or v-ups

12.17.18

Warm Up
2:00 bike/row
2 each side TGU
2 lengths of the gym bear crawl
10 steps death march with light DB


Skill: bench press
5 sets of 2 reps @ 70%

WOD

15:00 AMRAP
12 DB power clean & jerk 50/35 35/20
12 DB front racked walking lunges (6 each)
12 TTB
60 DUs



Post WOD core challenge

https://www.instagram.com/p/Bea94jjnLkI/
Try to keep your knees low to the ground and don’t shift your hips.
Try 3 sets of 5 each side!

12.15.18 Team Dasher

Make up Strength/Skill


WOD:Team Dasher- 2 people- 1 work, 1 rest

800m Row
30 KB swings 53/35
30 pull ups
30 cals bike
30 wall balls 20/14
30 cals bike
30 box jumps 24/20"
30 wall balls
800m Row
30 KB swings 53/35
30 pull ups

12.14.18 - Heavy clean day

Warm Up
3 Sets
 5 Half Kneeling Single Arm Bottom Up KB Press/arm
20sec Side Plank/ side
30sec Dead Bug- move legs out and back slowly
 
*Move with purpose and focus - build a little weight on your press
 

Hips/shoulders/thoracic spine complex
https://www.instagram.com/p/BqqKZsogYHq/
2 sets of 3 reps of the complex- change your DB weight the second set
2 DB windmills+1 DB single arm ohs + 2 DB single arm press in squat.



Barbell warm up4 sets building load *feel free to squat these if you plan on using a squat clean in the wod

1 rep clean high pull
1 clean pull
1 slow pull power clean (4 seconds to pull to the knees)
1 segmented power clean (pause at the knee, mid-thigh, and pockets)
1 power clean

WOD

7:00 EMOM 1 rep Clean - power or squat

1- @ 50%

2- @55%

3- @60%

4- @65%

5- @70%

6- @75%

7- @80%


then...
E2M 1 rep clean- power or squat

1 @ 84%

1 @88%


then...

5 sets of heavy singles

12.13.18

Warm up
400 Meter Light Row into:
2 Rounds:
4 Samson Stretch Lunges (5 second hold in each)
8 Alternating Spiderman and Reach
12 Russian Baby Makers

then...
2 sets of:
1 length of the gym quadruped crawl  https://www.youtube.com/watch?v=OA23BcPrFxM

1 length of the gym each direction lateral plank walks  https://www.youtube.com/watch?v=1oOWVaajW9I

1 length duck walk    https://www.youtube.com/watch?v=e5lPjg0GhFM

Primer:
3 rounds
snatch grip RDL x 6-8 reps- take 5 seconds to lower the bar with great form- tight chest and lats
rower pike ups x 10 reps- use your core to pull your legs up to a pike position (feet are on the rower seat, hands are on the floor)
hanging MB hamstring curls x 8-10 reps https://www.youtube.com/watch?v=80W49f3eBsQ&feature=youtu.be


Racked bar muscle up drill with bands: *just perform the first drill from the video https://www.instagram.com/p/Bm95TYehkuP/


WOD
16:00 EMOM
odd  mins- 5 OHS @ 60% + 2 Bar muscle ups/ 4 ring dips/ 4 static dips
even mins- 8 burpee box jump overs   24/20"
*OHS must be taken from the floor

12.12.18

Warm Up

1:00 row/bike- last 10 seconds being a sprint
5 inchworms
1:00 row/bike- last 10 seconds being a sprint
5 sots press with PVC or light bar behind the neck

then..
with an empty bar complete 5 reps of the following:
1. snatch grip behind the head press
2. snatch grip behind the head press in a quarter squat
3. jumping squats with barbell on your back- continuous
4. Cossack squats with barbell on your back- but you can take it off it needed
5. muscle snatch from the hang


Mobility: postural exercises
https://www.instagram.com/p/BqyZHWTnq1x/
2 sets of 10 reps each
1. T-spine stretch on foam roller
2. 90 degree arm lift offs
3. Reverse snow angels
4. T's
5. Y's
6. Barbell raises

Then...

External rotation row and press
https://www.instagram.com/p/BrBSeNeAZHa/
perform 2 sets of 5 reps each side



Skill: snatch

5 sets of 3 reps hang squat snatch
55%, 60%, 65%, 70%, 75%

then...

3 sets of 3 reps snatch pull
75%, 80%, 85%

**IF time** set up a few racked bars for a pushing down on bar TTB drill- like this video
https://www.instagram.com/p/Bqq4mK3hh4d/

**IF that is easy try this one:
https://www.instagram.com/p/Bq8RZAlBFoA/



WOD
15-12-9-6-3

power snatch 75/55 45/35- no more weight then listed!!
TTB
push ups