01.19.19 Partner WOD

Make up Strength/Skill


WOD: Partners

For Time
one work, one rest- divide however
20 wreckbag lungesters**
20 bag facing burpees
16 wreckbag lungesters
16 bag facing burpees
12 wreckbag lungesters
12 bag facing burpees
8 wreckbag lungesters
8 bag facing burpees

**lungester= reverse lunge right, reverse lunge left, thruster

01.18.19

Warm Up

250m row or bike

10 push up shoulder taps- in a push up position with hips and core tight, lift one hand to the opposite shoulder and tap with a 1-2 second hold

10 standing PVC pass thrus

10 (5 each side) single arm high pull with a KB- light

200m row or bike

10 each side shoulder taps with no pause

10 Cuban presses with PVC https://vimeo.com/151076664

10 ring rows

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

1. Hip Flexor and T Spine in Kneeling over Ball- or just lay over the ball if you can't kneel
2️⃣Jefferson Curl Toes Elevated x 10 slow and controlled reps with PVC
3️⃣Elbows Blocks Shoulder flexion and external rotation x 45 second hold
4️⃣Pec Stretch in internal rotation x 30 second hold each side
.

Skill: 10:00 EMOM
odd- 30-40 seconds to work on a gymnastics skill
even- barbell bent over rows x 10 reps

WOD
4 RFT
12 box jumps 24/20"
10 DB alternating snatch 50/35 35/20
50 DUs or x 3 singles
100 feet farmer carry 53/35 each hand

01.17.19

Warm Up
3 rounds of:

50 single unders
10 (5 each side) half kneeling KB strict press
10 two-footed pistols
30 second deep squat KB pry- hold that KB in the goblet position and pry apart the knees with your elbows



Mobility:
1.  Thoracic rotations x 5 each side https://vimeo.com/261205649
2.  yoga push up x 5 reps https://vimeo.com/261203904

3.  wrist extensions x 10 reps - with an empty barbell allow your wrists to start in full extension and then slowly and controlled allow the barbell to come down to the fingertips or as far as you can go and then extend back up.

4.  Ankle mobility with a green mini-band. Perform 10 reps on each side with the band around the lowest part of your shin. Move your knee forward without letting your heel pop up and aim your knee towards your pinky toe.


Skill: behind the neck strict press
4 sets of 5 reps
35%-40%-45%-50% of your push press max



WOD
Every 4:00 for 4 sets
30 second sprint bike or row
20 alternating pistols or sub Cossack or a pistol progression
10 KB swings 70/53



Post WOD: core https://www.instagram.com/p/BsTHPoglMLJ/
3 sets of
6-8 KB Floor Press
15sec Dual KB Hollow Flutter Kicks
6-8 KB Glute Bridge Floor Press
15sec Dual KB Hollow Rocks

01.16.19

Warmup:
2 rounds of:

    Straight Leg Row: 250M https://vimeo.com/151080923
    Inchworms: x 5
    Sumo Inchworms: x 5 -legs stay wide and you walk your hands and back to feet.
    Leg Abducted Rocking: x 5 each leg https://vimeo.com/155591154
    Sciatic Nerve Flossing: 1 minute each leg https://vimeo.com/130766387


Skill: sumo deadlift + bent knee hollow holds**
3 x 6 reps of sumo deadlift starting at 60% 1RM conventional deadlift and build load

**in between each set perform 20 second bent knee hollow hold- or hollow hold straight legs

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
15-12-9-6-3 power cleans 135/95 115/80 95/65
10-8-6-4-2 pull ups or ring rows
9-7-5-3-1 push ups

01.15.19

Warm Up
3 Rounds

    Standing Straight Leg Hold x 10 seconds per leg - stand up with shoulders back and hold one leg out     with  a straight knee
    Lemon Squeeze x 10 - this is a v-up with grabbing the legs on the way up
    L Hang x 10 seconds - from the bar (scale to one leg straight and one leg bent or both legs bent)
    Good Morning x 10 at moderate weight
    Samson Stretch x 20 seconds per leg


Mobility: https://www.instagram.com/p/BrWgnItAPju/
1️⃣Rear foot elevated pelvic tilts - perform 8/each side with a 2 second pause.
2️⃣Seated 90/90 hip shifts - perform 6 each side.
3️⃣Ankle mobility with a green mini-band. Perform 10 reps on each side with the band around the lowest part of your shin. Move your knee forward without letting your heel pop up and aim your knee towards your pinky toe.
4️⃣Kettlebell squat prying - these can be done with a kettlebell or a dumbbell. Squat down as low you can, push your knees out with your elbows, get your chest up tall, and then rock side to side and “pry” yourself lower and lower. Perform two 15 second squat prys.

Skill: box squats- barbell racked on the back
6 sets of 3 reps starting at 50% 1RM back squat
squat slow to fast tempo- touch the box, stay tight and drive up. Load the glutes!

WOD
20:00 AMRAP- today athletes choose KB or DB load- should be able to carry unbroken
50 foot single arm overhead carry Right side
50 foot single arm overhead carry Left side
25 air squats
50 foot front rack carry Right side
50 foot front rack carry Left side
25 hollow rocks
60 seconds bike or row

01.14.19 Team of 3

Warm Up
2:00 cardio
2 rounds:

lateral box step ups x 5 each side
hip bridges with heels on a box x 10 reps
sumo inchworm x 5 reps - walk hands out with legs wide and then walk hands back to feet while keeping leg straight and sending the butt high
single arm high pull with KB x 5 each side- light
single arm overhead carry x 75 feet each side- moderately heavy

Mobility:
nerve flossing x 10 reps https://vimeo.com/127208120
deep squat progressions x 10 reps
wall slides with feet in a butterfly position seated next to the wall x 10 reps

Barbell Warm Up
5 good mornings + 5 elbow rotations
5 back squats + 5 hang muscle cleans
5 stiff legged deadlifts + 5 front squats
3 power cleans + 3 squat cleans + 3 push jerks


WOD
Team of 3
'Limitless'
AMRAP 7:00
70 cal row
max clean & jerk 135/95 115/80 95/65
Rest 3:00
AMRAP 6:00
60 cal row
max power snatch 115/80 95/65 75/55
Rest 3:00
AMRAP 5:00
50 cal row
max thrusters 95/65 75/55 45/35
one work, two rest- divide rowing and reps however teams choose

01.12.19 Bring A Friend Day

Bring a Friend Day


WOD
'Hello Fitness'
partner workout
20:00 AMRAP- one work/one rest- divide reps however you like
250m row each person
15 KB swings 53/35
15 box jumps 24/20"
15 pull ups or sub ring rows or seated pull ups
15 air squats
15 push ups
15 OHS or sub front squats 95/65