01.28.19

Warm Up
3 Rounds
200m row or bike
10 (5 each side) single leg RDL against the wall- little or no weight
10 (5 each side) spiderman lunges + reach each side
10 (5 each side) half kneeling bottoms up KB press


 
Mobility:   https://www.instagram.com/p/BszDWN-gb0S/

1. Rocking ankle stretch 8-10 reps each side
2. Wide stance rocking 8-10 reps
3.  Heel sit T- spine rotations 8-10 reps each side
4. Squat prying 15 second hold with KB then stand up x 3 sets
5. Deep squat wall slides  8-10 reps


Skill: box squats with barbell racked on back
https://www.instagram.com/p/Bs4DeWdAhyc/
8 sets of 2 reps
1-2  @50%
3-4  @60%
5-6  @65%
7-8  @70%

WOD- this wod is shorter so try to make each exercise unbroken- continuous grind

2 RFT
30/ 25 Calories of Rowing
20 Single-Arm Dumbbell Push Press* 50/35  35/20  15 V-ups
10 Burpees

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.

If time remains (or reduce the number of sets)
Core Finisher https://www.instagram.com/p/BrdLdvUlxwX/
10sec Dual KB Hollow Hold
10sec Dual KB Hollow Flutter Kicks
10sec Dual KB Hollow Rocks
rest as needed x 6 sets

01.26.19 Partner WOD

Make up Strength/Skill


WOD: Partners
18:00 AMRAP- record rounds and meters completed
one person rows for meters while the other person completes one round of:
5 Clean & Jerks 155/105 135/95 115/75
10 TTB or hanging knee raises
15 Wall balls 20/14

01.25.19

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*


2 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




Perform 5 reps of every movement in this order:
1. Inch Worms2. Snatch Grip (Behind the head) Press
3. Snatch Grip (Behind the head) Press in a Quarter Squat
4. Snatch Grip (Behind the head) Sots Press
5. Jumping Squats with barbell on back (continuous)
6. Cossack Squats on either side (ideally with the barbell on your back but you can take it off if you can not balance.)
7. Muscle Snatch from the Hang

Skill: snatch

3 sets of 2 reps power snatch @ 50-55% work on speed and snappy finishes

then
3 sets of 2 reps snatch balance @ 70% work on a 2 second pause in the bottom position
then
3 sets of 3 reps snatch pulls @100% work on strength, speed, power, posture and balance



WOD
3 rounds - not timed- just for good quality- don't over due the load, you can always build load per round
10 single arm KB swings right
10 single arm KB swings left
8 single arm KB row right
8 single arm KB row left
6 single arm KB thruster right
6 single arm KB thruster left
4 KB front rack reverse lunge right
4 KB front rack reverse lunge left
2 TGU right
2 TGU left

01.24.19

Warm Up
2 rounds of:
Row or Bike 250m
lateral box step ups x 5 each leg
squat press outs- with a light weight, squat and then press weight straight out in front and back, then stand up. repeat x 10
sumo inchworms x 5
crab walk x one length of the gym



Mobility- tight shoulders https://www.instagram.com/p/Bryyf_EgqgN/
1️⃣Foam roll lats x 60 seconds per side
2️⃣Straight arm T-spine extensions x 10-12
3️⃣Deep squat on wall pullovers x 10-12 - or sitting against wall for wall slides x 8
4️⃣Landmine press to overhead glide x 10-12




Skill: 8:00 EMOM
odd- gymnastics skill
even- sumo deadlift high pulls x 10 -start with a light load and build each round



WOD- this is a mix of endurance because the wod in total is longer, but you need to be able to keep moving quickly with the 2:00 window.

3 Rounds (18:00 total running time)
0:00- 2:00 running clock
300/250m row
remaining time is max reps hang squat cleans 115/75 95/65 75/55
2:00- 3:00 rest
3:00- 5:00
15/10 cals bike
remaining time is max reps HSPU- strict or kip or piked from a box or in the downward dog position
5:00- 6:00 Rest and start over

01.23.19

Warm Up
Rowling- You get 5 tries to row to a perfect 100m. No short pulls- all pulls need to be full extension. The rower must stop completely to get your score. Perform 2 burpees for every meter over or under the perfect 100!


Squat Mobility warm up- https://www.instagram.com/p/BsRGyUeH-po/

1. quadruped rock back x 10
2. quadruped knee extensions x 10
3. alternating single leg RDLs x 10 each side
4. hand assisted squats- hold on to the rig x 10
5. goblet squats- slow down, fast up tempo x 10
6. banded pull thrus x 10
7. seated box jumps x 10



Skill: front squats- tempo
3 second descend
3 second pause
1 second up
3 sets of 4 reps heavier then last time (1/11/19)


Primer for pull ups or bar muscle ups
Establishing the hollow position-

1. https://www.instagram.com/p/BnnY5gnBCQa/
  Use a band with both feet in it and while pushing against the bar, pull yourself into a hollow position.

2. https://www.instagram.com/p/BpvuKp-h50f/
Use a band with both feet in it and push away into the hollow and then pull up, getting chin over the bar
And on this video (2nd drill shown)- use a box under the rig. Hang in the active hang position. While pushing against the bar to the hollow, move your feet up the box. Hold the hollow, then return to active hang.

3. https://www.instagram.com/p/Boc8hJnhTsc/
Use a racked barbell with bands and perform the banded bar muscle up drill. Your only job is to keep your arms straight.

WOD- this is a heavier wod with small reps and high skill level
For Time
1 DB devil's press + 1 burpee pull up or burpee bar muscle up
2 DB devil's press + 2 burpee pull ups
3 DB devil's press + 3 burpee pull ups
4 DB devil's press + 4 burpee pull ups
5 DB devil's press + 5 burpee pull ups

* go a little bit heavier on the DBs since the reps of small
**go with seated pull ups from a racked barbell
*** devil's press is a burpee with hands on the DBs then you get up and swing the DBs between the legs and press then up overhead.

01.22.19

Warm Up
10:00 continuous

20 double unders or single unders
5 each side box step downs- start at the top of the box and step down to tap the floor and drive up
20 seconds Jefferson curls with PVC https://www.instagram.com/p/BrIymuuBCOX/
10 hollow body rocks


Mobility:

2 sets of 10 reps each
1. T-spine stretch on foam roller2. 90 degree arm lift offs
3. Reverse snow angels
4. T's
5. Y's

Primer: two sets
1- arm farmer carry x 50 feet/ each arm
10 reps nerve flossing https://vimeo.com/127208120


Skill: split jerks
3 sets of 3 reps jerk behind the neck from split - light weight
https://www.catalystathletics.com/exercise/458/Jerk-Behind-The-Neck-From-Split/

5 sets of 3 reps split jerk
sets 1-3 @ 70%
sets 4-5 @ 75%


WOD- short sprints with little rest
Bike and Ball
partners
12:00 EMOM
min 1- 30 seconds bike (or row) all out, 30 seconds rest
min 2- 30 seconds ball slams, 30 seconds rest
one person bikes (rows) while the other person slams. Then partners switch.

01.21.19

Warm Up
4 rounds of:

10/8 cals row
6 single arm KB press/arm
4 single arm DB muscle snatch/arm
kip cadence - 2 kip swings + 2 knees to chest + 2 TTB



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: overhead squats
5 sets of 3 reps
1- 60%
2- 65%
3- 70%
4- 75%
5- 80%

WOD- short, fast wod with lighter loads to get more reps done.
Part One
5:00 AMRAP
8 x sandbag ground to over the shoulder
50 foot farmer carry 53/35

Rest 2:00

12-9-6-3
power snatch 115/75 95/65 75/55
TTB or hanging knee raises