02.05.19

Warm Up
2 sets of:
50 single unders
10 reps each side single arm KB swings- light
8 reps Turkish sit ups- two KB or DB held straight overhead
8 reps barbell bent over rows
8 reps barbell roll outs
6 sumo inchworms
30 seconds barbell overhead hold


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


Primer:
2 sets
1. Skater Squat x 6/leg - the reach behind and torso lean places a great emphasis on the posterior leg muscles. https://www.instagram.com/p/BpFfS3oh-OK/
2. Cuban press with PVC x 10 reps https://vimeo.com/151076664

WOD
4 RFT- grind through this wod with good form. Grab that sandbag and move it quickly- but it should be heavy. try for unbroken barbell movements.
10 front squats 115/75 95/65
12 sumo deadlift high pull 115/75 95/65
150 foot bear hug sandbag carry- carry the Rogue black bags if you can or a wreckbag/sandbag
10 single arm DB overhead squats (5 each side) 50/35 35/20
12 DB rows in a plank position (6 each side) 50/35 35/20
150 foot sandbag carry

02.04.19

Warm Up
2:00 Cardio
3 sets of:
10 x push up T    https://vimeo.com/130766564
10 x PVC pass thrus
30 sec. 2 arm KB hold OH- light weight
4 lengths of the gym farmer carry- moderate weight


Mobility: postural exercises https://www.instagram.com/p/BqyZHWTnq1x/
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...
tight shoulders mobility:   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: 10:00 EMOM
min 1: gymnastic skill
min 2: bicep curls with DBs x 8-10 reps each


**gymnastics skill can be time to work on drills like these:
1. Ring swings
2. Cast swing- https://www.youtube.com/watch?v=i7i9ymvsoR4&feature=youtu.be
3. Box jump up to full support on rings https://www.youtube.com/watch?v=JHdL6srbAtI&feature=youtu.be
4. Banded ring work on low rings- transitions and dip https://www.instagram.com/p/BpKyOShhuNW/
5. Banded bar muscle ups on racked barbell https://www.instagram.com/p/Bm95TYehkuP/

WOD- lighter weight on the barbell makes this a great wod to push each round.  Try unbroken sets.
14:00 AMRAP
10 power snatch 115/75 95/65 - nothing heavier
250m row
10 S2OH 115/75 95/65
8 burpees

02.03.19 Swim WOD

16:00 EMOM
min 1- 50 swim + deck out
min 2- 8 goblet squats + 5 sit ups
min 3- 10 second wall kick + swim to mid pool and back + deck out
min 4- 6 renegade rows - row right, row left, push up

02.02.19 "Clean Balls'

Make up Strength/Skill


WOD- grind it out with a buddy. Higher reps so be aware of the weights

'Clean Balls'
with a partner- one work, one rest

For Time
40 power cleans 115/75 95/65 75/55
100 wall balls 20/14
30 power cleans 155/105 115/75 95/65
75 wall balls
20 power cleans 185/125 135/95 115/75
50 wall balls
10 power cleans 205/135 155/105 135/95
25 wall balls

02.01.19

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
.

Mobility: Prime the Glutes https://www.instagram.com/p/BmwtGtUnhn1/

Do 1 set x 10 reps of each
1️⃣Normal width bridges
2️⃣Feet wide bridges
3️⃣Feet narrow bridges (🐸 pumps)
4️⃣Seated clamshells
5️⃣Supinated clamshells

6. Seated abduction

Skill: front squats
6 reps @ 65%
4 reps @ 75%
2 reps @ 80%
2 reps @ 85%
1 rep @ 90%


WOD- this is a wod for skill work with fabulous form instead of high intensity. The point with no time is to try the unbroken sets because you can rest in between. This is also a wod to push the gymnastics while under duress.

3 Rounds- not timed
1-2 or 3-5 Unbroken gymnastics choice
10 Unbroken thrusters 135/95 115/75 95/65 75/55
1-2 or 3-5 Unbroken gymnastics choice
Rest as needed between rounds

1-2 reps can be a more difficult skill such as strict pull ups or muscle ups
Gymnastics choice doesn't have to be the same

01.31.19

Warm Up
2 rounds of:
400m row or bike
KB swings x 10
rower pike up x 10 https://www.youtube.com/watch?v=6O8kZDgsRmo
Cossack lunge x 10 (5 each side)


then..

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


Skill: bench press https://www.instagram.com/p/BsQwEiOFq6a/

Every 90 seconds, for 12 minutes (8 sets):Bench Press x 3 reps @ 21X1
Use approximately 70% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.



WOD- high intensity wod because you are working on an interval.

Record time for each round. Try to maintain or increase pace.
Every 3:00 for 15:00 Complete one round of:
40 DUs or x 3 singles
2 rope climbs
50 feet DB front racked walking lunges 50/35 35/20

01.30.19

Warm Up

2 rounds
10/8 cals bike or row
10 single leg RDLs (5/each)
10 steps death march https://www.youtube.com/watch?v=2o_lal2jpQc
10 lateral box step ups (5/each)

Mobility https://www.instagram.com/p/Bs63CMsAfNe/
T-spine foam roll x 1:00
T-spine extensions x 3-4 extensions on three different spots
T-spine overhead mobilizations x 10 reps
Heel sit thoracic rotations x 10 reps/side
Deep squat progressions x 10 reps with single arm raises only, no standing in between each one


Barbell warm up- empty bar

5 good mornings
5 back squats
5 elbow rotations
5 stiff-legged deadlifts
5 front squats
5 strict press



Skill: cleans
6 sets of clean lift off + power clean + power jerk
set 1-2 @ 60%
set 3-4 @ 65%
set 5-6 @ 70%



WOD- you should have some rest each minute so work hard and fast at each station
15:00 EMOM
min 1- 5 hang power cleans @ 75%
min 2- 10 front squats at the same weight as the power cleans
min 3- standing sled rope pulls x 45 seconds - add 3 plates to the mini sleds