02.13.19

Warm up

400m row/bike

10 empty bar thrusters
10 dead bugs

300m row/bike

10 KB swings

10 2- legged pistols keep knees and feet together as you squat

200m row/bike

5 x the kip cadence complex: 2 kip swings + 2 knees to chest + 2 ttb




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




WOD
For Time
30 TTB- sub hanging knee raises
10/8 cals bike
40 KB swings 53/35
8/6 cals bike
50 wall balls 20/14 to 10' target men and women
10/8 cals bike
40 KB swings
8/6 cals bike
30 sit ups

Post WOD abs
3 sets of
10-12 kneeling pallof press each side
rest 15 seconds
12 ab roll outs- you can use the yellow scooters for this or a barbell with plates

02.12.19

Warm Up:
3 Sets Not for Time:
10m Quadruped Crawl Forward
10m Quadruped Crawl Reverse
20-30sec Passive Ring Hang/Bar hang
6 Half Kneeling Single Arm KB Press/arm


Skill: 8:00 EMOM
min 1- push ups
     options: weighted push ups, push ups with fabulous form, decline or incline, ring push ups
min 2- farmer carry with not matching KBs- different loads- 100 foot


Skill: Push Press
6 sets of 2 reps
set 1-2 @ 60%
set 3-4 @ 70%
set 5-6 @ 80%


Primer for WOD: https://www.instagram.com/p/BteTqtygSw4/?utm_source=ig_web_copy_link

 ½ kneeling stretch. In a kneeling position squeeze your glutes and turn your hips under your body until you feel a good stretch in the front side of your hips (hold 5 for 10 seconds)✅

hip thruster bridge. Drive your heels into the ground and squeeze your glutes as you lift your hips and hold for 5 seconds (10-20 reps)✅


core stability work that relates to your squat mechanics with the descending pallof press. Brace your core and hold each position for 5 seconds (sets of 5-10 reps). 3 pauses- 1/4 squat, almost parallel squat and then full squat

WOD- this workout is about getting in larger sets that you can maintain over a few minutes.
For Time
100 DB squats- front racked
every minute on the minute
3 Devil's press
40/25 35/20- find a lighter DB set then you usually use- or use KBs

02.11.19

Rowing Warm Up- Notes from Brian Hartney
Get everyone to row or bike for 2:00 to start
10 slow to fast air squats in between drills
Drills to practice: (read below)
Pair up with someone. One person does the drill, the other does the air squats

1. Row 200m with a pause at the finish for a second or two.
2. 5 strokes legs only + 5 strokes legs plus back + 5 strokes full row
3. Legs only row


-Starting to bend your knees for the recovery before you have pulled the handle all the way to your body. Common when athletes are trying to row really fast.

Drill: Pause at the finish for a second or two, completely locked out. This drill could be done during any Row warmup on every stroke.

-Leaning Back when starting the stroke. The rower should be leaning forward (1 o’clock) until legs are fully extended, then lean back to 11 o’clock.

Drill: 2X:
-5 strokes legs only. Extend legs completely while keeping the 1 o’clock position, which is challenging.
-5 strokes legs plus back (no arms). Staying in order, extend the legs fully, then move the back to 11 o’clock.
-5 strokes full row. Add in the arm pull, but keep everything in order, legs->back->arms

-Shooting the slide: this is when the legs drive the seat back faster than the handle.

Drill: legs only row, maintaining the 1 o’clock body position. Try to have the seat and the handle move at the exact same speed.


Warm Up for snatch
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


Skill: snatch

3 sets of 3 reps sots press- in the receiving position press behind the neck- empty bar

then
Keep these light for technique
Every 60 seconds for 8 sets- 1 rep power snatch + 1 rep snatch
set 1-2 @ 50%
set 3-4 @ 60%
set 5-6 @ 65%
set 7-8 @ 70%

WOD
For Time
1000m Row
200 DUs or 400 singles or 100 DUs + 50' handstand walk( a progression for HSW would be shoulder taps while on the wall- have athletes perform 24 taps)
500m Row
100 DUs or 300 singles or 50 DUs + 30' handstand walk (20 shoulder taps on wall)
250m Row
50 DUs or 150 singles

02.09.19 Bring A Friend Day

Make up Strength/Skill


WOD:

'Griptastic'
15:00 AMRAP
Teams of 2

one partner does a full round of Part One, while the other partner completes Part Two with KBs.   Then partners switch tasks. 

Part One

5 Dumbbell Burpee Deadlifts 50/35 35/20
5 Dumbbell Front Racked Squats

5 Dumbbell Single Arm Shoulder to Overhead/side

Part Two

50-Foot Front Racked Carry with KBs  52/35

50-Foot Farmers Carry with KBs  52/35

*DB burpee DL- do your burpee with hands on the DBs and then instead of jumping out of the burpee, deadlift out of it.

**each person is working at the same time but on different parts.

02.08.19

Warm Up
2- 3 rounds

Bike or row 15/10 cals
10 Cossack squats- 5 each leg
10 half kneeling bottoms up KB press- 5 each arm
10 single arm high pulls with KB or DB- light- 5 each side


Primer/Mobility:
3 rounds
30 feet quadruped crawl (low bear crawl)
5 hips down push ups (cobra)
10 second side plank/each side

Barbell warm up

5:00 EMOM- build load
hang power clean + front squat with a pause - :05 pause, then do
hang power clean with a slight pause before you squat-:05 pause, then do
full squat clean + press (cluster)



Skill: clusters
10 rounds every 90 seconds perform 1 rep cluster- be able to build load, so start light
*cluster = squat clean + thruster

WOD
1,2,3,4,5,6,7,8,9,10
ball slams
jump overs- pick a bench or a parallette to jump over- no touching- reps=number of jumps
HSPU sub seated DB presses or piked from a box hspu

02.07.19

Warm Up
2:00 Cardio
3 rounds of:

10 banded monster walks each direction
10 walking lunges
10 yoga push ups https://vimeo.com/130766563
10 squat press out with a light plate- press the plate out and back at the bottom of the squat


Mobility: https://www.instagram.com/p/Bs0fgTJgGGe/

1. Wide stance rock on forearms x 12 reps
2. Split stance rock to tall split knee x 8 reps/side
3. Russian baby makers x 10 reps
4. Spiderman rocks x 8 reps/side

Skill: tempo back squats
5 sets of 2 reps with a concentric pause- do this pause to make sure your hips and torso come up from the bottom of your squat at the same rate. Use a 2 second pause about a 1/4 of the way up from the bottom of the squat. You will need to keep with weight fairly light for these. Only build load if you can maintain good form with the pause.

set 1- 55%
set 2- 57%
set 3- 60%
set 4- 62%
set 5- 64%


Barbell + TTB warm up
5 muscle cleans + 5 kip swings
4 hang power cleans + 4 knee raises
3 power cleans + 3 TTB


WOD- pace in the small sets is key on these types of wods. Picture how you would divide up reps in the 12s and 15s or higher sets. That's how you should start this wod.
12:00 AMRAP
3,6,9,12,15...keep adding 3 reps until time expires
bike cals
TTB- sub hanging knee raises
power cleans 135/95 115/75 95/65

02.06.19

Warm Up
every 2:30 for 4 rounds
250m row
10 hip bridges with heels on a bench or box
10 banded monster walks
10 banded air squats- tempo is slower to faster (descend slowly)


Mobility:
sciatic nerve flossing x 30 seconds each leg https://vimeo.com/130766387
stagger stance good mornings with empty bar x 5 each leg
https://vimeo.com/155587690
sciatic nerve flossing x 30 seconds each leg
sumo inchworms x 5 - sumo stance with legs as you walk your hands out and then walk hand back


Skill: single leg posted deadlifts https://www.instagram.com/p/Bf_0fxSAVRz/
Two sets of:
Posted Single Leg Deadlifts x 8-10 reps - take 3 seconds to descend
Rest 30 seconds
Band Pull-Aparts x 15 reps (focus on pulling the shoulders back and down)
Rest 30 seconds


WOD- wod weight should be heavy but doable for a total of 10 reps. The rest of the work try for unbroken sets to keep things moving. Not sprinting but at a continuous grinding pace.

5 RFT
2 deadlifts @70-75% 1RM
4 strict pull ups or 3 bar muscle ups
8 hand release push ups
12 box jumps 24/20"