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

07.12.18 Mile Run with a Partner

Warm Up2 rounds: 400 m run 8 dips- stationary or dynamic 4- 6 reps each leg KB rack drop lunge https://www.youtube.com/watch?v=EjGByhYeO-Q 20- 30 sec hollow body hold

Mobility: hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly

Ankle stretch x :30 each side- elevate the foot and stretch in a spiderman lunge

Lateral banded walks over 2 plates stacked- band goes around ankles. Step lateral onto plate and off plate 10 reps each side

Psoas march- band around the soles of the feet- hands on a bench- hips stay up off the bench and you march your knees up as high as they can go- stretching the band apart. x 10 reps each side

Primer: 5:00 EMOM Slow Pull Power Clean + Power Clean + Hang Power Clean

*build load every minute

*slow pull should take :04 to move from the start position to the knees. Work on body position.

WOD 7:00 Time Cap with a partner complete a 1 mile run- switch partners every 200m (out the garage door and around to the street and back into the door by the bikes) max reps power cleans 135/95 or 115/75 or 95/65

team score= reps of power cleans plus extra bonus points for finishing the mile under the time cap. Example- team finishes run at 6:50, they receive 10 extra points (reps) added to their rep total from the cleans.

Post WOD 3 rds of 10 hollow rocks and 10 sec Superman hold

05.11.18

Warm UpTwo sets of: 45 seconds Band Assisted Lat Stretch (right) 45 seconds Deep Squat Progressions 45 seconds Band Assisted Lat Stretch (left) 45 seoncs Prone PVC Pipe Pass Thrus 10 Kettlebell Swings 10 Goblet Squats 10 Seated Single Arm Press (5 per side) Rest as needed

Primer: Primer: 10 mins Banded shoulder warm up 5 reps each movement

https://www.instagram.com/p/BiM-3q9BvNr/?taken-by=marcusfilly

Skill: bench press 5 sets of 2 reps @ 80-90%

Primer:

strict pull up work

1. lat activation

2. lat activation with a pause before pulling up (like a scap pull up)

3. pull up- lats activate while pulling and shoulders follow a neutral line of action- back and up

bar muscle up work

1. toe tap swings- 1.5 feet away from the bar- arch, hollow, arch- tap toes on the floor for each position

2. knees to bar with the toe tap swings

3. air chair swings- press down on the bar with straight arms- knees up

WOD

5:00 EMOM

3 bar muscles or 3 strict pull ups

max effort air squats in the remaining time of each minute

3:00 Rest

5:00 EMOM

5 touch-n-go reps power clean @ 60%

max effort hollow rocks in the remaining time of each minute

*score is the total reps of air squats and total reps of hollow rocks

03.31.18

Make up Strength/Skill WOD Partners- 11:00 Time Cap 8 Rounds- 4 each 5 Front squats 135/95 5 Ring push ups- scale to push ups from the floor- hand release 10 Hollow rocks *in remaining time on the clock, partners complete as many DUs as possible. One work, one rest *score is time on wod and total number of DU reps