02.21.19

Warm Up:

bike/row 2:00
then 2 rounds of:
10 single leg RDLs
10 goblet squats
5 scap pull ups
5 kip swings
5 ring rows

Mobility:

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- march your knees up as high as they can go- stretching the band apart. x 10 reps each side


banded uppper body: use the therabands for these https://www.instagram.com/p/Bjskn7-hklm/

5x 'W' holds for 5-10 seconds each
10 x band pull aparts
10 x diagonal band pull aparts
10 x banded pass thrus

Skill: cleans
First establish the power position and the spot where your bar will make contact with your mid thigh. Do a few taps here. Then do 3-5 reps of three taps and a power clean with empty bar.

Second establish the hang position. Your shoulders are over the bar and weight is mid-foot to heel here. Do 3-5 reps power clean from this position and each time make contact at your power position.


High hang power clean x 2 reps at each percentage
1- @ 50%
2- @ 55%
3- @ 60%
4- @ 65%

Hang power cleans x 2 reps at each percentage
1- @ 50%
2- @ 55%
3- @ 60%
4- @ 65%


Primer: TTB drill on low racked bar- if time
https://www.instagram.com/p/BtT0QbpB0rW/

scaled version: https://www.instagram.com/p/BtUDUKAgiBq/


WOD
11:00 AMRAP
10 power cleans 115/75 95/65 75/55
9 TTB or hanging knee raises
8 burpee box jumps 24/20"

02.20.19 Row Isabel

Warm Up

1:00 row/bike- last 10 seconds being a sprint
5 inchworms
1:00 row/bike- last 10 seconds being a sprint
5 sots press with PVC or light bar behind the neck
then...


External rotation row and press
https://www.instagram.com/p/BrBSeNeAZHa/
perform 2 sets of 5 reps each side




Skill: Quad Gains!- What you’ll find with the four moves above are various use of tempos and a lot of focus on allowing the knees to come forward. https://www.instagram.com/p/BtuLJ6nBR1n/

1. Constant tension goblet squat: get into a narrow stance, allow your knees to go forward and don't lock out the knees and hips at the top. Use a slow tempo for 8-12 reps.

2. Split squat ISO hold: allow your knee to go close to or over your toes and hold at the bottom for 5 seconds. Other knee hovers. Perform 6-8 reps each side.

3. Rear foot elevated split squats: allow your knee to go close to or over your toes. Perform 8-12 reps each side.

4. Skater squats: perform a reverse lunge, but don't allow your back foot to contribute at all. Perform 6-8 reps each side. Add weight if needed.


Mobility:
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



then..
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.
Banded lat stretch x 45 seconds per side



WOD
'Row Isabel'
9:00 Time Cap
15 cals row
15 snatch- power or squat
15 cals row
10 snatch
15 cals row
5 snatch

RX 135/85 165/105 185/120
Inter 115/75 135/85 155/105
Scaled 95/65 115/75 135/85

02.19.19

Warm Up
2 rounds of:

10/8 cal row or bike
10 single leg RDL with light weight
10 half kneeling KB single arm press
10 stagger stance good mornings with empty barbell

Mobility:
Part One: shoulders and rotator cuff https://www.instagram.com/p/BtogGGPnJbN/

(just work on the banded part of these- skip the ring work)

1.  Isometric ER with yelllow mini-band x 3 sets of 10 sec hold
2.  Mini-band press x 10 reps
3.  Mini-band ER x 10 reps
4.  Pulsing ER with OH reach x 10 reps
5.  Overhead ER x 10 reps


Part Two: Low back stretches https://www.instagram.com/p/Bj8VXjtn-7d/
Do 10 reps of each stretch
1- Rock backs
2- Quadruped lifts
3- Down dog rockers
4- Dead bugs
5- Cat Camel

and then warm up to your 55% deadlift weight

Skill: 10:00 EMOM
min 1: 4 reps touch and go deadlifts 55%-60%-65%-70%-75%
min 2: 10-15 reps hollow hold banded pull to hips or banded tricep pull downs

WOD
On the 4:00 x 4 rounds
standing sled rope pull x 30' (this is equal to pulling the rope three times)- add 3 plates to sled
wall balls x 15 reps 20/14
jump overs x 10- use a parallette or a bench

Time remaining inside each window after task completion is rest. Record all rounds.

02.18.19

Warm Up
3 Sets
10 Step Death March
20m Lateral Banded Walk (10m/direction)
10 Banded Pallof press each side

*slow controlled movements with purpose to warm up and activate




Primer: COMPLEX: https://www.instagram.com/p/Bs8v7Y1Adfw/4 rounds work rest w partner
30sec of work/30sec rest
•1 shoot out
•walk to inverted pike handstand
•4 shoulder taps
•walk to plank
•straight jump
•repeat for 30 sec

WOD
12:00 Partner Relay
each person completes one round before tagging off
8 alternating DB snatch 50/35 35/20
16' DB single arm overhead walking lunges right side
8 HSPU or box piked hspu
16' DB single arm overhead walking lunges left side

Post WOD: abs
Three sets of:
20 seconds of V-Ups x Max Reps
10 seconds Rest
20 seconds of Hollow Rocks x Max Reps
10 seconds Rest
20 seconds of Flutter Kicks x Max Reps
10 seconds Rest

02.16.19 Partner WOD

Make up Strength/Skill


WOD: Time Cap 20:00

Partners
Complete 6 rounds of (3 each)
5 front squats 135/95 115/75 95/65
5 ring push ups- sub hand release push ups
10 hollow rocks

then... with the remaining time on the clock
each partner establishes their heavy clean

*clean can be squat or power
*team score is the time for the 6 rounds + clean weight for both people

02.15.19

Warm Up
Every 3mins x 4 sets:
Assault Bike 10/8 Cals or row
10 Single Leg RDLs/side
5 Single Arm KB Rack Squats R
5 Single Arm KB Rack Squats L


Mobility: https://www.instagram.com/p/BtmCfa-jx6r/

Thread the Needle: In an All 4’s position, pull your arm under and across your body until you feel a good stretch in your back. Hold for 5-10 seconds and do 6-8 reps of this on both sides.✅
.
Next grab a PVC pipe and pull your arms into a “V” position with your elbows in close. Find a box or bench and perform a modified prayer stretch by dropping your chest to the ground. This should bring out a good stretch to your mid back and possibly to your shoulders as well (Try 10 second holds for 5-10 reps)✅



Skill: tempo front squats 33X1
3 second descend
3 second pause at the bottom
eXplode up
one second to start the next rep
3-3-3 heavier then the past two times 1/23 and 1/11

WOD
3 RFT
50 DUs or x 3 singles
9 thrusters 95/65
15 pull ups or band across the J-hook pull up
30 sit ups

02.14.19

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



2 DB windmills+1 DB single arm ohs + 2 DB single arm press in squat.
.
Perform five reps of that complex in each set, for two total sets.


WOD (20:00)- this workout should be fast and furious. Each AMRAP you are going 100% and recording your reps. Compare each round and try to better yourself as reps decrease and weight increases.
4:00 AMRAP
12 hang power snatch 95/65 75/55
12 bar facing burpees

4:00 Rest

4:00 AMRAP
9 hang power snatch 115/80 95/65
9 bar facing burpees

4:00 Rest

4:00 AMRAP
6 hang power snatch 135/95 115/80
6 bar facing burpees