03.17.19 Swim WOD

Death by….underwater + deck out

Each minute you add a rep.

1 width underwater + 1 deck out

2 widths underwater + 2 deck outs

3 widths underwater + 3 deck outs

go until you cannot make the next minute.

WOD

For Time

with a partner 150 medicine ball cleans

partner A swims 50 yards

partner B completes reps

switch when A is done swimming

03.16.19

WORKOUT 19.4

VARIATIONS

For total time:

3 rounds of:

10 snatches

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest period

Rx’d: (Ages 16-54)

Men snatch 95 lb.

Women snatch 65 lb.

Scaled: (Ages 16-54)

Men snatch 65 lb., perform chin-over-bar pull-ups, may step over bar on the burpees

Women snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees

Teenagers 14-15: Boys snatch 65 lb. Girls snatch 45 lb.

Scaled Teenagers 14-15: Boys snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees

Girls snatch 35 lb., perform chin-over-bar pull-ups, may step over bar on the burpees

Masters 55+: Men snatch 65 lb., perform chest-to-bar pull-ups

Women snatch 45 lb., perform chest-to-bar pull-ups

Scaled Masters 55+: Men snatch 45 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees

Women snatch 35 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees

03.15.19

Warm Up
2 rounds

9/6 cals row or bike
10 x slower down, faster up tempo air squats
10 x thoracic rotations each side https://vimeo.com/232531289
10 x nerve flossing https://vimeo.com/127208120


Mobility: shoulders- tight???
https://www.instagram.com/p/Bryyf_EgqgN/
1️⃣Foam roll lats x 60 seconds per side
2️⃣Straight arm bench extensions x 8
3️⃣Deep squat on wall pullovers x 8
4️⃣Angled barbell press to overhead glide x 8

**angled barbell should be put in a corner of a squat rack**

Wrist stretches https://www.instagram.com/p/BmL8lWMHc4Q/
 20sec at each
1. “Elbow Pit” rotation w. fingers forward
2. Side to Side rock with fingers facing out
3. Back & Forth rock with fingers facing knees
4. Reverse Palm rock front to back

Skill: press
12-10-8-6

DB strict press- single arm- you can hold one DB in the rack position and press the other. Each set is total reps listed. Build load if you like. In between sets of presses, complete 10 sit ups and 10 banded pull aparts.



WOD- the weight today is very manageable to keep these sets unbroken. Try not to use the row as a recover. It's only 200 meters. Push past the uncomfortable feeling there and take a few breaths before picking up the barbell.

For Time
200m row, 21 front squats
200m row, 21 push press
200m row, 15 front squats
200m row, 15 push press
200m row, 9 front squats
200m row, 9 push press
barbell RX- 115/80
            scaled- 95/65

03.14.19 pi day

PI Day

Warm Up
2 rounds:

50 Single unders
5 strict press from behind the neck
5 snatch balance
5 snatch grip deadlifts
10 deadbugs (5 each side)
3 hollow body wall walks


Primer: 4 sets of the complex- build to 50% snatch 1RM
1 snatch high pull
1 slow pull power snatch (3 sec pull to knee)
1 power snatch



Skill: snatch

Power snatch with a pause at the knee for 3 seconds
4 reps @ 60%
4 reps @65%
3 reps @70%
then
snatch pulls
3 reps @ 80%
3 reps @ 80%
3 reps @ 85%
3 reps @85%




WOD: pi day workout 3.1415926535
Chipper wod- just have fun and sweat- grab a piece of pie on your way home!!

For Time
3 muscle ups- sub 6 strict pull ups
14 thrusters 115/75 95/65
15 burpee box jump overs 24/20"
9 Barbell bent over rows 115/75 95/65

26 pistols- alternating sides- sub a progression

5 clean & jerk 115/75 95/65

35 sit ups

Cash out: 314 single unders

03.13.19

Warm Up
250/200m row or bike
12 slow to fast air squats
250/200m row or bike
12 KB swings
then...
one length bear crawl
one length crab walk

then....


2 sets of:

DB push press x 8 reps
DB front squat x 8 reps
DB Romanian deadlift x 8 reps
DB bent over rows x 8 reps
DB elevated push ups x 8 reps

Rest 1:00

Barbell warm up- 3 reps of each
good mornings
back squats
elbow rotations
strict press from behind the neck
stiff- legged deadlifts
front squats


Specific warm for cleans and snatches
1. establish the power position with the tapping and high pull drills
2. perform power snatch from the power position, hang position and from the mid-shin
3. perform power cleans from the same three positions



WOD- this may seem like a long wod, but treat it like three separate workouts. Push each 3 round section. You should be getting a few minutes of rest in between sections. The weight today is a moderate load that when fresh, you could do these movement unbroken.
On a running clock
3 rounds of
10 power snatch 135/95 115/75 75/55
10 C2B pull ups- sub pull ups
 at 8:00 on the clock
3 rounds of
10 power cleans 135/95 115/75 75/55
10 front rack lunges (5 each leg)
at 16:00 on the clock
3 rounds of
10 front squats 135/95 115/75 75/55
10 lateral burpees over the bar

03.12.19

Warm up
2:00 cardio- row/bike/jump/run

3 rounds of:
10 push ups with yellow band around wrists-
https://www.instagram.com/p/Br_h3TVgAti/?utm_source=ig_web_button_share_sheet
10 DB rows- 5 each side
10 lateral box step overs- 5 each side
10 banded good mornings


Skill: clean & jerk
3 sets of 3 tall jerks + 3 tall cleans- start with empty barbell to move to light load
then...
3 sets of 3 jerk balances + 3 high hang power cleans- start with light load and build

*tall jerk- stand tall with the bar pressed to the top of the forehead. As the feet transition, punch against the bar with the arms to push down into a quarter squat depth. Move head back through the arms and lock out the same time the feet reconnect with the ground. Hold the receiving position for 3 seconds.
*jerk balance- begin with feet in partial split position. Dip and drive bar straight up, keep the back foot planted and lift the front foot to step out into the full split length.

Do 6 sets of 2 power cleans + 1 push jerk
Set #1-3 @ 70%Set #4-6 @75%




WOD- this is a grinder workout. Just get through each exercise and keep moving. The weight is light which enables you to move larger sets.

Time Cap 25:00

3RFT
30 wall balls
30 SDLHP 95/65 75/55
30 box jumps 24/20"
30 S2OH 95/65 75/55
30/21 cal row

03.11.19

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

Hip hinge drill
https://www.instagram.com/p/BuSV7IphRAN/ (number 3 and 4 on the video)
A. KB behind the back hip hinge- actively pull shoulder blades back-
Do 2 sets of 5 reps slowly
B. Band pull apart ISO hip hinge- pull back against the band, sit back and lean forward
Do 2 sets of 5 reps slowly





Skill: deadlifts

8 sets of 3 reps building load

WOD- this wod should give you some rest time at each interval. Make all reps quick and unbroken if you can. You will have extra rest to keep up that pace. The deadlift weight should be something you can do 10 reps touch and go.
Every three minutes, for 15 minutes (5 sets):
15/12 Calorie Row
10 TTB- sub hanging knee raises
10 Deadlifts 245/155 lbs 185/125 135/95