
workout of the day
03.25.19
WOD
3 RFT
25/20 cals row (or Run 400m if weather permits)
20 Single arm DB push press- holding two DBs you must complete 10 reps on one side first
15 ring rows- elevate feet if more challenge is needed
10 burpees
Warm Up
3 rounds of:
Assault Bike 10/8 Cals
10 Single Leg Cone Touches/leg
5 Single Arm KB Rack Squats R
5 Single Arm KB Rack Squats L
Mobility:
Sotts press prehab https://www.instagram.com/p/Bt_KPefAya9/
2 sets of 10 reps
then...
external rotation row & press https://www.instagram.com/p/BrBSeNeAZHa/
2 sets of 5/side with pauses at each position
Primer: snatch complex
5 sets:
1 Power snatch
1 Overhead squat
1 Snatch balance
2 Hang squat snatch
sets 1-3 @ 55%
sets 4-5 @ 60%
9:00 EMOM
min 1: 3 squat snatch @ 65-70%
min 2: 3 OHS at the same weight as snatches
min 3: banded good mornings x 15-20 reps
WOD
3 RFT
25/20 cals row (or Run 400m if weather permits)
20 Single arm DB push press- holding two DBs you must complete 10 reps on one side first
15 ring rows- elevate feet if more challenge is needed
10 burpees
12.13.18
WOD
16:00 EMOM
odd mins- 5 OHS @ 60% + 2 Bar muscle ups/ 4 ring dips/ 4 static dips
even mins- 8 burpee box jump overs 24/20"
*OHS must be taken from the floor
Warm up
400 Meter Light Row into:
2 Rounds:
4 Samson Stretch Lunges (5 second hold in each)
8 Alternating Spiderman and Reach
12 Russian Baby Makers
then...
2 sets of:
1 length of the gym quadruped crawl https://www.youtube.com/watch?v=OA23BcPrFxM
1 length of the gym each direction lateral plank walks https://www.youtube.com/watch?v=1oOWVaajW9I
1 length duck walk https://www.youtube.com/watch?v=e5lPjg0GhFM
Primer:
3 rounds
snatch grip RDL x 6-8 reps- take 5 seconds to lower the bar with great form- tight chest and lats
rower pike ups x 10 reps- use your core to pull your legs up to a pike position (feet are on the rower seat, hands are on the floor)
hanging MB hamstring curls x 8-10 reps https://www.youtube.com/watch?v=80W49f3eBsQ&feature=youtu.be
Racked bar muscle up drill with bands: *just perform the first drill from the video https://www.instagram.com/p/Bm95TYehkuP/
WOD
16:00 EMOM
odd mins- 5 OHS @ 60% + 2 Bar muscle ups/ 4 ring dips/ 4 static dips
even mins- 8 burpee box jump overs 24/20"
*OHS must be taken from the floor
11.26.18
WOD
6:00 AMRAP
3 ring dips
10 alternating pistols
*4 lengths shuttle run 25'
each round add one length shuttle run
Warm Up
1:00 jumping rope
:30 jumping jacks
:30 deep squat progressions
then..
2 rounds
15 second active bar hang
6-8 reps supinated ring row with a slight pause at the top
then..
2 rounds
10 banded good mornings
10 body weight Kang squats https://www.youtube.com/watch?v=p2cQp1aAWjc
Mobility: https://www.instagram.com/p/BqOqcn0FVvX/
10 reps of each exercise
1. single leg RDL no weight
2. banded pull throughs
3. split stance reach to toes
4. KB (heavy) deadlift
Set Up: https://www.instagram.com/p/BqGoi40hpUO/
Skill: Deadlifts
10 reps @ 50%
10 reps @60%
8 reps @ 75%
5 reps @ 80%
1 rep @ 85%
1 rep @ 90%
1 rep @ 90+%
WOD
6:00 AMRAP
3 ring dips
10 alternating pistols
*4 lengths shuttle run 25'
each round add one length shuttle run
10.22.18
WOD
4 RFT
10 Deadlifts
20,18,16,14,12 pistols- alternating and descending by round- sub Cossack lunges
2 muscle ups or 4 ring dips/6 stationary dips
deadlift weight by round
rd 1- 185/135
rd 2- 205/145
rd 3- 225/155
rd 4- 245/165
rd 5- 265/175
Warm Up
KB Deadlift + Cook Squat x 5
Lateral Box Step Ups x 5 each way
Single Arm Down Dog x 5 each
Push Up Position Leg Swing x 5 each
Transverse Plane KB Swing x 10 each side
Bottoms Up Carry x 40m each arm
Prone T + Y + Angel x( 5 + 5 + 5) x 2 sets
Turkish Get Up (bottoms up) x 2 each side
https://www.youtube.com/watch?v=pL_ywlJUOQ0
Mobility
banded warm up- https://www.instagram.com/p/Bjskn7-hklm/?taken-by=squat_university
1. The first works external rotation strength and stability in an exercise called “The W.” Hold for 5-10” in the outermost position. 5 reps for :05 hold
2. Next perform a band pull apart keeping your elbows straight and squeezing your shoulder blades together as your arms move out to the side. 10 reps
3. Diagonal pulls in each direction should follow before moving to shoulder circles. This is a classic mobility move with an added stability twist due to the tension from the band. 10 reps each side
4. Shoulder circles. 10 reps
Skill: strict press
20 reps with empty bar
5 reps @ 45%
4 reps @ 60%
3 reps @ 65%
2 reps @ 70%
1 rep @ 75%
Warm up for Deadlifts and add these progressions in between
Glute Activation with mini-band
https://www.instagram.com/p/BmwtGtUnhn1
then..
pistol progression https://www.instagram.com/p/BnCPVe_nchy
1. With one 45# plate and start with a touch down squat. Hinge your hips back and bring your chest forward to engage your glutes and remain in balance. Your foot should be fully engaged to the ground and bodyweight spread evenly across the entire foot – not all in the heel. Squat down until you tap your heel down ever so slightly before returning back up.✅
WOD
4 RFT
10 Deadlifts
20,18,16,14,12 pistols- alternating and descending by round- sub Cossack lunges
2 muscle ups or 4 ring dips/6 stationary dips
deadlift weight by round
rd 1- 185/135
rd 2- 205/145
rd 3- 225/155
rd 4- 245/165
rd 5- 265/175
09.24.18
WOD
14:00 AMRAP
400m Run
10 power snatch 95/65
6 pull ups
6 ring dips
OR
400m Run
10 power snatch 115/80
3 ring muscle ups
Warm Up
https://www.youtube.com/watch?v=jDvytgEQI74
1. Down dog 3 x 5
2. Down dog single leg reach (scorpion) 3 x 5 each
3. Down dog toe tap 3 x 5 each
4. Turkish Get Up x 2-3 reps per side
5. Single leg DL x 8 each side
6. Half kneeling push forward + side bend + rotate x 3 per side
7. Half kneeling halo x 3 per side
8. Single leg pistol squat (1 foot down, 2 feet up) x 8 per side
Skill: snatch
Every 1:30 for 7:30 (5 sets)
working at 60-60%
1 rep high hang power snatch
1 rep hang power snatch
1 rep power snatch
then...
snatch pulls
90% x 3 reps
95% x 3 reps
WOD
14:00 AMRAP
400m Run
10 power snatch 95/65
6 pull ups
6 ring dips
OR
400m Run
10 power snatch 115/80
3 ring muscle ups
09.06.18
WOD
3 RFT
Front loaded sandbag carry- pylon and back
sandbag squats x 10
sandbag ground to over the shoulder x 5
Back loaded sandbag carry- pylon and back
KB swings x 20 53/35
Warm Up
Alternating OTM x 6 (3 Rounds):
Even Minutes – :50s Light Bike or Row
Odd Minutes – :50s Mobility*
Round 1 – Spiderman and Reach
Round 2 – Alternating Samson
Round 3 – Inchworms
Primer:
3 sets not timed
station one: DB single leg RDL 6-8 reps each side
station two: DB suitcase rear foot elevated split squat 6-8 reps each side
station three: Ring dips or stationary dips 6-8 reps
WOD
3 RFT
Front loaded sandbag carry- pylon and back
sandbag squats x 10
sandbag ground to over the shoulder x 5
Back loaded sandbag carry- pylon and back
KB swings x 20 53/35