04.06.19 Partner WOD

Make up Strength/Skill


WOD:
Partners
For Time
100/70 cal row
70 thrusters 95/65
40 Sandbag ground to over the shoulder - every 10 reps each partner needs to carry the sandbag 50 feet

04.05.19

Warm Up:
3 rounds
Run to fence and back (or row 150m)
10 single leg RDLs with light weight (5 each)
5 windmills with light weight/side
2 lengths of gym farmer carry moderate weight


Mobility:
banded pull throughs- face out from the rig while using the band on the rig to pull through your legs x 15 reps
KB behind the back hip hinge x 10 reps https://www.instagram.com/p/BuSV7IphRAN/
band pull apart ( yellow mini-band) ISO hip hinge x 10 reps

Skill: sumo deadlifts https://www.instagram.com/p/Br3y40IgoLH/
3 sets of 6 reps@ 65% conventional deadlift

WOD
12:00 AMRAP
1 DB squat- DBs in the front rack 50/35 35/20
1 DB facing burpee
2 DB squats
2 DB facing burpees
continue to add one rep to each movement until time expires

04.04.19

Warm Up
3 rounds of:

250m row
lateral box step ups x 5/leg
squat press out x 10 reps using a light KB, DB or plate- squat down and then press weight out
Cossack squats x 5/ leg



Test: front rack box step up: establish your 10 rep max in 3 sets or less for each leg
rest at least 1 minute between legs to ensure max effort
1. Box height should be slightly above your knee
2. Maintain a 'slower down faster up' tempo
3. All reps should be totally under control
4. Your non-working leg shouldn't step on the box until you completely stand up with the working leg.
5. Step off the box completely between reps; however, if you have a hard time getting your foot back on top of the box it's okay to leave it on the box for all reps.

** if the front rack position is the limiting factor you can switch to a back rack**

WOD
3 RFT
400m Run (row if necessary)
10 ring dips *ring dip progressions https://www.instagram.com/p/Bul-aDiA95c/ **
10 power cleans 135/95 115/75 95/65
10 back squats 135/95 115/75 95/65
10 sit ups

04.03.19

Warm Up
2:00 cardio

2 rounds:
lateral box step ups x 5 each side
hip bridges with heels on a box x 10 reps
sumo inchworm x 5 reps - walk hands out with legs wide and then walk hands back to feet while keeping leg straight and sending the butt high
single arm high pull with KB x 5 each side- light
single arm overhead carry x 75 feet each side- moderately heavy


Mobility: Squat

https://www.instagram.com/p/BtYm3FdFFrd/

1. quadruped rocker on toes- knees hover x 10 reps
2. squat to a walk out plank (like an inchworm without the push up) x 8 reps
3. deep squat progression without the single arm movements x 10 reps
4. half kneeling position to a pigeon pose stretch x 8 reps/side
5. goblet squat with a 3 second pause x 10 reps
6. back squat with KB on the back with a 2 second pause x 10 reps

Skill: stamina squats week 1
12:00 EMOM
min 1: 3 front squats @ 60%
min 2: 6 back squats @ front squat weight

WOD
4 RFT
21 deadlifts 135/95 115/75 95/65 - no heavier on these weights
15 box jump overs 24/20"
9 push jerks 135/95 115/75 95/65

04.02.19

Warm Up
Bike or row 5:00 easy pace
 every 1:00 come off the bike/ row and complete 5 push ups
 
Mobility:
Banded Pec Stretch - hold this position for 1:00 https://www.youtube.com/watch?v=B3fy_wscX8I&index=21&list=
T-Spine Opener - do this with a foam roller and the post of the rig- pulse the hips 15 reps
Single-Arm Hang from Bar x 30 seconds each arm https://www.youtube.com/watch?v=TjfoE8n5Yeo&feature=youtu.be


Mobility: shoulder flow https://www.instagram.com/p/BiPe2a0h40w/


Skill: landmine presses
primer- https://www.instagram.com/p/BvNkGj8ls_A/
landmine plyo- press x 8 reps each side with an empty bar
then

3 sets of 8 reps landmine press- building load



WOD
AMRAP 7:00
Row 250m
1 rope climb
10 KB swings 53/35

Rest 1:00

AMRAP 7:00
Row 250m
10 push ups or handstand push ups
10 wall balls 20/14

04.01.19

Warm Up

400m run, bike, row
3 rounds of:
lateral banded step overs x 20- use a plate on the floor
paused squat press outs x 8 - 10-25# plate with a 2-3 second at the bottom of the squat- press plate out
sumo inchworms x 5



Gymnastics EMOM
8:00
min 1: 20 second hollow hold
min 2: 20 second handstand hold or handstand walk
min 3: inverted rows x 8 reps
min 4: bottoms up KB overhead carry 50'


Skill: bench press https://www.instagram.com/p/BsQwEiOFq6a/
4 sets of 5 reps- build load starting with 55-60%
in between sets complete 10 banded pull aparts

WOD
9-15-21
hang power snatch 95/65
TTB
400m run after each round (row if too cold)

03.30.19 Teams of 3

Make up Strength/Skill


WOD:
Teams of 3

AMRAP 30:00
8 Single arm DB hang clean and jerk (4 each side) 50/35 35/20
10 Medball squat jumps 30/20 20/14
8/6 cals bike

Partners complete a full round, one at a time, before switching.