12.13.18

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

12.07.18

Warm Up
Row/Bike 1:00- after each minute get off bike/rower and complete 10 reps of the following:

https://www.instagram.com/p/BqOqcn0FVvX/

1. single leg RDL no weight
2. banded pull throughs
3. split stance reach to toes
4. KB (heavy) deadlift


Mobility:  hollow hold stretches
https://www.instagram.com/p/BqLq2DCgpmq/
1. foam roll T-spine 60 seconds
2. slow tempo cat-cow 8-12 times
3. t-spine flexion with deep exhale 2 sets of 4 breaths
4. bent leg hollow hold- don't go to failure


Bar muscle up from a box https://www.youtube.com/watch?v=bibf3sF_npg&feature=youtu.be

Points of Performance on bar muscle up
1. jump backward, not upward
2. keep arms straight
3. pull actively and throw head over bar
4. pull like you are shaking the rig


WOD
Three rounds for time of:Deadlift x 4 reps (275/205 lbs) or 225/185
Bar Muscle-Ups x 3 reps

Rest 2 minutes, and then …

Three rounds for time of:
Deadlift x 6 reps (225/185 lbs)  or 205/155
Chest-to-Bar Pull-Ups x 6 reps

Rest 2 minutes, and then …

Three rounds for time of:
Deadlift x 8 reps (205/155 lbs)  or  185/135
Pull-Ups x 8 reps

Scaled Version

Three rounds for time of:
Deadlift x 4 reps (205/155 lbs)
Chest-to-Bar Pull-Ups x 3 reps  or Pull ups x 3 reps

Rest 2 minutes, and then …

Three rounds for time of:
Deadlift x 6 reps (185/135 lbs)
Pull-Ups x 6 reps  or Ring rows x 6 reps

Rest 2 minutes, and then …

Three rounds for time of:
Deadlift x 8 reps (155/115 lbs)
Burpees over the Barbell x 8 reps

11.27.18

Warm Up

https://www.youtube.com/watch?v=TYb0TgUL8B4
20 steps each direction mini-band walks
10 banded air squats
10 jump in and out- no squat
5 slide and lift off with a light mini band around the wrists
5 pull aparts with a light mini- band around wrists
5 bench presses with a light mini-band
20 yds each arm bottoms up KB carry
10 ring push ups or regular push ups
We will skip the sled work.


Mobility:
https://www.instagram.com/p/BmRkFIEHnHx/
🔹SETUP:
1. Grab either 2.5 or 5lb plates
2. Set up in a hollow hold (scale as needed to tuck position etc)
3. With palms facing ceiling create and I with your hands then a Y then a T
4. The objective is to keep elbows locked out completely and use lats by making sure palms are always facing celling on way up and down.
…..
🔹SETS/REPS
3 sets of 5 of each I-Y-T (totally of 15 reps)
rest between sets
(find a partner to do work/rest)

Skill: bar muscle up transition-

https://www.instagram.com/p/BlpSulIHG8o/
A. *use the yellow scooter for feet and set up one racked bar for just swings

https://www.instagram.com/p/Bomoof-h8Ui/
B. *use one racked bar with bands for this drill

C. *use one pull up bar for a box bar muscle up. Stand on box and go through the swing. Then swing out and up for a muscle up from the box. First video shows two guys doing this.


WOD
3 Rounds
20/15 cal bike
20 walking lunges with KB at a farmer carry 53/35

Rest 3:00

3 Rounds
3 bar muscle ups - 3 C2B pull ups + 3 dips - 3 ring rows + 3 dips
20/15 cal row