02.08.19

Warm Up
2- 3 rounds

Bike or row 15/10 cals
10 Cossack squats- 5 each leg
10 half kneeling bottoms up KB press- 5 each arm
10 single arm high pulls with KB or DB- light- 5 each side


Primer/Mobility:
3 rounds
30 feet quadruped crawl (low bear crawl)
5 hips down push ups (cobra)
10 second side plank/each side

Barbell warm up

5:00 EMOM- build load
hang power clean + front squat with a pause - :05 pause, then do
hang power clean with a slight pause before you squat-:05 pause, then do
full squat clean + press (cluster)



Skill: clusters
10 rounds every 90 seconds perform 1 rep cluster- be able to build load, so start light
*cluster = squat clean + thruster

WOD
1,2,3,4,5,6,7,8,9,10
ball slams
jump overs- pick a bench or a parallette to jump over- no touching- reps=number of jumps
HSPU sub seated DB presses or piked from a box hspu

01.22.19

Warm Up
10:00 continuous

20 double unders or single unders
5 each side box step downs- start at the top of the box and step down to tap the floor and drive up
20 seconds Jefferson curls with PVC https://www.instagram.com/p/BrIymuuBCOX/
10 hollow body rocks


Mobility:

2 sets of 10 reps each
1. T-spine stretch on foam roller2. 90 degree arm lift offs
3. Reverse snow angels
4. T's
5. Y's

Primer: two sets
1- arm farmer carry x 50 feet/ each arm
10 reps nerve flossing https://vimeo.com/127208120


Skill: split jerks
3 sets of 3 reps jerk behind the neck from split - light weight
https://www.catalystathletics.com/exercise/458/Jerk-Behind-The-Neck-From-Split/

5 sets of 3 reps split jerk
sets 1-3 @ 70%
sets 4-5 @ 75%


WOD- short sprints with little rest
Bike and Ball
partners
12:00 EMOM
min 1- 30 seconds bike (or row) all out, 30 seconds rest
min 2- 30 seconds ball slams, 30 seconds rest
one person bikes (rows) while the other person slams. Then partners switch.

12.22.18 Team of 3

Make up Strength/Skill

WOD: Teams of 3

1 work, 1 rest, 1 accumulate double unders (if doing singles, every 3 single unders counts as 1 double under)
15:00 AMRAP
4 deadlifts 225/185 185/155 155/105
3 wall walks
7 ball slams


 * score posted is rounds and reps completed of the amrap and the total DUs for the team

10.31.18 Hallowod

Halloween Week
Warm Up
400m run, row or bike
2 sets of:

KB swings x 10
rower pike up x 10 https://www.youtube.com/watch?v=6O8kZDgsRmo
cossack lunge x 10 (5 each side)


then..
Two sets of:
Ring Swings x 5 reps (or bar swings)
Scap Pull-Ups x 3 reps
Strict Pull-Up x 1 rep


One set of:
5 empty bar presses
2 inchworms with push up
5 ball slams
2 spiderman lunges + reach each side
3 each side DB snatch



WOD
"Hallowod"
For Time
10 Burpees
31 KB swings
10 Burpees
31 Box jumps 24/20"
10 Burpees
31 Push presses 75/55
10 Burpees
31 Pull ups
10 Burpees
31 Ball slams
10 Burpees
31 DB snatches- alternate 50/35 35/20
1031 meter row (get this done in the beginning, middle or end of the wod)

02.19.18

Warm Up: Row 300 meters @ an easy pace

Into …

Banded Perfect Stretch x 45 seconds per side Psoas Pulse x 45 seconds per side

Banded Clam Shell Iso Hold x 45 seconds per side Banded air squats x 10 reps Fire Hydrant Iso Hold x 30 seconds per side

Two sets of: Side Plank Hold x 30 seconds per side Air Squats x 15 reps Wrist Stretch x 30 seconds (Place your hands on the floor and point your fingertips towards yourself.

Skill: Front Squats

6:00 EMOM

1 Front Squat @ 80-85%

WOD

For Time

25 Thrusters 95/65

3 Lengths (of the front part of the gym by the rowers) OH walking lunges with plate 45/25

25 Ball slams

3 Lengths Bear crawl

25 Burpees