05.09.19

Warm Up
3 rounds:
10 split stance Romanian deadlifts
2 lengths side shuffle
6/side DB high pulls
2/side TGU



Mobility:
SI joint: https://www.instagram.com/p/Bvxz5Xxj4Yf/ (the first few moves here)
1. knee to chest with other leg straight out x 30 sec/side
2. lying on floor number 4 stretch x 30 sec/side
3. prone quad stretch x 30 sec/side
4. multi-planar hip flexor stretch x 5 reps each angle/side


Skill: back rack reverse lunges
3 sets of 6 reps @ 10RM step up weight


WOD
21-18-15-12-9
cals rowing
cals biking
KB swings 53/35


Post WOD Abs
alternating tabata (:20/:10s) x 8
abmat sit ups
hollow rocks

05.08.19

Warm Up
Three sets of:
Row/ Bike 400m
KB single arm swings (light to medium weight)
KB Deadlifts x 5 reps (medium weight)Farmers Carry x 50′
Hollow body hold x 20 seconds



Mobility
Two sets of:
Banded Good Mornings x 10 repsShoulder Circles x 10 reps per side
Palm Up Band Pull-Aparts x 10 reps


Skill:  Sumo Deadlift
Set 1 – 6 reps @ 60%
Set 2 – 5 reps @ 65%
Set 3 – 4 reps @ 70%
Set 4 – 3 reps @ 75-80%
Set 5 – 2 reps @ 80-85%
Set 6 – 1 rep @ 85-89%
Rest 1- 2 minutes between sets.

Please do not sacrifice mechanics for load.


WOD
16:00 AMRAP

2 muscle ups or 4 strict dips
 2 deadlifts   275/185   185/125 
2 lengths sled pull- outside with big sleds 3/2 plates ( inside with small sleds if needed) 
*add 2 reps to the deadlifts each round

 Muscle up drills- in case you have an athlete who wants to do progressions for Muscle Up reps 
1. foam roller muscle up transition https://www.youtube.com/watch?v=b14kP98t3nU&feature=youtu.be 
2. large ring swings https://www.youtube.com/watch?v=q3QFiTQOlSY&feature=youtu.be 
3. box jump-up to full support https://www.youtube.com/watch?v=JHdL6srbAtI&feature=youtu.be
4. strict muscle up box assist  https://www.youtube.com/watch?v=d0_OvBG83I

05.07.19

Warm Up
400m run or row
2 rounds:
Skaters x 10 each side- take a second to balance on the one foot
Stagger stance good mornings x 5 each leg- empty bar or light load
Sumo inchworms x 5
Handstand hold x 20-30 seconds

Mobility: ankles
foot drills- barefoot on these- 2 lengths of the gym for each
1. walk on toes forward
2. walk on toes backward
3. walk on outside of foot
4. walk on inside of foot
then with shoes back on, walk on your heels

Skill:
Three sets, not for time, of:
Handstand Walk x 50-100′
Double-Unders x 50 reps
Alternating Pistols x 12-14 reps

Scaled version:
Three sets, not for time, of:
Handstand Walk x 10-25′
Double-Unders x 40 reps
Progression for Pistols

If you don’t have handstand walks, then try one of the following progressions:
Handstand Marching x 12-16 reps
Single Leg Thigh Taps x 12-16 reps
Wall Climbs x 3 reps
OR feet on a yellow scooter and walking on hands x 50'

WOD
9:00 AMRAP
9 front squats 135/95 95/65 75/55
7 bar facing burpees
5 shoulder to overhead 135/95 95/65 75/55

05.06.19

Warm Up:

3 Rounds
Run to the fence and back
10 (5 each side) single leg RDL against the wall- little or no weight
10 (5 each side) spiderman lunges + reach each side
10 (5 each side) half kneeling bottoms up KB press

Mobility:
 Wrist/grip flexibility: 5-10LB. dumbbell, :30 of each exercise. Rest 1:00 and repeat all three.
    A. Side to Side
    B. Knuckles Up Curl
    C. Knuckles Around Curl

https://www.instagram.com/p/Bnow3PzHb_-/
then..


Ankles:1. Elevated heel squat with an extended plate- hold for 30 seconds and do 3 reps
With your feet grabbing the side of a plate and big toes jammed into the ground, hold another plate in front of your body as you sink into a deep bodyweight squat (this can be as light as a 25 lb or 10 kg plate held in front). Keep your core braced as you squat as deep as you can with your upper body as upright as possible. Don’t sit your hips back but instead pull your hips and knees forward as far as possible while maintaining a balanced foot position.
 
2. Support Squat Hold- hold for 30 seconds and do 3 reps
 Stand about a foot away from a rack or rig with your feet in a straight forward position slightly outside of shoulder width (this width may be a little exaggerated for some but that’s the goal). With your core braced squat as low as you can and pull your hips forward. This should bring out a good stretch in your groin/hips.
 https://www.instagram.com/p/Bk0kaIXnCOT
 


Barbell Complex (use an empty barbell)
Two sets of:
3 Clean Grip Romanian Deadlifts3 Clean Pulls
3 Muscle Cleans
3 Front Squats with a 3 second hold at the bottom
3 Hang Power Cleans
3 Strict Press
3 Push Press
3 Power Jerks


Take 5-8 minutes to build to 70% of your Clean & Jerk

and then …

Every minute, on the minute, for 8 minutes:

Clean + Jerk @ 70-75%

WOD
15:00 AMRAP
100m (pylon and back) farmer carry 53/35
1 C & J @ 80-85%
10 TTB
100m sprint (pylon and back)

05.04.19 Hero WOD 'Wes'- partner

WOD


U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.

Van Dorn was a well-rounded and skilled athlete. According to his friends, he “prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“

Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.

PARTNER WOD!!

“Wes”

Run 800 meters with a 25-lb. plate

Then, 14 rounds of:

10 strict pull-ups

8 burpee box jumps, 24-in. box

6 cleans, 185/125 155/105 125/80 100/55

Then, run 800 meters with a 25-lb. plate

 

*Everyone runs with 25lb plate, partition reps however you want

*scale the run to unweighted*

 

05.03.19

Warm Up
3 rounds
5/side shoulder taps
5/side pallof press
10/side KB swings
50 feet single arm overhead KB carry


Mobility: hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly

then..https://www.instagram.com/p/BihkPFqh5nP/?taken-by=marcusfilly (just the first two exercises on here)

Glute bridge V walk out x 6 reps

Shrimp squats x 12 reps ( 6 each side)


Skill:

front rack box squats- heavy load for 6 reps
Build to your heavy load in 4 sets.

WOD
For Time
20 sandbag step ups 24/20"
20 (10/side) hammer strikes on tire
10 sandbag over the shoulder
40 sandbag lateral hop overs
10 sandbag over the shoulder
20 hammer strikes
20 sandbag step ups
40 sandbag lateral hop overs

05.02.19

Warm Up
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed




Mobility

    Standing Straight Leg Hold x 10 seconds per leg - stand up with shoulders back and hold one leg out with a straight knee
    Lemon Squeeze x 10 - this is a v-up with grabbing the legs on the way up
    L Hang x 10 seconds - from the bar (scale to one leg straight and one leg bent or both legs bent)
    Banded Good Morning x 20
    Samson Stretch x 20 seconds per leg




Primer: 8:00 EMOM

min 1: barbell bent over rows x 8-10 reps
min 2: DB bench press- see saw x 4 each side- keep one DB extended overhead while the other DB does the press. Try to alternate, leaving one arm up at all times.

WOD- sprint work here! Think speed and write out times for each round

On every 3:00 for 5 sets
16 DB snatch- alternating 50/35 35/20
10 ball slams
fence and back sprint or 12/9 cal sprint on the bike