04.30.19 'Criss Cross'

Warm Up
2:00 cardio choice
2 rounds:

5/side lateral box step ups
8/side DB high pull - light weight
5/side spiderman lunges
8 sumo inchworms + push up
5 kip swings

Jumping Warm-Up https://www.youtube.com/watch?v=H8Eg_8kBFuk&feature=youtu.be



Mobility
10 x parallette shoulder extensions
10 x reverse lat pulls with an orange band- stand on the band with both feet close together. Start from arms extended at the side to pulling the band to overhead extension. Control the band for the entire movement.


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 4
12:00 EMOM
min 1: 3 front squats @ 66%

min 2: 6 back squats at front squat weight

WOD  'Criss Cross'
AMRAP 15
30 DUs or 60 singles
15 power cleans  155/80   95/65
30 DUs or 60 singles
15 TTB or hanging knee raises

04.19.19

Warm Up
2 rounds:

250m row/bike
12 curtsy squats (6 each side)
10 slow to fast air squats
8 DB muscle snatch (4 each side)
6 light DB high pulls -from the tall position to the high pull, not from floor (6 each side)



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: stamina squats week 3
12:00 EMOM
min1- 2 front squats @ 66%
min 2- 4 back squats @ front squat weight



Snatch warm up with empty bar- work through two rounds with no weight
https://www.instagram.com/p/Bly8SQJnibz/
Reps:

1. hang power snatch + OH squat with pause 2-3 seconds
2. hang power snatch with stop in OH squat and pause at the bottom of the squat
3. hang snatch



WOD
Every 2:00 for 7 sets
Sprint to the fence and back
3 power snatches at 75% 1RM
*the run needs to be all out- get the heart rate up and then control it for your lifts*

04.11.19

Warm Up

2 rounds
Row 10/8 cals
single arm KB high pull x 8/side- the high pull is from the waist up, not from the floor- light weight
single arm DB muscle snatch x 8/side- moderate weight
50 feet single arm farmer carry/side - moderate weight

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 2
12:00 EMOM
min 1- 3 front squats @ 63%
min 2- 6 back squats @ front squat weight


Barbell warm up for snatches- Burgener Warm up

round one with empty bar
1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle snatch
4. tall snatch to 2", 4", 6", full squat

Find the power position for your snatch with the tap and high pull drill. Then tap + power snatch drill.


Use the remaining time in class to build load for 5 reps snatch. Can be squat or power snatch.


WOD
You will have six attempts to complete 5 reps successfully of the same load for the snatch.

Declare your weight on the bar. You have 3:00 to do 5 successful reps. This can be done in two groups during class time.
Example: I declare 125# on my bar and start with my first rep. I miss at rep #3, but complete 5 good reps in 6 attempts. All done in 3:00. Record weight for score.

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

05.23.18

Warm Up EMOM x 9 mins

1st - 5 Broad Jumps

2nd - 8-10 Band Pull Throughs https://www.youtube.com/watch?v=ZuKowDpVVXM

3rd - Assault Bike 30sec (increase pace each minute from easy to tough)

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

Skill: Stamina Squats week 7 Every 2:30 for 6 sets 3 Front squats + 6 back squats @ 70-85% 1RM front squat

WOD 20-16-10 DB snatch alternating sides 50/35 35/20 10 alternating pistols after each round of snatches and 25' Handstand walk *for HS walk sub shoulder taps x 20, pike box shoulder taps x 20 or push up position shoulder taps x 20

05.15.18

Warm Up 3 rounds at warm up pace 200m run 12 goblet curtsy squats (6 each side) https://www.youtube.com/watch?v=xClhGjz7p0A 12 clamshell planks (6 each side)- hold for :03 at the top of each rep  https://www.youtube.com/watch?v=Jpy5PZTFVYw One round of the kip cadence-  2 kip swings + 2 tuck ups + 2 TTB

Primer: 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:  Stamina Squats week 6

On the 2:00 for 6 sets

2 fronts squats + 4 back squats @ 70-85% 1RM front squat

WOD

5 Rounds

30 secs TTB- hanging knee raises

30 secs rest

30 secs burpee box jumps  24/20"

30 secs rest

* record all reps- write down the lowest round

04.27.18

Warm UpEMOM x 9 mins 1st - 3-4 Single Leg Box Jumps/Leg (Start off low and build only if you are confident)- or use a plate 2nd - 6-8 Barbell Good Mornings (light loads - focus on stretching and activating your hamstrings and glutes) 3rd - Row 20sec HARD (get that breathing going)

Mobility: Ankle stretch- place foot on plate in a lunge position x :30 each side Deep goblet squat stretch- use the plate and hold in a deep squat for 1:00

Skill: Stamina Squats week 4 12:00 EMOM- based on front squat @ 66% min 1- 3 front squats min 2- 6 back squats

WOD 3 RFT Run to fence and back 15 wall balls 20/14 10 push press 95/65 1 rope climb