05.17.19 "crazy train" + wod

Warm Up
Bike/Row 3:00
3 sets
3 hang muscle cleans
3 hang muscle clean below knee
3 muscle clean
burpee + 2 broad jumps x 3
*start with empty bar and only go light loads thereafter

Mobility:
Banded lat activation: https://www.instagram.com/p/BnRPfG3n3Tw/
each exercise x 10 reps per side

glute activation: https://www.instagram.com/p/BmwtGtUnhn1
 10 reps of each
1️⃣Normal width bridges
2️⃣Feet wide bridges
3️⃣Feet narrow bridges (🐸 pumps)
4️⃣Seated clamshells
5️⃣Supine clamshells
6️⃣Seated abduction




Skill: barbell complex
2 sets
5 Hang Power Cleans
5 Front Squats
5 Reverse Lunges/leg Alternating

**keeping the weight at an optimal level for technique and form.



Primer:
”Crazy Train”
AMRAP 5:

1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat 135/95 115/75 95/65


WOD - this wod should take around 20:00 if you truly use the 400m as a recovery. Your bike effort needs to be the hardest thing in the wod. For the tall kneeling to standing, work on driving from the heel of the foot that's posted in front. Pick a KB weight that's challenging but allows you to move through 10 reps all touch and go pace.

5 RFT
5/side tall kneeling to standing with KBs racked -blue/orange or blue or blue/yellow KBs
14/10 cals bike- all out- 70+ RPMs
400m recovery jog

05.16.19- How many?? with partners

Warm Up

3 sets of
5 broad jumps
10 rower pike ups- feet on the seat, hands on the floor
6-8 half kneeling landmine press/ arm- empty bar then light load

Mobility: T-spine https://www.instagram.com/p/BxD6I7LhtnE/
1. 8/side x split stance t-spine rotations
2. 6-8 reps scap push up plus to bent knee downward dog
3. 8/side x spiderman rotations off MB


Skill: strict press
6:00 EMOM
3 reps every minute @ 60-65%


WOD 4 stations 20:00 total time- score is total reps completed
Partners- complete each station for max number of reps.
4:00 work, 1:00 transition

station one: how many sled pushes can your team do? 50m push/ 50 m walk next to partner- sled should be empty. Move it quickly. (there is a white spray painted line outside near the end of our building. The distance from our start line is 50m)

station two: how many times can you throw a sandbag over a racked barbell? The barbell should be above hip height. Use the Rogue bags or the wreck bags. You throw over then your partner throws back.

station three: how many thrusters can you do? 115/80 95/65 . One work, one rest.

station four: how many times can you laterally throw the medicine ball to your partner? MB 20/14#. Minimum distance between the two partners should be 8 feet- just one inch off the width of our floor mats per person.

05.15.19

Warm Up
400m run
then 3 rounds
5 banded chops each side https://www.instagram.com/p/BxPr_LCFBmU/ (video #2 on here)
DB complex starting in a plank position: row right side + push up + row left side + push up, 2 x power clean, 3 x single arm push press/side (add load each round)
Hollow body flutter kicks x 10




Primer:
3 rounds:

A. hip thrusts x 12 reps at a lighter load for good positioning.
https://www.instagram.com/p/BumouKIlpz9/
The goal with this exercise is to get the posterior chain (glutes, hamstrings) to extend the hip, not the lower back. Get the ribs down to establish neutral core positioning.

B. Turkish sit ups x 10 reps- hold KB in each hand - extended overhead the entire sit up
C. ISO hold of your choosing x 30 seconds


WOD
5 RFT
12 DB deadlifts 50/35 35/20
9 DB hang power cleans
6 DB thrusters
45 second plank hold- option to hold on low rings

05.14.19

Warm Up
2:00 Cardio
2 sets of:
10 x push up T https://vimeo.com/130766564
10 x PVC pass thrus
30 sec. 2 arm KB hold OH- light weight
4 lengths of the gym farmer carry- moderate weight


Mobility: postural exercises https://www.instagram.com/p/BqyZHWTnq1x/
2 sets of 10 reps each
1. T-spine stretch on foam roller
2. 90 degree arm lift offs
3. Reverse snow angels
4. T's
5. Y's


Two sets of:
3 Clean Grip Romanian Deadlifts

3 Clean Pulls
3 Muscle Cleans
3 Front Squats with a 3 second hold at the bottom
3 Hang Power Cleans


Skill: 8:00 EMOM
min 1: inverted rows x 8-12 reps
min 2: cleans x 3 reps @ 80-85%


Gymnastics Practice: ring dips https://www.instagram.com/p/BoseuJ_hhRa/

WOD
For Time
3 Rounds of:
30 DUs or x 3 singles
12 push ups

Rest 1:00

3 Rounds of:
30 DUs or x 3 singles
9 ring dips

Rest 1:00

3 Rounds of:
30 DUs or x 3 singles
3-6 strict HSPU or sub piked on the box or seated DB strict press

05.13.19

Warm up
2 rounds
Bike 12/10 cals
10 spiderman lunges (5/side)
10 Cossack squats (5/side)
5 hollow/arch swings
5 air chair swings


Mobility: https://www.instagram.com/p/BxQoUvAl1VT/

10/side tall plank groiners
10/side quadruped alternating straight leg groiners
10/side tall plank alternating pigeons
10/side straight leg abduction reaches
10/side alternating straight leg lowers
10/side supine 90/90 hip switches


Skill: stamina squats week 5
Every 90 seconds for 6 sets
1 front squat + 3 back squats @ 70-85% front squat 1RM


Gymnastics Practice: TTB drill https://www.instagram.com/p/BwH-gWHBTy_/


WOD
every 3:00 for 7 sets
400m Run
5 TTB
5 Burpees

05.11.19 Bring a Friend Day

Bring a Friend Day

WOD
16:00 AMRAP
with a partner alternating rounds, one person has to complete an entire round before switching
1 strict pull up + 2 push ups + 3 air squats
2 strict pull ups + 4 push ups + 6 air squats
3 strict pull ups + 6 push ups + 9 air squats

keep adding one rep to the pull ups, 2 reps to the push ups, and 3 reps to the squats until time runs out.

Rest 4:00
as a team for max reps

2 rounds of:
1:00 max burpees
1:00 max wall balls 20/14
1:00 max double unders or singles

*team scores for today should include reps on part one and then total reps for both partners on round two

05.10.19

Warm Up
3 rounds of:

Assault Bike 10/8 Cals
10 Single Leg RDLs
5 Single Arm KB Rack Squats R- round 2 & 3 do KB overhead
5 Single Arm KB Rack Squats L- round 2 & 3 do KB overhead



Mobility:
Sotts press prehab https://www.instagram.com/p/Bt_KPefAya9/
2 sets of 10 reps
then...
external rotation row & press https://www.instagram.com/p/BrBSeNeAZHa/
2 sets of 5/side with pauses at each position

Primer: snatch complex
3 sets:
1 Power snatch
1 Overhead squat
1 Snatch balance
2 Hang squat snatch

sets 1-3 @ 55%- 60%

WOD
For Time
30 Burpee Box Jump Overs 24/20"
40 Power Snatch (95 / 65)
300 m Run
400 m Row

50 S2OH (95 / 65)
60 Sandbag Step Ups (choose your weight) - box height should not be high, thigh angle should be slightly higher than parallel to the floor
500 m Run
600 m Row