06.04.19

Warm Up
3 rounds:

100m run
10 x small playground ball squeeze glute bridge - put the ball between the knees, lift in the bridge position and hold 3-5 seconds
8 x Cossack squats/side - increase ROM as you warm up
2 rounds/ side DB complex: 2 windmills + 1 OHS + 2 press in the squat

Mobility: https://www.instagram.com/p/Bw3QhUwFm3z/
T-spine mobility

a. quadruped pull away from the ground- thread the needle x 8/side
b. shoulder blade ROM x 10
c. quadruped lat stretch x 8/side
d. modified pigeon with rotation x 8/side
then..

Banded Lat pull downs x 20 with band on rig
Banded face pulls x 20

Barbell Warm Up
4 x 1 slow pull clean (squat) https://catalystathletics.com/exercise/366/Slow-Pull-Clean/

1- 60%
2- 65%
3- 70%
4- 75%

WOD
Part A. Power Clean Quickie
5 power cleans 205/135 155/105 135/95
10 power cleans 185/125 135/95 115/75
15 power cleans 155/105 115/75 95/65

Part B. For Time
21-15-9
hang power cleans 135/95 115/75 95/65
ring dips- or toe assisted or negatives https://www.instagram.com/p/Bul-aDiA95c/

06.03.19 'Wallball Biathlon'

Warm Up

2 rounds

100m run
10 push up shoulder taps each side
100m run
5 yoga push ups -from a plank position lower to a up dog then back to a downward dog and then plank
100m run
10 deep squat progressions


Mobility: squat https://www.instagram.com/p/ByBFfe-gu9q/?utm_source=ig_web_copy_link


1️⃣Quadruped Rockback – get on all fours with a wide stance, sink back into deep hip flexion, stretching your groin and glute muscles.⁣⁣
2️⃣Ankle Prying – get down into a squat, lean to one side and push the knee forward while keeping the heel down, stretching the lower calf region.⁣⁣
3️⃣Foam Roller T-Spine – get down on the ground in a supine position with a foam roller placed underneath the upper back and your hands behind your head. Use your thoracic extensors to arch the upper back over the foam roller.⁣⁣
4️⃣Ankle Rocking – from a kneeling position in a deep lunge, push the knee forward while keeping the heel down, striving to feel the stretch in the lower calf area.⁣⁣
5️⃣Squat Adductor – get down into the bottom of a squat and use your elbows to push your knees outward, stretching the inner thigh muscles.⁣⁣ ⁣⁣
Do 3 rounds of 6 reps of each of these then proceed to your squat workout.⁣⁣


Skill: pause front squats
5 x 2 reps at every 1:30 @ 60-65%

WOD
For Time

Wallball Biathlon
1000m Row

40 Wallballs 20/14

750m Row

30 Wallballs

500m Row

20 Wallballs

250m Row

10 Wallballs

 

-Each time you break up your wallballs complete 8 burpees. Before returning to your set.

 

Intermediate- 750-600-500-250 Row, 30-20-15-10 Reps

Scaled – 600-400-300-200 Row, 20-15-10-5 Reps

06.01.19 Partner WOD

WOD:

Partners
Record total reps or weight for each part

Part A

10:00 alternating 30 seconds on the bike for max cals
partner one with bike 30 seconds while partner two rests, then switch. The 30 seconds includes transition time
Rest 2:00

Part B
8:00 to find max one rep thruster for both partners- you can work at the same time. The barbell is taken from the ground. Weights increase as you work for 8 minutes- you cannot take weight off the barbell on missed reps- plan accordingly.

Rest 2:00

Part C
6:00 AMRAP
max reps devil's press 40/25 30/20

one work, one rest

05.31.19

Warm Up
3 rounds
20 bicep curls- 10 each side
5 inchworms- over reach the arms on your extension- no push up- walk hands back to feet
5 elbow push ups

15 jumping jacks

Mobility: https://www.instagram.com/p/BszDWN-gb0S/
1. rocking ankle stretch 8-10 reps per side
2. wide stance rocking 8-10 reps
3. heel sit T-spine rotations 8-10 per side
4. squat prying - 10-15 second pry then stand back up x 3 -4 reps
5. deep squat wall slides 8-10 reps

Skill: stamina squats week 6
On the 2:00 for 6 sets
2 front squats + 4 back squats 70-85%

WOD
10:00 EMOM
1 bear complex- pick load that can be sustained over the 10 rounds. Complex must be unbroken.
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat

1 Push Press

Extra work if time remains:
all banded movements

1. pull downs x 50
2. face pulls x 50
3. supinated pull aparts x 50

05.30.19 Partner WOD

Warm Up
2 rounds of:
10 wall slides
10 alt. reps KB rack drop lunges https://www.youtube.com/watch?v=EjGByhYeO-Q
10 prisoner Kang squats- no weight https://www.youtube.com/watch?v=p2cQp1aAWjc
10 each side lateral banded step overs- use the plate from the drop lunges
 
Mobility:
wrist stretches
banded work x 10 each- use the thera bands

1. 3 second 'w' position
2. pull aparts
3. diagonal pull aparts
4. pass thrus



Skill: handstand progressions
1. donkey kicks x 10 reps2. kicks to the wall x 5 reps
3. handstand hold on wall or free standing- 30 seconds - 60 seconds
4. handstand march on a box- in a pike position, hands on the floor marching and moving the body- 20 reps

then....
Every 45 seconds for 4:30 (6 sets)

complete 4 unbroken HSPU- athlete can do strict, kip, or pike from a box or the floor


WOD
with a partner- divide reps, one work/one rest
50-40-30-20-10
MB sit ups 20/14
Burpees

Post WOD- extra work - optional
1-3 sets
1:00 handstand hold
1:00 wall sit
1:00 ring support
1:00 L-sit hang
1:00 rest
accumulate time if you can't complete 1:00 unbroken

05.29.19

Warm Up
2 Rounds:
200m run, 6 Spiderman and Reach
200m run, 5 Russian baby makers
200m run, 4 Inchworms
In each run, gradually build from a slow pace to a medium pace.

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



Barbell warm up for cleans
2 rounds- first with empty bar, then add light load
Clean-Grip Romanian Deadlift x 3 reps
Clean High Pull from Below Knee x 3 reps
Muscle-Clean x 3 reps
Front Squat x 3 reps
Tall Cleans x 3 reps
Hang Power Clean x 3 reps
Squat Clean from Below Knee x 3 reps

WOD
15:00 AMRAP

100 DUs or 150 single unders
8 squat cleans 135/95 95/65
100 DUs or 150 single unders
8 squat cleans 155/105 115/75
100 DUs or 150 single unders
8 squat cleans 185/115 135/85
100 DUs or 150 single unders
8 squat cleans 205/125 155/95
keep adding rounds of DUs and squat cleans until time expires
remaining weights:
RX 225/135
      245/145
      275/165
Inter 175/105
         195/115
          205/125

05.28.19

Dynamic Mobility, Activation and Warm-Up

Row/run/bike an easy 3:00

T-Spine Stretch on a bench x 30 seconds
Prone PVC Pipe Pass Thrus x 15 reps
 
and then …
Deep Squat Progressions x 5-7 reps

Followed by …
Kettlebell Halos x 10 (5 in each direction)
Kettlebell Press x 5 (left side)
Kettlebell Windmills x 5 (left side)
Kettlebell Press x 5 (right side)
Kettlebell Windmills x 5 (right side)
Kettlebell Push Press x 5 (left side)
Kettlebell Waiter Carry x 20-25 yards (left side)
Kettlebell Push Press x 5 (right side)
Kettlebell Waiter Carry x 20-25 yards (right side)

Mobility:
Shoulder Prehab
Two sets of:
5 Y Raises
5 T Raises
5 I Raises

Rest as needed

WOD
20:00 EMOM
min 1- Farmer Carry 50m- pylon and back
min 2- 8 x rotational med ball throws/side- please be on the brick wall for these!
min 3- 12/10 cals bike- keep over 65/60 RPMs
min 4- Prisoner box step ups max reps x 45 seconds- hands are behind the head, elbows out