06.11.19

Warm Up
10:00 increasing pace on the row/bike each round
10/8 cals row or bike
100 feet bottom's up KB carry single arm


Mobility:
2 rounds:
5 yoga push ups- plank to up dog and then to down dog
5/side front plank arm march- plank on elbows and extend one arm out at a time
5/side banded row, extend and press- attach band to rig or step on a thera band

Skill: 10:00 EMOM
min 1: gymnastics choice- working on the negative part of your movement
min 2: landmine press x 4-6 reps/side

*ideas for negatives= push ups, pull ups, ring dips, muscle ups, handstand push ups,


Then..
Hang Power Snatch (8×2)


EMOM for 8 Minutes
2 Hang Power Snatch @ 50%-70%



WOD
For Time

10-8-6-4-2
Hang Power Snatch @ 50%
100m Sprint

Goal: 5-7 Minutes

Cap: 9 Minutes

06.10.19

Warm Up
Run 400m

Then 2 Rounds
:30 on/:10 Off
-Hollow Rocks
-Plate Ground to Overhead
-Overhead Lunges


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: stamina squats- week 7
Every 2:30 for 6 sets (15:00)
3 front squats + 6 back squats @70-85% 1RM front squat

WOD
10:00 AMRAP
10 push press 115/80 95/65
10 burpees
10 DB step ups 35/20
10 barbell bent over rows 115/80 95/65

06.09.19 Swim WOD

Warm Up https://www.instagram.com/p/BujX_-ChRAb/

Seesaw KB press- one KB each hand. Press one and then seesaw x 6-8 reps/side
Alt. dead stop bent over row with KBs x 6-8/side
Tall kneeling halo x 8-10 reps/side
Standing windmill x 6-8/side
Hips elevated lat pull overs x 6-8 reps

AMRAP 16:00

100yards (50) swim
death march x 5 steps each side
Single DB thrusters x 10
plank shoulder taps x 10/side

06.08.19 Partner

WOD
Partners
20:00 AMRAP
partner A: completes 400m run
                                        100m sled pull - 2/1 plate added to sled to keep sled moving
                                        50m farmer carry with DBs 50/35 35/20
partner B: accumulates rounds of
                                         4 power cleans 135/95 115/75 95/65

                                        12 burpees

                                          6 HSPU- strict, kip, piked from a box or seated KB press
Switch when part A is complete

06.07.19

Dynamic Mobility, Activation and Warm-Up
Banded Perfect Stretch x 60 seconds per side https://www.youtube.com/watch?v=aI6TDSBlO5M&
Banded Lat Stretch x 60 seconds per side

Two sets of:
Assault Bike x 30 seconds
Over/Under Barbell x 5 reps each direction https://www.youtube.com/watch?v=k4eZs-6-q-s&feature=youtu.be
Tuck Jumps x 10 reps
Rest as you walk back to the bike

and then …

Barbell Warm-Up (use an empty barbell and focus on positioning)
5 Snatch Pulls
5 Muscle Snatch

5 OHS

5 Sotts Presses
5 Hang Power Snatch

5 Squat Snatch


Skill: snatch
5 sets of 1 snatch balance- build load- from the rack

then..
8:00 EMOM

1 x squat snatch
set 1-4 @ 65-70%
set 5-8 @ 70-75%

WOD

30 Power Snatches (95,65)

30 Burpee Box Jumps 24/20"

30 Overhead Squats (95/65)


Intermediate - (75,50)

Scaled- (65,35), 20 Reps, Step-ups

RX+ – (115/80); 30/24 box

06.06.19 Partner wod

Warm Up
Jog 200m
4 x 50m pick ups- build speed
Running drills: https://www.youtube.com/watch?v=qKawQ2R3C4I

A skip
B skip
C skip

Mobility:

wall foam rolls x 20 -place roller on the wall- https://www.youtube.com/watch?v=WFgduO-z0Y0
parallette shoulder extensions x 2 sets of 10 https://www.youtube.com/watch?v=7GLMYwLE47c
hip flexor kicks x 8/side
Cossack squats x 8/side

WOD
2 parts
Part One (this could last for 16+ rounds)
Death by 10meters
min 1: 10m sprint
min 2: 2 x 10m sprints
min 3: 3 x 10m sprints
min 4: 4 x 10m sprints


go until you can't complete your sprints in the 1:00 time

Part Two
with a partner For Time
complete 4 rounds each
1 Rope Climb
8 sandbag cleans 150/100/80 Rogue bags or the 70/50/35 wreck bags
1 Rope Climb
each partner must finish a round before tagging off

06.05.19

Warm up
3 rounds:
Run 100m
Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Half Kneeling single arm DB Press x 8 reps/side


Mobility: https://www.instagram.com/p/BqOqcn0FVvX/
10 x banded pull thrus
8/side half kneeling reach
10x KB deadlift- put the KB inside the feet and lift with both hands on the bell


Primer:
4 rounds- not timed- athlete chooses load making sure to adhere to the tempo on the squats and the reverse sled drag (walking backwards while pulling the straps) should be a quick jog, not run. Add load appropriately.
8-10 reps tempo front rack KB squats 32x1
150' (pylon and back) reverse sled drag
Rest 2:00

WOD- 16:00 time cap so scale the run to 300m and the weight on the deadlift if necessary

4 RFT
400m Run
10 deadlifts 275/185 225/135 185/115
15 TTB or hanging knee raises