06.19.19

Warm Up
run 400m
2 sets of:

10 single leg RDL
10 inchworm walk ups with a pause + exhale- do this one with hands elevated 4+" off ground
https://www.instagram.com/p/BwccGD5l3AT/
10 KB deadbugs- hold a KB overhead in the deadbug position. Every time you lower a leg you extend the KB overhead


Mobility:
2 sets of:
https://youtu.be/cGC5DOxc0A0
RDL eccentric isometrics x 10 reps with a KB- 3-7 sec descend with a 1-3 sec pause at the bottom

https://youtu.be/KYb6M2mvtAU

Band pullover straight leg raises x 10 each side- keep leg straight, if you bend you are going to far

Deadlift warm up
3 sets of 5 reps at 50-60-65%
2 sets of 2 reps at 70-75%


WOD
For Time
800m Run
then 10 rounds of:
2 deadlifts 315/225 or 70% 1RM
1 rope climb or 1 ring muscle up
then
800m Run

06.18.19 1RM squat

Warm up

2 rounds
300m run or row
6-8/side KB front racked drop back lunges- stand on a plate and drop one foot off plate into a lunge position
20 second hollow hold
6/side shoulder taps with a one second pause

Mobility

Shoulders: parallette shoulder extensions x 10 https://www.youtube.com/watch?v=7GLMYwLE47c
Glute Activation https://www.instagram.com/p/Byb5rtcgUiB/
1️⃣ 10 single leg hip thrusts⁣⁣
2️⃣ 10 eccentric single leg hip thrusts (2 up/1 down)⁣⁣
3️⃣ 10 B-stance hip thrusts⁣⁣
4️⃣ 10-sec pause single leg hip thrust ⁣⁣(at the top)



Barbell Warm Up
3 reps of each movement
good morning
back squat
behind the neck press
RDL
front squat
strict press

Back or front squat warm up reps

1×5 @~40%, 1×3 @~60%, 1×1 @~75%, 1×1 @~80%, and 1×1 @~90%.
Find a 1 RM today for front or back squat


WOD
10min. AMRAP:
10 Box Jump (30/24″)- if comfortable or go with the usual 24/20"
30ft. Handstand Walk

Intermediate
10min. AMRAP:
10 Box Jump (24/20″)
:30 HS Hold

Scaled
10min. AMRAP:
10 Box Step Up (20/16")
60ft. Bear Crawl

06.17.19

Warm Up
3 Sets
5 Half Kneeling Single Arm Bottom Up KB Press/arm
20sec Side Plank/ side
30sec Dead Bug- move legs out and back slowly
 
*Move with purpose and focus - build a little weight on your press
 

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

Banded good mornings with squats. Do 5 reps good mornings + 5 reps squats for 3 sets
then..

10 reps Kang squats -no barbell https://www.youtube.com/watch?v=p2cQp1aAWjc


Every 8:00 for 32:00
400m Run
20 TTB
20/15 cal bike
10 power cleans 185/135

Interm: 20 TTB or 20 hanging knee raises
               Power clean 155/105
Scaled: 15 hanging knee raises
               Power clean 115/75

06.15.19 Bring A Friend Day

WOD:

4 Rounds *score is total reps
1:00 max reps ball slams
:30 Rest
1:00 max reps shuttle run (10m one direction)
:30 rest
1:00 max reps hammer strikes
:30 rest
1:00 KB swings 53/35
1:00 Rest

06.14.19

Warm Up
2:00 Cardio
3 rounds of:

10 banded monster walks each direction
10 walking lunges
10 yoga push ups https://vimeo.com/130766563
10 squat press out with a light plate- press the plate out and back at the bottom of the squat


Mobility: https://www.instagram.com/p/Bs0fgTJgGGe/

1. Wide stance rock on forearms x 12 reps
2. Split stance rock to tall split knee x 8 reps/side
3. Russian baby makers x 10 reps
4. Spiderman rocks x 8 reps/side


Skill: Clean & jerk

Barbell Warm-Up (use an empty barbell and focus on positioning)
5 Clean Pulls
5 Muscle Cleans
5 Front Squats
5 Sots Presses
5 Hang Clean + Power Jerk
5 Clean & Split Jerk


https://catalystathletics.com/exercise/218/Tall-Jerk/
3 sets of 3 reps each light to no weight on the barbell
1. tall jerk from the rack position with flat feet
2. tall jerk from the forehead position with flat feet
3. tall jerk from the forehead position on the toes

8:00 EMOM
1 Clean & Jerk at 70% every 30 seconds


WOD
14:00 AMRAP
20' DB walking lunges (in a farmer carry)
15 DB hang squat cleans
20' DB walking lunges

15 Burpees

RX 40/30
INT 35/20
SC 25/15
*use KBs if necessary

06.13.19

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



Mobility:
Shoulders: 8-10 reps each side

1. draw the arrow- yellow mini-band held out in front of you. Draw back one hand like getting ready to shoot a bow and arrow. Hold back by the ear and then extend back out in front.

2. lateral quadruped crawl with mini-band around the wrists

3. Hollow banded pulls x 10 reps for 2 sets Rest :60 between

https://www.instagram.com/p/BkxQkCxHjLb/?taken-by=cfgymnastics

Hips: with a green mini-band 8-10 reps
glute bridges
single leg hip thrusts
banded air squats

WOD
For Time
15-12-9-12-15
Pull-ups
Thruster (95,65)
Box jumps 24/20"

RX=15's chin over bar, 12's chest to bar, 9's strict

Intermediate– 75/55, pull ups can be ring rows or standing on a band across the j-hooks on rig

Scaled- 55/35, ring rows

ADV – 15 Chest, 12 Strict, 9 Bar Muscle up

06.12.19

Warm Up
3 Sets
10 Step Death March
20m Lateral Banded Walk (10m/direction)
10 Banded Pallof press each side

*slow controlled movements with purpose to warm up and activate

Mobility:

Use a mini-band for all of these
glute bridges x 10 each feet wide and feet together
clam shells x 10/ side
fire hydrants x 10/side
ISO squat hold x 30 seconds

WOD
 3 Sets For Time

2 Rounds
4 Tire Flips
60ft. Sled Pull Sprint 3/2 plates- mark off 4 sections of the concrete so you can run a straight away
60 Single Unders
200m SPRINT (a total of 4 lengths)

Rest :90 after each round

Rest 4 Minutes after each set
We’re going to try and do this with sleds outside like a buncha gosh darn land cheetahs.