06.27.19

Warm Up
3:00 run, row or bike
then...
3 Rounds, rotating stations every :30 seconds:
A) Alternating Samson Stretches
B) Glute Bridges with feet up on a bench
C) Alternating Spiderman + Reach
D) Banded Good Mornings



Mobility: shoulder stability https://www.instagram.com/p/BydxpuJF8uC/
1. alternating low box (a plate on the floor) hand walks x 10/side
2. 1-arm depth push up with shoulder tap x 5/side
3. low box (plates on floor) lateral hands walks for speed x 5/direction
4. Ts + angels on a bench x 10 reps


Skill: holds (12:00)
6 sets of
30 second handstand hold
10 second hollow hold
10 second superman hold
rest 1:10

WOD

2 RFT
40 DUs or 120 singles
10 Sandbag cleans - Rogue bag 150/100 or wreckbags 70/50/35
30 DUs or 90 singles
100m sandbag bear hug carry
20 DUs or 60 singles
10 sandbag over a box (48" or 40")- 5 each side- get the sandbag on top of the box and push it over.

06.26.19

Warm Up
3 rounds
1:00 bike or row
3 spidermans each side
3 inchworms
3 Russian baby makers
30 seconds deep squat progressions


Mobility

2 rounds:

Box stretch for mid-back mobility https://www.instagram.com/p/By5shuGAlni/

With your elbows high on the box and PVC pipe in hand, drop your chest to the ground and attempt to arch your mid back. Hold this position for 10 seconds and try 5 reps in a row.📝
then..
Perform 5 reps zombie squats with light load

Skill: front squat
5 sets of 4 reps @ 65-70% tempo 3111

WOD
10:00 AMRAP
5 DB burpee deadlifts - perform the burpee and deadlift the DB on the way up instead of jump
5 DB front rack squats
5 DB push press
50' front rack carry
50' farmer carry
35/20 20/15 *pick the weight to be something you can do a full round unbroken

Post WOD
3 sets not for time
18 banded good mornings
15 4- count flutter kicks
12 glute bridges - either banded or feet elevated on box

06.25.19

Warm Up
400m row, run or bike
then..

2 rounds of

single leg movements
https://www.instagram.com/p/BpYHZd7lxdZ/?taken-by=strengthcoachtherapy
6-8 reps each side for each exercise
1. Single leg deadlift + reverse lunge
2. Step up + reverse lunge
3. Lateral + curtsy lunge
And
6-8 reps of half kneeling bottom's up KB strict press


Mobility:
Squat mobility warm up: https://www.instagram.com/p/Bmjiu-xHGfG
Do each exercise for 5 reps
1. world's greatest stretch
2. hamstring rocker
3. pigeon + rotate
4. hip flexors
5. groiners
6. hamstring/hip flexor combo

Skill: sumo deadlift
5-4-3-2-1 reps building load- start at 55-60% 1RM conventional deadlift

WOD
15:00 EMOM
min 1: battle ropes x 45 seconds
min 2: sled push 25m 2/1 plates added
min 3: HSPU x 8-10 reps /piked hspu from a box / seated DB strict press

06.24.19

Dynamic Mobility, Activation and Warm-Up
T-Spine Stretch on a bench x 30 secondsProne 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:
Two sets of:
5 Banded Y Raises
5 Banded T Raises
5 Banded I Raises
Rest as needed

A.
EMOM 6:00
Snatch Lift-Off + Snatch

Sets 1-3: 70%
Sets 4-6: 75%


WOD
For Time
4 Rounds
10 power snatch 115/75 95/65 75/55
10 bar facing burpees
Rest 2:00
3 Rounds
400m Run

15 C2B pull ups/15 pull ups/ 15 ring rows

06.22.19 'Dietz'

Hero WOD "Danny Dietz"


    For Time
    1 mile Run
    26 Power Cleans (185/135 lb)
    80 Push-Ups
    1 minute Rest
    600 meter Run
    28 Front Squats (185/135 lb)
    50 Pull-Ups



*scale weight to 70% your 1RM clean, push ups to incline and pull ups to ring rows or standing on a band
Runs may be scaled to 800m and 400m




The "Danny Dietz" Tribute WOD was first posted on C4 CrossFit (Richmond, TX) as the workout of the day for October 5, 2014.

On a mountain high in the Hindu Kush of Afghanistan, in a deadly firefight with the Taliban, Navy SEAL Danny Dietz refused to quit, even though he had been hit four times.

Shot in the neck, he fell to the ground, but recovered to jam a new magazine onto his rifle. When ordered to fall back, he leaped off a precipice with the rest of his team, hit the ground, crawled to cover from incoming fire. Half-conscious and covered in blood, he was still providing covering fire for his team when he was struck by a fatal bullet. He died on June 28, 2005.

The steadfast determination that Dietz displayed in that long and brutal battle earned him the Navy Cross for valor and was evident more than a decade before, when the Littleton teen turned his life around after being kicked out of two high schools and landing in court three times.

06.21.19

Warm Up
2:00 Cardio choice
10 half kneeling KB press/side
5 lateral box step ups/side
10 glute bridges with feet on box
1:00 Cardio choice
10 KB swings
5/side Cossack squats
10 glute bridges with feet on box


Primer:
2 sets of 3 reps jerk dip @40-50% https://www.catalystathletics.com/exercise/414/Jerk-Dip/
then...
2 sets of 3 reps jerk balance @ 40-50% https://www.catalystathletics.com/exercise/193/Jerk-Balance/



Skill: presses

8 sets of 1+ 1+1
push press + push jerk + split jerk
rest 60 after each set
build load

WOD
10:00 AMRAP
20 KB swings 53/35
10 high plank KB pull thrus https://www.youtube.com/watch?v=T8ERO1P7hXk
Rest 2:00
10:00 AMRAP
50m (pylon and back) backwards sled pull 3/2 plates
100m farmer carry- 1 KB front racked, 1 KB OH

06.20.19

Warm Up:
Bike/Row 2:00 @ an easy pace

Into …

Banded hip flexor stretch x 30 seconds per side
Psoas marches with mini-band on feet x 45 seconds

Banded Clam Shell Isometric Hold x 30 seconds per side
Banded air squats x 10 reps
Fire Hydrant Isometric Hold x 30 seconds per side


Two sets of:
Side Plank Hold x 30 seconds per side
Air Squats x 15 reps
Wrist Stretch x 30 seconds (Place your hands on the floor and point your fingertips towards yourself.


WOD
35:00 AMRAP
800m Run

200ft Farmer Carry 35/25

400m Run

10 Strict Pull-Ups

200m Run

10 Goblet Squats 35/25

Scaled: 600/300/150, Ring Rows, Air Squats or lighter goblet squats

Rx+: 1000/500/250, 53/35 KB

Goal: 3 Rounds