05.08.19

Warm Up
Three sets of:
Row/ Bike 400m
KB single arm swings (light to medium weight)
KB Deadlifts x 5 reps (medium weight)Farmers Carry x 50′
Hollow body hold x 20 seconds



Mobility
Two sets of:
Banded Good Mornings x 10 repsShoulder Circles x 10 reps per side
Palm Up Band Pull-Aparts x 10 reps


Skill:  Sumo Deadlift
Set 1 – 6 reps @ 60%
Set 2 – 5 reps @ 65%
Set 3 – 4 reps @ 70%
Set 4 – 3 reps @ 75-80%
Set 5 – 2 reps @ 80-85%
Set 6 – 1 rep @ 85-89%
Rest 1- 2 minutes between sets.

Please do not sacrifice mechanics for load.


WOD
16:00 AMRAP

2 muscle ups or 4 strict dips
 2 deadlifts   275/185   185/125 
2 lengths sled pull- outside with big sleds 3/2 plates ( inside with small sleds if needed) 
*add 2 reps to the deadlifts each round

 Muscle up drills- in case you have an athlete who wants to do progressions for Muscle Up reps 
1. foam roller muscle up transition https://www.youtube.com/watch?v=b14kP98t3nU&feature=youtu.be 
2. large ring swings https://www.youtube.com/watch?v=q3QFiTQOlSY&feature=youtu.be 
3. box jump-up to full support https://www.youtube.com/watch?v=JHdL6srbAtI&feature=youtu.be
4. strict muscle up box assist  https://www.youtube.com/watch?v=d0_OvBG83I

03.01.19

Warm Up
2:00 bike/row
2 sets
lateral banded step overs (plate on floor) x 10/side
paused squat press out x 8 with 10-25#- at the bottom of the squat press plate straight out from chest
jump squats x 5- do not connect reps, reset your feet between each rep
then..

1 set

Bird dog x 10 with a 3 count pause at the top of each rep

Dead bug x 10 with a 3 count pause at the bottom of each rep
Side plank on elbow x 30 seconds per side



Mobility: shoulders and rotator cuff https://www.instagram.com/p/BtogGGPnJbN/
(just work on the banded part of these- skip the ring work)

1. Isometric ER with yelllow mini-band x 3 sets of 10 sec hold
2. Mini-band press x 10 reps
3. Mini-band ER x 10 reps
4. Pulsing ER with OH reach x 10 reps
5. Overhead ER x 10 reps

WOD
16:00 EMOM
min 1: barbell roll outs x 10
min 2: bike cals x 12/9
min 3: S2OH x 10 115/80 95/65
min 4: 5 TTB + 25 DUs or 50 singles


Skill: sumo deadlifts and jumps
6 sets of
1. 3 reps sumo deadlift @ 75% 1 RM conventional deadlift
2. 10 reps seated vertical jumps

01.16.19

Warmup:
2 rounds of:

    Straight Leg Row: 250M https://vimeo.com/151080923
    Inchworms: x 5
    Sumo Inchworms: x 5 -legs stay wide and you walk your hands and back to feet.
    Leg Abducted Rocking: x 5 each leg https://vimeo.com/155591154
    Sciatic Nerve Flossing: 1 minute each leg https://vimeo.com/130766387


Skill: sumo deadlift + bent knee hollow holds**
3 x 6 reps of sumo deadlift starting at 60% 1RM conventional deadlift and build load

**in between each set perform 20 second bent knee hollow hold- or hollow hold straight legs

Clean Primer:

4 sets of the complex at 35%of 1RM power clean
1 clean pull
3 tall cleans
1 hang power clean
1 power clean

WOD
15-12-9-6-3 power cleans 135/95 115/80 95/65
10-8-6-4-2 pull ups or ring rows
9-7-5-3-1 push ups

08.17.18

3 Rounds:
1:00 Light Row or Bike or Run
3 Scap Retractions + 1-2 Strict Pull-Ups
5 Hand-Release Pushups
:30s Deep Squat Progressions

2 Rounds:
12 Empty Barbell Deadlifts (6 Stiff-Legged, 6 Conventional)
15 Sit-Ups
12 Single leg good morings- barbell on your back and use one leg for the good morning- other can be on the floor behind the working leg or in the air behind the working leg- use good balance

Mobility for DL
1:00 each side of Hammer Nail Glute Mobilization: https://www.youtube.com/watch?time_continue=76&v=Y4bBHKjK2Bw


1:00 each side of Split Stance Adductor Mobilization: https://www.youtube.com/watch?time_continue=69&v=9W8JS9A9hDI


Skill: Deadlifts
Sumo deadlift + conventional deadlift
2 reps of each for 6 sets - starting at 55-60% and build load




WOD
3:00 AMRAP
200m run- out garage door and around to front door by bikes
8 power cleans 165/115   115/75   95/65
3:00 Rest

3:00 AMRAP
200m run
4 power cleans 185/125   135/95    115/75

06.20.18 'Grace-a-bel'

Warm UP:2 rounds:

2:00 bike or row 10 KB front racked lateral step ups 5 each side MB side toss to a partner 5 each side DB snatch

Primer: https://www.instagram.com/p/Bj9-O7WHXsj/?taken-by=marcusfilly   (last 3 exercises on this video)

- L-Sit Shoot Throughs on Parallette - Quadruped banded hip extensions - Glute Bridge V Walk Outs

Barbell Warm up 5 Good mornings 5 Back squats 5 Behind the neck presses 5 Stiff legged deadlifts 5 OHS

then... with empty bar or light weight 3 clean pulls 3 muscle cleans 3 push press 3 snatch pulls 3 muscle snatch 3 tall snatch

WOD Grace-a-bel 30 reps total (15 of each) alternate 1 rep clean & jerk and 1 rep snatch 95/65 Rest 5:00 5 sets of 4 reps sumo deadlift @ 70% 1RM DL

12.22.17

Holiday Schedule: Normal classes on the 23rd and 24th.  TTCF is closed on Christmas day.  Merry Christmas

Warm Up

2:00 Light Bike or Row

3 Rounds: 4 Samson Stretch Lunges (5 second hold in each) 6 Alternating Spiderman and Reach 8 Russian Baby Makers

1:00 Bike or  Row accelerating every :20s (slow, medium, fast paces).

Mobility for DL 1:00 each side of Hammer Nail Glute Mobilization: https://www.youtube.com/watch?time_continue=76&v=Y4bBHKjK2Bw 1:00 each side of Split Stance Adductor Mobilization: https://www.youtube.com/watch?time_continue=69&v=9W8JS9A9hDI

Skill: Sumo Deadlift 4 sets of 6 reps building load start at 60% 1RM regular deadlift

WOD For Time 3 rounds 10 DB clean & jerk 50/35   35/20 3 Bar muscle ups or 3 c2b pull ups + 3 dips

Rest 2:00

3 rounds 5 deadlifts @ 65% your 1 RM regular DL 3 strict HSPU - sub piked from the box

12.11.17

Warm Up:Coach led dynamic warm up jog in a circle changing movements as you jog 1. arm swings 2. high knees 3. butt kicks 4. shuffle 5. grapevines 6. skip Line Drills:inchworm with hollow position push up

straddle inchworm- move weight mostly to shoulders and then toe tap or toe drag up to your hands bear walk- hide ears with arms crab walk both directions lunge with arms OH Walk on toes/ heels

Mobility: partner shoulder stretch x :20 each person- on person sits on the floor, legs extended and arms extended overhead. Another person slides arms through their partners extended arms and around to their shoulder blades. Hands should rest on shoulders with fingers down and palms in. Squeeze the arms and pull slightly up while pushing into the shoulder.

Clean Warm Up

5 clean grip RDLs 5 clean high pulls 5 muscle cleans 5 front squats 5 clean grip push press 5 tall cleans 5 hang power cleans 5 cleans below the knee

Skill: Clean complex Clean pull + Clean + 2 reps Jerk set 1-2 @ 70% set 3-5 @ 75% set 6-7 @ 80% set 8 @ 85%

Skill: Gymnastics Complex from a box (scale to a plate) perform 1 rep pike hspu + 1 rep shoulder tap each side + 1 rep decline push up Keep adding a rep each round until failure. No rest between rounds

WOD: 8:00 AMRAP 8 HSPU sub piked from a box 10 SDLHP with KB 72/53 12 Wall balls 20/14 to 10' target