07.18.19

Warm Up
One set of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
then...
12 Alternating Curtsy Squats
12 Alternating Cossack Squats
12 Band Pull- Aparts



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: 8:00 EMOM
min 1: gymnastics skill or drill of your choice

min 2: large PVC with KB balanced- overhead hold x 30 seconds- rack a PVC (thick ones) and take two red or yellow bands doubled up and hang a 18-26# KB off each end.

Some Ring stability drill examples:

https://www.instagram.com/p/By-zAluAsp0/
https://www.instagram.com/p/Bul-aDiA95c/
rings- transition and dips https://www.instagram.com/p/BpKyOShhuNW/


more drills in this document: https://docs.google.com/document/d/1hufByUhXa2WCVXrqQ-dd8uIRmjNvE5s8v87cDq25EMU/edit

WOD- interval wods provide some rest time but this one has your rest from the rower being manmakers. Give people a few seconds to transition off the DBs and back to the rower. We are still looking for a good push on the rowing so don't use this time to rest.

Every 4:00 for 3 rounds
row 500m/400m
remaining time max reps manmakers 40/25 30/20

*record total manmaker reps*
manmaker = row right + row left + push up + squat clean + press
focus on not opening up on the rowing of the DB- square up the hips. A wider foot stance helps and keeping the core engaged. Also hit the full extension on the clean to the press. That hip drive will help you move your DBs overhead.

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

04.29.19

Warm Up
300m run/row/bike
2 rounds:

Prone Y,T, W's x 10 reps each https://www.youtube.com/watch?v=DREKi2KYkOU&index=11&
slow to fast goblet squats x 10
TGU x 2 each side

Mobility:
5 each side Bear rolls https://www.youtube.com/watch?v=hDwTZFZ7kI8
10 x foam roll up the wall https://www.youtube.com/watch?v=rfLd0x2xyQM
10 x shoulder taps with a 1-2 second pause

Skill: 10:00 EMOM
min 1: gymnastics skill of choice
min 2: static hold of choice- wall sits, L-sit, sumo squat, hollow hold, shoulder extensions, holds on rings or bar

WOD
For Time
400m run
15 thrusters 95/65 75/55 65/45
400m run
12 thrusters 135/95 95/65 75/55
400m run
9 thrusters 155/105 135/95 95/65
400m run
6 thrusters 175/115 155/105 105/75

11.30.18

Warm Up
2:00 bike/row/run
2 easy rounds of:
10 hollow rocks
10 half kneeling KB strict press (5 each)
15 RDL with light weight on barbell
20 hip bridges- no weight. Use a bench with heels on bench, back flat on ground. Drive hips up to a bridge position. Squeeze glutes

Mobility:
With a thera band perform 10 reps of the following:
1. W holds :05 each
2. pull aparts
3. diagonals
4. pass thrus

Wrist flow- https://www.instagram.com/p/BevdU-7BzT9/


Rack a barbell and tricep smash x :30 each side


Skill: tempo front squats
take 3 seconds to descend and 2 seconds to hold at the bottom
3 reps @ 60%
2 reps @ 65%
2 reps @ 70%
1 rep @ 75%
1 rep @ 75%- yes again



WOD
For Time
1,2,3,4,5
heavy lift (between 75-80% max)- such as cleans, deadlift, squat, snatch, press
gymnastics movement (difficult but doable)- such as ring/bar muscle ups, strict pull ups, strict dips, strict hspu, handstand walk for distance, L-sit hold

11.07.18

Warm Up
4 Rounds For Time @ 75% Effort
Run/Row 200m
6 DB Snatch R
6 DB Push Press R
6 DB Snatch L
6 DB Push Press L

*Goal is to stay very sustainable. Use this to warm up and get your breathing going for the day. Choose a DB weight to go unbroken with.


Mobility:

shoulder prep flow: https://www.instagram.com/p/BiPe2a0h40w/?taken-by=marcusfilly



BB warm up

5 snatch grip RDLs
5 snatch high pulls
5 muscle snatch
5 OHS
5 snatch grip push press
5 snatch balances
5 hang power snatch

WOD
12:00 EMOM
min 1: 3-5 reps gymnastics choice movement
min 2: 3-5 reps squat snatches 135/95 115/75 95/65
min 3: 3-5 reps gymnastics choice movement (can be same or different as the first)
min 4: 3-5 reps thrusters 135/95 115/75 95/65


Post WOD abs
https://www.instagram.com/p/BplJWyon21l/
Complete 2-3 rounds with 10 reps each exercise

1. open chain trunk rotation
2. lat pullover in the deadbug position
2. deadbug position- weight stays overhead- straight leg raises

03.28.18

Warm Up:3:00 easy on the bike or row

Band Assisted Hip Flexor Stretch x 30 seconds per side Deep Squat Progressions x 5 reps

Banded Monster Walks x 20 reps fwd/backward Banded Lateral Walks x 20 reps each direction

then....

One set of: Shoulder Circles x 10 each direction Prone Plank Hold x 30 seconds Scap Push-Ups x 10 reps Rest 30 seconds Push-Ups x 10 reps KB Windmills x 5 reps per side Turkish Get-Ups x 3 reps per side

then...

warm up for specific gymnastics movement you will use in the wod

1. cast swings, rings swings, pop swings

2. toe tap swings, knees to bar with the toe tap swings, air chair swings

3. lat activation on ring rows, lat activation on bar, hollow/arch bar swings,

4. pistol progressions

5. handstand kick ups, wall walks, wall slides, thigh taps, hspu, handstand walks or holds

then...

Warm up with a barbell for the 1 rep of heavy for the wod

WOD

20:00 EMOM

every minute complete 1 rep of a heavy barbell movement + 1-5 gymnastics movements of choice

you can split up the gymnastics in sets if you have more then one to work on