09.05.19

Warm Up
2 rounds:
100m run
20 feet walking lunges
15 sit ups
10 ring rows
3 wall walks

Mobility:
https://www.instagram.com/p/B1mVhIbApls/
Prone single arm weighted extensions x 10/side
Banded push ups x 10 - work slow to fast tempo
Banded ankle distraction x 30 seconds/side
https://www.youtube.com/watch?v=zWQemDuLSPg

Handstand walking progressions from beginner to advanced: https://www.youtube.com/watch?v=YEKUiiFugBc&feature=youtu.be


Beginner:

1. HS march from a box
2. Wall facing HS march
Intermediate:
1. Single leg thigh taps- wall facing
Advanced
1. Side pressing HS walk
2. HS marching freestanding


Gymnastics conditioning
9:00 EMOM
min 1: handstand walk or handstand hold for 45 seconds

min 2: pistols x 5/side or pistol progression x 5/side

min 3: sandbag carry 50 feet as heavy as possible or sandbag hold for 45 seconds

WOD
5 RFT
30' sled push heavy- add 2-3 plates on sled (30 feet is only two sections of concrete)
12 burpees



Monthly Challenge
Mobility Challenge 09.01.19 (AMRAP – Reps)

Spend 1min Couch Stretch (R)

Spend 1min Couch Stretch (L)

Spend 2min Single Leg Forward Fold (R)

Spend 2min Single Leg Forward Fold (L)

Spend 3min Standing Straddle

Spend 2min in Bottom of Sumo Squat

1 Rep = 1min

0816.19

Warm Up
Bike or row 400m
20 steps each direction (forward, backward, lateral) banded walks
8/side hip swings over a bench- (1:30 on the video) https://www.instagram.com/tv/B0mUcOElQOz/?utm_source=ig_web_copy_link

10 of each with theraband: pull aparts horizontal, diagonal and overhead




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 https://www.instagram.com/p/BwkLxo5gyDQ/
Cossack squats x 8/side



Skill: leg single + gymnastics

3 sets of 8 each side single leg step up with front racked barbell
In between sets of step ups, perform drills for your gymnastics in the wod

check out my google doc for several drills on strict, kip or muscle up https://docs.google.com/document/d/1hufByUhXa2WCVXrqQ-dd8uIRmjNvE5s8v87cDq25EMU/edit?usp=sharing


**general rules on front rack step ups
1. Box height should be slightly above your knee
2. Maintain a 'slower down faster up' tempo
3. All reps should be totally under control
4. Your non-working leg shouldn't step on the box until you completely stand up with the working leg.
5. Step off the box completely between reps; however, if you have a hard time getting your foot back on top of the box it's okay to leave it on the box for all reps.

** if the front rack position is the limiting factor you can switch to a back rack**


WOD
4 RFT
sled push 50 feet- add one plate to sled
2 ring muscle ups/ 4 dips + strict pull ups/ 6-8 banded tempo pull ups
sled push 50 feet
12 alternating DB snatch 50/35 35/20 RX+ 70/50

07.19.19

Warm Up
3 rounds
100m run
2 TGUs each side
10 total over/unders on a racked PVC or a band across the J hooks
10 each side landmine twist https://www.youtube.com/watch?v=iL700kC_DMI



Skill: bench press https://www.instagram.com/p/BsQwEiOFq6a/
arching your upper back in a bench press promotes better recruitment of the lower fibers of the pec muscles, which means that a larger portion of your chest muscle fibers will be activated to produce force.

Arching your upper back and retracting your scapulae back together, the shoulder joint is now in a fully abducted and externally rotated position. This position of the humerus is a safer and much more stable to push from.

6 sets of 3 reps building load but not exceeding 80% 1RM
in between sets perform one of the following movements for 10 reps (5 each side)

• pistols

• feet on a plate - cyclist squats- no weight https://www.instagram.com/p/Bzs7OH6lsIv/ (check out the first video here)

• Cossack squats

• drop back lunges- one foot on a plate and drop back into a lunge (this is on the video above, second one)

WOD- make the sled a moderate challenge with adding one plate and only pushing 30 feet. The SDLHP should be light enough to go unbroken on sets. Drive through the hips first before pulling the barbell. On the push ups, we are looking for chest on the floor, hands come off the ground, and then push from the mid-section first for a full body movement- not just moving from the arms in this push up.
4RFT
sled push 30 feet- add one plate to sled (45-35 or 25)
12 alternating pistols sub a progression or Cossack lunges
10 SDLHP 115/75 95/65
5 push ups- hand release

07.13.19 Bring a Friend Day -relay wod

WOD:

20:00 AMRAP
split the class up into three teams
this is a relay against your buddies on the other teams
Order of the relay- waterfall style- no person from behind can pass someone in front
1. sled push to the pylon and pull back to the start line. Sleds should have 15# plate added
2. at the pylon complete 4 sandbag cleans + sandbag carry from the pylon to the fence and back to the pylon. Leave the sandbag there for your teammate.
3. run around the building to the side door by the bikes
4. complete 8 lateral burpees over a parallette- run outside the garage door to tag a teammate or go again.

07.03.19 No 6:30pm Class

Warm Up

2 rounds:
100m run
10 single leg RDLs each side
5/side hip flexor kicks
5/side spiderman lunges
5 sumo inchworms

Primer: Bulgarian Split squats
3 sets of 10 reps each side- no weight

WOD
7mins AMRAP
Reverse Sled Drag 25m
5 Strict or Kip HSPU
Sled Push 25m
10 Kettlebell 2-arm Deadlifts

rest 3mins

7mins AMRAP
Assault Bike 15/12 Cals
12 Alternating Pistols (bodyweight)
9 push ups

*Sub Prisoner Box Step Up for Pistols today if needed

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

05.16.19- How many?? with partners

Warm Up

3 sets of
5 broad jumps
10 rower pike ups- feet on the seat, hands on the floor
6-8 half kneeling landmine press/ arm- empty bar then light load

Mobility: T-spine https://www.instagram.com/p/BxD6I7LhtnE/
1. 8/side x split stance t-spine rotations
2. 6-8 reps scap push up plus to bent knee downward dog
3. 8/side x spiderman rotations off MB


Skill: strict press
6:00 EMOM
3 reps every minute @ 60-65%


WOD 4 stations 20:00 total time- score is total reps completed
Partners- complete each station for max number of reps.
4:00 work, 1:00 transition

station one: how many sled pushes can your team do? 50m push/ 50 m walk next to partner- sled should be empty. Move it quickly. (there is a white spray painted line outside near the end of our building. The distance from our start line is 50m)

station two: how many times can you throw a sandbag over a racked barbell? The barbell should be above hip height. Use the Rogue bags or the wreck bags. You throw over then your partner throws back.

station three: how many thrusters can you do? 115/80 95/65 . One work, one rest.

station four: how many times can you laterally throw the medicine ball to your partner? MB 20/14#. Minimum distance between the two partners should be 8 feet- just one inch off the width of our floor mats per person.