09.03.19

Warm Up
3 rounds:

100m run
10/side high pulls with light DB
5/side strict press with DB
10 PVC pass thrus
5 yoga push ups



Two sets of:
Bird Dogs x 8-10 reps
Deep Squat Progression x 5 reps


Mobility
https://www.instagram.com/p/B1ewbGLFylu/
Hip flexor hurdles x 5/side
parallette shoulder extensions x 10 https://www.youtube.com/watch?v=ry-bfjgd4Mo



warm up for gymnastics
https://www.instagram.com/p/BzxDXIeA6wD/


Bar muscle up drills:
https://www.instagram.com/p/B04z7G6AUGN/
1. hollow/arch swings with scooters
2. jump out of pool drill
3. banded hip drives to low racked barbell

4. banded bar muscle up transition drill


WOD
20:00 EMOM
min 1- 12 alternating DB snatch 50/35 35/20
min 2- 15/12 bike cals
min 3- max reps bar muscle up/ C2B pull ups/ ring rows in 30 seconds
min 4- 50 DUs or 100 singles


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

07.20.19 Anna's baby shower- Team of 3

WOD: Teams of 3

divide reps- one work, two rest
99 wall balls 20/14
99 DUs each person or 198 singles
99 TTB or hanging knee raises
99 cals row
99 box jump overs 24/20"

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.

06.12.19

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.

05.11.19 Bring a Friend Day

Bring a Friend Day

WOD
16:00 AMRAP
with a partner alternating rounds, one person has to complete an entire round before switching
1 strict pull up + 2 push ups + 3 air squats
2 strict pull ups + 4 push ups + 6 air squats
3 strict pull ups + 6 push ups + 9 air squats

keep adding one rep to the pull ups, 2 reps to the push ups, and 3 reps to the squats until time runs out.

Rest 4:00
as a team for max reps

2 rounds of:
1:00 max burpees
1:00 max wall balls 20/14
1:00 max double unders or singles

*team scores for today should include reps on part one and then total reps for both partners on round two

03.14.19 pi day

PI Day

Warm Up
2 rounds:

50 Single unders
5 strict press from behind the neck
5 snatch balance
5 snatch grip deadlifts
10 deadbugs (5 each side)
3 hollow body wall walks


Primer: 4 sets of the complex- build to 50% snatch 1RM
1 snatch high pull
1 slow pull power snatch (3 sec pull to knee)
1 power snatch



Skill: snatch

Power snatch with a pause at the knee for 3 seconds
4 reps @ 60%
4 reps @65%
3 reps @70%
then
snatch pulls
3 reps @ 80%
3 reps @ 80%
3 reps @ 85%
3 reps @85%




WOD: pi day workout 3.1415926535
Chipper wod- just have fun and sweat- grab a piece of pie on your way home!!

For Time
3 muscle ups- sub 6 strict pull ups
14 thrusters 115/75 95/65
15 burpee box jump overs 24/20"
9 Barbell bent over rows 115/75 95/65

26 pistols- alternating sides- sub a progression

5 clean & jerk 115/75 95/65

35 sit ups

Cash out: 314 single unders

09.17.18

Warm UP
3 rounds
200m Run or row

10 reps hike swing park with KB
10 reps power swing with KB
10 reps KB swing

Mobility:
1. Half-Kneeling Adductor Dips x 10 reps each side
This “open” position can be more comfortable for those with limitations to hip internal rotation. This option also provides ankle mobility benefits.
2. Split-Stance Hip Abduction End-Range Lift-offs x 10 reps each side
Here’s a good @functionalrangeconditioning inspired movement to build some motor control at end-range hip abduction to make ROM changes “stick.” Don’t let the hip “fall out.”
https://www.instagram.com/p/BmyBcA8lyyP (#4 and #5 on video)
3. Wrist/grip flexibility: 5-10LB. dumbbell, :30 of each exercise. Rest 1:00 and repeat all three.
    A. Side to Side
    B. Knuckles Up Curl
    C. Knuckles Around Curl
https://www.instagram.com/p/Bnow3PzHb_-/


WOD
4 RFT
15 Thrusters (95/65)
40 DUs (100 Singles)
15 Power Cleans (95/65)
40 DUs (100 Singles)