09.24.19

Warm up

2 rounds
300m run or row
6-8/side KB front racked drop back lunges- stand on a plate and drop one foot off plate into a lunge position
20 second hollow hold
6/side shoulder taps with a one second pause

Mobility

Shoulders: parallette shoulder extensions x 10 https://www.youtube.com/watch?v=7GLMYwLE47c
Glute Activation https://www.instagram.com/p/Byb5rtcgUiB/
1️⃣ 10 single leg hip thrusts⁣⁣
2️⃣ 10 eccentric single leg hip thrusts (2 up/1 down)⁣⁣
3️⃣ 10 B-stance hip thrusts⁣⁣
4️⃣ 10-sec pause single leg hip thrust ⁣⁣(at the top)

then..
https://www.instagram.com/p/B2jpDNhAcdv/
Squat Y's x 8 each side with no more than 5# plates
**Big key with this one....don't rotate your back as your arms lift up. Keep all the work on the shoulders.⁠


Barbell Warm Up
3 reps of each movement
good morning
back squat
behind the neck press
overhead squat

Barbell Cycling practice
5:00 EMOM
3-5 reps power snatch @ 65-70%

WOD
14:00 AMRAP
5 power snatch 115/75 95/65
15 TTB or hanging knee raises
15/12 cals bike

Mobility Challenge 9/22-9/29
1:00 each side supine twist
1:00 down dog
3:00 seated straddle
3:00 child's pose
1:00 each side dragon pose

1min= 1 rep

09.09.19 Two-Parter

Warm Up
2 sets of
Assault bike 1:00 - last 10 seconds sprint
Row 1:00 - last 10 seconds sprint


Primer:
2 sets of:
2 TGU each side
banded hollow lat pulls x 10 reps https://www.youtube.com/watch?v=mTgIKeYI2zc
6-8 bent over barbell rows


Mobility:
tall kneeling anti-extension press x 10 reps https://www.instagram.com/p/BsVjW1fBLzL/

https://www.youtube.com/watch?time_continue=34&v=lJTa2XIo-jw
tabletop bridgex 30 seconds with fingers out and then fingers facing into you

greatest stretch alive x 5/side


Barbell Warm Up
with an empty bar complete 5 reps of the following:
1. snatch grip behind the head press
2. snatch grip behind the head press in a quarter squat
3. jumping squats with barbell on your back- continuous
4. Cossack squats with barbell on your back- but you can take it off it needed
5. muscle snatch from the hang

WOD
21-15-9
power snatch 115/75 95/65 75/55
TTB or hanging knee raises
HSPU or piked from a box or downward dog hspu

Rest 2:00

then complete in a 4:00 time cap
200m run- 4 lengths from the start line to the white line and back
10 sandbag cleans
50m sandbag bear hug carry


*choose a sandbag that allows you to get all work done under time cap

Mobility Challenge
9/8-9/14
Spend 1 minute pigeon pose (R)
Spend 1 minute pigeon pose (L)
Spend 2 minutes seated cross shin pose (R)
Spend 2 minutes seated cross shin pose (L)
Spend 3 minutes saddle pose

Spend 2 minutes puppy dog pose

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"

11.14.18

Warm Up
3-4 Sets - Move slowly and with intention through all of the following movements.

10 Quadruped Thoracic Rotation/side   https://www.youtube.com/watch?v=4dE4KmmfKiI
30sec Reverse Plank

15m Quadruped Crawl (move very slow and deliberately - get the shoulders warmed up)
One round of the kip cadence-  2 kip swings + 2 tuck ups + 2 TTB

Primer: Banded shoulder flow
Banded shoulder warm up 5 reps each movement
https://www.instagram.com/p/BiM-3q9BvNr/?taken-by=marcusfilly




Mobility:
Plank with Forward Reach x 10 reps https://www.youtube.com/watch?v=foFspY9UDho&feature=youtu.be
Plank with Lateral Reach x 10 reps https://www.youtube.com/watch?v=quoQ4RZDvwk&feature=youtu.be
Plank with Forward Taps x 10 reps https://www.youtube.com/watch?v=SP0ofuo8tiM&feature=youtu.be
Plank with Lateral Taps x 10 reps https://www.youtube.com/watch?v=q4RZ1YSj_h4&feature=youtu.be

Skill: bench press
5 sets of 2 reps starting at 60% and building
in between sets complete 10 (5 each side) Cossack squats

WOD
For Time or time cap 20:00
100 TTB
every time you come off the bar do 5 push ups
or

100 K2E
every time you come off the bar do 10 push ups
or

100 hanging knee raises
every time you come off the bar do 15 push ups

cut off athletes from push ups after 10:00. Just continue with TTB at that point.