11.21.19

Warm Up
bike/row 30 seconds
banded monster walks- 20 each direction
bike/row 30 seconds
banded air squats x 15 reps
bike/row 30 seconds
banded glute bridges x 15 reps
bike/row 30 seconds
shoulder circles x 10 each direction

Mobility:

https://www.instagram.com/p/B0GnYEnHJxG/
Goblet squat with dorsiflexion stretch x 30 seconds

Sit squats- focus on range of motion x 10 reps

https://www.instagram.com/p/Bzn6M46AkaI/
Prone Floor Angels x 10 reps



Skill: back squat day 6

super set of
A. Back squat 5 reps @ 50%, 55%, 60%
B. Barbell bent over rows 3 sets of 5 reps moderate weight
then..
super set of
A. Front squat 5 reps @ 40%, 43%, 45%- taken from the back squat 1RM
B. Barbell reverse grip bent over rows 3 sets of 5 reps- same weight as above


WOD
16:00 EMOM
min 1- 100' farmer carry- heavy KBs each hand
min 2- 100' sandbag carry- bear hug
min 3- 40' seated sled pull - mini-sleds add 3/2 plates
min 4- max cals bike
*record total calories

November Rowing Challenge
Workout 7

EMOM x 20:00

30 second row for cals/ 30 sec rest

Workout 8
4 sets for consistency
2:00 max cals
2:00 rest

Workout 9
EMOM until failure
16/13 cals row

RX+ 20/16
Scaled 14/11 or 12/9

09.16.19

Warm Up
400m run or row
then
3 rounds
10 elevated ring rows (tempo- 3 second down)
8/side weighted step ups
50' DB overhead walk- each hand has a DB

Mobility
4 eccentric pull ups- 4-6 second descend
30 sec/side banded ankle stretch
5 Kang squats
15 banded glute bridges both with wide and narrow feet


Skill: barbell cycling
Every 2:00 for 12:00
5 reps TNG power cleans- choose a load and stick to it for all rounds
185/125
175/115
155/105
135/95
115/75


WOD 24:00

3 Sets in 6min
1/2 Kneeling Slam Ball Rotational Throws x 10/side
Barbell Roll-Outs x 10

R: 2min

3 Sets in 6min
Sandbag Carry x 100ft
Double KB Overhead Carry x 100ft

R: 2min

3 Sets in 6min
Rower Pike Ups x 10
Weighted Plank x 1min

Monthly Mobility Challenge
Week Three
Lizard pose 1 min/side
Seal Pose/ Sphinx 2 mins
Frog pose 2 mins
Saddle pose with eagle arms 1 min/side with arms
Table top 2 mins
1 min= 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

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

08.01.19

Warm Up
75 DUs or 150 single unders
3 x DB complex
50 DUs or 100 single unders
3 x DB complex
25 DUs or 50 single unders
3x DB complex
**DB complex= Ren. Row (left + right) + DB Burpee DL + Hammer Curl - with the hammer curl make sure the elbow stays stable and the back doesn't move. Hold the DB like a hammer (upright).


Mobility:
Abduction bias RNT goblet squats x 10 reps each side https://www.instagram.com/p/BzGI8fpFW0C/ (1st video)

Hip flexor kicks x 10/side https://www.instagram.com/p/BwkLxo5gyDQ/

Cossack squats x 10/side- low with a 1-3 second pause


Skill: Landmine RDLs
3 sets of
10 each side single leg landmine RDLs with added weight to bar
https://www.bing.com/videos/search?q=landmine+rdls+marcus+filly&view=detail&mid=D26E82FC61AF396CF817D26E82FC61AF396CF817&FORM=VIRE


WOD
2 RFT
75 air squats
10 sandbag cleans- heavy 70/50 wreck bag or 150/100 Rogue bag
50m sandbag carry- bear hug

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.

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.