10.02.19

Warm Up
3 rounds https://www.instagram.com/p/B27sr34HVmj/

10 mountain climbers- slowly moving foot to hand
10 each side plank pike toe touches
10 Russian baby makers


Mobility: ankles

dynamic ankle series x 15 of each for 3 sets
A. bent knee hops
B. straight leg pop skips
C. small skater hops
D. horizontal supported hops against a wall

https://www.youtube.com/watch?v=5K0cNwpHxDw&feature=youtu.be


Skill: tempo front squats
2 tempo front squats (42x1) + 4 front squats- no tempo
Every 2:00 for 12:00 at 65-75% front squat 1 RM


WOD
10:00 AMRAP
strict pull ups or banded pull ups
2-4-6-8-10...
alternating pistols
4-8-12-16...

keep adding reps until time expires
pistol substitutions:
*heel drop off plates
*toe tuck behind ankle
*elevated heel or added weight in front
*pistol from the side of a box

Here is video of some: https://www.instagram.com/p/BxC92wWlDXa/


Extra Mobility to continue on from our monthly challenge- 10 minutes each day will make a difference!
pigeon pose 1:00 each side
single leg forward fold 2:00 each side
thread the needle 1:00 each side
happy baby pose 2:00

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

04.09.19

Warm Up

Run/Row/bike 400m
2 rounds of:
10 skaters each side- keep upright, don't touch the ground with hand. Push through the glutes and hamstrings
10 two-legged pistols
10 box step downs- touch the toe to the floor and drive up
5 sumo inchworms


Mobility: shoulder flow by Marcus Filly
https://www.instagram.com/p/BiPe2a0h40w/



Skill: Single leg movement
Pistol progressions to practice https://www.instagram.com/p/BrnZ8X6ghIu/
Complete 6-8 reps each side for each exercise

1. Narrow Squat
2. Toenail Spot
3. Single Leg Ankle Spot
4. Narrow Squat to Single Leg Stand
5. Pistols


Front rack box steps ups
3 sets of 6 reps/side with moderate weight based off of your test set last week. If you didn't do the test last Thursday then you need to find your 10 rep max today.

WOD
For Time
2-4-6-8-10-12
alternating pistols
SDLHP 115/75 95/65
ring push ups
25 DUs or 75 single unders after each set of reps

01.17.19

Warm Up
3 rounds of:

50 single unders
10 (5 each side) half kneeling KB strict press
10 two-footed pistols
30 second deep squat KB pry- hold that KB in the goblet position and pry apart the knees with your elbows



Mobility:
1.  Thoracic rotations x 5 each side https://vimeo.com/261205649
2.  yoga push up x 5 reps https://vimeo.com/261203904

3.  wrist extensions x 10 reps - with an empty barbell allow your wrists to start in full extension and then slowly and controlled allow the barbell to come down to the fingertips or as far as you can go and then extend back up.

4.  Ankle mobility with a green mini-band. Perform 10 reps on each side with the band around the lowest part of your shin. Move your knee forward without letting your heel pop up and aim your knee towards your pinky toe.


Skill: behind the neck strict press
4 sets of 5 reps
35%-40%-45%-50% of your push press max



WOD
Every 4:00 for 4 sets
30 second sprint bike or row
20 alternating pistols or sub Cossack or a pistol progression
10 KB swings 70/53



Post WOD: core https://www.instagram.com/p/BsTHPoglMLJ/
3 sets of
6-8 KB Floor Press
15sec Dual KB Hollow Flutter Kicks
6-8 KB Glute Bridge Floor Press
15sec Dual KB Hollow Rocks

01.04.19

Warm up
3 rounds
9/6 cals bike or row
12 air squats- 3rd round do Cossack squats

then...
https://www.instagram.com/p/BqJFAXxl-71/
1-2 rounds of:
6-8 Single Arm KB Turkish Sit Ups
6-8 Single Arm KB Z Press
4-6 Half Kneeling KB Windmill

WOD
21:00 EMOM
min 1: 15/12 cal bike
min 2: 10 HSPU or 6-8 piked box hspu
min 3: 12 alternating pistols


Core Finisher
https://www.instagram.com/p/BrdLdvUlxwX/
10sec Dual KB Hollow Hold
10sec Dual KB Hollow Flutter Kicks
10sec Dual KB Hollow Rocks
rest as needed x 6 sets

11.26.18

Warm Up

1:00 jumping rope
:30 jumping jacks
:30 deep squat progressions
then..
2 rounds
15 second active bar hang
6-8 reps supinated ring row with a slight pause at the top
then..
2 rounds
10 banded good mornings
10 body weight Kang squats https://www.youtube.com/watch?v=p2cQp1aAWjc



Mobility: https://www.instagram.com/p/BqOqcn0FVvX/

10 reps of each exercise
1. single leg RDL no weight
2. banded pull throughs
3. split stance reach to toes
4. KB (heavy) deadlift


Set Up: https://www.instagram.com/p/BqGoi40hpUO/

Skill: Deadlifts

10 reps @ 50%
10 reps @60%
8 reps @ 75%
5 reps @ 80%
1 rep @ 85%
1 rep @ 90%
1 rep @ 90+%


WOD
6:00 AMRAP
3 ring dips
10 alternating pistols
*4 lengths shuttle run 25'
each round add one length shuttle run

09.28.18

Warm Up

3 rounds
Run 200 m
Wall sit with a KB press- KB in each hand (go light). Maintain a good wall sit while strict pressing the KBs. Perform 10 reps each round. https://www.instagram.com/p/Bn_-S88jY-B



Ankle stretches or foam roller of the calves 2:00

Glute Activation with mini-band https://www.instagram.com/p/BmwtGtUnhn1
 then..
pistol progression https://www.instagram.com/p/BnCPVe_nchy
1. With one 45# plate and start with a touch down squat. Hinge your hips back and bring your chest forward to engage your glutes and remain in balance. Your foot should be fully engaged to the ground and bodyweight spread evenly across the entire foot – not all in the heel. Squat down until you tap your heel down ever so slightly before returning back up.✅

2. Progress to 2 or 3 stacked plates if the above exercise gets too easy.

Skill: Front squat
2 sets of 4 reps @70%
2 sets of 3 reps @ 75%
2 sets of 2 reps @80%

WOD
Buy In: 100m (pylon and back) sled push- no more then 2 stops so weigh the sled accordingly
12:00 AMRAP
12 alternating pistols- sub Cossack squats
10 alternating DB snatch 50/35
4 burpee box jump overs