03.30.2020

Full WOD details are found on SugarWOD

Home Weightlifting
Press behind the neck 2 x 10 reps
Press in a split 2 x 10 reps
Push jerk behind the neck in a split 3 x 5 reps
Tall split jerk 3 x 5 reps



WOD
Quarantined Nancy
5 RFT
15 weighted squats or OHS if you have a barbell
400m run

Or if you aren't in a position to run outside

For Time
75 hollow rocks
50 DB renegade rows- you can do this with a single DB and switch sides every 5 reps



Core Conditioning
4 sets of hip drops from a side plank - 20 seconds on, 10 seconds off right side4 sets of hip drops from a side plank- 20 seconds on, 10 seconds off left side

then..
4 sets of hollow body hold or bent knee hollow hold
20 seconds on, 10 seconds off

03.19.2020 WOD + At Home

Warm Up
2:00 cardio choice
2 rounds:
10 cycle squats- place a 10/15# plate on floor- heels on the plate and squat with tempo- 31x1
15 banded lat pull downs
2 rounds:
PVC pass thrus standing, bottom of squat and prone x 5 each
PVC OHS x 15
10 bird dogs



Mobility:
QL walks https://www.instagram.com/p/B8KaFgxljE-/ x10 reps each direction
hip hurdles with KB on floor leg moving around x 10 each leg
thoracic rotations x 5/side
deep squat rotations x 5/side



Super Set 3 sets of
landmine RDL x 8/side
landmine twist x 10 each side
build load from one plate added to barbell

WOD
3 rounds
14 Single arm DB OH walking lunges (7/side)
10 DB front squats

rest 2:00

30 Renegade rows 50/35 35/20 (row right, row left, push up)

directly into
3 sets
30 seated low banded rows- band is chest height and you row like on a rowing machine
30 banded tricep push downs

At Home WOD
You can do all the gym wod with the exception of the banded work.

ABs or at Home WOD no equipment
20-15-10-5
hollow rocks
shoulder taps in a hollow position
run 200m after each set

09.10.19

Warm Up
3 sets https://www.instagram.com/p/B1go4WwFun1/

High to Low Chops (low to high) - 10/side
Rotational Slam Balls - 1:00 of work
Plank KB Pull Through - x 5 reps/side



Mobility:

https://www.youtube.com/watch?time_continue=29&v=6V8LE8q3cIQ
Goblet squat with curls and heartbeats x 5-10 reps of each movement

parallette shoulder extensions x 10 reps


Gymnastics Conditioning https://www.instagram.com/p/B1b5Sp7ARRa/

COMPLEX - 2 sets of both progressions
📍Progression #1
•2 tricep pushup (3 count down - 1 count up)
•2 push ups
•2 tricep pushup (1 count down - 3 count up)
•complete 20sec handstand hold after each round (or pike hold off box)
.
📍Progression #2
•2 box piked hspu (3 count down - 1 count up)
•2 box hspu or 4 shoulder taps
•2 box piked hspu (1 count down - 3 count up)
•complete 20sec handstand hold after each round
.
🔑 KEY POINTS:
•Body is tight!
•For pushups - start/end in hollow each time
•For box - stack hips over hands/shoulders
•Create a tripod at bottom

WOD
3 Rounds
max reps for each station
1:00 tire flips
1:00 renegade rows 50/35 35/20 - row left, row right, push up
1:00 lateral MB toss to wall- switch sides half way
1:00 rest

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

03.07.19

Warm Up
Two sets of:
Row x 2 minutes @ 2:10+ pace
Scap Push-Ups x 5 reps
Push-Ups x 10 reps
Goblet Squats x 15 reps 50/35


Mobility: mulit-planar hip

1. 6 reps each side lateral lunge to cross behind
2. 8 reps each side wall hip airplanes
3. 8 reps each side 90/90 hip switches
4. 3 reps each side (1 rep is the 3 directions) 3-way single leg deadlift



Skill: 10:00 EMOM
min 1- 7 back squats- from the rack 185/125 135/95
min 2- 10 hip thrusts- back on a bench- barbell loaded to 115/75



WOD

Complete as many rounds as possible, at 80-85% intensity, in 20 minutes:
50 Foot Reverse Sled Drag (heavy)- attach the straps to the small sleds- this distance is one length of the gym from the garage door to the wall ball wall.
400 Meter Row
10 Renegade Rows 35/20 20/15 *row left, row right, push up*
15 Box Jump Overs (24/20″)

02.03.19 Swim WOD

16:00 EMOM
min 1- 50 swim + deck out
min 2- 8 goblet squats + 5 sit ups
min 3- 10 second wall kick + swim to mid pool and back + deck out
min 4- 6 renegade rows - row right, row left, push up

10.16.18

Warm Up

2 rounds

200m run
10 single leg RDLs (5/each)
10 steps death march https://www.youtube.com/watch?v=2o_lal2jpQc
10 lateral box step ups (5/each)


Mobility:

Hip mobility drills: 1. have a partner hold out a PVC. You step over the PVC laterally with your arms in a prisoner stance (hands behind the neck, elbows need to stay pointing out) x 5 steps each side
                                  2. have a partner hold out a PVC and you step underneath laterally x 5 each side
                                  3. use the foam roller and laterally move leg over roller with arms in prisoner stance x 5    each direction.
                                  4. use the form roller and move leg behind and around the roller x5 each direction
https://www.instagram.com/p/Bkv_6zQniU2

Shoulder warm up: https://www.instagram.com/p/BiPe2a0h40w/?saved-by=tangletowncrossfit




Primer: 10:00 EMOM
min 1: deadlift x 3 reps- start this at 60% and build steadily from there to a heavy set of three for the day.

min 2: hspu x 5-7 reps - if you are working towards your first handstand pushup, or inconsistently have repetitions here, we can modify with 5-10 repetitions of any of the following to build our overhead pressing strength:
                  A. pike push ups off a box or floor

B. strict dumbbell presses

                  C. full push ups to the floor

WOD

For Time

10,9,8,7,6,5,4,3,2,1

renegade rows  50/35   35/20  (row right side, row left side)

DB step ups  24/20"   50/35   35/20

Double unders  50,45,40,35,30,25,20,15,10,5   or x 2 single unders

05.07.18

Warm Up 3:00 bike/run/row/jump

6-8 plank walk outs

6-8 each side single arm ring rows

6-8 each side single leg banded good mornings

Primer: hip flow series https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly

Skill: stamina squats week 5

Every 90 seconds for 6 sets (9:00)

1 front squat + 3 back squats @ 70-85% of your front squat 1RM

all four reps are done in the 90 seconds

WOD

4 rounds not timed

Plank hold x :45

Renegade rows x 5 40/30 30/20 (row, row and push up)

DB OH carry- both DBs are extended overhead- pylon and back

Sit ups x 20 (or GHD sit ups)