09.19.19 'Run Farmer Run'

Warm Up
2 rounds:
100m run
5/side lateral box step ups
5/side Bulgarian split squats no weight
3-5 eccentric pull ups
25 feet perfect stretch walk



Mobility:

Pallof press for core stability x 3 sets of 3 presses- take 5 seconds to press out and back
https://www.instagram.com/p/B2CaOxzg7of/box stretch with PVC x 5 good exhales
deep squat hold- pry open knees with elbows and rock on ankles x 45 seconds

Skill: front or back squats
5 reps @ 60%
4 reps @ 65%
3 reps @ 70%
2 reps @80%
1 rep @ 90%

in between squat reps perform one of these banded movements:
A. banded pull downs- single arm or double x 25 reps
B. banded face pulls x 25 reps
C. banded pull aparts- horizontal x 25 reps

WOD
'Run Farmer Run'
800m run + 50m farmer carry heavy
600m run + 100m farmer carry moderate
400m run + 150m farmer carry light
200m run + 200m farmer carry light


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

10.23.18

Warm Up

 3 rounds

10 step death march- light DB in each hand https://www.youtube.com/watch?v=ZGchgrQLfno
10 lateral banded walks each direction
20 sec side plank hold each side

Skill:
Single leg posted RDL (foot up against the wall)
4 sets of 6 reps each side (KB in each hand)


WOD
30:00 EMOM
min1- bike cals 15/12 fast paced
min 2- 200m run- out the garage door and back to the front door
min 3- TTB x 12 reps or sub hollow rocks x 16 reps

10.11.18

Warm Up
3 rounds

25 single unders
2 spiderman + reach each side
4 push ups
6 PVC OHS
then...
2 sets of
3 inchworms + 7 Barbell OHS

then...
Snatch barbell warm up
2 sets of
3 good mornings
3 back squats
3 snatch grip presses- behind the neck
3 stiff legged deadlifts- snatch grip
3 hang muscle snatch



Technique Primer:
5:00 EMOM- build load
  
hang power snatch + overhead squat with a pause - :05 pause, then do
hang power snatch with a slight pause before you squat-:05 pause, then do
hang squat snatch
 all on a minute

WOD
5:00 AMRAP
600m run
12 hang power snacth 95/65 75/55
12 bar facing burpees
5:00 Rest
5:00 AMRAP
400m run
9 hang power snatch 115/80 95/65
9 bar facing burpees
5:00 Rest
5:00 AMRAP
200m run
6 hang power snatch 135/95 115/80
6 bar facing burpees
* you should post three scores on the board for today*

06.29.18

Warm Up2 rounds:

200m run 10 pause jump squats https://www.instagram.com/p/BkIXOgdjjN5/?taken-by=functional.bodybuilding 10 ( 5 each side) KB deadbug 10 glute bridge 30 second ring plank hold

Primer:

Shoulder flow with bands: https://www.instagram.com/p/BiM-3q9BvNr/?taken-by=marcusfilly wrist flow: https://www.instagram.com/p/BkEQccqBpoI/?taken-by=chuckbennington

Skill: handstand progressions 6:00-8:00 1. donkey kicks x 10 reps- next to the wall, both hands on the ground, kick up your legs at the same time and extend them to the wall

2. handstand hold on wall or free standing- 30 seconds - 60 seconds 3. kick to wall and slowly lower yourself to the head stand position (handstand negative) and then come off the wall. No full handstand push up here. Just the negative. x 5 reps 4. handstand march on a box- in a pike position, hands on the floor marching and moving the body- 20 reps

then.... Every 45 seconds for 4:30 (6 sets) complete 4 unbroken HSPU- athlete can do strict, kip, or pike from a box or the floor

WOD For Time 200m run Thrusters x 5 95/65 400m run Thrusters x 10 800m run Thrusters x 15 400m run Thrusters x 10 200m run Thrusters x 5

06.19.18

Warm Up:3 Rounds: 1:00 Light Bike or Row 3 Scap Retractions + 3 Strict Pull-Ups 7 Pushups 9 Air Squats :30s Deep squat progressions

Primer:

Shoulder flow with bands: https://www.instagram.com/p/BiM-3q9BvNr/?taken-by=marcusfilly wrist flow: https://www.instagram.com/p/BkEQccqBpoI/?taken-by=chuckbennington banded lat stretch x :30 each side

Skill: strict press week 6 5 reps @ 75% 4 reps @ 80% 3 reps @ 85% 2 reps @ 88% 1 rep @ 92%

Primer to wod: 3 Rounds: 5 Russian Baby Makers 4 Alternating Samson Stretches, 2/side 3 Inworms- no push up

WOD 3 RFT 8 ring rows- elevated if you can 800m Run

05.25.18

Warm Up3 Rounds - Not for time. But move continuously at moderate effort and wake up the body.

Run to fence and back 20 Lateral Band Walks/side

10 MB Tall Kneeling to Standing (5/side)- bear hug the ball and start with kneeling and move to standing alternating the foot you start with each time.

Mobility for DL

1:00 each side of Hammer Nail Glute Mobilization: https://www.youtube.com/watch?time_continue=76&v=Y4bBHKjK2Bw

1:00 each side of Split Stance Adductor Mobilization: https://www.youtube.com/watch?time_continue=69&v=9W8JS9A9hDI

Skill: deadlifts 12 x 3 reps @ 70% Rest :60 Make sure you pull the slack out of the bar and keep safe and proper mechanics. Perform the concentric as fast as possible.

WOD

For Time 800m Run then 4 rounds of 3 deadlifts 205/165 7 HSPU or pike box push ups then 400m Run

05.19.18 Cold Smoke

WOD: Cold Smoke30:00 AMRAP 200m Run- out the garage door and back in the front door 250 m Row 25 DUs or 50 singles 2 Rope climbs or 4 up/downs