12.12.19

Warm Up
2 rounds
Row/Bike 200m
10 up and over a band across the rig- 5 each side
10 deadbugs
10 slow to fast air squats
25 feet perfect stretch walk
25 feet crab walk



Mobility:
https://www.instagram.com/p/B5FuniknCGb/
A. feet on the wall, thumbs up extend arms overhead x 10 reps
B. feet on the wall, rotate to touchdown pose, extend overhead x 10 reps
C. wrist stretches
D. box stretch with PVC x 5 exhales https://www.instagram.com/p/B3ukFlxg_uS/


Skill: push press
5 sets of 4 reps starting at 60% and increase load


WOD
buy in: 200 feet sled pull- small sleds with 4/3 plates added
then

25-20-15
slam balls
tuck ups or v-ups
cals bike or row

08.31.19 Partner WOD 'Round and Round'

WOD: Round And Round
5 Rounds Each
Partner 1 - Run 200M
Partner 2 - 15 Wall Balls (20/14)

4 Rounds Each
Partner 1 - Row 400 M
Partner 2 - 8 Clean and Jerk (135/95)

3 Rounds Each
Partner 1 - 50 Double Unders
Partner 2 - 25 V-Ups or tuck ups

2 Rounds Each
Partner 1 - 20 Toes 2 Bar
Partner 2 - 15 Thrusters (115/75)

Both working at same time. New round can not begin until both partners complete movement.

04.22.19

Warm Up
400 Meter Light Jog into:
2 Rounds:
 
4 Samson Stretch Lunges (5 second hold in each)
 
8 Alternating Spiderman and Reach
 
12 Russian Baby Makers
 
 
 
Primer:
2 sets of:
1 length of the gym quadruped crawl https://www.youtube.com/watch?v=OA23BcPrFxM
 
1 length of the gym each direction lateral plank walks https://www.youtube.com/watch?v=1oOWVaajW9I
 
1 length duck walk https://www.youtube.com/watch?v=e5lPjg0GhFM
 
Abs
7:00 AMRAP
8 hollow rocks
10 tuck ups or v-ups
12 rotating planks- from two hands on the floor plank to rotating to a side plank and back again. Rotate a total of 12 times (6 each side)
14 supermans

WOD
speed work- all done as quickly as possible for maximum rest
every 2:00 for 8 sets
5 bar facing burpees
5 Touch N Go S2OH 115/75 95/65
5 box jump overs 24/20"

10.18.18

3rounds

Run 100m
10 Single Leg Cone Touches/leg
10 Goblet Squats Light

Primer:

RNT Reverse Lunges https://www.youtube.com/watch?v=IAK6wqGxoss
Goblet Loaded 4-5 reps each leg for 4 sets

KB Complex

2 sets each side
5 1-arm KB Sit Up https://www.youtube.com/watch?v=_i73jABXXtk
5 Single Arm KB Z Press https://www.youtube.com/watch?v=zcUg776Cr2Q



Mobility:
Thera-band shoulder warm up: https://www.instagram.com/p/Bjskn7-hklm

1. The first works external rotation strength and stability in an exercise called “The W.” Hold for 5-10” in the outermost position. 5 reps for :05 hold
2. Next perform a band pull apart keeping your elbows straight and squeezing your shoulder blades together as your arms move out to the side. 10 reps
3. Diagonal pulls in each direction should follow before moving to shoulder circles. This is a classic mobility move with an added stability twist due to the tension from the band. 10 reps each side
4. Shoulder circles. 10 reps

WOD
AMRAP 30:00
long grind type workout
Row 250m/200m
5 tire flips
10 sandbag ground to shoulder 70/50 50/35
15 sandbag squats
20 v-ups/tuck ups
150m farmer carry 53/35