06.03.2020

Warm Up
3 Sets
5 Dumbbell RDL@ 3030
5 Single Arm Cuban Press/arm slow
5 Burpee High Jump
15sec Run Acceleration (increase pace every 5sec- this is like pick ups on a track)
rest as needed
 



Mobility:
2 sets

A.  KB behind the back hip hinge x 10 reps https://www.instagram.com/p/BuSV7IphRAN/

B.  band pull apart ( yellow mini-band) ISO hip hinge x 10 reps- video is same as above
C.  QL walks x 15 each direction

Strength Set
3 sets of
A. suitcase long step walking lunges x 7-8 reps/side @ 30x0
B. hip thrusts with DB on hips x 8-10 reps @ 20x2
C. cyclist 1 1/4 squats x 8-10 reps @ 2111

WOD
"Substance"
4 rounds for time
every 3:00
20 elbow to tall plank
10 deadlifts 185/125 155/105 or use two DBs
5 hand release push ups

Post WOD
2 rounds- not timed- cool down10 thread the needle to thoracic rotation (5 each side)10 reps cat/camels (cows)
10 reps child's pose to cobra

04.08.2020

Warm Up
2 rounds

5 single arm Turkish sit ups R
1 Turkish get up R
50 feet single arm KB overhead carry R or hold overhead for 30 seconds
5 single arm Turkish sit ups L
1 Turkish get up L
50 feet single arm KB overhead carry L or hold overhead for 30 seconds
10 scap push ups



Home Weightlifting
press in clean 2 x 10 reps with a 3 second hold overhead
tall muscle clean + front squat 2 sets of 5 reps of each
tall clean 4 sets of 3 reps (1st rep at 1/4 depth, 2nd rep at parallel, 3rd rep below parallel)
clean pull to hold 3 sets of 3 reps (get that chest up so you are slightly out of the way of the bar )


WOD
"Robin's Eggs"
4 Rounds for Time
20 elbow to tall plank
30 seconds DB farmers walk with whatever heavy you have
10 alternating DB gorilla rows
10 hand release push ups

03.28.2020 Hateful 8

2 rounds
10 Quadruped Hip Extensions/leg (hold 1sec at top of each)

30sec Forearm Plank – Protract Shoulders as far as possible

10 Side Plank Rotations/side

10 Jefferson Curls (low load slow and controlled) focus on simply execution of correct postures – with a PVC, bodyweight, or a light kb or weight

WOD

8 Rounds for time
8 hand release push ups
8 weighted sit ups
8 chair pull ups
8 air squats
8 burpees
8 sumo deadlifts
8 hang power cleans
8 shoulder to overhead

012.07.19 Hateful 8- TTCF Christmas Party 6:30pm

WOD

Hateful 8

8 RFT

30:00 Time Cap

8 hand release push ups

8 weighted sit ups  25/15# plate    15/10# plate

8 pull ups

8 air squats

8 burpees

8 deadlifts  95/65   75/55

8 hang power cleans  95/65    75/55

8 shoulder to overhead  95/65    75/55

11.19.19

Warm Up

2 Rounds For Quality

• Spiderman lunge + reach x 50 feet
  

• Side Plank on Elbow x 20 seconds per side
  

• Crab Walk x 50 feet
  

• Samson Walking Lunge x 50 feet
  

Mobility:


Table Top Hold x 20 seconds- finger should face forward
Pigeon Pose On a Box x 30 seconds per side
Banded ankle distraction x 30 seconds per side
Box stretch with PVC x 5 good exhales




Skill: tempo front squats
4 sets of 5 reps @ 65%
slow eccentric phase- take 4 seconds to descend to full depth, then drive out of the hole
*most important to work on tempo, then the weight

WOD
Every 2:00 for 10:00
10 deadlifts 255/185 185/125 155/105
8 box jump overs 24/20"
6 hand release push ups

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

08.29.19

Warm Up
2 rounds
Row 200m with a pause at the finish for a second or two, completely locked out
10 KB sumo deadlifts
10 KB behind the back sumo good mornings
10 good hollow/arch swings
5 yoga push ups

Mobility: https://www.instagram.com/p/Bx46pSPlRw8/ (video shows two of these)

A. wrist stretches each position
B. half kneeling pallof press x 8/side (your knee closet to the rig is on the ground. Brace through your core, keep your ribs down, and use your glute of the extended hip (knee down leg) to assist in bracing as well. Press out, hold and exhale, repeat.
C. Tall plank spinal flexion/extension x 10 reps


Conditioning EMOM 10:00

min 1: gymnastics choice
min 2: sumo deadlifts x 5 reps @ 60-70% 1RM conventional deadlift


WOD
3 RFT
Run 200m
30' Handstand walk or 60' scooter walk or 60 second handstand hold
Row 200m
15 hand release push ups or incline push ups
100m single arm OH carry (50m each side)

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