07.28.2020 Hustler 6

Warm up
2 rounds
Run 100m
10 spiderman lunges (5/side)
10 Cossack squats (5/side)
5 yoga push ups




Mobility: https://www.instagram.com/p/BxQoUvAl1VT/
10/side tall plank groiners
10/side quadruped alternating straight leg groiners
10/side tall plank alternating pigeons
10/side straight leg abduction reaches
10/side alternating straight leg lowers
10/side supine 90/90 hip switches





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

WOD
Hustler 6

On December 21st, 2015, members of Air Force Office of Special Investigations (AFOSI) Expeditionary Detachment 2405/Task Force Crimson, operating under the callsign “Hustler 6”, were conducting military operations outside Bagram Air Field, Afghanistan, when a suicide bomber drove his motorcycle into their foot patrol, detonating the explosives, killing six USAF personnel. Four AFOSI Special Agents, SA (Major) Adrianna Vorderbruggen, SA (SSgt) Michael Cinco, SA Peter Taub, SA Chester McBride, and two members of the Tactical Security Element, Security Forces defenders TSgt Joseph Lemm, SSgt Louis Bonacasa, were killed in the attack. TSgt Lemm and SSgt Bonacasa were posthumously given honorary Special Agent status. This event marks the single deadliest day in AFOSI history.

6 Rounds For Time:
Time cap 20 minutes
 
6 Power Cleans (135/95)
6 Burpees
6 Hand Release Push-ups
6 Wallballs (20/14)
6 Box Jumps (24/20)

Individual RX: Power clean (135/95), WB (20/14) and Box Jumps (24/20)
Individual Scaled: Power clean (95/65), WB (14/10) and Box Jumps (20/16)

07.27.2020

Warm Up
2 rounds1

0 seated plate strict presses

5 sumo inchworms
5/side plank reach thrus
4-5 each side perfect stretch walk


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



WOD
"Raspberry"
Every 8:00 for 32:00
Run 500m- all around the building plus the 100m fence and back
12 HSPU or sub box piked hspu
200m farmer carry- moderate load so you don't have to drop many times
40 second hold- users choice (plank, handstand, squat, L-sit, lunge, pistol)

07.25.2020 Hero WOD Saturday

Warm Up
3 sets
7 deadlifts
7 hang power clean
7 strict press
10 push ups
20 jumping jacks


WOD
"Running DT"
5 rounds for time
12 deadlifts
9 hang power cleans
6 push jerks
400m run

RX 135/95
Int 115/75

Sc 95/65

Background: In honor of US Air Force SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

Timothy was survived by his wife Megan and his son, T.J., who was one year old when he passed.

This Hero WOD was first posted on the CrossFit main site as the workout of the day for Tuesday, April 14, 2009 ("090414")

Core Finisher
https://www.youtube.com/watch?v=FPQijHrVmnw
Tuck-Up x 10/15/20 reps

V-Up x 10/15/20 reps

Candlestick Raises x 10/15/20 reps
One Arm/One Leg Plank x 10/15/20 reps

Hand Plank Knee-To-Armpit x 10/15/20 reps
Low Push-Up Hold x max effort
Rest as needed

07.24.2020

Warm Up
2 Rounds For QualitySpiderman lunge + reach  x 5-7 each sideSide Plank on Elbow x 20 seconds per sideCrab Walk x 20 secondsSamson Walking Lunge x 5-7 each side

Mobility
8 deep squat progressions
10 wide stance rock backs   https://www.instagram.com/p/B9w3ceHnYnG/
8/side child's pose with arm lifts


Burgener Warm up
Perform 3 reps of each
✅Down and Finish (speed thru the middle)
✅Elbows High & Outside (keep bar close)
✅Muscle Snatch (strong turnover)
✅Snatch Lands 2,4,6 (Footwork)
✅Snatch Drops (Footwork)


Strength

On the 2:00 x 4 sets
1 low hang snatch pull

1 low hang snatch high pull
1 low hang squat snatch
1 OHS
start @ 40% and build to 55%

then..
5 sets of
1 low hang squat snatch
1 OHS
all sets at 65% 1RM snatch


WOD
"Rent is Due"

5 rounds for time
alternating DB snatch x 10 reps (5/side)
OHS with barbell x 10 95/65 75/55
box jumps x 10 24/20"

07.23.2020

Warm Up
3 sets
8 yoga push ups
10 scap push ups
8 each side plank rotations



Core Set
https://www.instagram.com/p/B_7YJCHAtpM/
CORE/LATS COMPLEX:⁠
3 rounds (rest about 90sec between sets)⁠
**you can use any weight/small plates just be sure your palms face ceiling during complex so you use lats.⁠
⁠
A ladder:⁠
2 scissors⁠
2 straight arm bar raises⁠
4 scissors⁠
4 straight arm bar raises⁠
6 scissors⁠
6 straight arm bar raises⁠
⁠
🔑FOCUS ON:⁠
•Making sure the rib does not flair open when the barbell goes back!⁠
•Arms stay straight⁠
•Eyes gaze over toes (not ceiling bc that will open rib).⁠

Strength:
2 sets
A.  Tall kneeling Filly press x 8-10/arm @ 2111   https://youtu.be/YQF_-KJFMIo
B.  Split stance DB Romanian deadlifts x 6-8/leg @ 3110   https://youtu.be/LBzxZCUZrNA
C.  close grip parallette tricep push up x 8-10 @ 3011  https://youtu.be/Q3SAtRaXcxQ




sprints + core

WOD
"Holy Abs Batman"

4 rounds
Run 200m
12 TTB or KB knee raise drill
15 tuck ups
Run 200m
Rest 2:00

07.22.2020

Warm Up
2 rounds
2 length shuffle
5/side table top + reach with arm https://youtu.be/0KZglfdMR94
10/side skaters
5/side bear rolls https://youtu.be/4VLAckbH0wc

Mobility
5 deep squat progressions
5 deep squat walk outs
5/side squat Y's- use 2.5-5# plate in each hand
30 seconds child's pose with shoulder variation- put hands together behind the neck


Strength
9:00 EMOM- work on each movement for 30 seconds of the 1:00
min1- wall walks
min2- tempo push ups @ 2X01
min3- bent over barbell rows @ 30X1

Burgener Warm up
Perform 3 reps of each
✅Down and Finish (speed thru the middle)
✅Elbows High & Outside (keep bar close)
✅Muscle Snatch (strong turnover)
✅Snatch Lands 2,4,6 (Footwork)
✅Snatch Drops (Footwork)

WOD
"Run Wild"
3 rounds for time
600m run
17 hang squat snatch 75/55

07.21.2020

Warm up


3 rounds
1️.  Half Kneeling Chop and Lift x 10/side - KB starts low at the hip and lifts across the body to high over the shoulder and back.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
2️.  Rotational KB Press -x 8/side  -Start facing forward with a single KB racked, and as you press rotate the body 90 degrees.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
3️.  Half Kneeling KB Windmill x 8/side -leg out on the same side as the weight is overhead.  Other hand touches the ground in the windmill





Mobility:

https://www.instagram.com/p/BtYm3FdFFrd/

1. quadruped rocker on toes- knees hover x 10 reps
2. squat to a walk out plank (like an inchworm without the push up) x 8 reps
3. deep squat progression without the single arm movements x 8 reps
4.  KB good mornings x 10 @ 30X1




Strength
Deadlifts
5 sets of 3 at 60-75% 1 RMin between sets overhead carry single side KB/DB x 50 feet each


WOD
"Stamina"
10:00 EMOM
odd min= thrusters x 10 reps  95/65   75/55
even min= KB swings x 15 reps   53/35 or use a dumbbell