
workout of the day
07.08.2020
WOD
"Grunt Work"
4 Rounds for Time
20/15 cal row or 15/12 cal bike
5 tire flips
100m mixed carry- one KB at your side, one KB OH
200m run- finish the run in the front door by the bikes
Warm Up
2 rounds100m run10 x slower down, faster up tempo air squats
10 x thoracic rotations each side https://vimeo.com/232531289
10 x nerve flossing https://vimeo.com/127208120
Mobility:
1. child's pose with 45 degree reach- single arm reaches
2. bent over band pull aparts x 15 reps
3. shoulder: 15 seconds on each Palms Forward Pump
Palms Backward Pump
Internal/External Rotation
Swimmers
Arms Extended Hold . https://www.instagram.com/p/B-_J7UnJlZY/
Wrist stretches https://www.instagram.com/p/BmL8lWMHc4Q/
20sec at each
1. “Elbow Pit” rotation w. fingers forward
2. Side to Side rock with fingers facing out
3. Back & Forth rock with fingers facing knees
4. Reverse Palm rock front to back
Skill: push ups
Push up checklist: https://www.instagram.com/p/CCHftzOHTYM/
1 push ups + 1 HSPU
2 push ups + 2 HSPU
3 push ups + 3 HSPU
4 push ups + 4 HSPU
5 push ups + 5 HSPU
scale to push ups on the box with piked HSPU from the box
WOD
"Grunt Work"
4 Rounds for Time
20/15 cal row or 15/12 cal bike
5 tire flips
100m mixed carry- one KB at your side, one KB OH
200m run- finish the run in the front door by the bikes
06.29.2020
WOD
"Walk Up"
14:00 AMRAP
6 DB deadlifts
6 DB step overs
4 tire flips
50 feet single arm overhead walking lunges (right side)
50 feet single arm overhead walking lunges (left side)
Db deaWarm Up
2 rounds
100m run
2 TGU each side
10 each side reverse plank bridges https://www.instagram.com/p/CAIizoQlxhN/
10 each side bird dogs
4-5 each side perfect stretch
Gymnastics conditioning:https://www.instagram.com/p/BvzfCj-gD8V/
Keep those shoulders strong, core engaged, and gain full body control with simple (yet challenging) warmup sets like this:
.
2-4-6-4-2
•Plank Foot Taps
•then 1 pike up handstand
•return to hollow plank
(rest as needed to be successful at all sets or go unbroken!)
🔑 If the ball starts moving you have too much weight towards your feet - lean more to shoulders and press down thru ground.
Strength Set
3 rounds
A. back rack drop back lunges x 8 reps @ 30X0
B. hollow hold x 30 seconds - sub bent knee hollow hold
3 rounds
A. back rack cyclist squats x 8 reps @2110
B. body saw x 10 reps
WOD
"Walk Up"
14:00 AMRAP
6 DB deadlifts
6 DB step overs
4 tire flips
50 feet single arm overhead walking lunges (right side)
50 feet single arm overhead walking lunges (left side)
05.30.2020 Hero WOD Saturday
At Home WOD
"10 for 10"
10:00 AMRAP
can be done with one or two dumbbells or a barbell 95/65 75/55
2 power cleans
2 squat cleans
2 front squats
2 shoulder to overhead
2 bar facing burpees
Hero WOD Saturday
Granite Mile
4 rounds
10 tire flips
100m farmer carry 2 x 25 DBs
10 push ups
100m farmer carry
10 squats
100m farmer carry
20 sledge hammer strikes
100m farmer carry
Background: This hero workout is dedicated to the nineteen City of Prescott (Arizona, USA) firefighters, members of the Granite Mountain Hotshots firefighting team, who tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days prior. It was the deadliest wildfire in Arizona's history.
Warm Up
3 Sets
5 Single Arm Turkish Sit Ups R
1 Turkish Get Up R
50' Single Arm KB Overhead Carry R
5 Single Arm Turkish Sit Ups L
1 Turkish Get Up L
50' Single Arm KB Overhead Carry L
3-5 push ups
rest as needed
At Home WOD
"10 for 10"
10:00 AMRAP
can be done with one or two dumbbells or a barbell 95/65 75/55
2 power cleans
2 squat cleans
2 front squats
2 shoulder to overhead
2 bar facing burpees
Hero WOD Saturday
Granite Mile
4 rounds
10 tire flips
100m farmer carry 2 x 25 DBs
10 push ups
100m farmer carry
10 squats
100m farmer carry
20 sledge hammer strikes-or slam balls
100m farmer carry
Background: This hero workout is dedicated to the nineteen City of Prescott (Arizona, USA) firefighters, members of the Granite Mountain Hotshots firefighting team, who tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days prior. It was the deadliest wildfire in Arizona's history.
The heroes who lost their lives were:
Jesse Steed (36)
Wade Parker (22)
Joe Thurston (32)
William Warneke (25)
John Percin (24)
Clayton Whitted (28)
Scott Norris (28)
Dustin Deford (24)
Sean Misner (26)
Garret Zuppiger (27)
Travis Carter (31)
Grant McKee (21)
Travis Turbyfill (27)
Andrew Ashcraft (29)
Kevin Woyjeck (21)
Anthony Rose (23)
Eric Marsh (43)
Christopher MacKenzie (30)
Robert Caldwell (23).
This workout was first posted by Bunker Up Training @bunkeruptraining on July 2, 2019.
09.10.19
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
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
08.19.19
WOD
Station One: 3:00 AMRAP
sandbag over the bar- bar should be about sternum height 100/80/70/50- Rogue or wreck bags
Rest 1:00
Station Two: 3:00 AMRAP
Tire flips for reps
Rest 1:00
Station Three: 3:00 AMMAP (as many meters as possible)
Farmer Carry for distance 53/35 KBs or DBs each hand
Rest 1:00
Station Four: 3:00 AMRAP
Hammer strikes for reps- striking the largest tire only
Warm Up
Coach led dynamic warm up
jog in a circle changing movements as you jog
1. arm swings
2. high knees
3. butt kicks
4. shuffle
5. grapevines
6. skip
Line Drills:
1.inchworm with hollow position push up straddle inchworm- move weight mostly to shoulders and then toe tap or toe drag up to your hands https://www.youtube.com/watch?v=NScMw2uXBOc (this video shows the idea but I would like the legs wide in a straddle position and then either drag your feet to your hands or some will have to tap the toes as the move them back to the hands.)
2. bear walk- hide ears with arms
3. crab walk both directions
4. lunge with arms OH
5. Walk on toes/ heels
Skill: single leg bridge on floor 3 sets of 10 each side
https://www.instagram.com/p/B1HLLpEHFHz/?utm_source=ig_web_copy_link
Gymnastics Conditioning
4 rounds (unbroken is your goal!)
0:10 hollow hold
0:10 hollow rock
10 v-ups
rest 0:30 between sets *to scale lower number to 5’s
*Point toes to fire up more muscles, including hip flexors and quads. .
WOD
Station One: 3:00 AMRAP
sandbag over the bar- bar should be about sternum height 100/80/70/50- Rogue or wreck bags
Rest 1:00
Station Two: 3:00 AMRAP
Tire flips for reps
Rest 1:00
Station Three: 3:00 AMMAP (as many meters as possible)
Farmer Carry for distance 53/35 KBs or DBs each hand
Rest 1:00
Station Four: 3:00 AMRAP
Hammer strikes for reps- striking the largest tire only
07.11.19
WOD
Every 4:00 for 4 rounds (16:00)
bike cals 15/12
KB or DB power cleans x 10 35/25 25/20
tire flips x 4
Warm Up
3 sets of:
100m run
10/side half kneeling pallof press
10 bent knee hollow hold with DB lateral raises https://www.instagram.com/p/Bx46pSPlRw8/ (2nd to last in video)
10/side staggered stance deadlifts with an empty bar
Mobility: https://www.instagram.com/p/Bx46pSPlRw8/
10 cat/camel stretches
10 tall plank spinal flexion/extensions
10/side tall plank side bend with rotation
Skill: deadlift- dimmels
3 sets of 8-10 reps at 60-65% 1RM conventional deadlift https://www.youtube.com/watch?v=bXF-ADj6Jos
between sets of dimmels complete 10 bent over barbell or dumbbell rows
WOD
Every 4:00 for 4 rounds (16:00)
bike cals 15/12
KB or DB power cleans x 10 35/25 25/20
tire flips x 4
06.12.19
WOD
3 Sets For Time
2 Rounds
4 Tire Flips
60ft. Sled Pull Sprint 3/2 plates- mark off 4 sections of the concrete so you can run a straight away
60 Single Unders
200m SPRINT (a total of 4 lengths)
Rest :90 after each round
Rest 4 Minutes after each set
We’re going to try and do this with sleds outside like a buncha gosh darn land cheetahs.
Warm Up
3 Sets
10 Step Death March
20m Lateral Banded Walk (10m/direction)
10 Banded Pallof press each side
*slow controlled movements with purpose to warm up and activate
Mobility:
Use a mini-band for all of these
glute bridges x 10 each feet wide and feet together
clam shells x 10/ side
fire hydrants x 10/side
ISO squat hold x 30 seconds
WOD
3 Sets For Time
2 Rounds
4 Tire Flips
60ft. Sled Pull Sprint 3/2 plates- mark off 4 sections of the concrete so you can run a straight away
60 Single Unders
200m SPRINT (a total of 4 lengths)
Rest :90 after each round
Rest 4 Minutes after each set
We’re going to try and do this with sleds outside like a buncha gosh darn land cheetahs.