09.29.2020

Warm Up
2 rounds

4-5 reps each side perfect stretch walk
5 reps deep squat progressions
5 reps yoga push ups
5 reps each side drop back lunge to knee lift





Mobility- thoracic
https://www.instagram.com/p/CAlFzErnUU-/



Complete 2 rounds of 10 reps of each exercise with light DB/KBs.


1] 9090 Y's - this exercise is great because the ground gives us a lot of feedback. If the low back is arching to compensate we will feel it lift off the ground. Keep it locked down as you raise your arms overhead. This will extend the upper back and work strength in the rotator cuff and scapular muscles.⁠⠀
.⁠⠀
[2] GOBLET SQUAT & PRESS - if you keep your elbows tight this drill is much harder than it looks. Go light and press arms as far overhead as you can. You'll feel your upper back working hard to get taller as you press.⁠⠀
.⁠⠀
[3] Z PRESS - by stretching our hamstrings we make it difficult to arch the low back. This means the thoracic spine must fight harder to stay upright. This will build great upper back and shoulder strength. If your hamstrings are really tight sit on a bumper plate or low box.⁠⠀



Strength

Everyone can practice jerk technique
A. 3 sets of press in split x 5 reps @ empty barbell
B.  3 sets of split jerk x 5 reps with a 3 second pause in the dip and a 3 second pause in the catch


Move into 2 groups:
Strict press- from the floor OR split jerks- from the racks

Strict press 5 sets of 5 reps @ 60%
Split jerks 5 sets of 3 reps @70-75%



WOD
"All In"3:00 AMRAP
5 thrusters 135/95   115/75   95/65
15 pull ups - sub ring rows or inverted pulls on a racked barbell

Rest 1:00

3:00 AMRAP
10 thrusters   115/75   95/65   75/55 

10 C2B pull ups- sub banded pull ups with a 2-3 second descend (band goes across the rig in the J-hooks, stand on the band and keep a tight position)


Core/gymnastics additional work
20-16-10
tall plank elbow up/downs
air squats or pistols
hollow hold in seconds

09.28.2020

Warm up
3 sets
5 barbell deadlifts
5 barbell hang power cleans
5 barbell strict presses
5 yoga push ups
50 single unders or run 100m


Mobility
Shoulders- 10 reps of each for 2 rounds
https://www.instagram.com/p/CERti3FJf51/ 
A.  Z- press external rotations
B.  Banded Z-press
C. Z Face pull Y press

Strength
3 sets
A. segmented clean deadlift @3131- pauses on the way up at knee and mid-thigh, 3 sec descend x 8 reps
B. half kneeling barbell press @20X2 x 4-5 reps/knee
resting around 75 seconds between sets

WOD
"Growing Bear"
10:00 EMOM with moderate weight
1 bear complex
each round add an additional rep of the back squat

Bear complex
1 power clean
1 front squat
1 push press
1 back squat
1 push press
 

Arm Pump Finisher

3 Sets

12-15 KB Horn Curls   https://youtu.be/YzTfq9VaQKs

12-15 Tall Kneeling KB Horn Tricep Extensions   https://youtu.be/qRnzxoKhCVU

12-15 KB Crush Grip Floor Press     https://youtu.be/ZqLIdM2xdTE

rest as needed between sets and movements

09.26.2020 Hero WOD 'Wes'

Warm Up
100m run
4 each side push ups + Ts
5 inchworms
100m run
4 each side perfect stretch walk
10 barbell bent over rows- empty bar
100m run
10 muscle cleans
5 each side front rack reverse lunges


Mobility
child's pose with shoulder variation x 30 seconds
child's pose with arm lift offs x 8 each side
thread the needle to thoracic rotation x 8 each side
deadbugs x 10 each side- slowly

Burgener Warm Up
1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean
4. tall clean to 2", 4", 6", full squat





WOD


U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.

Van Dorn was a well-rounded and skilled athlete. According to his friends, he “prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“

Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.



“Wes”

Run 800 meters with a 25-lb. plate

Then, 14 rounds of:

5 strict pull-ups- sub ring rows or inverted rows from racked barbell

4 burpee box jumps, 24/20"

3 power cleans, 185/125 155/105 115/80 95/65

Then, run 800 meters with a 25-lb. plate

09.25.2020

warm up
2-3 sets
20 feet lateral banded walk/direction
20 feet quadruped crawl forward and backward
12 goblet tall kneeling to standing- 6/leg
12 goblet good morning

Shoulder warm up
https://www.instagram.com/p/CEfAZAZDXHf/



WOD
"A&R"- hold on tight!!!
4 rounds

5:00 EMOM

min 1- 4 burpees
min 2- 4 burpees + 4 TTB
min 3- 4 burpees + 4 TTB + 4/side DB snatch  40/30    20/15
min 4- 4 burpees + 4 TTB + 4/side DB snatch + 4 TTB
min 5- 4 burpees + 4 TTB + 4/side DB snatch + 4 TTB + 4 burpees

sub for TTB- abmat sit ups

**if, or when, you don't make the 5th minute, be ready to start minute one over at 4 burpees. 



Cool Down
1:00 butterfly stretch- feet are together at the soles with the knees out. Try to get the knees close to the ground.
1:00/side couch stretch
2:00 child's pose

09.24.2020

Warm Up

3 sets
10 PVC pass thrus10 PVC Cuban press
10 PVC snatch press in the receiving position
10 PVC RDLs
*last round move to an empty barbell for the snatch press and RDLs
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

5:00 EMOM
1 x snatch high pull from the floor
1 x hang squat snatch

4:00 EMOM
3 x snatch grip segmented deadlift - pause at knee, mid- thigh and full extension


WOD
"Light Bright"

3 rounds

15 push ups
20/15  cals bike or 500m row or run 500m (our 400m plus to the fence and back)
Rest 2:00

09.23.2020

Warm Up
2sets

5 single arm suitcase KB/DB deadlifts Right
5 single arm KB/DB cleans Right
5 single arm KB/DB push press Right
20m single arm KB/DB OH carry Right

repeat all movements on the Left side


Mobility
10 Prisoner Kang squats
5 each side perfect stretch walk
5 deep squat walk outs + push up



Strength
front squat or back squat from racks
(do whatever you didn't do on Monday)
Front squat 3,3,3,3 reps @ 24X1

OR
back squat 3 reps
set 1-2 @ 60%
sets 3-4 @65%
sets 5-6 @70%

WOD
"Step Up"
4 RFT
15 OHS 95/65 75/55
10 DB step overs 35/20 20/15
15 SDLHP 95/65 75/55
10 DB step overs

09.22.2020

Warm up
3 sets
8 right leg KB/DB cross body RDL
6 right leg Cossack squats
4 right arm KB/DB muscle snatch from floor
repeat movements for left side


Mobility
Shoulders- 10 reps of each for 2 rounds
https://www.instagram.com/p/CERti3FJf51/ 
A.  Z- press external rotations
B.  Banded Z-press
C. Z Face pull Y press
 


Barbell Complex (use an empty barbell)
Two sets of
3 Clean Grip Romanian Deadlifts
3 Clean Pulls
3 Muscle Cleans 
3 Front Squats with a 3 second hold at the bottom 
3 Hang Power Cleans



WOD
"Oh Yah"

20:00 E2MOM
min 1- macho man complex
min 2- gymnastics skill or movement of choice

macho man complex- build load
3 power cleans
3 front squats
3 jerks