
workout of the day
09.12.2020 Partner WOD
WOD
"Game Day"
partner "You go I go"
For Time
12 rounds
24 DUs or 48 singles
8 alt. DB snatch 50/35 35/20
into
12 rounds
12 wall balls 20/14
6 single arm devil's press 50/35 35/20
Warm Up https://www.instagram.com/p/CCWWfP6FvfA/
2 rounds
100m run + 50 single jumps
With a single dumbbell: 2 DB bent over rows + 2 DB snatch + 2 DB OHS each side
100m run + 50 single jumps
With dual dumbells: 4 alternating DB rows + 2 dual DB cleans + 4 alternating DB press
Mobility
body saw x 10 reps- a plank position on the elbows, rock forward and back
deep squat progressions x 5 repspigeon pose x 30 seconds each side
deep squat hold x 30 seconds
WOD
"Game Day"partner "You go I go"
For Time
12 rounds
24 DUs or 48 singles
8 alt. DB snatch 50/35 35/20
into
12 rounds
12 wall balls 20/14
6 single arm devil's press 50/35 35/20
07.24.2020
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"
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"
07.06.2020
WOD
"Cement Shot"
3 RFT
24 alternating DB snatch 50/35 35/20
12 wall balls 20/14
Warm Up
2 rounds:
250m/200m row
10 single arm high pulls/side- light DB weight
10 single arm KB deadlifts/side- moderate weight
10 PVC Cuban presses
5 sumo inchworms
Mobility:
Glutes: https://www.instagram.com/p/BmwtGtUnhn1/
10 reps of each- with green mini-band
1️⃣Normal width bridges
2️⃣Feet wide bridges
3️⃣Feet narrow bridges (🐸 pumps)
4️⃣Seated clamshells
5️⃣Supine clamshells
6️⃣Seated abduction
Strength Set
sumo deadlifts
5 sets of
3-5 reps building load
As you approach the barbell, assume a stance outside shoulder width and check your foot position. Your toes should be slightly angled out around 45 degrees towards the plates. Next, pull yourself down to the bar until your shins stack perpendicular to the ground when viewed from the front. Then, think “chest up” so that from a side view your shoulder should be directly in line with your wrists and the barbell.✅
.
A common mistake is to position the hips too low during the initial set up. To help find the ideal starting position, do a very slow eccentric deadlift lower and where the bar hits the ground is where you should set up to start your next lift.✅
WOD
"Cement Shot"
3 RFT
24 alternating DB snatch 50/35 35/20
12 wall balls 20/14
Core Finisher
3 rounds
10 toe touches
10 straight leg sit ups
10 heel touches
30 second plank
05.05.2020
WOD
"One Around"
For Time
10 man makers* check notes
20 DB deadlifts
30 alternating DB snatch
40 single arm overhead walking lunges- 20 each side
50 DB swings
Warm Up
2 rounds
10 Kang squats
5/side half kneeling strict press
10 slow to fast squat press out- once at the bottom of the squat, press out a weight from the chest
5/side single arm DB or KB swings
Mobility
10 mountain climbers- slow and stretchy
20 second hollow hold
9/side bird dogs- slowly
20 second hollow hold
5/side push up T's
20 second hollow hold
Strength
16:00 EMOM
min 1- 10 glute bridge walk outs
min 2- 45 second hold of your choice
min 3- 10 narrow grip inclined push ups with a 2-3 second descend
min 4- 30 second hold of your choice
WOD
"One Around"
For Time
10 man makers* check notes
20 DB deadlifts
30 alternating DB snatch
40 single arm overhead walking lunges- 20 each side
50 DB swings
04.29.2020
WOD
"Poolside"
20-18-16-14-12-10-8-6-4-2
Alternating DB snatch 20 reps = 10 each side
DB goblet squat
DB Russian twist 20 reps= 10 each side
Warm up
5 slow air squats
5 good mornings
10 sit ups
7 air squats
5 good mornings
10 sit ups
10 faster air squats
5 good mornings
10 sit ups
Mobility:
5 each side Bear rolls https://www.youtube.com/watch?v=hDwTZFZ7kI810 x shoulder taps with a 1-2 second pause
Strength Set
3 rounds
40 frog pumps
10/side Bulgarian split squat pulses
WOD
"Poolside"
20-18-16-14-12-10-8-6-4-2
Alternating DB snatch 20 reps = 10 each side
DB goblet squat
DB Russian twist 20 reps= 10 each side
04.10.2020
WOD
"The Final Countdown"
Every 8:00 for 3 sets
50 Double unders or 100 singles
400m run or 90 seconds jumping jack or high knees running in place
30 air squats
20 alternating DB snatch
10 box jump overs
Warm Up
2 rounds total
25 jumping jacks
10 each direction arm circles
10 each direction leg swings
20 hip thrusts + 10 second single leg hip thrust isometric hold each side
10 supermans
rest 15 seconds
30 hollow body hold
rest as needed and repeat
Strength Sets
3 rounds
7 reps single arm DB row L
7 reps single arm DB trap raise slow and light L
rest 15 seconds
7 reps single arm DB row R
7 reps single arm DB trap raise slow and light R
rest 30 seconds
https://www.youtube.com/watch?v=hIxydM3CwAE
WOD
"The Final Countdown"
Every 8:00 for 3 sets
50 Double unders or 100 singles
400m run or 90 seconds jumping jack or high knees running in place
30 air squats
20 alternating DB snatch
10 box jump overs
0816.19
WOD
4 RFT
sled push 50 feet- add one plate to sled
2 ring muscle ups/ 4 dips + strict pull ups/ 6-8 banded tempo pull ups
sled push 50 feet
12 alternating DB snatch 50/35 35/20 RX+ 70/50
Warm Up
Bike or row 400m
20 steps each direction (forward, backward, lateral) banded walks
8/side hip swings over a bench- (1:30 on the video) https://www.instagram.com/tv/B0mUcOElQOz/?utm_source=ig_web_copy_link
10 of each with theraband: pull aparts horizontal, diagonal and overhead
Mobility:
wall foam rolls x 20 -place roller on the wall- https://www.youtube.com/watch?v=WFgduO-z0Y0
parallette shoulder extensions x 2 sets of 10 https://www.youtube.com/watch?v=7GLMYwLE47c
hip flexor kicks x 8/side https://www.instagram.com/p/BwkLxo5gyDQ/
Cossack squats x 8/side
Skill: leg single + gymnastics
3 sets of 8 each side single leg step up with front racked barbell
In between sets of step ups, perform drills for your gymnastics in the wod
check out my google doc for several drills on strict, kip or muscle up https://docs.google.com/document/d/1hufByUhXa2WCVXrqQ-dd8uIRmjNvE5s8v87cDq25EMU/edit?usp=sharing
**general rules on front rack step ups
1. Box height should be slightly above your knee
2. Maintain a 'slower down faster up' tempo
3. All reps should be totally under control
4. Your non-working leg shouldn't step on the box until you completely stand up with the working leg.
5. Step off the box completely between reps; however, if you have a hard time getting your foot back on top of the box it's okay to leave it on the box for all reps.
** if the front rack position is the limiting factor you can switch to a back rack**
WOD
4 RFT
sled push 50 feet- add one plate to sled
2 ring muscle ups/ 4 dips + strict pull ups/ 6-8 banded tempo pull ups
sled push 50 feet
12 alternating DB snatch 50/35 35/20 RX+ 70/50