10.23.2020

Warm Up
2 Rounds:

2 lengths side shuffle
10/side  lateral box step ups
8/side half kneeling KB press
10 KB sumo deadlifts


Mobility:
A.  banded pull throughs- face out from the rig while using the band on the rig to pull through your legs x 15 reps
B.  KB behind the back hip hinge x 10 reps https://www.instagram.com/p/BuSV7IphRAN/
C.  band pull apart ( yellow mini-band) ISO hip hinge x 10 reps- video is same as above

Primer Fun
Turkish sit up right side1-2-3-4
DB or KB snatch right side
2-4-6-8
Turkish sit up left side
1-2-3-4
DB or KB snatch left side
2-4-6-8

Heavy Day
Deadlift
3-2-2 then 5 sets of 1 rep
start at 65% for 3, then 75-80 for 2s and load up for the singles

Cool down
30 seconds of each movement
1.  seal or sphinx pose
2. cats and camels
3. thread the needle + thoracic rotation
4. half cobra push ups
5. child's pose to cobra

10.22.2020

Warm Up
3 sets
20 banded hip thrusts
10/direction lateral banded walks
10 banded squats
5 Kang squat
5 sumo inchworms


Strength
Squatober
Back squat with 5 second eccentric
4 sets of 4 reps @ 60%

Super set- 4 rounds
1. DB pull overs x 5 reps https://youtu.be/owr5y-s6-Qk
2. reverse grip barbell bent over rows x 5 reps
add load to each of these with good form


WOD
"Kettle Ball?"
10,9,8,7,6,5,4,3,2,1
MB cleans 20/14
KB swings 53/35 or something close to that weight

10.21.2020

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



Barbell warm up
one round empty bar, one round with light load

3 muscle cleans
3 hang power cleans
3 power cleans

Strength
6 sets of
pausing clean deadlift (pause at the knee, mid-thigh and standing) for 2 sec

hang squat clean

squat clean with a 2 second pause at the bottom of the squat60-68%


WOD
"Over & Out"
Every 8:00 for 24:00
Row 500m/ Bike 1000m or 0.6 miles
15 power cleans   115/75   95/65   75/55
5 bar muscle ups or 5 hips to bar pull ups https://www.instagram.com/p/CFxK6ELB0Ad/
*sub BMU with strict pull ups x 5 or strict banded pull ups x 5

10.20.2020

Warm up

2 rounds
12 banded pull aparts with a one second hold 
6-8/side KB front racked drop back lunges- stand on a plate and drop one foot off plate into a lunge position
20 second hollow hold
6/side shoulder taps with a one second pause 

Mobility:

https://www.instagram.com/p/CF-b0scnmt2/?igshid=1g7zjew8xapxq
3 sets
A.  front rack stretch x  30 seconds
B.  xiaopengs x 5/arm


**For the front rack stretch, I focus on pushing the elbows up and back as hard as I can for ~30 sec per round.
**For the xiaopengs in each direction, I focus on creating a perfect circle- you can do these against the wall to guide you. I always rotate my palm up on the way up, and use 5-10lbs.

Primer:
8:00 EMOM
min 1- 30 second handstand hold
min 2- 30-40 DUs
min 3- 8-10 each side weighted step ups
min 4- L-sit hold

WOD
"eHarmony"
For Time
30 SDLHP
30 Front squats
30 Hang power cleans
30 Power snatch
30 Back squats
every min on the minute starting at 0:00 on the clock, complete 3 burpees
suggest weights
96/65 75/55 65/45

10.19.2020

2 Rounds:
100 single unders
Hip flexor hurdles x 8/side  https://www.instagram.com/p/B1ewbGLFylu/
Cossack squats x 8/side
DB/KB  single side OHS x 4/side
DB/KB  single side press in the bottom of the squat x 4/side  


Mobility
deep squat plate holds x 3 for 15 seconds on 15 seconds off 
ankle pulses x 30 seconds/side
thoracic rotations x 5/side
cat/camels x 10

Strength
Squatober day 4
Back squat
5 reps @ 65,70,75%
3 reps @ 80%
3 sets of 2 reps @ 85%

WOD
"Pick your Poison"
12-9-6
option A
thrusters and pull ups

option B
power snatch and TTB

option C
OHS and HSPU

suggested weights:    95/65   75/55   65/45

10.17.2020 Hero WOD "Mote"

Warm Up
3 sets 
Kneeling to tall kneeling push press x 5 each side  https://www.instagram.com/p/CBvsvPgFJU3/
tall plank knee to elbow x 5 each side
KB half kneeling windmill x 5 each side

reach thrus x 5 reps- https://youtu.be/HTIvqzYOEbg

Mobility:  thoracic spine
https://www.instagram.com/p/Bw3QhUwFm3z/
1.  Quadruped thread through pull away from the ground x 5/side

2.  Quadruped shoulder blade movement x 10 reps

3.  Quadruped lat stretch x 5/side

4.  Modified pigeon with rotation x 5/side

Barbell Warm up- 3 sets

empty bar, add light load for sets 2 & 3

5 clean grip RDLs

5 hang power cleans

5 push press

Mote
AMRAP in 20 minutes
8 Deadlifts (155/105 lb)
10 Power Cleans (155/105 lb)
12 Shoulder-to-Overheads (155/105 lb)
200 Single-Unders


Background: This Hero workout is dedicated to Staff Sgt. Sky Mote, 1st Marine Special Operations Battalion, USMC, who was killed in action on August 10, 2012, in Helmand Province, Afghanistan, when a rogue Afghan dressed as an Afghani police officer opened fire inside the tactical command area.During the attack, SSgt Mote exposed himself to more gunfire in an attempt to draw attention away from his fellow Marines and distract the shooter.“In his final act of bravery, he boldly remained in the open and engaged the shooter, now less than five meters in front of him,” MARSOC officials said in a release. “He courageously pressed the assault on the enemy until he received further wounds and fell mortally wounded.”Staff Sgt. Sky Mote posthumously received a Navy Cross for his actions.

The workout was designed by Coach Jason Shand of CrossFit Kent Island @crossfitkentisland (Stevensville, MD, USA). He shared, “About a month ago, I programmed the CrossFit Mainsite workout “Nukes” for the gym. As I was reading about Matthew “Nukes” Manoukian in preparation for class, I came across the story of his death. Both Nukes and Mote were incredibly heroic on that fateful day and both were posthumously awarded the Navy Cross. I searched for a Hero WOD that honored Mote, since there was a well-known workout to honor Nukes but I could not find one. So I came up with this.”

The rep scheme signifies the date of Mote’s death, 8-10-12.

10.16.2020

Warm Up
2 rounds
10/side banded lateral walks
5 banded slow to fast air squats
DB complex both sides for 2 rounds each
 **complex =  2 DB windmills + 1 Overhead squat + 2 strict press in the bottom of the squat
10 hip hurdles/side
1-3 wall walks



Mobility  https://www.instagram.com/p/B6V8iamHNZ8/A.  squat Y's x 10 reps each side - use a 2.5# plates no band
B.  overhead squat eccentric isometrics with empty bar x 10 reps @ 3310 tempoC.  deep squat progressions x 10 reps



Burgener Warm Up with PVC

https://www.instagram.com/p/B42avY2J2uf/

*The warm-up you will do every day for the rest of your life*
Perform 3 reps of each
✅Down and Finish (speed thru the middle)
✅Elbows High & Outside (keep bar close)
✅Muscle Snatch (strong turnover)- do muscle clean
✅Snatch Lands 2,4,6 (Footwork)- do tall clean with these drops
✅Snatch Drops (Footwork)- tall cleans to the full depth

Strength
snatch
A. snatch press in the receiving position 3 sets of 5 reps
B. high hang squat snatch x 3 reps @ 60%  3 sets
C. hang snatch high pull x 1 rep + hang squat snatch x 1 rep @70%   5 sets



WOD
"45 in 10"
10:00 AMRAP
21 wall balls 20/14
15 box jump overs 24/20"
9 TTB



Gymnastics skills
6-9:00 EMOM
min 1: 5 shoot thrus
min 2: 4-8 strict pull ups or banded strict pull ups- feet on band across the J-hooks
min 3: 4  ring rows with a 3 second pause at top or 4 strict ring dips or 2 bar muscle ups