10.31.2020 Happy Halloween

warm up
row or bike 10 cals
plank shoulder taps x 30 seconds
row or bike 10 cals
banded air squats x 30 seconds
row or bike 10 cals
skaters with a 2 second pause on the landing x 10/side

then...

10 PVC RDL + pass throughs
10 PVC platter squats
10 PVC snatch press in the receiving position
repeat the above exercises with 5 reps each


WOD
"Halloween Michael Myers"

For Time

3 possible rounds
13:00 time cap per round
400m run away (he's coming to get you)
10 deadlifts (your car won't start) 185/135 155/105 115/75
31 sit ups (get up! get up! He's coming)
400m run away (he's catching up to you)
3 muscle ups (quick, jump over the fence and hide)- 5 strict pull ups
6 snatches (he's trying to grab you) 135/95 115/75 95/65
3 muscle ups (jump the fence and run away)- 5 strict pull ups

Did you survive? (did you make the 13:00 cap, if not scale the next round by reps and/or load)
sub running with rowing 500m or biking 30/21 cals

10.30.2020

Warm Up
3 rounds- 1st round no weight, add light load rounds 2-3
6/side plate drop back lunges - feet start on plate and drop back into a lunge with one foot on plate, one on ground
8 cyclist squats https://www.instagram.com/p/Bzs7OH6lsIv/ (first video)
4-5 reps/side perfect stretch walk https://www.instagram.com/p/B0Q2i8BFZVz/ (last video)

Mobility

2 rounds
10 glute bridges- green or blue mini-band
10 banded squats   green or blue mini-band
10 psoas marches each leg- yellow mini-band
10 banded press outs- yellow
10 overhead external rotations- yellow

WOD- benchmark
"Demons"
40 devil's press for time
50/35   35/20

post wod
12:00 EMOM
min 1: 8-10 alternating pistols
min 2: 20-30 seconds ring support hold or hang on rig hold
min 3: 8-10 alternating reps tall kneeling to standing
min 4: 30 second handstand hold

10.29.2020

Warm Up
3 Sets

5 Half Kneeling Single Arm Bottom Up KB Press/arm

20sec Side Plank/ side

30sec Dead Bug- move legs out and back slowly
*Move with purpose and focus - build a little weight on your press


Primer:
hip flowhttps://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfillythen..

Banded good mornings with squats.

Do 5 reps good mornings + 5 reps squats for 3 setsthen..
10 reps Kang squats -no barbell https://www.youtube.com/watch?v=p2cQp1aAWjc


"Night of the Living Dead (legs)"

Squatober Day 7
Back squat 4 x 7 reps @ 67.5%
Front squat 3 x 5 reps @50% of your back squat max
Back squat 4 x 8 reps @60%



If time remains


Core Finisher by Kristi Eramo
4 total rounds:
20 sec of work 10 sec rest between each movement
* Weighted Toe Reach
*Bicycle crunch
* DB plank drag throughs
*Hollow hold or hollow rocks

10.28.2020

Warm Up

PVC Pipe Pass Thrus x 15 reps
and then …

Deep Squat Progressions x 5-7 reps

Followed by …

Kettlebell Halos x 10 (5 in each direction)
Kettlebell Press x 5 (left side)
Kettlebell Windmills x 5 (left side)
Kettlebell Press x 5 (right side)
Kettlebell Windmills x 5 (right side)
Kettlebell Push Press x 5 (left side)
Kettlebell Waiter Carry x 20-25 yards (left side)
Kettlebell Push Press x 5 (right side)
Kettlebell Waiter Carry x 20-25 yards (right side)
 

Mobility
https://www.instagram.com/p/CGZ_pbPhYkj/
A. tall kneeling snow angels against the wall x 8 reps- little to no load


B. tall kneeling pulsing Y's against the wall x 5 reps- one rep is moving from arms at the side to arms up to the Y position and back down.

C. Shoulders- 10 reps of each
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. landmine single leg deficit RDLs x 8/side @ 31X1
B. single arm DB high pulls x 8/side - use heavier load than last time

3 sets

C. half kneeling barbell strict press x 4-5/side @ 21X2
D. goblet 1 1/4 squat x 8-10 @2111




WOD

"Freddy's Revenge"
5 RFT

5 Shoulder to overhead
10 burpees
155/105 135/95 95/65

10.27.2020

Warm Up
2 rounds
2 KB/DB cleans right
2 KB/DB single arm rack lunge right
2 KB/DB single arm thruster right
repeat all on left side
then
10 push ups
20 jumping jacks


Barbell warm up/primer
5 clean grip deadlifts
5 muscle cleans
5 front squats
5 hang power cleans
5 hang squat cleans
5 push presses
5 split jerks
all with an empty barbell



Strength
Every 2:00 for 12:00, complete
Power clean + Mid-thigh power clean + Jerk
build to a heavy in the complex


WOD
"Haunted"
16:00 AMRAP
3 ring muscle ups/6-8 ring rows/ 6 ring dips
6 clusters 115/75 95/65
9 box jump overs 24/20"

ring muscle up drill for those who don't have the whole movement
https://www.instagram.com/p/CC1S3pGgFZ7/

10.26.2020

Warm Up
2 sets
10/side MB rotational throws against the wall (brick)
10 deadbugs
10/side shoulder taps


Glute Primer
2 setsbanded lateral walk to the right for 10 steps + 5 banded air squats
banded lateral walk to the left for 10 steps + 5 banded air squats
5/side banded kick backs
5/side banded lateral abduction




Strength
Squatober
Back squat
4 sets of 5 reps at 65, 70, 70, 75%



8:00 EMOM
min1: snatch grip barbell RDL x 8 reps - increase load every round
min 2: banded good mornings x 20 reps
min 3: ring rows x 8-12 reps
min 4: bottom's up KB carry 2 lengths of the gym- one length each side



WOD
Invasion of the Barbell Snatchers
14:00 AMRAP
4 HSPU sub piked hspu on a box 8 KB swings 53/35
12 wall balls 20/14 2 power snatches 135/95 95/65
*increase power snatches by 2 reps each round until time cap

10.24.2020 Team Of 4

Warm Up
3 sets
7 barbell deadlifts
7 barbell hang power cleans
7 barbell strict press
5-8 push ups
20 jumping jack


Mobility

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

then
C. deep squat plate hold x 15 seconds on, 15 seconds off
D. thread the needle + thoracic rotation x 5/side


WOD
SUNKEN SHIP

For Time, Complete as a team of 4 athletes

Calories on the Rower and Barbell Thrusters

21, 18, 15, 12

All Athletes assemble by the rowers after setting their barbell up and in front of the rowers. Athlete 1 will start the WOD strapped into the rower with the remaining teammates behind. Upon completion of the calories the team will hustle to their individual barbell and each athlete will complete the thrusters. Before Athlete 2 can start rowing 18 calories, each team member must complete the Thrusters and tag the rower. Repeat until the end. Time is called when your entire team tags the rower at the end.

Teams rest 3:00 then complete
5:00 AMRAP
slam balls for max reps
2 athletes working while 2 are resting
35/30/20/15 for weights

**record wod time and then reps for the AMRAP**