11.17.2020

Warm Up
3 rounds

10 mountain climbers each leg

20 Lateral Band Walks/side

10 banded air squats

10 Tall Kneeling to Standing (5/side)-



Mobility

1:00 wrist stretches
then....
https://www.instagram.com/p/CF-b0scnmt2/?igshid=1g7zjew8xapxq
2 sets
A. front rack stretch x 30 seconds
B. xiaopengs x 5/arm



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






Strength
Power Clean & Jerk

3 sets of mid-thigh power clean + power clean + jerk @ 65-75%
then...
3 sets of power clean + jerk x 2 reps @ 75-80%
then...
3 sets of power clean + jerk x 1 rep @ 80-90%
then...
2 sets of clean pulls x 3 reps @ 90-100%


WOD
"Ear Muffs"
21-15-9
hang power cleans 135/95 115/75 95/65
box jump overs 24/20"

11.16.2020

Warm Up
2 rounds of
1st round- no weight, 2nd round- add light load
single leg movements
https://www.instagram.com/p/BpYHZd7lxdZ/?taken-by=strengthcoachtherapy
6-8 reps each side for each exercise
1. Single leg deadlift + reverse lunge
2. Step up + reverse lunge
3. Lateral + curtsy lunge


Primer
3 sets of
seated good mornings with an empty barbell x 15 reps
single leg RDLs x 8/side
hollow rocks x 15 reps


Squatober
"21 to Party"
warm up reps
4 @ 60%, 70%, 78%
then take 83% of squat max and complete 21 reps in as few sets as possible.
4 minutes of rest if needed
sets of 3's
set of 4,4,4,4,5
set of 5,5,5,6
set of 7,7,7

when done, assess your current max number
8 or more sets- drop training weight 8-10%
7 sets = drop weight 4-5%
6 sets = leave your weight alone
4 sets = 3-4% increase in weight
3 sets = 5% increase
2 or less sets = you should start whole program over and add more weight to your max

Landmine Work
https://www.instagram.com/p/CG0THe5HXlb/

3 sets
A. upright rows x 10/side @3X01
B. half kneeling press x 10/side @2X01
C. standing lateral raises x 6-8/side- empty barbell, no tempo

11.14.2020

Warm Up

2 sets of
2 Turkish get ups each side
10 KB single arm swings
10 MB hamstring curls- feet on the ball, hips up high and then straighten the legs while squeezing the glutes
30 second hollow hold



8:00 EMOM
min 1: 2-3 sets of the kip cadence complex- 2 kip swings + 2 knee raises + 2 ttb
min 2: 10 each side walking lunges
min 3: 20-30 second handstand hold
min 4: 10/side switch lunges- start in squat stance, jump back in split squat stance. Bounce back to squat stance. Repeat with the other leg jumping back in split stance.

WOD
"Taco Cat"
18:00 AMRAP
18 cals row or 14 cals bike
15 wall balls 20/14
12 DB alternating snatch 50/35 35/20
9 TTB- sub in lat pull downs or on the floor KB banded TTB drill

11.13.2020

Warm Up
3 sets
10 single leg glute bridge + 15 sec single leg glute bridge hold at the top/ sides
8 body weight single leg RDLs/side
10 shoulder taps/side

Mobility https://www.instagram.com/p/Bx46pSPlRw8/
1. half kneeling pallof press x 8/side
2. DB pull overs on the floor x 10 reps
3. cat/camels x 10 reps
4. child's pose to cobra x 10 reps


Strength
Deadlifts
1 Pause Deadlift at mid shin + 1 Deadlift for 2 sets of 6 @ 65%
•
The goal for the pause deadlift is to keep the bar close to the shin right when it breaks the ground.
•
The athlete should stay over the bar while pulling the bar toward their body using their lats for a 1 second hold (keeping the bar close/ having the weight in the mid foot)
•
After the Initial pause, the athlete will perform a conventional deadlift using the previous movement as a primer to keep the bar close.



WOD (20:00)
"Fuego"
3:00 AMRAP x 5 sets
3 deadlifts 225/155 185/135 155/105
6 air squats
9 plate hold step ups 24/20" 25/15# plate
12 leg lifts over the KB/DB (6 each side)
1:00 rest
pick up where you left off. Keep track of total rounds + reps

11.12.2020

Warm Up
2 rounds

12 curtsy squats (6 each side)
10 slow to fast air squats
8 DB muscle snatch (4 each side)
12 light DB high pulls (6 each side)




Mobility: hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly

Primer: glutes

3 sets

1. standing hip abduction x 8/side
2. side plank clam shells with hip raise x 8/side
3. glute bridges x 15
4. glute bridge with hip abduction x 15 https://youtu.be/lB_9IodRw0s


Strength
Squatober
5 reps @ 60, 65, 70, 75%


WOD

"Highmark"

AMRAP 12

2--4-6-8-10... keep adding 2 reps to each exercise until time expires
thrusters 95/65
power snatches 95/65
push ups
*use the same bar, same weight

11.11.2020 Veterans Day- Three Wise Men

Warm Up:

2 rounds

yoga push ups x 5 - from a plank position, drop into a cobra, push back to a downward dog, then to a plank PVC Cuban presses x 10 https://vimeo.com/261204364
half kneeling single arm KB strict press x 6/side
KB goblet squats with a 3 second pause at the bottom x 10

and then …

Bird Dogs x 10 reps
Medicine Ball Hamstring Curls x 10 reps
Reach Thrus x 5 reps https://www.youtube.com/watch?v=HTIvqzYOEbg&index=5&




Mobility: https://www.instagram.com/p/BtogGGPnJbN/
Rotator Cuff using the yellow mini-bands
1. ISO hold 10 seconds x 3
2. presses
3. external rotation
4. pulsing
5. external rotation overhead


Snatch warm up- empty bar
3 reps snatch grip jump + shrug + high pull
3 reps high hang power snatch
3 reps hang squat snatch
3 reps squat snatch

Three Wise Men
Three AMRAPs in 16 minutes

AMRAP in 4 minutes
5 Hang Squat Snatches (135/95 lb)
10 Bar-Facing Burpees

Rest 2 minutes

Then, AMRAP in 4 minutes
10 Power Cleans (135/95 lb)
20 Pull-Ups

Rest 2 minutes

Then, AMRAP in 4 minutes
15 Box Jump-Overs (24/20 in)
30 Wall Ball Shots (20/14 lb)

Background: After the September 11th attacks on the US, Jeremy joined the Navy and became a SEAL. Ben, already in the Army, became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan. Tragically Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Just over two years later, Ben was killed in a firefight in Afghanistan on January 10, 2012. Beau remained on active duty in the United States Marine Corps.

This workout was originally posted on threewisementribute.org, which later joined Headstrong @getheadstrong, “a national organization that provides post-9/11 [US] veterans with cost-free, stigma-free and bureaucracy-free mental health care.”

11.10.2020

Warm Up
3 rounds

lateral banded step overs x 20- use a plate on the floor

paused squat press outs x 8 - 10-15# plate with a 2-3 second at the bottom of the squat- press plate out

sumo inchworms x 5




Mobility
https://www.instagram.com/p/CDEj-KUJ9rG/

A. single arm KB press + windmill
B. prone PVC press
C. squat + Cuban press with small plates
D. side plank + external rotation with small plat


https://www.instagram.com/p/CGpwtoZHhhu/
Snatch check list

Strength
part one (9:00)
every 90 seconds for 6 sets- work through this complex with light load for technique
snatch lift off + hang squat snatch + squat snatch

part two (10:00)
EMOM 10
snatch pull + squat snatch
start with light load and only build with good form


WOD
"Mr. Perfect"
10-8-6-4-2 HSPU
2-4-6-8-10 power cleans 155/105 135/95 115/75