
workout of the day
09.17.2020
WOD
"Go Around"
For Time
50 box jumps 24/20"
25 TTB
50 wall balls 20/14
25 bent over rows 95/65 75/55
50 wall balls
25 TTB
50 box jumps
Warm up
3 rounds
10 walking lunges + 10 spiderman lunges (getting down really low and knee over the toes)
10 PVC pass thrus
5/side DB OH squats
5/side DB strict press
Shoulder Warm up
15 seconds on each
Palms Forward Pump
Palms Backward Pump
Internal/External Rotation
Swimmers
Arms Extended Hold . https://www.instagram.com/p/B-_J7UnJlZY/
Strength
3 sets
A. barbell hip thrusts @20X2 8-10 reps
B. goblet 1 1/4 squats (can by cyclist squats for form if needed) @2111 8-10 reps
WOD
"Go Around" For Time
50 box jumps 24/20"
25 TTB
50 wall balls 20/14
25 bent over rows 95/65 75/55
50 wall balls
25 TTB
50 box jumps
08.10.2020
WOD
"Steel Toe Boot"
For Time
800m Run
30 power cleans 115/75 95/65
100m carry- one weight overhead, one weight at your side
20 push ups
100m carry- one weight front racked, one weight overhead
10 bent over barbell rows 115/75 95/65
800m Run
Warm Up
3 rounds
100m jog30 seconds or about 4-5 reps deep squat progressions
20 banded pull aparts
30 second hollow hold
30 second superman hold
Burgener Warm up
round one with empty bar
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
Every 90 seconds for 5 sets
1 clean grip deadlift- pause at the knee and mid-thigh on the way up @3030
1 segmented power clean
3 front squat @ 2110
build to 70% clean max
WOD
"Steel Toe Boot"
For Time
800m Run
30 power cleans 115/75 95/65
100m carry- one weight overhead, one weight at your side
20 push ups
100m carry- one weight front racked, one weight overhead
10 bent over barbell rows 115/75 95/65
800m Run
06.23.2020
WOD
"Power Ball"
7:00 AMRAP
15 DUs
10 walking lunges- 5/side
5 power snatch @55-65%
Rest 2:00
7:00 AMRAP
4 bent over rows- use the same weight as snatch
8 wall balls
12 sit ups
Warm up
3 sets
8 drop lunge to knee lift/side
10 single leg glute bridges/side + 15 second glute bridge hold
5 deep squat progression + walkout to a push up
Mobility:
shoulders: 5 each side- light weight https://www.instagram.com/p/B58iPFdBw9t/body saw x 10 reps
deep squat progressions x 5 reps
pigeon pose x 30 seconds each side
Strength Set
press in the receiving position x 2 reps for 3 sets
drop snatch x 2 reps for 3 sets
then
5:00 EMOM
2 reps hang squat snatch @ 60-70%
WOD
"Power Ball"
7:00 AMRAP
15 DUs
10 walking lunges- 5/side
5 power snatch @55-65%
Rest 2:00
7:00 AMRAP
4 bent over rows- use the same weight as snatch
8 wall balls
12 sit ups
08.06.19
WOD
3RFT
500m Row
400m Run
10 kip HSPU/ 5 strict HSPU / 5 each side seated DB strict press
5/side KB goblet box step ups- box height should be at or slightly above the knee
Warm Up
2 rounds
100m run
10 x shoulder taps/side
10 x banded lateral walks
5/side lateral box step ups
10 x glute bridges on a box
Mobility: https://www.instagram.com/p/Bxv-F2njkBu/ (starting at 4th clip on video)
1. floor angels with passive thoracic stretch x 10 reps
2. passive shoulder flexion with thoracic extension x 10 reps
3. t-spine stretch on foam roller x 5 with good exhales as you are stretching through the chest
4. active shoulder flexion hovers x 10
Skill: work through 3 rounds
A. bent over rows- single arm DB row x 6 -8 each side
B. 8-10 push ups
WOD
3RFT
500m Row
400m Run
10 kip HSPU/ 5 strict HSPU / 5 each side seated DB strict press
5/side KB goblet box step ups- box height should be at or slightly above the knee
11.29.18- Only 5:30am and 6:30am today
WOD
10 Hang DB Cleans (power) 50/35 35/20
10 DB Box Step Ups 20/16
250m/200 m Row
20 Hang DB Cleans (power)
20 DB Box Step Ups
250m/ 200 m Row
10 Burpees
10 Box Jumps250m/ 200 m Row
20 Burpees
20 Box Jumps
250m/ 200 m Row
Warm Up
3 sets of
Assault bike 1:00 - last 10 seconds sprint
Row 1:00 - last 10 seconds sprint
Primer:
station one: barbell bent over rows 3 sets of 6 reps
station two: barbell hip bridges 3 sets of 6 reps
*build load as needed
WOD
10 Hang DB Cleans (power) 50/35 35/20
10 DB Box Step Ups 20/16
250m/200 m Row
20 Hang DB Cleans (power)
20 DB Box Step Ups
250m/ 200 m Row
10 Burpees
10 Box Jumps250m/ 200 m Row
20 Burpees
20 Box Jumps
250m/ 200 m Row
10.15.18
WOD
with a partner For Time
21-15-9-15-21
divide reps however you like
one work, one rest
wreckbag thrusters 50/35
pull ups - sub ring rows
Warm Up
https://www.instagram.com/p/BlmWiCZHGXG
Dynamic - one length of the exercise + one length job back easy
1. knee to chest
2. groiners
3. walking quads
4. single leg DL
5. greatest stretch alive
6. hamstrings
7. glute/hips (#4 stretch)
8. inchworms (no push up)
9. lateral curtsy lunge
Primer: 6:00 EMOM
min 1: barbell bent over rows x 8-10 reps
min 2: barbell glute bridges x 8-10 reps https://www.youtube.com/watch?v=6EhYj5eSngY
Shoulder warm up for pull ups
10 -30 seconds in an active hang on the pull up bar- feet together and in front
5 reps scap pull ups
5 reps of the kip swing (beat swing)- tight hollow position
WOD
with a partner For Time
21-15-9-15-21
divide reps however you like
one work, one rest
wreckbag thrusters 50/35
pull ups - sub ring rows
https://www.youtube.com/watch?v=00qeWqCtJP0 (thruster is second movement on video)