03.27.2021 Open 21.3

For total time:

15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats 
30 bar muscle-ups
15 thrusters 

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

95 lb. for the front squats and thrusters

Time cap: 15 min.

Complete the following complex for max load:

1 deadlift
1 clean
1 hang clean
1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min.

03.26.2021

Warm Up
2 rounds
10 hip bridge walk outs
10/side single leg hip bridges
5 push ups
4 shoulder taps each side
3 yoga push ups


Mobility
6 deep squat progressions
30 second thread the needle-moving to both sides
30 second child's pose to cobra
30 second table top hold
4/side perfect stretch



Strength
back squats
3 reps @ 65%
2 reps @ 70%
2 reps @75%
1 rep @ 80%
1 rep @ 85%

WOD
"Boxed Up"
6 rounds
4 S2OH 155/105 115/75 95/65
7 push ups

rest 2:00

6 rounds
4 clusters 135/95 95/65 75/55
7 box jumps 24/20"


If time remains:
Core Builder https://www.instagram.com/p/CHQY4Zrr7vS/
3 sets:
20 lying Leg raise to DB
20 Leg Lifts over DB
20 Weight DB sit ups
20 Hip Dips (10/side)
20 toe touch + knee to elbow + knee cross body (10/side)Rest 1-2 min between sets

03.25.2021

Hot Start
400m row
12 box step ups
12 sit ups
200m row
2 rounds
6 muscle snatch
6 behind the neck push press


Mobility
Squat Y's x 8 each side with 2.5 or 5# plates
90/90 overhead raise with band x 15
reach, roll and lift x 4 each side

empty barbell warm up- 3 reps of each movement
high hang snatch extension
high hang snatch high pull
high hang power snatch
high hang squat snatch
snatch grip sotts press

Strength- snatch
6 sets- build load
1 muscle snatch
1 low hang muscle snatch
1 hang power snatch below the knee




WOD
"Clean Rolls"
3:00 AMRAP
9 power cleans 95/65
7 hand release T-push ups
5 candlestick roll ups

2:00 Rest

3:00 AMRAP
7 power cleans 115/75
5 HSPU
3 strict pull ups or bar muscle ups

03.24.2021

Warm up
3 sets
30 seconds single unders
8 barbell good mornings
20 seconds hollow rocks
8 barbell Kang squats


Primer: work on lats
active thoracic extensions x 20 reps https://ppp.thebarbellphysio.com/exercises/177918
then
5-4-3-2-1 scaled dragon flags https://youtu.be/uIFVJ9bte8M?list=TLGG-oiCKeqmoK0xNzAzMjAyMQ
10-8-6-4-2 bird dog rows- heavy https://ppp.thebarbellphysio.com/exercises/68071


WOD
"Multiple Layers"
20:00 EMOM
min 1- gymnastics choice 3-8 reps depending on what skill you pick
min 2- bike cals x 10/8 or ski erg cals
min 3- DB manmakers x 3-4 reps 35/25 30/20
min 4- hollow hold flutter kicks x 50 reps

03.23.2021

Warm up
3 rounds
cardio choice 60 seconds
12 reactive box step ups/leg
12 cyclist 1 1/4 squats
30 second wall sit

Strength
Body Composition
3 sets of A and B
A1. front rack drop back lunge: 30X0; 16-20 reps- alt legs
A2. supinated strict pull ups: 2011; 8-10 reps

B1. dual KB rack squat: 2111; 8-10 reps
B2. DB bent over row: 30X1; 8-12 reps

WOD
"Journal Entry"
20-16-12-8
row cals
DB deadlifts 50/35 35/20
tall plank DB pull thrus- 20 reps = 10 each side


cool down
seal stretch 1:00
child's pose 1:00
cat/camels x 10 reps

03.22.2021

Warm up
3 rounds
10/side skaters
5/side single leg KB RDLs @ 21X1
5 push ups
15 band pull aparts


Mobility
2 sets
front rack stretch x 30 seconds
wrist ups x 10 each side
wrist rolls x 10


Strength
every 1:30 for 6 sets
1 power clean
1 hang squat clean
1 split jerk
start at 55-65% and build load

WOD
"Air Force minus burpees"
For Time
20 thrusters
20 sumo deadlift high pull
20 push jerks
20 OHS
20 front squats
95/65 75/55 45/35

cool down
seated forward fold x 1:00
bound angle x 1:00
child's pose x 1:00

03.20.2021 The Open 21.2

For time:

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

50-lb. dumbbell, 24-in. box

Time cap: 20 min.