
workout of the day
12.12.19
WOD
buy in: 200 feet sled pull- small sleds with 4/3 plates added
then
25-20-15
slam balls
tuck ups or v-ups
cals bike or row
Warm Up
2 rounds
Row/Bike 200m
10 up and over a band across the rig- 5 each side
10 deadbugs
10 slow to fast air squats
25 feet perfect stretch walk
25 feet crab walk
Mobility:
https://www.instagram.com/p/B5FuniknCGb/
A. feet on the wall, thumbs up extend arms overhead x 10 reps
B. feet on the wall, rotate to touchdown pose, extend overhead x 10 reps
C. wrist stretches
D. box stretch with PVC x 5 exhales https://www.instagram.com/p/B3ukFlxg_uS/
Skill: push press
5 sets of 4 reps starting at 60% and increase load
WOD
buy in: 200 feet sled pull- small sleds with 4/3 plates added
then
25-20-15
slam balls
tuck ups or v-ups
cals bike or row
10.21.19
WOD
12:00 AMRAP
6 hang power snatch 115/80 95/65 75/55
12 wall balls 20/14
40 feet sled pull - seated with small sleds inside or large sleds outside
2 Rounds:
200m Run
parallette shoulder extensions x 10 https://www.youtube.com/watch?v=7GLMYwLE47c
Hip flexor hurdles x 5/sidehttps://www.instagram.com/p/B1ewbGLFylu/
Cossack squats x 8/side
KB single side OHS x 4/side
KB single side press in the bottom of the squat x 4/side
Mobility:
banded ankle distraction x 30 seconds each side
anti-extension press x 10 reps https://www.instagram.com/p/B3pW7W7nz5a/?utm_source=ig_web_copy_link
Skill: snatch
complete 4 rounds of the following complex
snatch lift off
snatch high pull
slow power snatch
segmented snatch - pause at the knee for 3 seconds
power snatch
Super Set EMOM 10:00
min 1- snatch x 1 rep power or squat
min 2- 30 seconds pistols or Cossack squats
WOD
12:00 AMRAP
6 hang power snatch 115/80 95/65 75/55
12 wall balls 20/14
40 feet sled pull - seated with small sleds inside or large sleds outside
Mobility of the Week 12:00 Total
child's pose 1:00
downward dog 1:00
extended arm lizard 2:00 right side
downward dog 1:00
extended arm lizard 2:00 left side
standing straddle 3:00
forward fold 2:00
06.12.19
WOD
3 Sets For Time
2 Rounds
4 Tire Flips
60ft. Sled Pull Sprint 3/2 plates- mark off 4 sections of the concrete so you can run a straight away
60 Single Unders
200m SPRINT (a total of 4 lengths)
Rest :90 after each round
Rest 4 Minutes after each set
We’re going to try and do this with sleds outside like a buncha gosh darn land cheetahs.
Warm Up
3 Sets
10 Step Death March
20m Lateral Banded Walk (10m/direction)
10 Banded Pallof press each side
*slow controlled movements with purpose to warm up and activate
Mobility:
Use a mini-band for all of these
glute bridges x 10 each feet wide and feet together
clam shells x 10/ side
fire hydrants x 10/side
ISO squat hold x 30 seconds
WOD
3 Sets For Time
2 Rounds
4 Tire Flips
60ft. Sled Pull Sprint 3/2 plates- mark off 4 sections of the concrete so you can run a straight away
60 Single Unders
200m SPRINT (a total of 4 lengths)
Rest :90 after each round
Rest 4 Minutes after each set
We’re going to try and do this with sleds outside like a buncha gosh darn land cheetahs.
06.08.19 Partner
WOD
Partners
20:00 AMRAP
partner A: completes 400m run
100m sled pull - 2/1 plate added to sled to keep sled moving
50m farmer carry with DBs 50/35 35/20
partner B: accumulates rounds of
4 power cleans 135/95 115/75 95/65
12 burpees
6 HSPU- strict, kip, piked from a box or seated KB press
Switch when part A is complete
WOD
Partners
20:00 AMRAP
partner A: completes 400m run
100m sled pull - 2/1 plate added to sled to keep sled moving
50m farmer carry with DBs 50/35 35/20
partner B: accumulates rounds of
4 power cleans 135/95 115/75 95/65
12 burpees
6 HSPU- strict, kip, piked from a box or seated KB press
Switch when part A is complete
05.08.19
WOD
16:00 AMRAP
2 muscle ups or 4 strict dips
2 deadlifts 275/185 185/125
2 lengths sled pull- outside with big sleds 3/2 plates ( inside with small sleds if needed)
*add 2 reps to the deadlifts each round
Muscle up drills- in case you have an athlete who wants to do progressions for Muscle Up reps
1. foam roller muscle up transition https://www.youtube.com/watch?v=b14kP98t3nU&feature=youtu.be
2. large ring swings https://www.youtube.com/watch?v=q3QFiTQOlSY&feature=youtu.be
3. box jump-up to full support https://www.youtube.com/watch?v=JHdL6srbAtI&feature=youtu.be
4. strict muscle up box assist https://www.youtube.com/watch?v=d0_OvBG83II
Warm Up
Three sets of:
Row/ Bike 400m
KB single arm swings (light to medium weight)
KB Deadlifts x 5 reps (medium weight)Farmers Carry x 50′
Hollow body hold x 20 seconds
Mobility
Two sets of:
Banded Good Mornings x 10 repsShoulder Circles x 10 reps per side
Palm Up Band Pull-Aparts x 10 reps
Skill: Sumo Deadlift
Set 1 – 6 reps @ 60%
Set 2 – 5 reps @ 65%
Set 3 – 4 reps @ 70%
Set 4 – 3 reps @ 75-80%
Set 5 – 2 reps @ 80-85%
Set 6 – 1 rep @ 85-89%
Rest 1- 2 minutes between sets.
Please do not sacrifice mechanics for load.
WOD
16:00 AMRAP
2 muscle ups or 4 strict dips
2 deadlifts 275/185 185/125
2 lengths sled pull- outside with big sleds 3/2 plates ( inside with small sleds if needed)
*add 2 reps to the deadlifts each round
Muscle up drills- in case you have an athlete who wants to do progressions for Muscle Up reps
1. foam roller muscle up transition https://www.youtube.com/watch?v=b14kP98t3nU&feature=youtu.be
2. large ring swings https://www.youtube.com/watch?v=q3QFiTQOlSY&feature=youtu.be
3. box jump-up to full support https://www.youtube.com/watch?v=JHdL6srbAtI&feature=youtu.be
4. strict muscle up box assist https://www.youtube.com/watch?v=d0_OvBG83I
04.08.19
WOD
For Time
Sled pull- pylon and back with moderately heavy weight
12 wreck bag squat cleans
50' walking lunges with wreck bag- front or back racked
12 wreck bag squat cleans
Sled pull- pylon and back
Warm Up
Bike/Row 3:00
3 sets
3 hang muscle cleans
3 hang muscle clean below knee
3 muscle clean
burpee + 2 broad jumps x 3
*start with empty bar and only go light loads thereafter
Mobility:
Banded lat activation: https://www.instagram.com/p/BnRPfG3n3Tw/
each exercise x 10 reps per side
glute activation: https://www.instagram.com/p/BmwtGtUnhn1
10 reps of each
1️⃣Normal width bridges
2️⃣Feet wide bridges
3️⃣Feet narrow bridges (🐸 pumps)
4️⃣Seated clamshells
5️⃣Supine clamshells
6️⃣Seated abduction
Three sets of:
Tall Clean x 2 reps (focus on technique, not weight)
6 sets of:
Power Clean from 2″ below the knee +Power Clean
Sets 1-2: 70%
Sets 3-4: 75%
Sets 5-6: 80%
then...
One set of:
Clean Pull x 3 reps @ 95%
WOD
For Time
Sled pull- pylon and back with moderately heavy weight
12 wreck bag squat cleans
50' walking lunges with wreck bag- front or back racked
12 wreck bag squat cleans
Sled pull- pylon and back
09.20.18
WOD
Every 5:00 for 20:00 perform one round of:
Run 300m
2 lengths of the gym bear crawl
3 x burpee wall walk - perform the burpee and instead of jumping up you walk your feet up the wall and back, then jump up
100m (pylon and back) sled pull- 3/2 plates on sled
*remaining time is rest
Warm Up
3 rounds
300m Run
10 alternating shoulder taps in the plank position
4 inchworms with push up
30 second squat hold
10 Kang squats-With no weight https://www.bing.com/videos/search?q=kang+squat&view=detail&mid=36B7F05D33B3F829B5B736B7F05D33B3F829B5B7&FORM=VIRE
Primer:
6:00 EMOM
min 1: Single leg deadlift against the wall x 6 reps each leg https://www.instagram.com/p/Bf_0fxSAVRz
min 2: See- saw KB row with mini- band around knees x 6 reps each arm https://www.youtube.com/watch?v=wS13dFkL-Qo&feature=youtu.be
WOD
Every 5:00 for 20:00 perform one round of:
Run 300m
2 lengths of the gym bear crawl
3 x burpee wall walk - perform the burpee and instead of jumping up you walk your feet up the wall and back, then jump up
100m (pylon and back) sled pull- 3/2 plates on sled
*remaining time is rest