
workout of the day
03.11.2020
WOD
Sandbag only wod
Buy In: 200 feet (4 lengths of the gym) bear hug SB carry
10-8-6-4-2
S2OH
Squats
Reverse lunges
Cash Out: 200 feet bear hug SB carry
**you may carry a heavier sandbag than what you do on the wod**
Warm-Up.
Two sets of:
Perform 30 seconds on each side of the following movements… (1:00 per station)
*Station 1 – Banded Palloff Hold https://www.youtube.com/watch?v=0QqFteXadFM
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Half kneeling to standing- front rack KBs- light load https://www.youtube.com/watch?v=gzNHWAOVcH0
Mobility:
shoulders https://www.instagram.com/p/B8UUjRynjdL/
[1] Alternating Bottoms Up KB Press'⠀x 5/side
[2] KB Arm Bars (spice it up by going bottoms up)⠀x 30 second hold
[3] Half Kneeling KB Windmills⠀x 10/side
Skill: Overhead Triple
5 rounds of:
In 2 Minute complete 3 Rounds of:
1 Strict Press
1 Push Press
1 Push Jerk
start at 50-55% your 1RM strict press and build load
WOD
Sandbag only wod
Buy In: 200 feet (4 lengths of the gym) bear hug SB carry
10-8-6-4-2
S2OH
Squats
Reverse lunges
Cash Out: 200 feet bear hug SB carry
**you may carry a heavier sandbag than what you do on the wod**
March Movement: Pull Ups
Strength Work
Option A- trying to get your first strict pull up
ring row negatives x 5 reps with a 5 second negativeDB lateral raises x 10 reps - focus on tempo- slow movement out and back, elbows not locked, no hip swinging, core and lats engaged
Option B- for those who have 3 or more strict pull ups
pull ups negativesx 3-5 reps with a 5 second descendDB pull overs x 10 reps https://www.youtube.com/watch?v=FK4rHfWKEa
Pull Up Work
Option A -Complete 5 sets: 15 second active hollow hold on bar + 5 challenging ring rows with a 2 second count at the top
-Complete 5 sets: feet on the box under rig for 5 toe spot assisted strict pull ups- focus on getting the box set up where you are on your tippy toes and the bar is just under the chin. Stay in a hollow position, rib cage in, lats engaged- active position the entire movement.
https://www.instagram.com/p/B8WxV2WHIsG/
Option B- 5 sets
15 second active hollow hold on rig + 5 strict pull ups
15 second active hollow hold on rig + 4 strict pull ups
continue with one less strict pull ups each round. rest as needed between rounds.
12.18.19
WOD
Every 5:00 for 25:00
15/10 cals row
10 burpees
10/7 cals bike
10 sandbag squats- bear hug the sandbag
Warm Up
2:00 cardio choice
3 rounds
10/side shoulder taps
5 PVC pass thrus standing
5 PVC pass thrus at the bottom of a squat
5 PVC pass thrus prone position
100 foot one arm overhead carry- 50'/side moderate load
Skill: single arm DB press- based off of your 5RM from 11/20
4 sets of 5 reps each side @ 80% your 5RM
if you don't know a 5RM then this is a great time to figure that out.
WOD
Every 5:00 for 25:00
15/10 cals row
10 burpees
10/7 cals bike
10 sandbag squats- bear hug the sandbag
10.18.18
WOD
AMRAP 30:00
long grind type workout
Row 250m/200m
5 tire flips
10 sandbag ground to shoulder 70/50 50/35
15 sandbag squats
20 v-ups/tuck ups
150m farmer carry 53/35
3rounds
Run 100m
10 Single Leg Cone Touches/leg
10 Goblet Squats Light
Primer:
RNT Reverse Lunges https://www.youtube.com/watch?v=IAK6wqGxoss
Goblet Loaded 4-5 reps each leg for 4 sets
KB Complex
2 sets each side
5 1-arm KB Sit Up https://www.youtube.com/watch?v=_i73jABXXtk
5 Single Arm KB Z Press https://www.youtube.com/watch?v=zcUg776Cr2Q
Mobility:
Thera-band shoulder warm up: https://www.instagram.com/p/Bjskn7-hklm
1. The first works external rotation strength and stability in an exercise called “The W.” Hold for 5-10” in the outermost position. 5 reps for :05 hold
2. Next perform a band pull apart keeping your elbows straight and squeezing your shoulder blades together as your arms move out to the side. 10 reps
3. Diagonal pulls in each direction should follow before moving to shoulder circles. This is a classic mobility move with an added stability twist due to the tension from the band. 10 reps each side
4. Shoulder circles. 10 reps
WOD
AMRAP 30:00
long grind type workout
Row 250m/200m
5 tire flips
10 sandbag ground to shoulder 70/50 50/35
15 sandbag squats
20 v-ups/tuck ups
150m farmer carry 53/35
09.06.18
WOD
3 RFT
Front loaded sandbag carry- pylon and back
sandbag squats x 10
sandbag ground to over the shoulder x 5
Back loaded sandbag carry- pylon and back
KB swings x 20 53/35
Warm Up
Alternating OTM x 6 (3 Rounds):
Even Minutes – :50s Light Bike or Row
Odd Minutes – :50s Mobility*
Round 1 – Spiderman and Reach
Round 2 – Alternating Samson
Round 3 – Inchworms
Primer:
3 sets not timed
station one: DB single leg RDL 6-8 reps each side
station two: DB suitcase rear foot elevated split squat 6-8 reps each side
station three: Ring dips or stationary dips 6-8 reps
WOD
3 RFT
Front loaded sandbag carry- pylon and back
sandbag squats x 10
sandbag ground to over the shoulder x 5
Back loaded sandbag carry- pylon and back
KB swings x 20 53/35
03.16.18
Warm Up400m Row 10 reps each of T,Y,I raises on yellow bands 300m Row 10 reps of PVC Platter squats 200m Row 10 reps of walking lunges
Mobility: Wrist stretches Thread the needle stretch x :30 each side Banded lat stretch x :30 each side then... banded walks- lateral and monster 10 reps each direction
Skill: Strict Press 4 sets of 4 reps @ 75%
WOD For Time 3 rounds of 15 reps sandbag squats- bear hug the bag 10 reps sit ups 5 reps burpee box jump overs 24/20" Rest 2:00 2 rounds of the same Rest 2:00 1 round of the same- record total time