07.05.2021 Class at 7,8 and 9am ONLY

Warm Up
Coach led outside
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1. knee to chest
2. groiners
3. walking quads
4. single leg deadlift- touch the ground
5. greatest stretch alive
6. hamstring - ground scrapers
7. figure 4
8. inchworms no push up
9. sideways curtsy lunge

Mobility warm up

One round
https://www.instagram.com/p/CMAupVrn7WW/
10 Xiaopeng Circles
▪️10 IYT + other letters
▪️20 Wall Supported Dead Bugs
▪️10 Squat Pulses
▪️10 Hip Airplanes
run 200m easy




WOD
Sandbaggin' It
with a partner- divide however you like
50 cals row
50 box jump overs 24/20"
50 sandbag squats

40 cals row
40 box jump overs
40 sandbag cleans

30 cals row
30 box jump overs
300m sandbag carry- do this together- trade off whenever

07.03.2021 Hero WOD T

Warm Up
400m row/bike/run
10 empty bar thrusters
10 dead bugs

300m row/bike/run
10 KB swings
10 2- legged pistols keep knees and feet together as you squat

200m row/bike/run
20 banded glute bridges


Mobility:

banded ankle distraction x 45 seconds each side
hip flexor kicks x 7/side https://www.instagram.com/p/BwkLxo5gyDQ/
robust shoulders: 3 movements with an orange band or a theraband
https://www.instagram.com/p/B3N6eUMnnaz/





WOD
Hero WOD T


5 Rounds for Time
100-meter sprint
10 Squat Clean Thrusters (115/75 lb)
15 Kettlebell Swings (2/1.5 pood)
100 meter Sprint
2 minutes Rest

Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.

He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings.

He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery.

The “T” Hero WOD was first posted on crossfit.com as the workout of the day for Sunday, February 4, 2018 (180204).

07.02.2021

Warm up
3 rounds
100m run
10 goblet kneeling squats https://www.instagram.com/p/CQeRRoqhBjk/
10 each side single leg stance KB pass https://www.instagram.com/p/CQTiOnRM65-/
10 box jumps


WOD
"Let Me See You Do It"
4 rounds
3:00 AMRAP 1:00 Rest
Run 400m or 300m
max reps*

* odd rounds= max reps DB manmakers 35/25
even rounds= max reps tire flips

Strength
Tempo Front Squats
Front Squat 3131; 3,3,3,3; rest 2-3mins (focus on great positions this week - maintain strict tempo)

Post WOD
2 sets
25 banded lat pull downs
10 weight plate front raises
10 each side weight plate halos

07.01.2021

Warm Up
Thoracic flow
then
2 sets
10 single leg landmine RDL/side
10 goblet landmine reverse lunge to high knee/side https://youtu.be/794aGA7kUeU



Strength
Deadlifts +
8 reps @ 50%
6 reps @ 65%
4 reps @ 75%
2 reps @ 80%
2 reps @ 85%

between sets of deadlifts complete:
1. wall supported deadbugs x 7 each side
2. banded glute bridges x 15



WOD
#justabar
Uranker wod #3
9:00 AMRAP
3 deadlifts
3 squat cleans
3 front squats
3 push press
*go unbroken rounds, rest between rounds

06.30.2021

Warm Up
One round
https://www.instagram.com/p/CMAupVrn7WW/
10 Xiaopeng Circles
▪️10 IYT + other letters
▪️20 Wall Supported Dead Bugs
▪️10 Squat Pulses
▪️10 Hip Airplanes
run 200m easy

Mobility
3 sets of 5 reps sots press with an empty bar or PVC
bottom of an OHS hold accumulate 2:00
prone swimmers x 2 sets of 5 reps

Primer:
4 sets of 2 snatch push press + 2 OHS
start with an empty bar and add load as needed



Strength
snatch waves
3 reps @ 65%
2 reps @ 70%
1 rep @ 75%
3 reps @ 70%
2 reps @ 75%
1 rep @ 80%

WOD
"Can't Deny It"
15-12-9
wall balls 20/14
C2B pull ups- sub pull ups- or inverted rows

06.29.2021

Warm Up
2 sets of
Run/Row/Bike 200m
10 goblet curtsy squats https://www.youtube.com/watch?v=xClhGjz7p0A
6 half kneeling single arm KB press/arm


Skill: 3 sets of

A. RNT (Reactive Neuromuscular Training) split squat x 6-8 each side
start with no weight and try to build light DB load each hand
https://www.instagram.com/p/BkGu74XjNN7/?taken-by=functional.bodybuilding
**RNT exercises are used to fix knee cave. The use of a band that pulls the body into a bad position, basically feeding the problem, which causes the body to learn how to correct for the problem by turning the lateral glutes on at the right time to keep the knees in line with the foot
B. Single arm OH carry 50'/side




Clean Primer:
4 sets of the complex at 35%of 1RM power clean
1 clean pull
3 tall cleans
1 power clean
1 push jerk


Strength
hang clean + clean- practice squatting these
for 8 sets @ 55-60-65-70-75-80-85-85+%

strict press
3 sets of 5 reps @ 70-75% (last time we did 3 x7 @ 65-70%)



WOD
"UP!"
For Time
50m dual KB overhead carry 35/26
400m run
50 KB swings 53/35
400m run
50m dual KB overhead carry 35/26

06.28.2021

Warm Up
3 sets
8 sumo squat goblet good mornings
3/side Cossack squats
8/side half kneeling chop and lift
3/side half kneeling windmills


Mobility
10/side hip hurdles
5/side reach, roll & lift
5 reps feet together squat & hold 10 seconds + forward fold stretch for 10 seconds


Test SEVEN: The Chipper
For Time
75/60 cal row
60 anchored feet sit ups or GHD sit ups
50/40 cal row
50 alternating single arm devil's press 50/35 35/20
25/20 cal row
40 single arm DB thrusters 50/35 35/20
*25:00 Time Cap


Cool Down
1:00 bound angle stretch
1:00 standing straddle stretch
1:00 90/90 hip switches