07.27.2021

Warm Up
2:00 Cardio
2 sets of:
10 x push up T https://vimeo.com/130766564
10 x PVC pass thrus
30 sec. 2 arm KB hold OH- light weight
4 lengths of the gym farmer carry- moderate weight


Mobility: postural exercises https://www.instagram.com/p/BqyZHWTnq1x/
2 sets of 10 reps each
1. T-spine stretch on foam roller
2. 90 degree arm lift offs
3. Reverse snow angels
4. T's
5. Y's


Two sets of:
3 Clean Grip Romanian Deadlifts
3 Clean Pulls
3 Muscle Cleans
3 Front Squats with a 3 second hold at the bottom
3 Hang Power Cleans



WOD
"American Kids"
20/15 cal bike
30 hang power cleans
40 anchored sit ups
30 shoulder to overhead
400m run

Post WOD
triplet
5, 10, 15 , 20
push ups
KB horn curls
sit ups
Time Cap 10:00

07.26.2021

Warm Up
2 Sets
5 Half Kneeling Single Arm Bottom Up KB Press/arm
20sec Side Plank/ side
30sec Dead Bug- move legs out and back slowly




Primer: hip flow
https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfillythen..



Banded good mornings with squats. Do 5 reps good mornings + 5 reps squats for 3 sets
then..

10 reps Kang squats -no barbell https://www.youtube.com/watch?v=p2cQp1aAWjc




Strength
3 sets
T-bar row x 3.4.5 reps- unload the weight as you move up in reps
body rows x 15 seconds max reps- on racked barbell, inverted rows
Cossack squats x 8 each side @31X1


WOD
"One round away"
4 RFT
20 sandbag squats
2 rope climbs or 4 strict pull ups
100m sandbag run

07.24.2021 Partner WOD

Warm Up
400m run

Two sets of: can be done with a partner
Rotational Med Ball Throws x 10 reps (right side)
Rotational Med Ball Throws x 10 reps (left side)
Max Overhead Med Ball Throws with heavy Med Ball x 5 reps (work to get as extended as possible)

Mobility: https://www.instagram.com/p/Bz1vMkKlT2p/
A. perfect stretch x 5/side - start at a spiderman lunge, forearm to the floor in front, then up to a straight leg stretch with hands on either side of the foot in front

B. psoas march x 10 each side- use the yellow mini-bands for a better stretch- you don't need to elevate this stretch. Just move on the floor.

C. plate loaded curtsy walk x 25 feet




WOD
"Long Lines"
with a partner
divide reps, one work/one rest
For Time
50 cals bike
40 box jump overs 24/20"
30 slam balls 35/25

800m run
40 alternating pistols
30 wall balls 20/14

1000m row
30 burpees to a plate
20 HSPU or strict box hspu

07.23.2021

Warm Up
2 sets
2:00 rowing/biking or running
6 inchworms
20 calf raises

Strength
3 sets
A1. barbell hip thrusts @10X0 x 8-10 reps- moderate load, fast reps
A2. DB death march x 16-20 steps- moderate to light load focusing on great stretch each rep
A3. parallette shoot thrus x 8-10 reps https://youtu.be/0CkCRZ8ZZcw


WOD
#justabar
Nick Uranker
17-16-15-14...2-1 reps
hang power cleans
push press

Post WOD: Glute Work
https://www.instagram.com/p/CKZqbCVFxJC/
40 Elevated Single Leg Glute Bridge
30 Deficit Cossack Squats
20 Rear Foot Elevated Split Jumps
10 Concentric Only Pistol Squats

07.22.2021 Partner WOD

Warm Up
3-6-9-12-15
reverse plank bridge hip lifts https://youtu.be/9B8uNzP41JQ
tuck ups
air squats
single unders

Snatch warm up
deep squat progressions x 5 reps
snatch press in receiving position x 5 reps x 2 sets
snatch push press x 3 reps x 2 sets

high hang snatch high pull x 5 reps
high hang power snatch x 5 reps
hang power snatch x 5 reps


WOD
"Snack Bar"
with a partner
15:00 AMRAP
sled pull together- each person hangs onto a strap x 50m
DUs x 30 each person
synchronized hang power snatch x 10 reps 115/75 95/65 75/55
abmat sit ups x 15 reps each person


Strength
Front squat Box Squat; 21X1 Wave Load; 3,2,1,2,3; rest 2-3mins

07.21.2021 "The Chief"

Warm Up
8:00 continuous pace
5 dual KB/DB deadlift
5 dual KB/DB clean
5 dual KB/DB press
5 dual KB/DB front squats
50 feet dual KB/DB carry- racked, overhead, or at your side


WOD
The Chief
Five 3-minute AMRAPs in 19 minutes

AMRAP in 3 minutes
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats

Then Rest 1 minute

Repeat 5 times

Beginner
Five 3-Minute AMRAPs in 19 minutes
3 Power Cleans (75/55 lb)
6 Incline Push-Ups
9 Air Squats

Rest 1 minute. Repeat 5 times.

Background: “The Chief” is a benchmark/tribute WOD originally posted on the CrossFit Main Site (with credit to CrossFit San Diego) as the workout of the day for Sunday, September 14, 2008 (080914).

The original post said: “Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.”

 Cool Down

1:00 each side low dragon stretch

1:00 heel sit

1:00 seal pose

07.20.2021

Warm Up
3 rounds

10 mountain climbers each leg

20 Lateral Band Walks/side

10 banded air squats

10 Tall Kneeling to Standing (5/side)



Mobility
prone PVC lift offs x 15 reps
standing hollow banded pull- downs x 15 reps
wall slides x 15 reps

Primer
Super Set: 3 rounds

1. banded RDLs x 6 reps building in load https://youtu.be/2SjPhD-Zsag
2. active hanging shrugs/ kip swings/ air chair swings/ ring swings x 5-7 reps


WOD
"One More Road to Cross"
20:00 EMOM
min 1- heavy deadlift x 1-2 reps
min 2- gymnastics choice x 3-5 reps or highly technical (muscle ups) 1-3 reps