Wednesday February 28 2018

  -Warm Up-


2 rounds


1 minute bike

5 walk outs

:20 hollow hold

10 Russian swings

5 scap retractions (hanging)

7 beat swings


-Strength-


Gymnastics Skill


EMOTM 16


Minute 1 - :30 strict pull-ups

Minute 2 - :30 hollow body hold


Can sub : banded pull-ups, or ring rows



-WOD-


AmRaP 8


Calorie/Sandbag ladder


2 cals ... 1 Clean

4 cals... 2 cleans

6 cals... 3 cleans

8 cals... 4 cleans

Continue Reading Wednesday February 28 2018

Tuesday February 27 2018

 -Warm Up-2 rounds10 shoulder openers 5 single arm press each8 eccentric ankle dorsiflexion 5 lateral step ups ***Right Before the workout***Down and backButt kickersHigh kneesSide shuffles Walking quad stretch -Strength-Strict…

Continue Reading Tuesday February 27 2018

Monday February 26 2018


-Warm Up-


3 min on the bike or skier or rower

Then


10 min for quality


5 rocking adductor stretch each side

5 supinated grip deadlifts (with an empty barbell)

5 hip airplanes each side

5 bottom half burpees

5 ring rows


-Strength-



Deadlift


4-4–4-4-4


Double over Hand Hook grip *No Gear*


Start around 50% and build from there


-WOD-


Every 3 minutes for 15 minutes


20 wall balls

12 Lateral Burpee bar hops

6 deadlifts

Continue Reading Monday February 26 2018

Saturday February 24 2018

 -Warm Up-15 minutes for quality 5 Cuban Press:20 wall facing handstand hold 5 boot straps 5 squat + thoracic rotation (each side)-WOD-For Time : 12 minute cap Back squat 15-12-9Double…

Continue Reading Saturday February 24 2018

Friday February 23 2018

  -Warm Up-


5 minute row


Then


4 rounds


3 kips

3 t2b

3 high pulls (L)

3 CNJ (L)

3 high pulls (R)

3 CNJ (R)

100m Row

5 inchworms


-WOD-


Open WoD 18.1



AmRaP 20


8 T2B

10 DB CNJ

14/12 cals rower




Post WoD



10-15 min for quality


10 sciatic nerve floss each side

10 cat cows

5 yoga push ups (push up and push into downward dog)

10 upper extremity nerve floss

20 sec table top

Continue Reading Friday February 23 2018

Thursday February 22 2018

  -Warm Up-


3 rounds


100m stiff leg row

10 prone thoracic retraction

5 sumo inchworm push ups

20 sec wall walk handstand hold

5 canoes each side

20 sec supinated hang



-Strength-


4 sets


10 kneeling pallof presses (each side)


:45 side plank (each arm)


6 Barbell roll outs



-WOD-


Alt rounds with a partner


5 RFT -


20 cals rowing

10 HsPu

10 ring dips

Continue Reading Thursday February 22 2018

Wednesday February 21 2018

 -Warm Up-2  rounds 10 shoulder openers 10 thoracic squat rotations 10 Cuban presses10 groinersThen review - Med ball Clean Then review push jerk (pvc)-Strength-Power Clean and Push Jerk 3-2-2-1-1-1-WOD-RETEST WOD Lumber City…

Continue Reading Wednesday February 21 2018

Tuesday February 20 2018

  -Warm Up-


3 rounds


10 upper extremity nerve floss

5 strict push ups

10 ring rows

5 high pulls each side

10 plate hops

5 eccentric ankle dorsiflexion


-Strength-


*perfrom as a complex laying on the floor


4 sets


DB skull crusher


8-8-8-8


Tate press


8-8-8-8


DB floor Press


8-8-8-8



-WOD-



12 minute cap


Buy-in - 100 doubles


4 RFT


15 Box jumps (no rebound)

12 DB snatches 60/40 (new standard)

9 Pull-ups

Continue Reading Tuesday February 20 2018

Monday February 19 2018

 -Warm Up-2 rounds 100 meter stiff leg row10 walking Samson lunges10 rings rows 10 bottom half burpees“Lumber City Challenge WOD 1”Re-Test Day !!-WOD-“Double Trouble”AmRaP 7 1k Row - remaining time…

Continue Reading Monday February 19 2018

Sunday February 18 2018

  -Warm Up-


3 rounds


6 sumo inchworms with a push up

6 sciatic nerve flosses each leg

10 banded good mornings

6 Russian kb swings

6 beat swings



-Strength-



Deadlift


7-5-3-1-1-1-1



-WOD-


15-12-9-6


Deadlift

T2B

Hand release push-ups

Continue Reading Sunday February 18 2018