Friday August 31 2018

  -Warm Up-


1 round


10 Samson walking lunges

8 squat +plate press out

10 lateral leg swings

8 eccentric ankle dorsiflexion

1 min accumulation in the bottom of the back squat at 30% of 1 rm


-Strength-


Back Squat


3-3-3-3-3-3-3-3


Increasing weight



-WOD-


AmRaP 20


10 Floor Press

20 Heavy Russian Swings

400m run

Continue Reading Friday August 31 2018

Thursday August 30 2018

  -Warm Up-


1 round


8 Cuban presses

30 single unders

10 bicep curls

8 median nerve floss

10 groiners

1 min of posterior hip distraction


Then

2 rounds with barbell

5 High hang snatch pull

5 low hang power snatches +ohs

5 mid-shin squat snatches



-Strength-


Establish a 5 RM TnG

power snatch

-WoD-


For time:


50-40-30-20-10

Double Unders

(x2 singles) 

10-20-30-40-50

Single Arm DB Hang Clean 50/35


*must switch arms every 5 reps

Continue Reading Thursday August 30 2018

Wednesday August 29 2018

Warm up


10 min for quality



1 min bike

5 dumbell single leg RDLs

10 adductor rock stretch (5 each leg )

5 kb high pulls


Strength


Rear Foot Elevated DeadLifts

8-8-8-8

(each side)


superset with


Only 3 sets


60m single arm farmers carry (KBs only)

Rest 30 seconds between sides


WOD



Every 4 minutes x 4 rounds


12/9 cals bike

10 SDHP 95/65

12/9 cals bike

10 ring rows

Continue Reading Wednesday August 29 2018

Tuesday August 28 2018

 2 rounds

5 single arm push press

10 kossack squats

20 plate hops

10 sciatic nerve floss

20 sec bent knee hollow body hold


Strength


Single arm DB push press


10-10-10-10 (each arm)


1 minute plank hold after each set



WOD


Tabata Tuesday


Air Squats

Rest 1


Push-Ups

Rest 1


V-Ups

Rest 1


Double unders (or practice, no singles)


Tabata = 20 seconds on / 10 seconds off for 8 rounds


So each section  will be 4 minutes long


Score is the lowest number of reps for each exercise!

Continue Reading Tuesday August 28 2018

Monday August 27 2018

Warm up




10 minutes



10 lateral leg swings each side

20 sec handstand hold

10 alternating jumping lunges

5 lateral step ups each side

5 plate squat press out

10 eccentric ankle dorsiflexion

1 min bottom of a front squat hold(30%)



Strength


Front Squat


5 @ 70%

5 @ 75 %

5 @ 80 %

5 @ 85%


*rest 2 minutes between sets


4 x :45 Strict HSPU


*add weight vest if you can do 5 or more unbroken 


WOD


For Time: 15 minutes


12 Clean and jerks

15 BURPEE box jumps

12/8  bar MU

9 Clean and Jerks

15 BURPEE box jumps

9/6 bar MU

6 Clean and Jerks

15 BURPEE box jumps

6/3 baR mu

Continue Reading Monday August 27 2018

Sunday August 26 2018

 Warm up


2x

100 meter stuff legged row

10 shoulder openers

6 Cuban presses with plates

6 kb high pull

5 snatch balance +ohs (barbell)



Strength


Tall Squat Snatch

3-3-3-3-3

Snatch Grip BTN Push Press

5-5-5-5-5

WOD

AMRAP 10

500m row

20 Wall Balls

Continue Reading Sunday August 26 2018

Saturday August 25, 2018

 -Warm Up-10 min for quality:5 sumo inchworm with push up 20 sec supinated hang5 kb high pulls20 sec bent knee hollow body hold 5 one arm rows Then:Games-WOD-Teams of 3-4AMRAP…

Continue Reading Saturday August 25, 2018

Friday August 24, 2018

 -Warm Up-

2 rounds

10 Samson walking lunges

10 rocking adductor stretch each side

20 banded good mornings

5 single arm strict press

10 median nerve floss


-Strength-

Strict Press

5-5-5-5-5

rest 90 seconds between sets

Then

Glute Ham Raises

8-8-8-8-8


-WOD-

10 minute Cap

3 RFT:

5 Strict Press 115/80

10 Bent Over Rows

30 Back rack Lunges

Continue Reading Friday August 24, 2018

Thursday August 23, 2018

 -Warm Up-

10 minutes for quality

10 groiners

5 single arm push press

10 sciatic nerve flosses

5 kossack squats

10 bottom half burpees


-Strength-

1 clean lift off

+

1 squat clean

+

1 jerk


-WOD-

20 minute cap

150 burpees

run 1 mile

Continue Reading Thursday August 23, 2018

Wednesday August 22, 2018

 -Warm Up-

5 mike bike

Then 2 rounds

5 Russian KBS

10 groiners

5 kb high pulls

20 meters everted walking


-Strength-

3 rounds

10 second single leg standing hold (x2)

10 lemon squeezes

10 second L- Hang

10 seconds GHD hip extension hold

(hold plate)

20 seconds Samson stretch ( each side)


-WOD-

Amrap 7

15 cals bike

15 KBS 

Continue Reading Wednesday August 22, 2018