workout of the day
01.11.2023
WOD
"Walk the Line"
each set for time
Set one
10 DB power cleans 50/35 35/20
50 feet front rack walking lunges
5 DB burpee box step overs 24/20"
50 feet front rack walking lunges
5 DB burpee box step overs
10 DB power cleans
Rest 3:00
Set two
4 rounds for time
6 DB thrusters 50/35 35/20
12 sit ups
Warm up
2 rounds
Cardio 200m
Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Half Kneeling single arm DB Press x 8 reps/side
Mobility
hip warm up https://www.instagram.com/p/B9Wyi1GHAdl/
mini-band
1. abduction x 8 each side
2. band kick backs x 8 each side
3. knee knockers x 8 each side
4. banded frog pumps x 16 reps
Strength
Hip thrusts
4 x 8 reps @75-85% DL max
WOD
"Walk the Line"
each set for time
Set one
10 DB power cleans 50/35 35/20
50 feet front rack walking lunges
5 DB burpee box step overs 24/20"
50 feet front rack walking lunges
5 DB burpee box step overs
10 DB power cleans
Rest 3:00
Set two
4 rounds for time
6 DB thrusters 50/35 35/20
12 sit ups
07.29.19 Team of 3
WOD
Team of 3
AMRAP 18:00
15 rope climbs
15 DB burpee box step overs 24/20/16" 50/35 35/20
1500m row
divide reps- one work, two rest
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)
Rotational Kneeling Med Ball Throws x 10 reps (right side)
Rotational Kneeling 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
C. plate loaded curtsy walk x 50 feet
Skill: tempo back squats
7:00 EMOM
2 reps back squat at 70-75% with 32X1 tempo
take 3 seconds to descend in the back squat, then a 2 second pause, and explode out of the bottom with only a one second pause at the top
WOD
Team of 3
AMRAP 18:00
15 rope climbs
15 DB burpee box step overs 24/20/16" 50/35 35/20
1500m row
divide reps- one work, two rest
The box height can be lower according to your height. The athlete shouldn't have to feeling like stepping up past a 90 degree angle in the hip/knee. Teams can start where ever and move in order. 3 rope climbs = 6 up/downs
11.13.18
WOD
Team of 3- waterfall relay style- You cannot pass a teammate
For Time
3 Rounds each teammate
50' (25' out and back) sled rope pull 3 x 45# plates/ 2 x 45# plates
15 air squats
4 DB burpee box step overs 24/20" 50/35 35/20
3 rounds at warm up pace
200m run
12 goblet curtsy squats (6 each side) https://www.youtube.com/watch?v=xClhGjz7p0A
12 clamshell planks (6 each side)- hold for :03 at the top of each rep https://www.youtube.com/watch?v=Jpy5PZTFVYw
One round of the kip cadence- 2 kip swings + 2 tuck ups + 2 TTB
Mobility: Prime the Glutes https://www.instagram.com/p/BmwtGtUnhn1/
Do 1 set x 10 reps of each
1️⃣Normal width bridges
2️⃣Feet wide bridges
3️⃣Feet narrow bridges (🐸 pumps)
4️⃣Seated clamshells
5️⃣Supine clamshells
6️⃣Seated abduction
Skill: front squats
3 sets of 5 reps @ 65%
WOD
Team of 3- waterfall relay style- You cannot pass a teammate
For Time
3 Rounds each teammate
50' (25' out and back) sled rope pull 3 x 45# plates/ 2 x 45# plates
15 air squats
4 DB burpee box step overs 24/20" 50/35 35/20