workout of the day
08.17.19 Bring a Friend Day- DUMB buddy wod
Bring A Friend Day
DUMB Buddy WOD
30 Minute AMRAP
50 Dumbbell Front Squats
50 Dumbbell Shoulder to Overhead
50 Alternating Front Rack Lunges
50 Devils Press
50 Box Step Overs 24/20
RX 40/30
Scaled 30/20
One partner works while the other rests
*Lunges may be forward or backwards, no walking.
**Box step overs may be completed with dumbbells held in suitcase or front rack positions
Bring A Friend Day
DUMB Buddy WOD
30 Minute AMRAP
50 Dumbbell Front Squats
50 Dumbbell Shoulder to Overhead
50 Alternating Front Rack Lunges
50 Devils Press
50 Box Step Overs 24/20
RX 40/30
Scaled 30/20
One partner works while the other rests
*Lunges may be forward or backwards, no walking.
**Box step overs may be completed with dumbbells held in suitcase or front rack positions
07.24.19
WOD- this wod is light weight so you can move quickly and get work done before the 1:00 is called. You can challenge yourself to go unbroken on the sets. One DB head needs to touch the ground on every power clean. Watch the S2OH for complete hip and knee extension before weight comes down.
12:00 AMRAP
with every minute on the minute complete 3 burpees
8 DB power cleans 40/25 30/20 or 15
8 DB thrusters
8 DB S2OH
Four sets of:
Front or Goblet Squat x 6 reps @ 3011
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Dumbbell Death March x 20 steps @ 2011 https://www.youtube.com/watch?v=2o_lal2jpQc
Mobility: https://www.instagram.com/p/ByVWe3sFYH9/
this video will show you thoracic extensions on foam roller, wall deadbugs, and supinated band pull aparts
1. thoracic extensions x two passes up and down with 6 extensions at each - inhale/exhale at each
2. wall deadbugs x 30 seconds continuous - press hard into the wall
3. supinated band pull aparts x 12 reps with 1-2 second pause at each
4. wrist stretches x 30-60 seconds hitting all positions
Skill: strict press
5-4-3-2-1 reps starting at 60% - 65%-70%-80%-90%
WOD- this wod is light weight so you can move quickly and get work done before the 1:00 is called. You can challenge yourself to go unbroken on the sets. One DB head needs to touch the ground on every power clean. Watch the S2OH for complete hip and knee extension before weight comes down.
12:00 AMRAP
with every minute on the minute complete 3 burpees
8 DB power cleans 40/25 30/20 or 15
8 DB thrusters
8 DB S2OH
06.08.18
Warm Up 3 sets 10 Single leg RDLs with DBs in each hand 15 sec L-sit hold on rings or bar 10 MB hamstring curls 10 MB hip bridges
Primer: hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly
then.. https://www.instagram.com/p/BihkPFqh5nP/?taken-by=marcusfilly (just the first two exercises on here) Glute bridge V walk out x 6 reps Shrimp squats x 12 reps ( 6 each side)
Skill: deadlift 3 reps sumo deadlift then immediately into 3 reps conventional deadlift build load over 4 sets starting at your 60% 1 RM conventional deadlift
WOD 10:00 AMRAP 10 DB box step overs 24/20" 50/35 35/20 10 DB hang cleans 10 DB s2oh