09.16.2022

Warm Up
2 rounds
Run 200m
goblet squat eccentric isometrics x 6- take 5 seconds to descend, 2 second pause at the bottom
KB leg lift overs x 10 each side
then...
5 sets of the following complex
4 shoulder taps
3 push ups
1 inchworm + perfect stretch each side



Mobility
A. front rack stretch x 30 seconds each side
B. calf eccentrics x 10 each side
C. tib raises x 30seconds
D. wall slides x 30 seconds


Strength
cleans & jerk
A. 4 sets of 2 reps of the complex: clean pull + below the knee clean @ 50% https://youtu.be/VF-hqxyLly4

*when you slide down to below the knee, PAUSE, make sure your weight is balanced over the whole foot, then PUSH through the floor to get momentum on the barbell. We do NOT want to pull the bar up with our arms even though it's light

B. 4 sets of 2 reps of the complex: push press + push jerk@ 55%



WOD
"Get Faster"
1200m run- 3 times around the building
then
15-12-9
bar facing burpees
push press 115/85 95/65 75/55

immediately into
9-6-3
strict pull ups
power cleans 155/105 135/95 115/75

06.10.19

Warm Up
Run 400m

Then 2 Rounds
:30 on/:10 Off
-Hollow Rocks
-Plate Ground to Overhead
-Overhead Lunges


Mobility: squat

https://www.instagram.com/p/ByBFfe-gu9q/?utm_source=ig_web_copy_link

1️⃣Quadruped Rockback – get on all fours with a wide stance, sink back into deep hip flexion, stretching your groin and glute muscles.⁣⁣
2️⃣Ankle Prying – get down into a squat, lean to one side and push the knee forward while keeping the heel down, stretching the lower calf region.⁣⁣
3️⃣Foam Roller T-Spine – get down on the ground in a supine position with a foam roller placed underneath the upper back and your hands behind your head. Use your thoracic extensors to arch the upper back over the foam roller.⁣⁣
4️⃣Ankle Rocking – from a kneeling position in a deep lunge, push the knee forward while keeping the heel down, striving to feel the stretch in the lower calf area.⁣⁣
5️⃣Squat Adductor – get down into the bottom of a squat and use your elbows to push your knees outward, stretching the inner thigh muscles.⁣⁣ ⁣⁣
Do 3 rounds of 6 reps of each of these then proceed to your squat workout.⁣⁣

Skill: stamina squats- week 7
Every 2:30 for 6 sets (15:00)
3 front squats + 6 back squats @70-85% 1RM front squat

WOD
10:00 AMRAP
10 push press 115/80 95/65
10 burpees
10 DB step ups 35/20
10 barbell bent over rows 115/80 95/65

10.12.18

Warm Up
2 rounds
300m row or run
20 each direction lateral banded walks
10 each side cross over step ups on box 
5 each side Cossack lunges

Mobility:


Banded chest pulls x 15 reps https://www.youtube.com/watch?v=vEReeT6qme4&feature=youtu.be

3 sets of each 
5 slide and lift off with a light mini band around the wrists  
5 pull aparts with a light mini- band around wrists  
5 bench presses with a light mini-band 

Skill: Push press
set 1- 3 reps @ 65%
set 2- 2 reps @70%
set 3- 2 reps @ 75%
sets 4-6 no more than 60% touch-n-go  6 reps

WOD
with a partner- waterfall relay style.  One person starts a round and can not be passed by their partner
3 round each person
500m row
12 deadlifts 195/135   135/95
21 box jump overs  24/20"

08.29.18

Warm Up
Every 4:00 for 12:00
run 400m
15 air squats
15 hollow rocks
 

Mobility:

Hip flow  https://www.instagram.com/p/Bh7BCJ4BraN

wrist flow  https://www.instagram.com/p/BmL8lWMHc4Q

WOD

4 sets not timed
50m Farmer Carry - tough load
100 Single unders
10m Duck walk
20 Prisoner step ups- alternating https://www.youtube.com/watch?v=Hu_h44V74ok
3 TGU per side

Skill: Push Press
8-5-8-3-8-2
all 8's should be 50% 1RM
build with the 5-3-2 reps