10.18.18

3rounds

Run 100m
10 Single Leg Cone Touches/leg
10 Goblet Squats Light

Primer:

RNT Reverse Lunges https://www.youtube.com/watch?v=IAK6wqGxoss
Goblet Loaded 4-5 reps each leg for 4 sets

KB Complex

2 sets each side
5 1-arm KB Sit Up https://www.youtube.com/watch?v=_i73jABXXtk
5 Single Arm KB Z Press https://www.youtube.com/watch?v=zcUg776Cr2Q



Mobility:
Thera-band shoulder warm up: https://www.instagram.com/p/Bjskn7-hklm

1. The first works external rotation strength and stability in an exercise called “The W.” Hold for 5-10” in the outermost position. 5 reps for :05 hold
2. Next perform a band pull apart keeping your elbows straight and squeezing your shoulder blades together as your arms move out to the side. 10 reps
3. Diagonal pulls in each direction should follow before moving to shoulder circles. This is a classic mobility move with an added stability twist due to the tension from the band. 10 reps each side
4. Shoulder circles. 10 reps

WOD
AMRAP 30:00
long grind type workout
Row 250m/200m
5 tire flips
10 sandbag ground to shoulder 70/50 50/35
15 sandbag squats
20 v-ups/tuck ups
150m farmer carry 53/35

10.04.18

Warm Up

3 rounds
 
Bike or Row 250mKB drills x 5 reps each (videos for coaches are on the Google Drive)
hike drill
hike, swing, park drill
swing

Primer: 6:00 EMOM
min 1: DB suitcase RNT reverse lunges x 6 reps each side https://www.youtube.com/watch?v=wDoNvVG7PjU
min 2: KB rack lateral step ups x 6 reps each side https://www.youtube.com/watch?v=dMbbJg2ZVOo
min 3: Thera-band pull aparts x 10 + TheraBand diagonals x 5 each side




Skill: back squat
5 sets of 3 reps tempo squats @60-65%
Take 3 seconds to descend, 2 second pause, and one second to drive up.

Build load if you maintain tempo with good form


WOD
EMOM 10 Minutes
5 KBS (70/53)
5 Power Cleans (95/65)
5 Burpees
*scale back reps if an athlete isn't getting rest