09.24.2021

400m run
12 box step ups
12 sit ups
200m run
2 rounds
6/side DB high pulls- strict
6/side DB push press

Skill: bar muscle up or chest to bar pull up /strict pull up drills

Chest to bar banded pull downs 2 sets of 15 reps
https://youtu.be/XkBR9ZErYAQ

• begin with tension on band

• engage lats by pulling around slightly then down

• come around the head and scoot those elbows back

Toe assist CTB (or strict) pull ups

Jumping CTB (strict ) pull up with Eccentric

Inverted rows- racked barbell or on rings with feet elevated 3 sets of 8 reps

Feet on the box with a racked barbell (similar to bar muscle up drill) Feet on the edge of the box. Pull around and then into the bar. Ribs down. Pull bar into the chest.

Bar Muscle up drills

1.  On a racked barbell, use a green band and practice hips to bar.  First practice the hips coming to the bar using straight arms.  Then practice the hips to bar with the transition over the bar.  Watch the video on the transition.

Banded bmu transitions- racked bar

https://www.instagram.com/p/BrGrPBAhqpz/

1.  Feet on the box with racked bar- practice getting the hips to the bar and then adding in the transition.  Keep your arm straight and press down on the bar. 

   1. https://www.instagram.com/p/COyc-R1HNO0/

   2. https://www.instagram.com/p/CNnCGXSHVa_/

1.  Jump out of the pool drill from the floor on racked bar and then from a box to the high bar

   1. https://www.instagram.com/p/CMfHxynHsN-/

   2. Arch under the bar jump to support- great explanation of this drill above with video https://youtu.be/bibf3sF_npg

1.  Swinging on the bar-  

Option 1 – (If you do not yet have a consistent Bar Muscle-Up)

Every 15 seconds, for 2 minutes (8 sets) of:

Target Reach Swing + Air Chair Swing x 1 rep

WOD

"All-Star Special"

For Time

3 rounds

10 alternating DB snatch  50/35

3 muscle ups/4 C2B pull ups/ 6 ring rows

2 rounds

16 alternating DB snatch  50/35

2 muscle ups/3 C2B pull ups/ 4 ring rows

1 round

20 alternating DB snatch  50/35

1 muscle up/2 C2B pull ups/ 3 ring rows

05.21.2021

Warm Up
2 rounds
100m run
10/side high pulls with light DB
5/side strict press with DB
10 PVC pass thrus
5 yoga push ups
then…
Two sets of:
Bird Dogs x 8-10 reps
Deep Squat Progression x 5 reps


Mobility
https://www.instagram.com/p/B1ewbGLFylu/
Hip flexor hurdles x 5/side
parallette shoulder extensions x 10 https://www.youtube.com/watch?v=ry-bfjgd4Mo



Skill Work
Bar muscle up drills:
https://www.instagram.com/p/B04z7G6AUGN/
1. hollow/arch swings with scooters
2. jump out of pool drill
3. banded hip drives to low racked barbell
4. banded bar muscle up transition drill

Between muscle up drills
barbell T bar row x 5-7 reps @31X1

set up like a landmine and use a green long band on the barbell to row it to your chest
https://youtu.be/-4DgImN_G7o

WOD
"Motoring"
3 sets of
3 rounds
3 clusters 135/95 95/65 75/55
6 pull ups/6 C2B pull ups/ 4 bar muscle ups
9 cals row- sprint

Rest 90 seconds after your 3 rounds- complete this for 3 sets

02.08.2021

Warm Up
2 rounds
banded clam shell hip thrusts x 8/side
death march x 10 steps/side
banded pull aparts x 10 each direction (horizontal, diagonal, overhead)


Mobility
Jefferson curls x 8 reps @3,3,1
quadruped reach & rotate x 8/side
banded face pull Y press x 10 reps

Strength
Banded Deadlifts
15 x 1 rep @ 60% 1RM + band tension
hold for 2 seconds at the top- squeeze!!



Bar Muscle up Drills https://www.instagram.com/p/CKDZn_FgeZg/
1. racked barbell- jump out of the pool drill
2. box hollow/arch drill
3. box jump out of the pool drill
4. racked barbell with band transition drills

At Home Strict Pull up Drills

1. Inverted rows- two chairs with a PVC or stick across. Perform reps of rowing

2. Towel in doorway- rows and pull ups

3. DB single arm rows- hand on a bench or chair and row elbow to the hip. Slow down, fast up

Barbell warm up for cleans

high hang clean pull

high hang clean high pull

high hang power clean

high hang squat clean

repeat above all at the hang position


WOD
"Applesauce"
10:00 EMOM
min 1- 3 power cleans @75%
min 2- 3 bar muscle cleans/ 4 C2B pull ups/ 5 pull ups

At Home 10:00 EMOM

min 1- 6 DB power cleans- DB heads touch the ground each time

min 2- 5 inverted rows

01.15.2020

Warm Up:
2:00 cardio choice
2 rounds of:
yoga push ups x 5 - from a plank position, drop into a cobra, push back to a downward dog, then to a plank PVC Cuban presses x 10 https://vimeo.com/261204364
half kneeling single arm KB strict press x 6/side
KB goblet squats with a 3 second pause at the bottom x 10

and then …

Bird Dogs x 10 reps
Medicine Ball Hamstring Curls x 10 reps
Reach Thrus x 5 reps https://www.youtube.com/watch?v=HTIvqzYOEbg&index=5&


TTB drills:
https://www.instagram.com/p/B3urXsDABCw/
https://www.instagram.com/p/B5TK2A9AwUS/

Key Points:
1. Pull into hollow as hips hinge into pike
2.  Pull down on bar through entire skill to create tension
3.  Palms press down on rig, lats fully engaged
4.  Neutral head
5.  Drive heels down and back fast to repeat next rep

Racked bar muscle up drills
https://www.instagram.com/p/B04z7G6AUGN/
1.  hollow/arch swings with scooters
2. jump out of pool drill
3.  banded hip drives to low racked barbell
4.  banded bar muscle up transition drill

WOD
For Time
12,10,8,6,4,2 wall balls  20/14 *unbroken
6,5,4,3,2,1 TTB
**instead of TTB perform bar muscle ups 4,3,3,2,1,1


Post WOD
2 sets
8 each side box step ups with weight on back
8 each side Cossack squats
20 frog bridges

09.03.19

Warm Up
3 rounds:

100m run
10/side high pulls with light DB
5/side strict press with DB
10 PVC pass thrus
5 yoga push ups



Two sets of:
Bird Dogs x 8-10 reps
Deep Squat Progression x 5 reps


Mobility
https://www.instagram.com/p/B1ewbGLFylu/
Hip flexor hurdles x 5/side
parallette shoulder extensions x 10 https://www.youtube.com/watch?v=ry-bfjgd4Mo



warm up for gymnastics
https://www.instagram.com/p/BzxDXIeA6wD/


Bar muscle up drills:
https://www.instagram.com/p/B04z7G6AUGN/
1. hollow/arch swings with scooters
2. jump out of pool drill
3. banded hip drives to low racked barbell

4. banded bar muscle up transition drill


WOD
20:00 EMOM
min 1- 12 alternating DB snatch 50/35 35/20
min 2- 15/12 bike cals
min 3- max reps bar muscle up/ C2B pull ups/ ring rows in 30 seconds
min 4- 50 DUs or 100 singles


Monthly Challenge
Mobility Challenge 09.01.19 (AMRAP – Reps)

Spend 1min Couch Stretch (R)

Spend 1min Couch Stretch (L)

Spend 2min Single Leg Forward Fold (R)

Spend 2min Single Leg Forward Fold (L)

Spend 3min Standing Straddle

Spend 2min in Bottom of Sumo Squat

1 Rep = 1min

04.23.19

Two sets of:
Assault Bike/Row  x 2 minutes @ medium pace
Hollow Body/Arch Swings on Pull-Up Bar x 5 reps
Ring-Rows x 8 reps
Goblet Squats x 10 reps with a 2 second hold at the bottom (light weight)
and then …


Jumping Warm-Up https://www.youtube.com/watch?v=H8Eg_8kBFuk&feature=youtu.be


Gymnastics Skill Session
Target Reach Swing x 10 reps    https://www.youtube.com/watch?v=4vwTkpOvdjw&feature=youtu.be
(Take your time doing this drill)
and then …
Three sets of:
Air Chair Swing Drill x 3-5 reps https://www.youtube.com/watch?v=X6tykvBN834&feature=youtu.be



Skill: box steps ups with front rack bar
3 sets of 6 reps/side
moderate weight- go the same or 2-3% heavier then 4/9/19

Primer:
3 rounds not timed
7 inverted ring rows with a 2 second pause
50 feet walking lunges with DBs in farmer carry


WOD
3RFT
20 KB swings 70/53
4 bar muscle ups or 6 C2B pull ups/pull ups
12 DB front squats  50/35  35/20

04.10.19

Warm Up:
2:00 cardio choice
2 rounds of:

yoga push ups x 5  - from a plank position, drop into a cobra, push back to a downward dog, then to a plank PVC Cuban presses x 10  https://vimeo.com/261204364
half kneeling single arm KB strict press x 6/side
KB goblet squats with a 3 second pause at the bottom x 10

and then …

Bird Dogs x 10 reps
Medicine Ball Hamstring Curls x 10 reps
Reach Thrus x 5 reps https://www.youtube.com/watch?v=HTIvqzYOEbg&index=5&




Mobility: https://www.instagram.com/p/BtogGGPnJbN/
Rotator Cuff using the yellow mini-bands
1. ISO hold 10 seconds x 3
2. presses
3. external rotation
4. pulsing
5. external rotation overhead


Skill: handstand stacking and bar muscle up drills

Handstand https://www.instagram.com/p/BvPOLo7gNVD/

These drills will fix 3 main issues:
*shaping
*opening up shoulders/stacking
*tension
1. pressing tall to open shoulders and stack spine
2. wall facing stacking in a pike position
3. T-spine stretch over MB with barbell - opening the shoulders

Bar Muscle Up https://www.instagram.com/p/Bm95TYehkuP/
1. racked bar with band drill
2. spotted bmu from a box on the rig

WOD
For Time
6 Bar muscle ups or 12 C2B pull ups or 12 pull ups
24 alternating DB snatch 50/35 35/20
75 feet handstand walk or 45 shoulder taps from a box or plank position
24 alternating DB snatch
6 bar muscle ups or 12 C2B pull ups or 12 pull ups