08.15.19

Warm Up
12:00 continuous, quality movement
30 second bent knee or hollow hold
5/side over and unders (PVC or band on rig)
10 alternating curtsy lunges
8 deep squat progressions




Mobility
Goblet squat with dorsiflexion stretch x 1:00
Sit squats x 6-8 reps - on MB take 50% off your weight off by coming up just a tiny bit off the ball. Then come up an inch and hold and back down. Control is key and moving vertically. Check out the faults on the video to watch for what members do here.
https://www.instagram.com/p/B0GnYEnHJxG/

Barbell warm up

5 reps of each
good mornings
back squats
behind the neck press
elbow rotations
stiff legged deadlifts
front squats
strict press



WOD
For Time
Barbell Complex of:
4 Rounds:
8 Deadlifts (95, 65)
8 Power Cleans
8 Front Rack Reverse Lunges each leg
8 Push Press
8 Back Squats
8 Good mornings
8 Bent-over Barbell Rows
Rest 2:00-3:00
*All done without regripping or removing hands from the barbell.
20:00 Time Cap

12.21.18

Warm Up
Bike/Row 3:00
3 sets
3 hang muscle cleans
3 hang muscle clean below knee
3 muscle clean
burpee + 2 broad jumps x 3
*start with empty bar and only go light loads thereafter

Mobility:
Banded lat activation: https://www.instagram.com/p/BnRPfG3n3Tw/
each exercise x 10 reps per side

glute activation: https://www.instagram.com/p/BmwtGtUnhn1
 10 reps of each
1️⃣Normal width bridges
2️⃣Feet wide bridges
3️⃣Feet narrow bridges (🐸 pumps)
4️⃣Seated clamshells
5️⃣Supine clamshells
6️⃣Seated abduction



Skill: barbell complex
5 Hang Power Cleans
5 Front Squats
5 Reverse Lunges/leg Alternating
rest 90sec x 4-5 sets

**keeping the weight at an optimal level for technique and form.


WOD
5 RFT
9 bar facing burpees
7 hang squat cleans 155/105 115/75 95/65
5 box jumps 24/20"

02.01.18

Warm Up:Two sets of: Row x 500 Meters @ light pace Kettlebell Swings x 15 reps Goblet Squats x 10 reps

then...

2 sets of:

Banded Good Mornings x 10 reps Reach Thrus x 5 reps

Skill: Front squats 4 sets of 3 reps front squat every 90 seconds set 1- 70% set 2- 75% sets 3-4 - 80%

Take 5-8:00 to warm up cleans and push presses

WOD: compare score from 5/12/17 10:00 AMRAP 1 rep deadlift 115/75 75/55 1 rep hang power clean 1 rep front squat 1 rep push press *keep the complex unbroken, rest between sets *OTM starting at 0:00 complete 5 burpees *record total complexes completed