06.08.2020

Warm Up
2 rounds together:
2 lengths shuffle
25 feet perfect stretch
25 feet crab walk
then...

2 rounds of:
8 each side DB high pulls
10 deadbugs
20 mountain climbers
15 seconds each side standing straight leg hold

Clean warm up with empty barbell
- Burgener Warm up https://www.instagram.com/p/Bw1rOjbgILs/
 

1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean
4. tall clean to 2", 4", 6", full squat


Strength Set
3 sets
8 reps single leg RDL + reverse lunge
45 second weighted elbow  plank hold

then
3 sets of 8 reps
clean grip deadlift @3131 at the weight from last week or slightly heavier


WOD
"Roll Out"

12:00 EMOM
min 1- barbell roll outs x 8- at home hollow hold for 30 seconds
min 2- power clean x 5  115/75   95/65 
min 3- hand plank knee to elbow x 8/side
min 4- squat cleans x 5   115/75   95/65 

*use two or one DB or a barbell for the cleans **

09.16.19

Warm Up
400m run or row
then
3 rounds
10 elevated ring rows (tempo- 3 second down)
8/side weighted step ups
50' DB overhead walk- each hand has a DB

Mobility
4 eccentric pull ups- 4-6 second descend
30 sec/side banded ankle stretch
5 Kang squats
15 banded glute bridges both with wide and narrow feet


Skill: barbell cycling
Every 2:00 for 12:00
5 reps TNG power cleans- choose a load and stick to it for all rounds
185/125
175/115
155/105
135/95
115/75


WOD 24:00

3 Sets in 6min
1/2 Kneeling Slam Ball Rotational Throws x 10/side
Barbell Roll-Outs x 10

R: 2min

3 Sets in 6min
Sandbag Carry x 100ft
Double KB Overhead Carry x 100ft

R: 2min

3 Sets in 6min
Rower Pike Ups x 10
Weighted Plank x 1min

Monthly Mobility Challenge
Week Three
Lizard pose 1 min/side
Seal Pose/ Sphinx 2 mins
Frog pose 2 mins
Saddle pose with eagle arms 1 min/side with arms
Table top 2 mins
1 min= 1 rep

03.01.19

Warm Up
2:00 bike/row
2 sets
lateral banded step overs (plate on floor) x 10/side
paused squat press out x 8 with 10-25#- at the bottom of the squat press plate straight out from chest
jump squats x 5- do not connect reps, reset your feet between each rep
then..

1 set

Bird dog x 10 with a 3 count pause at the top of each rep

Dead bug x 10 with a 3 count pause at the bottom of each rep
Side plank on elbow x 30 seconds per side



Mobility: shoulders and rotator cuff https://www.instagram.com/p/BtogGGPnJbN/
(just work on the banded part of these- skip the ring work)

1. Isometric ER with yelllow mini-band x 3 sets of 10 sec hold
2. Mini-band press x 10 reps
3. Mini-band ER x 10 reps
4. Pulsing ER with OH reach x 10 reps
5. Overhead ER x 10 reps

WOD
16:00 EMOM
min 1: barbell roll outs x 10
min 2: bike cals x 12/9
min 3: S2OH x 10 115/80 95/65
min 4: 5 TTB + 25 DUs or 50 singles


Skill: sumo deadlifts and jumps
6 sets of
1. 3 reps sumo deadlift @ 75% 1 RM conventional deadlift
2. 10 reps seated vertical jumps