workout of the day
08.15.18
WOD
10:00 Time Cap
With a partner *synchro just means done at the same time
RX
50 synchro* double unders
9 bar muscle ups
15 power snatch 115/75
6 bar muscle ups
9 power snatch 115/75
3 bar muscle ups
6 power snatch 115/75
50 synchro* double unders
Scaled
100 synchro* single unders
18 ring rows
18 power snatch 75/55
12 ring rows
12 power snatch 75/55
6 ring rows
6 power snatch 75/55
100 synchro* single unders
3 Rounds
Not for Time
Run 300
10m Tall Plank Theraband Lateral Walk/direction https://www.youtube.com/watch?v=8BuJMR_vfM4
20m Quadruped Crawl
Primer:
6:00 EMOM
min 1: barbell bent over rows x 8-10 reps
min 2: hollow body hold x :30
min 3: wide grip strict pull ups x 3-5 reps or 3-5 scap pull ups
Skill: Split Jerk
set 1-4 x 2 reps @ 70%
set 5-8 x 2 reps @ 75%
WOD
10:00 Time Cap
With a partner *synchro just means done at the same time
RX
50 synchro* double unders
9 bar muscle ups
15 power snatch 115/75
6 bar muscle ups
9 power snatch 115/75
3 bar muscle ups
6 power snatch 115/75
50 synchro* double unders
Scaled
100 synchro* single unders
18 ring rows
18 power snatch 75/55
12 ring rows
12 power snatch 75/55
6 ring rows
6 power snatch 75/55
100 synchro* single unders
05.10.18 Deads and Dimmels
Warm Up 400m run or row
2 Rounds: 4 Samson Stretch Lunges (5 second hold in each) 8 Alternating Spiderman and Reach 12 Russian Baby Makers
then....
Lateral Box Walk Overs ×(Dumbells loaded at your sides) 10-12 Reps; Box height is such that your leg is not quite at 90 degrees; rest 30sec x 3 sets
Primer: hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly
Skill: Deadlift and Dimmels Deadlift 5 sets of 2 reps set 1-2 @ 80-85% set 3-4 @ 85% set 5 @ 85-90% then.. Dimmels 3 sets of 8 reps @60-70% 1RM deadlift
WOD 5:00 EMOM 5 box jumps + 5 supinated grip barbell rows- athlete picks weight
then.. not timed 2-3 sets depending on remaining time in class barbell roll outs x 12-15 reps rest 60 seconds L-sit taps x 40 seconds (:20 each leg) https://www.youtube.com/watch?v=u-yRmxjn_8A&feature=youtu.be rest 60 seconds
03.14.18
Warm up Assault Bike or Row x 3 minutes @ a light pace
Band Assisted Hip Flexor Stretch x 30 seconds per side Deep Squat Progressions x 5 reps
Banded Monster Walks x 20 reps fwd/backward Banded Lateral Walks x 20 reps each direction
then...
One set of: Sinlge Leg Hip Bridge On Bench x 10 reps per leg Russian Twists x 20 reps KettleBell Swings x 20 reps Goblet Squats x 10 reps
Mobility: partner lat stretch- one person lays face down on the floor with their triceps and elbows flat on the ground and their hands behind the neck. Elbows should be really close to the head. Other person stands over their partner and takes their thumbs and puts them into the crease in the shoulder and rotates hands around the shoulder. Now you can press down on our partner to get a lat/tricep stretch. As you press focus on one side and then the other and then back to the center.
Primer: 6 reps of jump to split -stand tall with the feet under the hips -bend slightly at the knees only and drive up in a slight jump -keeping your trunk upright, move quickly into the split position to land with equal balance between the feet -adjust the position and balance if needed and hold for 3 seconds 2 sets of 3 reps jerk balance- empty barbell and then light weight -begin with feet in a partial split position and the bar in the jerk rack position -dip straight down and drive straight back up -as the bar leaves the shoulders, keep the back foot planted and lift eh front foot to step out into the full split length -keep trunk upright and land in the full split length with equal balance between the feet
WOD Front squat + Jerk + DUs 3 front squats + 1 jerk @ 60% + 30 DUs 3 front squats + 1 jerk @ 70% + 20 DUs 2 front squats + 1 jerk @ 75% + 10 DUs 2 front squats + 1 jerk @ 80% + 20 DUs 2 front squats + 1 jerk @ 85% + 30 DUs
Post WOD: if time remains Two-Three sets of: Stationary Dips x 6-8 reps - from a box or parallette bars Rest 45 seconds Strict Pull-Ups x 5 reps (you may add weight if you’d like) Rest 45 seconds
Every minute, on the minute, for 5 minutes: Supinated Grip Barbell Rows x 5 reps- athlete picks load Roll Outs from a scooter or the barbell x 5 reps