workout of the day
09.18.2020
WOD
"Meat Loaf"
AMRAP 14:00
3 muscle ups or 5 strict pull ups or 5 strict hspu
6 dual DB power cleans
9 devil's press
Warm Up
2 rounds
10 seated plate strict presses
5 sumo inchworms
5 deep squat plate holds for 10 seconds each time
4-5 each side perfect stretch walk
Mobility: shoulder flow by Marcus Filly
https://www.instagram.com/p/BiPe2a0h40w/
Strength
Take 12:00
Build to a one rep heavy thruster weight
WOD
"Meat Loaf"
AMRAP 14:00
3 muscle ups or 5 strict pull ups or 5 strict hspu
6 dual DB power cleans 50/35 35/20
9 devil's press 50/35 35/20
Bicep & Shoulder Finisher https://www.instagram.com/p/CEpTea2l3WY/
2 sets
1 1/4 curls x 10
tall kneeling bicep curls x 10 reps - grab the bell of the KB
half kneeling single arm KB negative curls x 5/side
KB halos x 5/side
saddle stretch incline press x 10
08.26.2020
WOD
"Deads"
1-2-3-4-5 deadlifts @ 75-85% try to keep the same weight across sets
between sets complete 3-10 reps gymnastics of your choice
3 reps would be for a highly technical movement such as muscle ups or strict work
Warm Up
3 rounds
prone alternating kicks x 10 each side
https://www.instagram.com/p/CD9CO8WAVmx/
glute bridge DB press x 10 each side
spiderman lunges + reach x 5 each side
tall kneeling body weight windmills x 5 each side
Mobility
Jefferson curls x 10 slow
90/90 hip switches x 8 each side
hip hurdles x 8 each side
KB/DB good mornings x 10 slow
Warm up for deadlifts
WOD
"Deads"
1-2-3-4-5 deadlifts @ 75-85% try to keep the same weight across sets
between sets complete 3-10 reps gymnastics of your choice
3 reps would be for a highly technical movement such as muscle ups or strict work
Bicep finisher
2-3 sets
KB horn bicep 1 1/4 curls x 5
KB grab on the bell bicep curls x 10
half kneeling KB slow descend curl + reset x 5 each side
08.19.2020
WOD
"3-2-1-GO"
20 rounds
time cap 15:00
3 burpees over the bar
2 strict HSPU
1 power clean @80%
Warm Up
2 rounds
20 elbow to tall plank
10 walking spiderman lunges (5 each side)
5 yoga push ups
Mobility
deep squat with plate press out and hold 5 sets of 15 second holds https://youtu.be/pCEpcIo-O4I
tall kneeling bodyweight windmill- alternating x 5/side https://youtu.be/OtvqAKrQgHI
thoracic rotation x 5/side
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 cleans 2",4",6" full squat
WOD
"3-2-1-GO"
20 rounds
time cap 15:00
3 burpees over the bar
2 strict HSPU
1 power clean @80%
Bicep finisher
2-3 sets
KB horn bicep 1 1/4 curls x 5
KB grab on the bell bicep curls x 10
half kneeling KB slow descend curl + reset x 5 each side