07.01.19 Team of 3

Warm Up - 3 Sets Not for Time
A1. Jump rope Single Unders - 45-60sec
A2. Monster Banded Walk; 15m forward/15m reverse
A3. Single Leg Box Step Down (box height such that when one foot is on box the hip crease is below knee); 30X1; 4-6/leg
A4. Russian Kettlebell Swings; 12reps moderate load


Mobility
B1. KB 90/90 - 5 switches with 10sec/hold per set https://www.youtube.com/watch?v=D2ThOWxGbSI&feature=youtu.be&utm_source=Revival+Strength&utm_campaign=8cf7ebfbee-EMAIL_CAMPAIGN_2018_05_08_COPY_01&utm_medium=email&utm_term=0_8dbc823d2f-8cf7ebfbee-71890815&mc_cid=8cf7ebfbee&mc_eid=c612bae79b

B2. Banded Ankle Mobilization x 45 sec/side https://www.youtube.com/watch?v=vLHlNOvBaYM&feature=youtu.be&utm_source=Revival+Strength&utm_campaign=8cf7ebfbee-EMAIL_CAMPAIGN_2018_05_08_COPY_01&utm_medium=email&utm_term=0_8dbc823d2f-8cf7ebfbee-71890815&mc_cid=8cf7ebfbee&mc_eid=c612bae79b



Skill: cleans

Muscle clean 3,3,3 @ 30%/35%/40%

Clean Segmented deadlift 3 seconds on the way up with 1 second pauses at 1" off the floor, at the knee, and at mid-thigh 5,5,4,4 @ 60%/65%/70%/75%

WOD
Team of 3
3 RFT
50 TTB
50 Box jump overs 24/20"
50 Power cleans

after each round all three team members run a 400m together

Round 1: 115/85 95/65 75/55
Round 2: 135/95 115/75 95/65
Round 3: 155/105 135/95 115/75

11.16.18

Warm Up
300m row or bike
3 rounds
Skater Squat x 6/leg - the reach behind and torso lean places a great emphasis on the posterior leg muscles.

https://www.instagram.com/p/BpFfS3oh-OK/
Hang power clean x 10 - empty bar
Prisoner tall kneeling to standing x 10 reps ( 5 each side)

Mobility:
elevated heel extended plate squat With your feet grabbing the side of a plate and big toes jammed into the ground, hold another plate in front of your body as you sink into a deep body weight squat (this can be as light as a 25 lb or 10 kg plate held in front). Keep your core braced as you squat as deep as you can with your upper body as upright as possible. Don’t sit your hips back but instead pull your hips and knees forward as far as possible while maintaining a balanced foot position. Hold for 30 seconds and do 3 reps.✅

Bird dog exercise- on all 4s kick your heel back of one leg and extend the opposite arm out. Don’t let any movement occur at your spine during this leg movement. Hold for 10 seconds before returning to the start.✅ Do 10 reps (5 each side) for 2 sets.



Skill: cleans
4 sets of hang power cleans

set 1: 4 reps @ 60%

set 2: 4 reps @ 65%

set 3: 3 reps @ 70%

set 4: 3 reps @ 75%

4 sets of 2 reps clean segment deadlift @ 80-85%

pause :03 at 1" off floor, mid- patella, mid-thigh and then return slowly to the floor

WOD
10:00 AMRAP
21 DUs or 42 singles
14 lateral burpees over bar
7 hang squat clean thrusters 95/65