08.11.2021 "Squat a Ton and Run"

Warm Up
3 rounds- increase speed on the run/row by round
200m run or row
10 reps 2-legged pistols- feet close together and squat down- trying to keep knees together
:30 deep squat hold
4 inchworms + push up



Mobility:
Squat mobility warm up: https://www.instagram.com/p/Bmjiu-xHGfG
Do each exercise for 5 reps
1. world's greatest stretch
2. hamstring rocker
3. pigeon + rotate
4. hip flexors
5. groiners
6. hamstring/hip flexor combo


WOD

"Squat a Ton and Run”
Four rounds for time of: (scaled= 3 rounds)
Squat one ton and run 400 meters

One ton equals 2240 pounds. For our purposes complete the following reps per round with the weight listed:
* 275 lbs. = 8 reps
* 245 lbs. = 9 reps
* 225 lbs. = 10 reps
* 205 lbs. = 11 reps
* 185 lbs. = 12 reps
* 155 lbs. = 15 reps
* 135 lbs. = 17 reps
* 115 lbs. = 20 reps
* 95 lbs. = 24 reps

Post WOD: conditioning for core
https://www.instagram.com/p/Bx7ctpeHRM0/
try this for 4 x 50feet

04.27.2020

warm up
3 rounds
10 lateral hops over DB
20 alternating DB Cossacks- 10 each side10 Bulgarian split squat jumps- 5 each side
10 Kang squats



Mobility
Bird Dogs x 10 reps
Hip bridge  hamstring Curls x 10 reps
Reach Thrus x 5 reps https://www.youtube.com/watch?v=HTIvqzYOEbg&index=5&


then

Core Conditioning

4 rounds (4:00 each round)
30 second hollow rock
30 second plank
30 second side plank right
30 second side plank left
30 second hollow hold1:30 rest



WOD
"Twenty Nine"

4 Rounds for Time
21 KB and DB swings
8 renegade rows- row + row + push up

04.22.2020

Warm Up
2 rounds25 jumping jacks10 cyclist squats
4 each side perfect stretch
20 seconds table top stretch
10/side shoulder taps



Mobility:  ankles + t-spine

A.  box or bench ankle stretch x 30 seconds each side
B.  deep squat with a weight moving to one side to stretch the ankle for 10 seconds each time.  Work through   4 sets of 10 seconds each side
C.  Thread the needle x 5 each side
D.  Single arm reaching x 5 each side
E.  Child's pose lift offs x 5 each side
https://www.instagram.com/p/B-vlMYJlH64/?utm_source=ig_web_copy_link



20 pass thrus w PVC to warmup shoulders⁠
(feet together, hollow body stance)⁠
⁠
Core Conditioning
4 rounds:⁠  (8:00)
30 sec max burpees⁠
30 sec max V-Ups⁠
30 sec max superman rocks⁠30 sec rest




WOD
"Double Down"
100 DU, 50 sit ups, 400m run
 80 DU, 40 sit ups, 400m run
 60 DU, 30 sit ups, 400m run
 40 DU, 20 sit ups, 400m run
 20 DUs, 10 sit ups, 400m run

sub Double unders for singles  or tape a line on the ground and perform lateral line hops
sub running- box jumps or stair jumps 50-40-30-20-10 or shuttle runs 20 x 10m pace is key on a long chipper

04.13.2020

Warm Up
3 rounds
10 Jefferson curls
5/side  single leg glute bridge hold for 10 seconds
10 deadbugs
5/side curtsy box step downs




Mobility
https://www.instagram.com/p/BiPe2a0h40w/
Shoulder Flow with Marcus Filly

Home Weightlifting
Press behind the neck in a split  2 sets of 10
Jerk balance  3 sets of 3 reps with a 3 second hold in the split
Tall power jerk + tall split jerk  4 sets of 2 +3 reps


WOD
15:00 AMRAP
5 wall walks sub piked 20 reps handstand marching from a box or 20 shoulder taps in a plank
10 get ups (reverse burpee)
15 air squats



https://youtu.be/xiAGtshh0DM
Core Conditioning
Two sets of:
Hand Plank Shoulder Circles x 10 reps (clockwise)
Hand Plank Shoulder Circles x 10 reps (counterclockwise)
Hand Plank Knee-to-elbow x 15/30/45 seconds (right leg)
Hand Plank Knee-to-elbow x 15/30/45 seconds (left leg)
Reverse Snow Angle x 15/20/30 reps
Stretch Body Hold x 15/30/45 seconds

03.13.2020

Warm Up
2 Sets of:
all with an empty barbell
300m row/bike
5 good mornings
5 presses from behind the neck
5 muscle cleans
5 power cleans
5 tall cleans

Mobility:
box stretch x 5 deep breaths
dead bugs x 10/side
no hands front squat with empty bar x 10
pause squat for 3 seconds x 5



Skill: cleans
A.  clean pulls x 3 reps x 3 sets
work at 60%, 65%, 70%


B.  5 sets every 2:00
3 high hang cleans
2 hang cleans
1 power clean
build load starting at 60%

WOD
4 Sets
20/15 cals bike or 30/25 cals row
*cleans- squat or power
*round one- 9 cleans   165/125
*round two- 12 cleans  135/95
*round three- 15 cleans 95/65
*round four- 18 cleans  75/55


Post WOD- if time
Core Conditioning
2 sets of:
1) 10 V-Ups

2) 10 Lateral Medball Toss against Wall (right)

3) 10 Lateral Medball Toss against Wall (Left)

4) 40sec hold of choice- handstand hold, hollow hold, L-sit, plank, squat hold...

Rest as needed



March Movement:  Pull Ups
Strength Work

Option A- trying to get your first strict pull up
ring row negatives x 5 reps with a 5 second negativeDB lateral raises x 10 reps  - focus on tempo- slow movement out and back, elbows not locked, no hip swinging, core and lats engaged
Option B- for those who have 3 or more strict pull ups
pull ups negativesx 3-5 reps with a 5 second descendDB pull overs x 10 reps  https://www.youtube.com/watch?v=FK4rHfWKEa
Pull Up Work

Option A -Complete 5 sets:   15 second active hollow hold on bar + 5 challenging ring rows with a 2 second count at the top
                -Complete 5 sets:  feet on the box under rig for 5 toe spot assisted strict pull ups- focus on getting the box set up where you are on your tippy toes and the bar is just under the chin.  Stay in a hollow position, rib cage in, lats engaged- active position the entire movement.

https://www.instagram.com/p/B8WxV2WHIsG/

Option B- 5 sets
15 second active hollow hold on rig + 5 strict pull ups
15 second active hollow hold on rig + 4 strict pull ups
continue with one less strict pull ups each round.  rest as needed between rounds. 

02.14.2020

Warm Up
3 rounds
50 single unders
2 TGUs each side
10 total over/unders on a racked PVC or a band across the J hooks
10 each side landmine  twist https://www.youtube.com/watch?v=iL700kC_DMI


Mobility:
https://www.instagram.com/p/B2jpDNhAcdv/
A.  Squat Y's x 8 each side with no more than 5# plates
**Big key with this one....don't rotate your back as your arms lift up. Keep all the work on the shoulders.⁠

https://www.instagram.com/p/B4Pph68nrr2/?utm_source=ig_web_copy_link

B.  T-spine straight arm stretch x 5-8 reps
C.  Bent arm touch to the upper back x 10 reps


Clean warm up with empty barbell
- Burgener Warm up https://www.instagram.com/p/Bw1rOjbgILs/
 
 
round one with empty bar
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 Skill: clean & jerk  (11:00)

A. EMOM 3:00 tall clean x 2 reps - build over the 3 sets
B. E2MOM 8:00 (4 sets)  3 cleans + 1 jerk
sets 1-2 @ 65%
sets 3-4 @ 70%
perform 3 cleans, dropping the bar each rep, and after the last clean perform a jerk

WOD
Buy In: 9 man makers   50/35   35/20
21-15-9
clean & jerk 95/65   75/55
pull ups- sub banded strict pull ups


Post WOD: core
:20 V-up
:10 Rest
:20 Alternating Single Leg V-up
:10 Rest
:20 Sit-up
:10 Rest
:20 Sit-up
:10 Rest
:20 Hollow Rock
:10 Rest
:20 Hollow Rock
:10 Rest
:20 Flutter Kick
:10 Rest
:20 Flutter Kick

07.12.19

Warm Up
3 rounds- increase speed on the run/row by round
200m run or row
10 reps 2-legged pistols- feet close together and squat down- trying to keep knees together
:30 deep squat hold
4 inchworms + push up



Mobility:
Squat mobility warm up: https://www.instagram.com/p/Bmjiu-xHGfG
Do each exercise for 5 reps
1. world's greatest stretch
2. hamstring rocker
3. pigeon + rotate
4. hip flexors
5. groiners
6. hamstring/hip flexor combo


WOD

"Squat a Ton and Run”
Four rounds for time of: (scaled= 3 rounds)
Squat one ton and run 400 meters

One ton equals 2240 pounds. For our purposes complete the following reps per round with the weight listed:
* 275 lbs. = 8 reps
* 245 lbs. = 9 reps
* 225 lbs. = 10 reps
* 205 lbs. = 11 reps
* 185 lbs. = 12 reps
* 155 lbs. = 15 reps
* 135 lbs. = 17 reps
* 115 lbs. = 20 reps
* 95 lbs. = 24 reps

Post WOD: conditioning for core
https://www.instagram.com/p/Bx7ctpeHRM0/
try this for 4 x 50feet