03.27.2020

Warm Up

2 rounds
10/side leg swings
10 high knees
10 butt kicks
5/side groiners
4/side perfect stretch walk

A. snatch upper cut drill x 10 reps
https://www.instagram.com/p/B7kI5ozJ_YO/
B.  every 1:00 for 10:00 (6 reps for each minute)
2 tall snatch
2 mid-thigh snatch
2 squat snatch

WOD

For Time
20 Burpees
30 DB snatch
40 DB overhead squats
800m run

Core Conditioning

3 sets of

side plank leg lifts x 8 + 20 second hold right side
side plank leg lifts x 8 + 20 second hold left side

supermans x 15 reps

05.02.19

Warm Up
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed




Mobility

    Standing Straight Leg Hold x 10 seconds per leg - stand up with shoulders back and hold one leg out with a straight knee
    Lemon Squeeze x 10 - this is a v-up with grabbing the legs on the way up
    L Hang x 10 seconds - from the bar (scale to one leg straight and one leg bent or both legs bent)
    Banded Good Morning x 20
    Samson Stretch x 20 seconds per leg




Primer: 8:00 EMOM

min 1: barbell bent over rows x 8-10 reps
min 2: DB bench press- see saw x 4 each side- keep one DB extended overhead while the other DB does the press. Try to alternate, leaving one arm up at all times.

WOD- sprint work here! Think speed and write out times for each round

On every 3:00 for 5 sets
16 DB snatch- alternating 50/35 35/20
10 ball slams
fence and back sprint or 12/9 cal sprint on the bike

07.14.18 Hammer Time

Bring a Friend today for class!  7, 8 or 9am. It's always better wodding with a friend

Make up Strength/Skill

WOD 20:00 AMRAP- partners- each person needs to complete one set of reps of an exercise before their partner can complete the next exercise. So partner A does all the hammer strikes, then partner B does all the lateral hops. The next round partner B will do the hammer strikes and partner A will do the lateral hops.

'Hammer Time' 20 reps total hammer strikes 20 reps total lateral hops over the DB 20 reps total alternating DB snatch 50/35 35/20 20 reps sit ups

**after each completed round both partners need to do a Single arm DB OH carry to the pylon and back- switch arm with weight at the pylon

05.23.18

Warm Up EMOM x 9 mins

1st - 5 Broad Jumps

2nd - 8-10 Band Pull Throughs https://www.youtube.com/watch?v=ZuKowDpVVXM

3rd - Assault Bike 30sec (increase pace each minute from easy to tough)

Primer: hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly

Skill: Stamina Squats week 7 Every 2:30 for 6 sets 3 Front squats + 6 back squats @ 70-85% 1RM front squat

WOD 20-16-10 DB snatch alternating sides 50/35 35/20 10 alternating pistols after each round of snatches and 25' Handstand walk *for HS walk sub shoulder taps x 20, pike box shoulder taps x 20 or push up position shoulder taps x 20

05.08.18 Final Countdown

Warm Up10mins - move continuously at a warm up effort 50 Single unders 5 Seated Box Jumps 7 GHD Hip Extensions 9 Abmat Sit Ups

Primer: 10 mins Banded shoulder warm up 5 reps each movement

https://www.instagram.com/p/BiM-3q9BvNr/?taken-by=marcusfilly

WOD 25 min time cap

Final Countdown

For Time

100 DUs or x 2 singles

90 sit ups

80 push ups

70 KB swings 53/35

60 wall balls 20/14

50 walking lunges (total)

40 pull ups

30 DB snatches 50/35 35/20

20 burpees

10 HSPU

04.04.18

Warm UpBike or row 5:00 easy pace

every 1:00 come off the bike/ row and complete 5 push ups

Banded Pec Stretch hold this position for 1:00 T-Spine Opener do this with a foam roller and the post of the rig- pulse the hips 15 reps Banded Lat Stretch x 45 seconds per side Band Assisted Anterior Pec Stretch x 45 seconds per side Single-Arm Hang from Bar x 30 seconds each arm

Skill:  handstand progressions 1. donkey kicks x 10 reps 2. kicks to the wall x 5 reps 3. handstand hold on wall or free standing- 30 seconds - 60 seconds 4. handstand march on a box- in a pike position, hands on the floor marching and moving the body- 20 reps

then.... Every 45 seconds for 4:30 (6 sets) complete 4 unbroken HSPU- athlete can do strict, kip, or pike from a box or the floor

WOD 4-8--12-16-12-8-4 DB snatch- alternate sides 50/35   35/20 Burpees

03.20.18

Warm Up: 2:00 Very light Row or Bike 2 Sets: 4 Spiderman and Reach each leg 8 Wall Squats :20s of Single-Unders

2:00 Light Row or Bike 2 Sets: 3 Inchworms 6 Single Arm Dumbbell Snatches, each side :20s of Single-unders

1-2 Complexes: 3 Scap Retractions 1-3 Strict Pull-Ups

Mobility:

Banded Clam Shell Iso Hold x 45 seconds per side Forward Cross Crawl x 10 reps per side Banded Air Squats x 10 reps

then... Three sets of: Low Bar  Pause Back Squat x 2-3 reps @ 4sec descend and a 2 second pause- empty bar then light load

Skill: Back squats

4 reps @70%

3 reps @ 75%

3 reps @ 80%

1 rep @ 85%

10 reps @ 70%

WOD

12:00 AMRAP

40 Single unders

30 DB snatches- alternate sides  50/35  35/20

20 Sit ups

10 Ring rows