12.23.19 Air Force/Top Gun- For Britton

Warm Up
Assault Bike x 60 seconds (60-65% perceived effort)Supinated Grip Static Hang x 60 seconds (accumulate if needed)
Perfect Walk Stretch x 10 steps
Pronated Grip Static Hang x 60 seconds (accumulate if needed)
Bear Crawl x 20 steps forward + 20 steps backwardAssault Bike x 60 seconds (70-75% perceived effort)Plank Shoulder Taps x 30 seconds
Scapular Pull-Ups x 10-15 reps
Wall Climbs x 2-4 reps
Broad Jumps  x 5-10 repsAssault Bike x 60 seconds (80-85% perceived effort)

Skill:  hip bridges
3 sets of 10 hip bridges with more weight than last time
in between sets:  handstand hold 30-45 secs



WOD  Air Force- OR Top Gun - same wod but with 135/95

For Britton- stationed in Qatar Afghanistan

For Time

20 Thrusters (95/65 lbs)

20 Sumo Deadlift High-Pulls (95/65 lbs)

20 Push Jerks (95/65 lbs)

20 Overhead Squats (95/65 lbs)

20 Front Squats (95/65 lbs)

4 Burpees at the top of each minute

Do 4 burpees every minute, including at the start of the WOD, before continuing the barbell work. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps of the previous barbell movement. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps of the previous movement. If the minute clock beeps during a repetition the athlete will complete their rep and then start their 4 burpees.

12.03.19

Warm up
2:00 cardio- row/bike/jump

3 rounds of:
10 push ups with yellow band around wrists-
https://www.instagram.com/p/Br_h3TVgAti/?utm_source=ig_web_button_share_sheet
10 DB rows- 5 each side
10 lateral box step overs- 5 each side
10 banded good mornings

Mobility:
Part One: shoulders and rotator cuff https://www.instagram.com/p/BtogGGPnJbN/
(just work on the banded part of these- skip the ring work)

1. Isometric ER with yelllow mini-band x 3 sets of 10 sec hold
2. Mini-band press x 10 reps
3. Mini-band ER x 10 reps
4. Pulsing ER with OH reach x 10 reps
5. Overhead ER x 10 reps


Part Two: Low back stretches https://www.instagram.com/p/Bj8VXjtn-7d/
Do 10 reps of each stretch
1- Rock backs
2- Quadruped lifts
3- Down dog rockers
4- Dead bugs
5- Cat Camel



Skill: hip bridgeshttps://www.instagram.com/p/B4qsLp8gIx-/

https://www.instagram.com/p/B1OxSbWAdQm/

3 sets of 10 reps starting at 40-50% of your 1RM back squat


WOD
EMOM 12:00
min 1- single arm KB hold step ups x 8/side

min 2- sandbag cleans x 10

min 3- battle ropes 30 seconds

min 4- 12/9 cals bike- high effort

11.18.19

Warm Up
2 sets of:

2 lengths shuffle
10 steps each direction banded walks
10 slow to fast air squats

2 sets of:
5 sumo inchworms + push up
10 shoulder taps each side
2 sets of the kip cadence complex--
1. 2 kip swings
2. 2 tuck ups- knees to chest
3. 2 TTB with straight legs

Skill: hip bridges
https://www.instagram.com/p/B4qsLp8gIx-/

https://www.instagram.com/p/B1OxSbWAdQm/

3 sets of 10 reps starting at 35-45% of your 1RM back squat


Burgener Warm Up with PVC

https://www.instagram.com/p/B42avY2J2uf/

*The warm-up you will do every day for the rest of your life*
Perform 3 reps of each
✅Down and Finish (speed thru the middle)
✅Elbows High & Outside (keep bar close)
✅Muscle Snatch (strong turnover)- do muscle clean
✅Snatch Lands 2,4,6 (Footwork)- do tall clean with these drops
✅Snatch Drops (Footwork)- tall cleans to the full depth



WOD
4 RFT or scale to 3 RFT
15 HSPU- sub strict HSPU from a box
20 air squats
15 TBB- sub hanging knee raises
20 hang power cleans 95/65 75/55

November Rowing Challenge
Workout 7

EMOM x 20:00
30 second row for cals/ 30 sec rest

Workout 8
4 sets for consistency
2:00 max cals
2:00 rest

Workout 9
EMOM until failure
16/13 cals row
RX+ 20/16
Scaled 14/11 or 12/9

11.29.18- Only 5:30am and 6:30am today

Warm Up
3 sets of
Assault bike 1:00 - last 10 seconds sprint
Row 1:00 - last 10 seconds sprint

Primer:
station one: barbell bent over rows 3 sets of 6 reps
station two: barbell hip bridges 3 sets of 6 reps
*build load as needed



WOD

10 Hang DB Cleans (power) 50/35 35/20
10 DB Box Step Ups 20/16
250m/200 m Row
20 Hang DB Cleans (power)
20 DB Box Step Ups
250m/ 200 m Row
10 Burpees
10 Box Jumps250m/ 200 m Row
20 Burpees
20 Box Jumps
250m/ 200 m Row