01.31.2020

Warm Up
2 rounds
200m row or bike
8 Cossacks/side
8 sumo inchworms
10 goblet good mornings -KB is behind the back
20 second active hang on rig


Mobility:
Banded hollow position https://www.instagram.com/p/Bz--flRg-WB/
Box stretch for both thoracic spine and lats  https://www.instagram.com/p/B3ukFlxg_uS/



Lat warm up
1. banded lat pull down (standing) https://www.youtube.com/watch?v=pZjQiDVepaA&feature=youtu.be
2. banded lat pull down (kneeling with PVC) https://www.youtube.com/watch?v=YuBSzQh4i7U&feature=youtu.be
3. racked bar scooter swings https://www.youtube.com/watch?v=CosCBK-FcFk&feature=youtu.be
4. hollow bar press downs (#1 on the list below) https://www.youtube.com/watch?v=Iv5wLFHAofI&feature=youtu.be


Skill: hollow/arch and kip swings
https://www.instagram.com/p/B69qe_DA5Rp/

1. work with a box and practice the hollow position
2. work on holding the arch position

3. work on pressing down on the bar for the hollow position- hollow- neutral-hollow
4. work full kip- hollow-arch-hollow

advanced skill: work on the same swings from the high rings

1. large swings  https://www.instagram.com/p/B3DCkj4J1OJ/

2. smaller swings + pop swing- timing for hip extension.  Feet go forward and stop abruptly  in front



WOD
4 sets
3:00 work  3:00 rest
250m row
12 C2B pull ups or 12 pull ups
max reps DB snatch in remaining time
*record reps of DB snatch

01.01.20 Classes 8 and 9am only

Warm Up
Three Rounds
Straight-Leg Sit-Ups x 10 (arms locked out in overhead position- 10# plate)
Turkish Get-Ups x 2 each side
Stiff-Leg Deadlifts x 10- use an empty barbell
Ball Slams x 10


Mobility: use the yellow mini-bands

https://www.instagram.com/p/B5x9IM1nMjo/
A. high plank taps or wall taps x 5 sets each side

B. band external rotation + press x 10 reps
C. band external rotations x 10 reps

Skill: pull ups
https://www.instagram.com/p/B4dvgWml8H4/
Progression using a racked bar on the rig
1. 2 feet to go up and one foot to go down
2. 2 feet to go up and no feet to go down

3. hold at mid-range and do leg lifts

Conditioning: fabulous hollow/arch swings on the bar x 30
https://www.instagram.com/p/BwfHlAAg3OR/
Proper Form includes:
1. Shoulders control the kip by actively opening and closing
2. Hollow body position includes posterior tilt of the pelvis w/ minimal hip flexion
3. Arch position= open shoulders, extended spine and hips with knees straight
4. Full body tension maintained as noted by feet staying in contact

WOD
Alive in 2020
For Time
20 cal row
20 KB swings 72/53
20 goblet squats  72/53
20 pull ups
20 goblet squats
20 KB swings
20 cal row

January Monthly Challenge:

Day 1: 2 walking lunges each side
each day we will add 2 reps to each side

07.30.19

Warm Up

3 rounds of:
200m run
5/side RDLs with one KB

5/side sciatic nerve floss https://www.bing.com/videos/search?q=sciatic+nerve+floss+active+life&&view=detail&mid=926370EBEB0D26A2E1B6926370EBEB0D26A2E1B6&&FORM=VDRVRV
5/side KB windmills

30 feet bear crawl- slowly moving



Gymnastics conditioning: Fix your Kip
https://www.instagram.com/p/Bz--flRg-WB/

then...
30 fabulous hollow/arch swings on the bar




WOD- just grind out this wod today. Move with purpose and good form. 50m carries are to the pylons and back. Farmer carry is two KBs at your sides and cross body is one KB in the front rack position while the other KB is at your side. Switch KB positions at the pylon.


20:00 AMRAP
Farmer carry 50m 53/35 KBs
10 suitcase deadlifts/ side- one Heavier KB
Cross body carry- one racked KB, one farmer carry KB 50m (switch KB position at 25m) 53/35 KB
10 kipping pull ups/6 strict pull ups/6 really tough ring rows
60 second wall sit

04.15.19

Warm Up
2:00 cardio choice
2 rounds:

hollow hold x 30 seconds
hollow body lat pull downs x 15-20 reps
windmills x 5/ side- light weight
single side KB deadlifts x 10 reps/side- moderate weight

Hollow/arch practice

https://www.instagram.com/p/Bu-BR-EgHTz/
1. boxes under rig with hollow practice
2. light band on rig for hollow practice
3. light band used for strict pull up positional practice

Kipping practice
https://www.instagram.com/p/Bv_ugyFg0dE/
1 arch to hollow lat pull down
1 arch to hollow pulldown into pull-up

Deadlift warm up

WOD

E2MOM for 18:00
min 0-2 2 rope climbs + 8 get ups
min 3-4 bike cals 30/20
min 5-6 deadlift x 15 185/155 155/125 135/95