01.29.2021

Warm Up
3 rounds
6/side tall kneeling to standing
6/side half kneeling prisoner windmills
6 candlestick roll out to standing


Mobility:

https://www.instagram.com/p/CF-b0scnmt2/?igshid=1g7zjew8xapxq
3 sets
A. front rack stretch x 30 seconds
B. xiaopengs x 5/arm




Strength
Front squats
3 x 5 reps warm up
3 x 5 reps @70% 2,2,2 reset



WOD
"If I didn't know better"
5 Rounds For Time:
5 Strict Pull-ups
20 KB Swings (53/35#)
10 Front Squats (135/95#)


Cool Down
seated forward fold 1:00
twisted cross 1:00/side
cat/camel x 10 reps

07.21.2020

Warm up


3 rounds
1️.  Half Kneeling Chop and Lift x 10/side - KB starts low at the hip and lifts across the body to high over the shoulder and back.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
2️.  Rotational KB Press -x 8/side  -Start facing forward with a single KB racked, and as you press rotate the body 90 degrees.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
3️.  Half Kneeling KB Windmill x 8/side -leg out on the same side as the weight is overhead.  Other hand touches the ground in the windmill





Mobility:

https://www.instagram.com/p/BtYm3FdFFrd/

1. quadruped rocker on toes- knees hover x 10 reps
2. squat to a walk out plank (like an inchworm without the push up) x 8 reps
3. deep squat progression without the single arm movements x 8 reps
4.  KB good mornings x 10 @ 30X1




Strength
Deadlifts
5 sets of 3 at 60-75% 1 RMin between sets overhead carry single side KB/DB x 50 feet each


WOD
"Stamina"
10:00 EMOM
odd min= thrusters x 10 reps  95/65   75/55
even min= KB swings x 15 reps   53/35 or use a dumbbell

10.23.19

Warm Up
2:00 cardio choice
2 rounds:

5/side lateral box step ups
8/side DB high pull - light weight
5/side spiderman lunges
8 sumo inchworms + push up
5 kip swings

Jumping Warm-Up https://www.youtube.com/watch?v=H8Eg_8kBFuk&feature=youtu.be

WOD
3 sets - record times for each set
Row 500m/425m
KB swings x 21 70/53
Rest 2:00

Skill: back squats day 2
5 reps @ 30-35%
5 reps @ 50-55%
5 reps @ 70%
6 reps @ 70%
7 reps @ 70%
8 reps @ 70%

be sure to rest 2 1/2 mins between the last few sets


Mobility of the Week 12:00 Total
child's pose 1:00
downward dog 1:00
extended arm lizard 2:00 right side
downward dog 1:00
extended arm lizard 2:00 left side
standing straddle 3:00
forward fold 2:00

09.02.19 Labor Day 8 and 9am ONLY "Rankel"

Mobility:
banded pull throughs- face out from the rig while using the band on the rig to pull through your legs x 15 reps
KB behind the back hip hinge x 10 reps https://www.instagram.com/p/BuSV7IphRAN/
band pull apart ( yellow mini-band) ISO hip hinge x 10 reps- video is same as above


Hero WOD

Rankel


AMRAP in 20 minutes
6 Deadlifts (225/155 lb)
7 Burpee Pull-Ups
10 Kettlebell Swings (2/1.5 pood)
200 meter Run

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.

He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.


The "Rankel" Hero WOD was first posted on crossfit.com as the workout of the day for Friday, January 7, 2011 (110107).


Monthly Challenge
Mobility Challenge 09.01.19 (AMRAP – Reps)

Spend 1min Couch Stretch (R)

Spend 1min Couch Stretch (L)

Spend 2min Single Leg Forward Fold (R)

Spend 2min Single Leg Forward Fold (L)

Spend 3min Standing Straddle

Spend 2min in Bottom of Sumo Squat

1 Rep = 1min

01.17.19

Warm Up
3 rounds of:

50 single unders
10 (5 each side) half kneeling KB strict press
10 two-footed pistols
30 second deep squat KB pry- hold that KB in the goblet position and pry apart the knees with your elbows



Mobility:
1.  Thoracic rotations x 5 each side https://vimeo.com/261205649
2.  yoga push up x 5 reps https://vimeo.com/261203904

3.  wrist extensions x 10 reps - with an empty barbell allow your wrists to start in full extension and then slowly and controlled allow the barbell to come down to the fingertips or as far as you can go and then extend back up.

4.  Ankle mobility with a green mini-band. Perform 10 reps on each side with the band around the lowest part of your shin. Move your knee forward without letting your heel pop up and aim your knee towards your pinky toe.


Skill: behind the neck strict press
4 sets of 5 reps
35%-40%-45%-50% of your push press max



WOD
Every 4:00 for 4 sets
30 second sprint bike or row
20 alternating pistols or sub Cossack or a pistol progression
10 KB swings 70/53



Post WOD: core https://www.instagram.com/p/BsTHPoglMLJ/
3 sets of
6-8 KB Floor Press
15sec Dual KB Hollow Flutter Kicks
6-8 KB Glute Bridge Floor Press
15sec Dual KB Hollow Rocks

12.05.18

Warm Up
2 lengths walking lunges
10 sit ups
400m row
10 step ups
10 kip swings
400m bike
10 squat jumps
10 ttb


Mobility: Hip stretches
https://www.instagram.com/p/BqmwLivA1Bi/
1. hip flexor with PVC push
2. supine hip ext. rotation
3. 90/90 hip switches
4. butterfly stretch
5. Cossack stretch


Primer:
A. rear foot elevated split squat 3 sets of 5 reps each leg
use KB or DB in a farmer carry

B. tall kneeling see-saw press- use two KBs and alternate pressing them overhead

WOD
16:00 AMRAP
20/16 cal row
2x rope climb
15 x KB swings 53/35
45 sec wall sit

10.31.18 Hallowod

Halloween Week
Warm Up
400m run, row or bike
2 sets of:

KB swings x 10
rower pike up x 10 https://www.youtube.com/watch?v=6O8kZDgsRmo
cossack lunge x 10 (5 each side)


then..
Two sets of:
Ring Swings x 5 reps (or bar swings)
Scap Pull-Ups x 3 reps
Strict Pull-Up x 1 rep


One set of:
5 empty bar presses
2 inchworms with push up
5 ball slams
2 spiderman lunges + reach each side
3 each side DB snatch



WOD
"Hallowod"
For Time
10 Burpees
31 KB swings
10 Burpees
31 Box jumps 24/20"
10 Burpees
31 Push presses 75/55
10 Burpees
31 Pull ups
10 Burpees
31 Ball slams
10 Burpees
31 DB snatches- alternate 50/35 35/20
1031 meter row (get this done in the beginning, middle or end of the wod)