09.05.19

Warm Up
2 rounds:
100m run
20 feet walking lunges
15 sit ups
10 ring rows
3 wall walks

Mobility:
https://www.instagram.com/p/B1mVhIbApls/
Prone single arm weighted extensions x 10/side
Banded push ups x 10 - work slow to fast tempo
Banded ankle distraction x 30 seconds/side
https://www.youtube.com/watch?v=zWQemDuLSPg

Handstand walking progressions from beginner to advanced: https://www.youtube.com/watch?v=YEKUiiFugBc&feature=youtu.be


Beginner:

1. HS march from a box
2. Wall facing HS march
Intermediate:
1. Single leg thigh taps- wall facing
Advanced
1. Side pressing HS walk
2. HS marching freestanding


Gymnastics conditioning
9:00 EMOM
min 1: handstand walk or handstand hold for 45 seconds

min 2: pistols x 5/side or pistol progression x 5/side

min 3: sandbag carry 50 feet as heavy as possible or sandbag hold for 45 seconds

WOD
5 RFT
30' sled push heavy- add 2-3 plates on sled (30 feet is only two sections of concrete)
12 burpees



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

09.04.19

Warm Up
2 rounds:

KB Complex (please use a light KB)

Single Arm KB Swing x 10 reps (5 each side) + Single Arm Press x 5/side

KB Swings x 10 reps
Halos x 10 reps each direction
Goat Baggers x 10 rep

Https://www.youtube.com/watch?time_continue=1&v=5XngyO-eIqA





Gymnastics conditioning:
6 x 1 rep eccentric pull up - 8-12 second drop
during the rest time between reps, perform 10/side shoulder taps


Primer: Clean skills

Every minute, on the minute, for 3 minutes:

Tall Cleans x 3 reps- keep these light around 40-50%

Every minute, on the minute, for 4 minutes complete:
Mid-Thigh Clean x 2 reps @ 50-65%
*Hold the mid-thigh position for 3 seconds

followed by …

Every minute, on the minute, for 4 minutes, complete:
Clean Pulls x 2 reps @ 90-95%

WOD
12:00 AMRAP
25' single arm DB overhead walking lunges - right 40/25 30/15
10 power cleans 135/95 95/65
25' single arm DB overhead walking lunges- left
10 box jumps 24/20"


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

09.03.19

Warm Up
3 rounds:

100m run
10/side high pulls with light DB
5/side strict press with DB
10 PVC pass thrus
5 yoga push ups



Two sets of:
Bird Dogs x 8-10 reps
Deep Squat Progression x 5 reps


Mobility
https://www.instagram.com/p/B1ewbGLFylu/
Hip flexor hurdles x 5/side
parallette shoulder extensions x 10 https://www.youtube.com/watch?v=ry-bfjgd4Mo



warm up for gymnastics
https://www.instagram.com/p/BzxDXIeA6wD/


Bar muscle up drills:
https://www.instagram.com/p/B04z7G6AUGN/
1. hollow/arch swings with scooters
2. jump out of pool drill
3. banded hip drives to low racked barbell

4. banded bar muscle up transition drill


WOD
20:00 EMOM
min 1- 12 alternating DB snatch 50/35 35/20
min 2- 15/12 bike cals
min 3- max reps bar muscle up/ C2B pull ups/ ring rows in 30 seconds
min 4- 50 DUs or 100 singles


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

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