05.12.2022

Warm Up
2 sets
200m run or row
10 barbell front squats
10 candlestick roll ups
3 each side perfect stretch



Strength
6 sets

Pause front squat + front squat
tempo on the pause squat is 31X1
perform a tempo squat and then a front squat with no tempo
set 1- 3 reps @ 60%
set 2- 2 reps @ 70%
set 3- 2 reps @ 75%
sets 4-6 1 rep @ 80%



WOD
"The Rock Show"

4:00 AMRAP
300m run
max reps of
30 DUs + 5 sumo deadlift high pulls 115/85

Rest 2:00

4:00 AMRAP
300m run
max reps of
30DUs + 10 SDLHP 95/65

Rest 2:-00

4:00 AMRAP
300m run
max reps of
30DUs + 15 SDLHP 75/55

06.03.19 'Wallball Biathlon'

Warm Up

2 rounds

100m run
10 push up shoulder taps each side
100m run
5 yoga push ups -from a plank position lower to a up dog then back to a downward dog and then plank
100m run
10 deep squat progressions


Mobility: squat https://www.instagram.com/p/ByBFfe-gu9q/?utm_source=ig_web_copy_link


1️⃣Quadruped Rockback – get on all fours with a wide stance, sink back into deep hip flexion, stretching your groin and glute muscles.⁣⁣
2️⃣Ankle Prying – get down into a squat, lean to one side and push the knee forward while keeping the heel down, stretching the lower calf region.⁣⁣
3️⃣Foam Roller T-Spine – get down on the ground in a supine position with a foam roller placed underneath the upper back and your hands behind your head. Use your thoracic extensors to arch the upper back over the foam roller.⁣⁣
4️⃣Ankle Rocking – from a kneeling position in a deep lunge, push the knee forward while keeping the heel down, striving to feel the stretch in the lower calf area.⁣⁣
5️⃣Squat Adductor – get down into the bottom of a squat and use your elbows to push your knees outward, stretching the inner thigh muscles.⁣⁣ ⁣⁣
Do 3 rounds of 6 reps of each of these then proceed to your squat workout.⁣⁣


Skill: pause front squats
5 x 2 reps at every 1:30 @ 60-65%

WOD
For Time

Wallball Biathlon
1000m Row

40 Wallballs 20/14

750m Row

30 Wallballs

500m Row

20 Wallballs

250m Row

10 Wallballs

 

-Each time you break up your wallballs complete 8 burpees. Before returning to your set.

 

Intermediate- 750-600-500-250 Row, 30-20-15-10 Reps

Scaled – 600-400-300-200 Row, 20-15-10-5 Reps

08.22.18

Warm Up
row 3:00
2 rounds:

5 each direction lateral lunge with PVC extended out front https://www.youtube.com/watch?v=up4l1B0GE9c

10 steps each side lateral quadruped crawl


5 each direction lateral lunge + pulse with KB (Cossack squat with pulse) https://www.youtube.com/watch?v=huu1d86b854

10 each side lateral bounding with MB https://www.youtube.com/watch?v=huu1d86b854

5 each side bird dogs



Mobility:
Squat Flow: https://www.instagram.com/p/Bmjiu-xHGfG
3-5 reps of each movement
1. greatest stretch- spiderman + reach
2. hamstring rocker
3. pigeon + rotate
4. hip flexors
5. groiners
6. hamstring/hip flexor combo


Skill: front squats
4 sets of 5 reps with a :02-:03 pause at the bottom
start with lighter load and build

WOD
Nicole
20:00 AMRAP
Run 400m
max reps pull ups
*pace is key here. Don't go all out on the first rounds of pull ups and then only do 2-3 on the last rounds. Pick a number you can consistently hit.