03.12.2020

Warm Up
2 rounds
Row 300m
3 TGU each side
30 second plank hold
100 feet farmer carry- something moderately heavy


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



Skill: deadlifts and high pulls
DL 8-6-4-2-2-1 55%,65%,75%,80%,90%,95+%
in between sets of deadlifts complete

4 sets of 6 reps each side DB high pulls
*Your high pull weight should be 33% of your body weight*
**If you can't do 33% of BW then unload for good form and build strength**



WOD
3RFT
12/10 push ups or ring push ups
12/10 cals bike
12 box jump overs  24/20"
12 wall balls 20/14
12 burpees
12/10 cals row



March Movement:  Pull Ups
Strength Work

Option A- trying to get your first strict pull up
ring row negatives x 5 reps with a 5 second negativeDB lateral raises x 10 reps  - focus on tempo- slow movement out and back, elbows not locked, no hip swinging, core and lats engaged
Option B- for those who have 3 or more strict pull ups
pull ups negativesx 3-5 reps with a 5 second descendDB pull overs x 10 reps  https://www.youtube.com/watch?v=FK4rHfWKEa
Pull Up Work

Option A -Complete 5 sets:   15 second active hollow hold on bar + 5 challenging ring rows with a 2 second count at the top
                -Complete 5 sets:  feet on the box under rig for 5 toe spot assisted strict pull ups- focus on getting the box set up where you are on your tippy toes and the bar is just under the chin.  Stay in a hollow position, rib cage in, lats engaged- active position the entire movement.

https://www.instagram.com/p/B8WxV2WHIsG/

Option B- 5 sets
15 second active hollow hold on rig + 5 strict pull ups
15 second active hollow hold on rig + 4 strict pull ups
continue with one less strict pull ups each round.  rest as needed between rounds. 

04.09.19

Warm Up

Run/Row/bike 400m
2 rounds of:
10 skaters each side- keep upright, don't touch the ground with hand. Push through the glutes and hamstrings
10 two-legged pistols
10 box step downs- touch the toe to the floor and drive up
5 sumo inchworms


Mobility: shoulder flow by Marcus Filly
https://www.instagram.com/p/BiPe2a0h40w/



Skill: Single leg movement
Pistol progressions to practice https://www.instagram.com/p/BrnZ8X6ghIu/
Complete 6-8 reps each side for each exercise

1. Narrow Squat
2. Toenail Spot
3. Single Leg Ankle Spot
4. Narrow Squat to Single Leg Stand
5. Pistols


Front rack box steps ups
3 sets of 6 reps/side with moderate weight based off of your test set last week. If you didn't do the test last Thursday then you need to find your 10 rep max today.

WOD
For Time
2-4-6-8-10-12
alternating pistols
SDLHP 115/75 95/65
ring push ups
25 DUs or 75 single unders after each set of reps

02.16.19 Partner WOD

Make up Strength/Skill


WOD: Time Cap 20:00

Partners
Complete 6 rounds of (3 each)
5 front squats 135/95 115/75 95/65
5 ring push ups- sub hand release push ups
10 hollow rocks

then... with the remaining time on the clock
each partner establishes their heavy clean

*clean can be squat or power
*team score is the time for the 6 rounds + clean weight for both people

09.21.18

Warm Up
Assault bike 1:00- last 10 seconds sprint
rest 15 sec
Row 1:00- last 10 seconds sprint
rest 15 sec

2 rounds of
10 KB half kneeling single arm strict press
10 box step downs- step down from the box, tap the floor and drive up

Mobility:
t- spine stretch on bench 1:00
wrist stretches- https://www.instagram.com/p/BmL8lWMHc4Q


Skill: Bench Press
work to your 2 Rep heavy for today

WOD
For Time
10,9,8,7,6,5,4,3,2,1
Kettlebell 2-arm Deadlift 53/35
Ring push ups- scale the incline on the rings

06.15.18

Warm Up3 rounds of

200m run or row + One length of the gym for each of the carries (switch sides with each length)

Round 1. Single arm farmer carry- KB at the side

Round 2. single arm farmer carry- KB racked on shoulder Round 3. single arm farmer carry- KB upside down held out front at 90 degrees https://www.instagram.com/p/Bjp6KdCBm5q/?taken-by=squat_university

Mobility: Half-kneeling adductor dips x 10 reps each side https://www.instagram.com/p/BiZ02qGHLkz/?taken-by=ericcressey

One- arm KB front squat slow x 10 reps each side https://www.instagram.com/p/BhZiW22HcmL/?taken-by=ericcressey

Skill: Front squat

https://www.instagram.com/p/BjvMOsSBSmf/?taken-by=squat_university

*Set 1. x 3 reps @ 80-85% *Set 2. x 2 reps @ 85-90% *Set 3. x 1 rep @ 90-95% *Set 4. x 2 reps @ 85-90% *Set 5. x 1 rep @ 90-95% *Set 6. x 6 reps @ 80%

WOD 12:00 Continuous Grind 45 second wall sit 8-10 reps ring push ups- scale to whatever height needed for proper form 12 reps alternating DB snatch (6 each side) 60/40 40/25

03.31.18

Make up Strength/Skill WOD Partners- 11:00 Time Cap 8 Rounds- 4 each 5 Front squats 135/95 5 Ring push ups- scale to push ups from the floor- hand release 10 Hollow rocks *in remaining time on the clock, partners complete as many DUs as possible. One work, one rest *score is time on wod and total number of DU reps