workout of the day
04.23.2020
WOD
"Snowflake"
3 rounds for time
Run 200m sub 50 jumping jacks
10 box jumps or step ups
20 DB thrusters- alternate DB every 5 reps
30 Russian twists R+L = 2 reps
Rest 2:00
Warm Up
3 rounds
10 single side hip bridges + 15 second single leg isometric hold- Right
10 single side hip bridges + 15 second single leg isometric hold- Left
8/side drop lunge to knee lift https://youtu.be/CmwXTx8maOE
Strength Set
4 sets
A. 10 reps sumo deadlifts with a tempo 31x1
B. 8 reps/side Bulgarian split squats with a tempo 2110
C. 10 reps/side Cossack squats with a tempo 30X0
WOD
"Snowflake"
3 rounds for time
Run 200m sub 50 jumping jacks
10 box jumps or step ups
20 DB thrusters- alternate DB every 5 reps
30 Russian twists R+L = 2 reps
Rest 2:00
04.02.2020
WOD
"Home Gone Bad"
5 rounds
work for 40 seconds of each 1:00. 20 seconds to rest and transition
min 1: 40 seconds cyclist squats with or without weight
min 2: 40 seconds tall kneeling strict press
min 3: 40 seconds Russian twists
min 4: 40 seconds handstand walk or shoulder taps in a plank position or handstand hold
min 5: 40 seconds box dips
Warm Up
3 sets of
5 DB RDLs each side @ 3030
5 Cuban press with stick or light weights
5 burpee high jump
5 tuck ups or v-ups
Mobility
https://www.instagram.com/p/Bw3QhUwFm3z/
1. Quadruped thread through pull away from the ground2. Quadruped shoulder blade movement 3. Quadruped lat stretch4. Modified pigeon with rotation
WOD
"Home Gone Bad"
5 rounds
work for 40 seconds of each 1:00. 20 seconds to rest and transition
min 1: 40 seconds cyclist squats with or without weight
min 2: 40 seconds tall kneeling strict press
min 3: 40 seconds Russian twists
min 4: 40 seconds handstand walk or shoulder taps in a plank position or handstand hold
min 5: 40 seconds box dips
09.12.18
WOD
30:00 recovery wod- AMRAP
100m -pylon and back- reverse sled drag 2/1 plate
2:00 bike 55-60 RPMs/ 50-55 RPMs
30 Russian twists with light load
2:00 row smooth
Warm Up
Run or Row for 4:00
1. End Range Hip Flexion Lift Off 10 x 3 sec. holds
2. Cross Leg SLDL x 10 reps each side
3. Psoas March x 10 each side
4. Lunge Reaches x 10 each side
5. Hip Flexor Stretching Overhead Reach x 10 each side
6. Hip Flexor Stretching Rotation + Reach x 10 each side
https://www.youtube.com/watch?v=ezlqOB97eRM
WOD
30:00 recovery wod- AMRAP
100m -pylon and back- reverse sled drag 2/1 plate
2:00 bike 55-60 RPMs/ 50-55 RPMs
30 Russian twists with light load
2:00 row smooth
06.07.18
Warm Up:2 easy rounds
10 each direction lateral banded step overs 10 tall kneeling banded hip thrusts 10 each leg reactive step downs 10 prisoner Kang squats 10 each side parallette push up with shoulder tap *video shows all of the above
https://www.instagram.com/p/BjU5UwYh9Kp/?taken-by=marcusfilly
Mobility 10 wall slides 15 hollow body hold banded lat pull downs 20 sec thread the needle each side
Skill: strict press week 5 2 sets of 10 reps @ 70-75%
WOD 4 RFT Farmer Carry heavy x 50m KB or DB each hand Hammer strikes x 20 alternating sides Russian twists with DB x 20 total