workout of the day
11.22.2021
WOD
"Forget About Me"
EMOM 24
min 1- seated hand over hand sled pull x 45 seconds
min 2- weighted box step ups x 12
min 3- pull ups x 6
min 4- macho man complex x 45 seconds 115/75 95/65 75/55
*macho man = 3 power cleans + 3 front squats + 3 jerks
pick up on the complex where you left off each round. Record the total reps for your score.
Warm Up
3 sets
200m cardio
6-10 push ups
10 each side curtsy squats
10 barbell good mornings
5 each side KB RDLs
strength
hip thrusts
3 x 8 reps @60,65,70% your DL max
cyclist squats
3 x 10 reps @ a moderate goblet weight
WOD
"Forget About Me"
EMOM 24
min 1- seated hand over hand sled pull x 45 seconds
min 2- weighted box step ups x 12
min 3- pull ups x 6
min 4- macho man complex x 45 seconds 115/75 95/65 75/55
*macho man = 3 power cleans + 3 front squats + 3 jerks
pick up on the complex where you left off each round. Record the total reps for your score.
01.30.2020
WOD
18:00 EMOM
min 1-40 feet seated sled pull- add 2 plates to sleds
min 2- DB hang clean and jerk x 7 each side 50/35 35/20
min 3- 30 second table top hold
min 4- 250/220m row
min 5- 8 DB step ups 50/35 35/20
min 6- 2-3 wall walks- sub handstand walk x 25 feet
Post WOD: core
3x
:30 Hollow Hold
10 Hollow Rocks
10 V-ups
3 rounds at warm up pace
200m row or bike
12 goblet curtsy squats (6 each side) https://www.youtube.com/watch?v=xClhGjz7p0A
12 clamshell planks (6 each side)- hold for :03 at the top of each rep https://www.youtube.com/watch?v=Jpy5PZTFVYw
One round of the kip cadence- 2 kip swings + 2 tuck ups + 2 TTB
Mobility: Prime the Glutes https://www.instagram.com/p/BmwtGtUnhn1/
Do 1 set x 10 reps of each
1️⃣Normal width bridges
2️⃣Feet wide bridges
3️⃣Feet narrow bridges (🐸 pumps)
4️⃣Seated clamshells
5️⃣Supine clamshells
6️⃣Seated abduction
WOD
18:00 EMOM
min 1-40 feet seated sled pull- add 2 plates to sleds
min 2- DB hang clean and jerk x 7 each side 50/35 35/20
min 3- 30 second table top hold
min 4- 250/220m row
min 5- 8 DB step ups 50/35 35/20
min 6- 2-3 wall walks- sub handstand walk x 25 feet
Post WOD: core
3x
:30 Hollow Hold
10 Hollow Rocks
10 V-ups
12.27.18
WOD 12:00 EMOM
min 1: 45 seconds of seated sled pulls- add 2-3 plates to the small sleds
min 2: 15 wall balls 20/14
min 3: 10 burpee ball slam- stand up from your burpee while grabbing your slam ball and then throwing it to the floor. Then finish your burpee and repeat.
Warm Up
2:00 row or bike
2 easy rounds of:
7 box step downs
7 ring rows
4 inchworms
4 Cossack lunges each side
4 Kip swings
WOD 12:00 EMOM
min 1: 45 seconds of seated sled pulls- add 2-3 plates to the small sleds
min 2: 15 wall balls 20/14
min 3: 10 burpee ball slam- stand up from your burpee while grabbing your slam ball and then throwing it to the floor. Then finish your burpee and repeat.
Clean Technique Warm-Up
(5 reps of each, two times through the complex with barbell)
Clean-Grip RDL
Clean Pull from Below Knee
Front Squat
Hang Power Clean + Push Press
Clean from Below Knee + Jerk
Skill: cleans- 6 sets
1 rep pause power clean + 1 power clean
3 pauses: knee, mid thigh, and receiving position
60%
65%
70%
70%
75%
75%
then...
3 sets of 2 reps clean pull
80%, 85%, 90%