workout of the day
10.16.2020
WOD
"45 in 10"
10:00 AMRAP
21 wall balls 20/14
15 box jump overs 24/20"
9 TTB
Warm Up
2 rounds
10/side banded lateral walks
5 banded slow to fast air squats
DB complex both sides for 2 rounds each
**complex = 2 DB windmills + 1 Overhead squat + 2 strict press in the bottom of the squat
10 hip hurdles/side
1-3 wall walks
Mobility https://www.instagram.com/p/B6V8iamHNZ8/A. squat Y's x 10 reps each side - use a 2.5# plates no band
B. overhead squat eccentric isometrics with empty bar x 10 reps @ 3310 tempoC. deep squat progressions x 10 reps
Burgener Warm Up with PVC
https://www.instagram.com/p/B42avY2J2uf/
*The warm-up you will do every day for the rest of your life*
Perform 3 reps of each
✅Down and Finish (speed thru the middle)
✅Elbows High & Outside (keep bar close)
✅Muscle Snatch (strong turnover)- do muscle clean
✅Snatch Lands 2,4,6 (Footwork)- do tall clean with these drops
✅Snatch Drops (Footwork)- tall cleans to the full depth
Strength
snatch
A. snatch press in the receiving position 3 sets of 5 reps
B. high hang squat snatch x 3 reps @ 60% 3 sets
C. hang snatch high pull x 1 rep + hang squat snatch x 1 rep @70% 5 sets
WOD
"45 in 10"
10:00 AMRAP
21 wall balls 20/14
15 box jump overs 24/20"
9 TTB
Gymnastics skills
6-9:00 EMOM
min 1: 5 shoot thrus
min 2: 4-8 strict pull ups or banded strict pull ups- feet on band across the J-hooks
min 3: 4 ring rows with a 3 second pause at top or 4 strict ring dips or 2 bar muscle ups
07.05.19 Morning classes ONLY 5:30,9:30, 12:00
WOD
Performance Care
20:00 AMRAP
1:00 bike with breathing through the nose only
50 Foot dual KB front rack carry
8 cat/camel
30 second bottom of squat hold
OR
Every 4:00 for 5 Rounds
10/side pallof press
200m sandbag run 50/35 wreckbag
10 ball slams
Warm Up
3 rounds
4 Turkish Get ups
10 hollow rocks
10 parallette shoulder extensions
Gymnastics Primer:
Every 90 Seconds
set 1: shoot thrus on parallettes x 10
set 2: handstand shoulder taps x 10 /scale to feet in pike
set 3: hollow to superman x 10
WOD
Performance Care
20:00 AMRAP
1:00 bike with breathing through the nose only
50 Foot dual KB front rack carry
8 cat/camel
30 second bottom of squat hold
OR
Every 4:00 for 5 Rounds
10/side pallof press
200m sandbag run 50/35 wreckbag
10 ball slams