02.13.2020

Warm Up
10 cals bike or row
5 deep squat progressions
10 cals bike or row
60 seconds over/under a band across the rig
10 cals bike or row
5 deep squat progressions
30 seconds bear crawl


Super Set x 3 sets

single leg posted RDLs x 10 each side with tempo 3111
deadbugs- slowly- x 10/side


Skill:  sumo deadlifts  https://www.instagram.com/p/B8AFYVBBzFs/
Key points:
Sit back
Knees out
Chest up
Push through heels
Be patient off the floor - especially important with sumo
Fairly vertical shins form front and side views
Bar skims legs
Leg press off the floor

8-6-4-2-2 reps
50%,60%,70%,80%,85%


WOD

For Time
3 rounds
round one:
14 (7/side) tall kneeling to standing with KBs front racked  https://www.youtube.com/watch?v=gzNHWAOVcH0   35/26   26/18 or use DBs
20 KB swings  53/35
300m row
round two:
14 tall kneeling to standing
30 KB swings
400m row
round three:
14 tall kneeling to standing
40 KB swings
500m row

03.26.19

Warm Up https://www.instagram.com/p/BujX_-ChRAb/

Seesaw KB press- one KB each hand. Press one and then seesaw x 6-8 reps/side
Alt. dead stop bent over row with KBs x 6-8/side
Tall kneeling halo x 8-10 reps/side
Standing windmill x 6-8/side
Hips elevated lat pull overs x 6-8 reps


Skill: 10:00 EMOM
min 1: posted single leg RDLs with dual KB in the farmer carry position x 6/side
min 2: ring dips or a progression x 3-6 reps

    3 different progressions that can be done https://www.instagram.com/p/Bul-aDiA95c/

       A. toe assisted ring dips- keep as little weight on your toes as you move through the dip
       B. dip pulses- works on controlling the rings
       C. negative dips for eccentric lengthening


WOD
For Time
Buy In: 10 bupree wall climbs- move from the bottom of the burpee to feet climbing the wall and back down. Lay flat out of the wall climb and jump up to finish the burpee.
5 rounds
12/10 cal bike
40 DUS or x 3 singles
8 DB thrusters 50/35 35/20

02.06.19

Warm Up
every 2:30 for 4 rounds
250m row
10 hip bridges with heels on a bench or box
10 banded monster walks
10 banded air squats- tempo is slower to faster (descend slowly)


Mobility:
sciatic nerve flossing x 30 seconds each leg https://vimeo.com/130766387
stagger stance good mornings with empty bar x 5 each leg
https://vimeo.com/155587690
sciatic nerve flossing x 30 seconds each leg
sumo inchworms x 5 - sumo stance with legs as you walk your hands out and then walk hand back


Skill: single leg posted deadlifts https://www.instagram.com/p/Bf_0fxSAVRz/
Two sets of:
Posted Single Leg Deadlifts x 8-10 reps - take 3 seconds to descend
Rest 30 seconds
Band Pull-Aparts x 15 reps (focus on pulling the shoulders back and down)
Rest 30 seconds


WOD- wod weight should be heavy but doable for a total of 10 reps. The rest of the work try for unbroken sets to keep things moving. Not sprinting but at a continuous grinding pace.

5 RFT
2 deadlifts @70-75% 1RM
4 strict pull ups or 3 bar muscle ups
8 hand release push ups
12 box jumps 24/20"

10.05.18

Warm Up
https://www.youtube.com/watch?v=TYb0TgUL8B4
 
20 steps each direction mini-band walks
10 banded air squats
10 jump in and out- no squat
5 slide and lift off with a light mini band around the wrists
5 pull aparts with a light mini- band around wrists
5 bench presses with a light mini-band
20 yds each arm bottoms up KB carry
10 ring push ups
We will skip the sled work.


Primer: Single leg posted RDLs (against the wall)
4 sets of 6 reps each side

3 second descend into the RDL. Athlete chooses KB weight.


WOD
400 m Run
50 DUs x 3 singles
3 Rope Climbs (or 1 min plank)
50 Air Squats
2 Rope Climbs
50 DUs x 3 singles
1 Rope Climbs
50 Air Squats
400 m Run
RX+ 3 Rope Climbs every time.