10.11.2022 Partner WOD

Warm up
2 sets
Run 200m
Barbell Kang squats x 10 reps
Barbell Clean grip RDLs x 10 reps
Barbell muscle cleans x 10 reps



Mobility

1. banded front rack stretch x 30 seconds each side
2. wall supported deadbugs x 30 seconds continuous - press hard into the wall
3. supinated band pull aparts x 12 reps with 1-2 second pause at each
4. wrist stretches x 30-60 seconds hitting all positions



Strength
6 sets of 1 clean + 2 jerks
1-2 @55%
3-4 @65%
5-6 @75%


WOD
"Dream On"

with a partner
12 rounds total
3 clean & jerks @75%
1 ring muscle up or 2 strict pull ups or 3 ring rows

12 rounds total
5 deadlifts @75%
2 wall walks

09.07.2022

Warm Up
Run 300m
10/side reverse lunges
10 each side shoulder taps
10/side lateral box step ups
10 glute bridges
20 band pull aparts
Run 300m



Strict September
25 banded face pulls
12 each side banded lat pull downs
10 scap pull ups


2 sets of 5 strict pull ups
complete these however you can




Strength
Work to a heavy complex in 12:00
1 power clean
1 hang clean
1 jerk

WOD
"Row Ahead"
16:00 EMOM
min 1- row 15/12 cals
min 2- 8-10 TTB or hanging knee raises
min 3- 1 barbell complex*

*Barbell complex= 8 deadlifts + 6 hang cleans + 4 jerks
RX 115/75
INT 95/65
SC 75/55

04.12.2021

Warm Up
2 sets
banded squares- walk around 4 times with mini-band around the ankles
single leg RDLs x 8/side at 31X1
deep squat hold x 30 seconds



Strength
Deadlifts
3 deadlifts to knee with a 3 second pause + 1 deadlift
build over 5 sets- start at 65%


Mobility
quick set - 2 sets with 2.5-5# plates or DBs
1. fly + overhead extension x 10 reps
2. bent over extensions x 10 reps with thumbs up
3. bent over extensions x 10 reps with palms down
https://www.instagram.com/p/CHn3VoLHd-2/




Skill
push ups 5 sets of 5 reps
*weighted for an extra challenge
between sets of push ups- wall walk + 10- handstand marches

WOD
"Aspen"
9:00
7 rounds of
5 thrusters 135/95 115/75 95/65
3 bar facing burpees
1 bar muscle up or 1 strict chest to bar or 1 strict pull up
then
max reps power cleans in the remaining time

01.27.2020

Warm Up

2 rounds
200m row or bike
Hip hurdles x 5 each side
hip hurdle double leg over the KB x 5 each side
 
then....

Perfect stretch walk x 25 feet
Crab walk x 25 feet
Scap pull up x 5
Kip swings x 5


Mobility  (5-6:00)
2  rounds of:  grip strength drill:  15 seconds forward roll + 15 seconds backwards roll  + rest  https://www.instagram.com/p/B7XXDroAGbX/
box stretch x 1:00- focus on exhaling as you stretch
parallette shoulder extensions x 10
wall taps (or in a plank) x 5 sets each side https://www.instagram.com/p/B6ibljCnSwx/


Skill: cleans
Every 90 seconds for 9:00
power clean with a 3 second pause at the knee x 2 reps
set 1 @65%
sets 2-3 @70%
sets 4-6 @ 75%
*during rest time warm up for gymnastics in the wod



WOD
For Time
10 power cleans 135/95 + 2 ring muscle ups or 2 C2B pull ups + 2 dips
8 power cleans 145/105 + 4 bar muscle ups or 4 strict pull ups
6 power cleans 155/115 + 6 C2B pull ups or 6 kipping pull ups
4 power cleans 175/125 + 8 strict pull ups or 8 ring rows
2 power cleans 185/135 + 10 pull ups or 10 banded knees to elbows - on the floor https://www.instagram.com/p/B0RxrD4Ad2h/

06.20.19

Warm Up:
Bike/Row 2:00 @ an easy pace

Into …

Banded hip flexor stretch x 30 seconds per side
Psoas marches with mini-band on feet x 45 seconds

Banded Clam Shell Isometric Hold x 30 seconds per side
Banded air squats x 10 reps
Fire Hydrant Isometric Hold x 30 seconds per side


Two sets of:
Side Plank Hold x 30 seconds per side
Air Squats x 15 reps
Wrist Stretch x 30 seconds (Place your hands on the floor and point your fingertips towards yourself.


WOD
35:00 AMRAP
800m Run

200ft Farmer Carry 35/25

400m Run

10 Strict Pull-Ups

200m Run

10 Goblet Squats 35/25

Scaled: 600/300/150, Ring Rows, Air Squats or lighter goblet squats

Rx+: 1000/500/250, 53/35 KB

Goal: 3 Rounds

07.05.18 Strict Work

WarmUp 400m row or run Single side (left) KB strict press x 4 then carry OH 25' Single side (right) KB strict press x 4 then carry OH 25' Then.. with light DB (2.5-8#) 10 reps arms at side- straight arm extensions behind the body 10 reps arms at side- straight arm extensions in front of the body

10 reps lateral raises to the side of the body

Primer: https://www.instagram.com/p/BjU5UwYh9Kp/?taken-by=marcusfilly

10 reps of each for 2 rounds

1️⃣Lateral Band Step Overs- (10 reps each side)

2️⃣Tall Kneeling Banded Hip Thrust

3️⃣Reactive Step Downs (10 reps each side)

4️⃣Prisoner Kang Squat

5️⃣Parallette Push Up with Shoulder Tap (10 taps each side)

Skill: strict gymnastics

strict pull up work

1. lat activation

2. lat activation with a pause before pulling up (like a scap pull up)

3. pull up- lats activate while pulling and shoulders follow a neutral line of action- back and up

4. toe spot pull up- feet on ground or a box and pull yourself up to the bar. Practice the slow negative on the way down.

strict muscle up work 1. Establish the hang in a false grip on the rings. Be able to support your body weight.

2. Pulling- chest to rings or lower- pull with hands as close as you can to the chin or just below. Stay in the hollow position. Squeeze heels together.

3. Pulling lower- chest to rings- sterum- keep rings into body. Shoulders are coming back behind the rings just slightly. Knuckles touching.

4. Toe spot muscle up- low rings use legs and kneel underneath rings. Pull as low as you can- elbows are tight to body- rings (knuckles) are together.

5. Higher rings with feet on a box and knees go below the top of the box (in front of the box). Hang from there and use your feet on the box to assist in the muscle up.

WOD Every 3:00 for 15:00 1 sandbag clean + 3 sandbag front squats (pick a challenging weight) 5 burpee pull ups 10 lateral hops over sandbag

05.11.18

Warm UpTwo sets of: 45 seconds Band Assisted Lat Stretch (right) 45 seconds Deep Squat Progressions 45 seconds Band Assisted Lat Stretch (left) 45 seoncs Prone PVC Pipe Pass Thrus 10 Kettlebell Swings 10 Goblet Squats 10 Seated Single Arm Press (5 per side) Rest as needed

Primer: Primer: 10 mins Banded shoulder warm up 5 reps each movement

https://www.instagram.com/p/BiM-3q9BvNr/?taken-by=marcusfilly

Skill: bench press 5 sets of 2 reps @ 80-90%

Primer:

strict pull up work

1. lat activation

2. lat activation with a pause before pulling up (like a scap pull up)

3. pull up- lats activate while pulling and shoulders follow a neutral line of action- back and up

bar muscle up work

1. toe tap swings- 1.5 feet away from the bar- arch, hollow, arch- tap toes on the floor for each position

2. knees to bar with the toe tap swings

3. air chair swings- press down on the bar with straight arms- knees up

WOD

5:00 EMOM

3 bar muscles or 3 strict pull ups

max effort air squats in the remaining time of each minute

3:00 Rest

5:00 EMOM

5 touch-n-go reps power clean @ 60%

max effort hollow rocks in the remaining time of each minute

*score is the total reps of air squats and total reps of hollow rocks