08.07.18

Warm Up:
3 sets
10 Single leg RDLs with DBs in each hand
15 sec side plank hold/each
10 MB hamstring curls
10 MB hip bridges

Mobility:
2 rounds with good movement
RNT reverse lunges x 8 each side   https://www.instagram.com/p/BkAP7w1BQRw/?taken-by=marcusfilly
weight on this if you are comfortable with the movement

Banded good mornings x 10 reps
Banded shoulder pull aparts- horizontal x 10 reps and diagonal x 5 reps each side

Skill: Deadlifts
3 x 8 reps
set 1- 60%
set 2- 65%
set 3- 70%

WOD
5:00 AMRAP
10 OHS 95/65
3 Bar muscle ups or a progression with low bar or 3 pull ups + 3 dips
3:00 Rest
5:00 AMRAP
10 DL 115/75
10 Bar over burpees - burpee can be done over the bar any way- facing or lateral

6.19.18

Warm Up:
3 Rounds:
1:00 Light Bike or Row
3 Scap Retractions + 3 Strict Pull-Ups
7 Pushups
9 Air Squats
:30s Deep squat progressions

Primer:

Shoulder flow with bands: https://www.instagram.com/p/BiM-3q9BvNr/?taken-by=marcusfilly
wrist flow: https://www.instagram.com/p/BkEQccqBpoI/?taken-by=chuckbennington
banded lat stretch x :30 each side

Skill: strict press week 6
5 reps @ 75%
4 reps @ 80%
3 reps @ 85%
2 reps @ 88%
1 rep @ 92%

Primer to wod:
3 Rounds:
5 Russian Baby Makers
4 Alternating Samson Stretches, 2/side
3 Inworms- no push up

WOD
3 RFT
8 ring rows- elevated if you can
800m Run

6.18.18 "Squat Fest"

Warm Up
3 rounds
1:00 row or bike
10 pike on box- shoulder taps (5 each side)
15 second L-Sit hang on bar

Primer:

hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly
Ankle stretch x :30 each side- elevate the foot and stretch in a spiderman lunge

Lateral banded walks over 2 plates stacked- band goes around ankles. Step lateral onto plate and off plate
10 reps each side

Psoas march- band around the soles of the feet- hands on a bench- hips stay up off the bench and you march your knees up as high as they can go- stretching the band apart. x 10 reps each side

WOD
‘Squat Fest’
the goal is to increase weight each set across the 15 sets
OHS 5-5-5-5-5
Front squat 3-3-3-3-3
Back squat 1-1-1-1-1
example: 100/110/120/130/140 OHS
150/160/170/180/190 FS
200/210/220/230/240 BS

06.16.18 BRING A FRIEND DAY!

Make up Strength/Skill

WOD: Teams of 3

15:00 time cap
Part 1
12 tire flips- 2 people working on this
25/15 cal bike (person A only)
12 tire flips- 2 working
25/15 cal bike (person B only)
12 tire flips- 2 working
25/15 cal bike (person C only)
immediately into:

Part 2
600 reps DUs as a team x 2 for singles
one works on DUs while the other two accumulate reps of sit ups and burpees
ex: person A = double unders, person B= sit ups, person C = burpees
when 600 total reps is complete (or 15:00 time cap is reached), the score for the wod should be burpees + sit ups