08.11.18

Make up Strength/Skill

WOD
Partners- 20:00 AMRAP
Partner A completes one length to the end of the building and back
KBs front racked- every 15 feet (line in the concrete) perform one single arm press each side.  Then return KBs to the front rack.  Do this for every line- down and back

Partner B completes one round
10 slam balls 30/20
15 box jumps 24/20"
40 DUs or x 2 singles
then holds a wall sit until partner is finished with part A.

08.10.18

Dynamic Mobility, Activation and Warm-Up
Two sets of:   https://www.youtube.com/watch?v=4LHVL8_4NnM
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Curtsy Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs

Rest as needed

Barbell Warm up for Clean & Jerk

5 reps of each
clean grip RDL
clean high pull
muscle clean
front squat
push press
tall clean
hang clean
push jerk

5:00 EMOM- build load
hang power clean + front squat with a pause - :05 pause, then do
hang power clean with a slight pause before you squat-:05 pause, then do
hang clean- all on a minute

Skill: Clean & Jerk every 1:30 for 9 sets

Clean + Jerk
*Set 1 @ 70%
*Set 2 @ 75%
*Set 3 @ 80%
*Set 4 @ 84%
*Set 5 @ 88%
*Set 6-8 @ 92% or higher

WOD
Fran
21-15-9
Thrusters
pull ups

08.09.18

Warm UP:
2 rounds:

2:00 bike or row
10 KB front racked lateral step ups
5 each side MB side toss to a partner
5 each side DB snatch

Primer:
https://www.instagram.com/p/Bj9-O7WHXsj/?taken-by=marcusfilly
(last 3 exercises on this video)

- Shoot Throughs on Parallette
- Quadruped banded hip extensions
- Glute Bridge V Walk Outs

Barbell Warm up
5 Good mornings
5 Back squats
5 Behind the neck presses
5 Stiff legged deadlifts
5 OHS

Skill: snatch
6:00 EMOM- light weight, build slightly
snatch balance + OHS with a :02 pause at the bottom
then...
7:00  to find your heavy 3 reps of hang snatch
then....
3 sets of 3 reps hang snatch @ 90% of today's heavy

WOD
7:00 AMRP
3 power snatch 155/105   135/95   115/75
10 ring rows- elevate legs for extra challenge- with good form only!

08.08.18

Warm Up
easy 10:00 continuous movement

Run 200m
10 lateral banded step ups on plate
10 total half kneeling KB single arm press
10 total RNT goblet split squats with KB

Primer:
2 rounds of:
KB complex + banded pull downs
5 1-arm KB Sit Up https://www.youtube.com/watch?v=_i73jABXXtk
5 Single Arm KB Z Press https://www.youtube.com/watch?v=zcUg776Cr2Q
then switch sides

banded hollow pull downs x 20 reps

WOD
Every 2:00 for 30:00
station 1- tire flips
station 2- sled rope pull- small sled- hand over hand pulls
station 3- assault bike cals 20/14
station 4- front rack KB tall kneeling to standing- move from standing to kneeling alternating legs in which you start the standing position- keep KBs racked
station 5- run 400m

08.06.18

Warm Up
3 rounds of:
5 each side half kneeling single are press with DB
10 scap push ups from the elbow plank position
5 each side elbow plank on side with rotation
15m quadruped crawl

Mobility:
Twisted Cross Stretch x :30 each side

StrongFit Shoulder Opener  https://www.youtube.com/watch?v=C6GcYZi7G7k&feature=youtu.be

*with no more then 5# DB or plates

Bicep Curls x 5 reps
Bicep Curls with neutral grip x 5 reps
Overhead Lateral Raise x 5 reps
Overhead Neutral Grip Raise x 5 reps

Skill: Push Press
6 sets of 3 @80%
Rest should be 1:30 at least

WOD
Part A. Power Clean Quickie
5 power cleans 205/135  155/105   135/95

10 power cleans 185/125  135/95    115/75

15 power cleans 155/105  115/75     95/65

Part B. 

8:00 AMRAP
10 each side OH single arm with DB walking lunges
15 sit ups- can be GHD
 
* record two scores today.  One time and one number of reps

08.04.18

Make up Strength/Skill

WOD
15-12-9
SDLHP 115/75
C2B pull ups/ pull ups/ low bar pull up/ ring rows
Rest 3:00
7:00 AMRAP
200m run- out the garage door and back to front door by bikes
50 DUs or x 2 singles

08.03.18

Warm Up

2 Rounds:

100m Jog

3 Strict Pull-Ups + 5 Alternating Spiderman and Reach, each side + 7 Slow Air Squats

100m Jog

3 Strict Pull-Ups + 5 Russian Baby Makers + 7 Slow Air Squats100m Jog

Half of the Snatch Barbell Warm-Up

First Half –

5 Good Mornings

5 Back Squats

5 Behind the Neck Strict Presses

Second Half –

5 Stiff-Legged Deadlifts

5 Hang Muscle Snatches

5 Overhead Squats

Reverse pull warm up for kipping muscle ups x 10 reps eac

https://www.youtube.com/watch?v=9W8DAZ4Qutc&feature=youtu.be

Muscle up drills

1. foam roller muscle up transition https://www.youtube.com/watch?v=b14kP98t3nU&feature=youtu.be

2.  large ring swings   https://www.youtube.com/watch?v=q3QFiTQOlSY&feature=youtu.be

3.  box jump-up to full support https://www.youtube.com/watch?v=JHdL6srbAtI&feature=youtu.be

WOD

15:00 AMRAP

10 power cleans 95/65

1 muscle up

10 power snatches

1 muscle up

10 squat cleans

1 muscle up

10 squat snatches 

1 muscle up

*muscle ups can be progressions, full movement on bar or rings, or 2 strict pull ups + 2 ring dips