workout of the day
10.29.18 Invasion of the Barbell Snatchers
Invasion of the Barbell Snatchers
14:00 AMRAP
4 HSPU sub piked hspu on a box
8 KB swings 53/35
12 wall balls 20/14
2 power snatches 135/95 95/65
*increase power snatches by 2 reps each round until time cap
Halloween Week
Warm Up
Row 1:00- last 10 seconds fast
Bike 1:00- last 10 seconds fast
Jump rope 1:00- last 15 seconds double unders
Primer: 12:00 EMOM
min1: snatch grip barbell RDL x 8 reps - increase load every round
min 2: banded good mornings x 20 reps
min 3: ring rows x 8-12 reps
min 4: bottom's up KB carry 2 lengths of the gym- one length each side
WOD
Invasion of the Barbell Snatchers
14:00 AMRAP
4 HSPU sub piked hspu on a box
8 KB swings 53/35
12 wall balls 20/14
2 power snatches 135/95 95/65
*increase power snatches by 2 reps each round until time cap
06.09.18
WODWith a partner for time 400m sandbag run- always run together trading off the sandbag
3 rounds- each person 50 feet OH walking lunges with plate 45/25 15 KB swings 53/35
600m sandbag run 3 rounds- each person 10 deadlifts 225/155 10 push ups
400m sandbag run 3 rounds- each person 5 burpee box jump overs 24/20" 5 manmakers 50/35 35/20 (row, row, push up, clean, press)
05.31.18
Warm Up Bike/row/run 400m 2 Sets: 8 Alternating Tall Kneeling KB Press (4/arm) https://www.youtube.com/watch?v=NRlV-jp6-7U&feature=youtu.be&utm_source=Revival+Strength&utm_campaign=5cf3da5582-EMAIL_CAMPAIGN_2018_05_08&utm_medium=email&utm_term=0_8dbc823d2f-5cf3da5582-71890815&mc_cid=5cf3da5582&mc_eid=c612bae79b
- immediately into -
8 Tall Kneeling KB Push Press https://www.youtube.com/watch?v=REooQkH6fzI&feature=youtu.be&utm_source=Revival+Strength&utm_campaign=5cf3da5582-EMAIL_CAMPAIGN_2018_05_08&utm_medium=email&utm_term=0_8dbc823d2f-5cf3da5582-71890815&mc_cid=5cf3da5582&mc_eid=c612bae79b - rest 30sec -
6 reps each side - Pallof Press https://www.youtube.com/watch?v=AS2DxzeQxow
RNT split squat x 8 each side( no weight) https://www.youtube.com/watch?v=8htaPttaaVA
Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses behind the head 5 Stiff-Legged Deadlifts 5 OHS
Skill: snatch
3 sets of 3 reps snatch grip push press @ 55-60%
3 sets of 2 reps slow pull snatch @ 55-60%
then.. complete 6 sets of the complex building load starting at 60% 1 rep hang snatch + 1 rep snatch + 1 rep OHS
WOD 12:00 AMRAP 8 hang power snatch 95/65 10 box jumps 24/20" 12 KB swings 53/35
05.21.18 Fight Gone Bad strongman style
Warm Up4 Sets Not For Time
5 Half Kneeling Single Arm Bottom Up KB Press/arm 20sec DB Side Plank (hold DB in top arm) 30sec Dead Bug RNT split squat x 8 each side( no weight) https://www.youtube.com/watch?v=8htaPttaaVA
*Move with purpose and focus - build a little weight on your press
Primer: hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly then.. Banded good mornings with squats. Do 5 reps good mornings + 5 reps squats for 3 sets
WOD Fight Gone Bad Strongman 3 Rounds min 1- wall balls 30/20 min 2- tire flips min 3- sandbag ground to shoulder min 4- sled rope pulls 3-4 plates on sled
min 5- KB swings 72/53
03.22.18
Warm Up:Two sets of: Samson Stretch x 10 reps each leg Reverse Lunges x 10 reps each leg High Knees x 2 lengths of the gym One Leg Jumps x 10 reps each leg
One set of: Scap Push-Ups x 10 reps Push-Ups x 10 reps Dive-Bomber Push-Ups x 5 reps Prone Plank Hold x 60 seconds (on elbows)
Moblity: T-spine stretch on foam roller x 2:00 Couch stretch x 1:00 each side
Primer: box jump practice Either use a shorter box or a stack of plates 4 sets of 4 box jumps- it's all about quality here, not quantity!
- full hip extension
- build sounds landing mechanics
- feet flat on landing
- knees neutral
- abs braced
- eyes/chest up
- pause at top position momentarily
- step off box if over 20"
WOD 4 RFT TGU x 2 each side 53/35 Walking with one KB overhead and one KB at side- 4 lengths of the main gym KB swings x 15 reps