10.02.18

Warm Up
Every 60 seconds x 5 sets
20 double unders or 10 attempts
1 hollow body wall walk

Mobility:
hamstrings: 10 reps (each side) of each exercise https://www.instagram.com/p/BoACjuElYJB

1. KB OH with single side straight leg lowering and raising
2. Single leg RDL
3. Quadruped to a down dog position
lat activation: 10 reps of each https://www.instagram.com/p/BnRPfG3n3Tw

1. banded rows
2. half kneeling pallof press
3. quadruped single side lat pull throughs
4. kneeling single  side punch
Skill: Jerks
Take a few minutes to draw out your footwork and do 10 jumps and lands
https://www.youtube.com/watch?v=ZNYlkIvcdW0&

Two sets of:
Jerk Balance x 3 reps https://catalystathletics.com/exercise/193/Jerk-Balance/
Work at 50%

Split Jerk
3 reps @ 60%
2 reps @ 70%
1 rep @ 75%
3 reps @ 70%
2 reps @ 75%
1 rep @ 80%

WOD
Ascending Ladder for 12:00:
2 Push Presses
2 Toes to Bar
2 Box Jump Overs (24″/20″)
4 Push Presses
4 Toes to Bar
4 Box Jump Overs (24″/20″)
6 Push Presses
6 Toes to Bar
6 Box Jump Overs (24″/20″)
Rx Barbell – 115/80    Scaled barbell- 95/65
Continue adding (2) repetitions to each movement until the 12:00 cap is reached.

08.15.18

3 Rounds

Not for Time
Run 300
10m Tall Plank Theraband Lateral Walk/direction https://www.youtube.com/watch?v=8BuJMR_vfM4
20m Quadruped Crawl


Primer:
6:00 EMOM
min 1: barbell bent over rows x 8-10 reps
min 2: hollow body hold x :30
min 3: wide grip strict pull ups x 3-5 reps or 3-5 scap pull ups

Skill: Split Jerk
set 1-4 x 2 reps @ 70%
set 5-8 x 2 reps @ 75%



WOD
10:00 Time Cap
With a partner *synchro just means done at the same time

RX

50 synchro* double unders
9 bar muscle ups
15 power snatch 115/75
6 bar muscle ups
9 power snatch 115/75
3 bar muscle ups
6 power snatch 115/75
50 synchro* double unders

Scaled
100 synchro* single unders
18 ring rows
18 power snatch 75/55
12 ring rows
12 power snatch 75/55
6 ring rows
6 power snatch 75/55
100 synchro* single unders

07.13.18 'Mixed Bag'

Warm Up:4 rounds- increase pace on the run each round Run 200m 10 curtsy squats https://www.youtube.com/watch?v=xClhGjz7p0A 6 single arm KB press/arm

Primer: 9:00 every :90 alternate between:

Station 1: RNT (Reactive Neuromuscular Training) split squat 4 sets of 6-8 reps start with no weight and try to build light DB load each hand

https://www.instagram.com/p/BkGu74XjNN7/?taken-by=functional.bodybuilding

**RNT exercises are used to fix knee cave. The use of a band that pulls the body into a bad position, basically feeding the problem, which causes the body to learn how to correct for the problem by turning the lateral glutes on at the right time to keep the knees in line with the foot

Station 2: Child's pose with shoulder variation x :30 + wrist stretches x :30 **shoulder variation to the child's pose is taking your hands and placing them behind the neck instead of straight out in front

Skill: split jerk 6 sets set 1-2 2 reps @ 70% set 3-4 2 reps @ 75% set 5 1 rep @ 80% set 6 1 rep @ 85%

WOD 'Mixed Bag' 800m Run 200m (fence and back) with sandbag 50/35 (light bag) + 30 Deadlifts 135/95 200m with bag + 25 hang power cleans 200m with bag + 20 front squats 200m with bag + 15 push jerks 200m with bag + 10 clusters

01.25.18

Warm UpBike 12/10 cals 5 spiderman lunges + reach Russian baby makers x 10 reps Bear walk x 2 lengths of the gym- hide the ears with the arms and walk in a straddle position on the toes- straight legs and arms if you can. (like handstand walking in a pike) Crab walk 1 length of the gym both forward and backward 10 slow air squats to full depth- ass to the floor

Mobility: partner lat stretch- one person lays face down on the floor with their triceps and elbows flat on the ground and their hands behind the neck. Elbows should be really close to the head. Other person stands over their partner and takes their thumbs and puts them into the crease in the shoulder and rotates hands around the shoulder. Now you can press down on our partner to get a lat/tricep stretch. As you press focus on one side and then the other and then back to the center. wrist stretches x :30 each position deep squat progressions x 6-8 reps

Primer: 6 reps of jump to split -stand tall with the feet under the hips -bend slightly at the knees only and drive up in a slight jump -keeping your trunk upright, move quickly into the split position to land with equal balance between the feet -adjust the position and balance if needed and hold for 3 seconds 2 sets of 3 reps jerk balance- empty barbell and then light weight -begin with feet in a partial split position and the bar in the jerk rack position -dip straight down and drive straight back up -as the bar leaves the shoulders, keep the back foot planted and lift eh front foot to step out into the full split length -keep trunk upright and land in the full split length with equal balance between the feet

Skill: Jerks Every 90 seconds for 9:00 (6 sets) Power jerk + Split jerk @ 65-70% pause :02-:03 in the receiving position of the split jerk

WOD For Time 800m Row 20 DB thrusters 50/35 35/20 20 Box jumps 24/20" 20 DB thrusters 50/35 35/20