03.15.19

Warm Up
2 rounds

9/6 cals row or bike
10 x slower down, faster up tempo air squats
10 x thoracic rotations each side https://vimeo.com/232531289
10 x nerve flossing https://vimeo.com/127208120


Mobility: shoulders- tight???
https://www.instagram.com/p/Bryyf_EgqgN/
1️⃣Foam roll lats x 60 seconds per side
2️⃣Straight arm bench extensions x 8
3️⃣Deep squat on wall pullovers x 8
4️⃣Angled barbell press to overhead glide x 8

**angled barbell should be put in a corner of a squat rack**

Wrist stretches https://www.instagram.com/p/BmL8lWMHc4Q/
 20sec at each
1. “Elbow Pit” rotation w. fingers forward
2. Side to Side rock with fingers facing out
3. Back & Forth rock with fingers facing knees
4. Reverse Palm rock front to back

Skill: press
12-10-8-6

DB strict press- single arm- you can hold one DB in the rack position and press the other. Each set is total reps listed. Build load if you like. In between sets of presses, complete 10 sit ups and 10 banded pull aparts.



WOD- the weight today is very manageable to keep these sets unbroken. Try not to use the row as a recover. It's only 200 meters. Push past the uncomfortable feeling there and take a few breaths before picking up the barbell.

For Time
200m row, 21 front squats
200m row, 21 push press
200m row, 15 front squats
200m row, 15 push press
200m row, 9 front squats
200m row, 9 push press
barbell RX- 115/80
            scaled- 95/65

12.26.18 Open gym 7am-12pm, 4:30 and 5:30pm

WOD
For time:
80 Burpees Over the Erg / 60 burpees over the erg
1750 Meter Row/ 1500m row
3-Mile Assault Bike/ 2 mile assault bike

then..

Skill: front squats

3 reps @ 60%
3 reps @ 70%
2 reps @ 75%
2 reps @ 80%
1 rep @ 85%
1 rep @ 90%

Alternative WOD- if performing this wod, please don't do the front squats in the skill section.
**Note- Friday's class wod is similar with squats and double unders**

"Forty"
40 back squats 95/65
40 burpees
40 DUs or x 3 singles
40 front squats 95/65
40 burpees
40 DUs
40 OHS 95/65
40 burpees
40 DUs

10.31.18 Hallowod

Halloween Week
Warm Up
400m run, row or bike
2 sets of:

KB swings x 10
rower pike up x 10 https://www.youtube.com/watch?v=6O8kZDgsRmo
cossack lunge x 10 (5 each side)


then..
Two sets of:
Ring Swings x 5 reps (or bar swings)
Scap Pull-Ups x 3 reps
Strict Pull-Up x 1 rep


One set of:
5 empty bar presses
2 inchworms with push up
5 ball slams
2 spiderman lunges + reach each side
3 each side DB snatch



WOD
"Hallowod"
For Time
10 Burpees
31 KB swings
10 Burpees
31 Box jumps 24/20"
10 Burpees
31 Push presses 75/55
10 Burpees
31 Pull ups
10 Burpees
31 Ball slams
10 Burpees
31 DB snatches- alternate 50/35 35/20
1031 meter row (get this done in the beginning, middle or end of the wod)

05.19.18 Cold Smoke

WOD: Cold Smoke30:00 AMRAP 200m Run- out the garage door and back in the front door 250 m Row 25 DUs or 50 singles 2 Rope climbs or 4 up/downs

04.17.18 New Year's Redo!

Redo of our 2018 wod on Jan. 1st! Compare times Group Warm Up- coaches choice dynamic movements

WOD2018! 20 push press 95/65 or 75/55 for all barbell movements 18 pull ups 20 power snatches 18 sit ups 20 TTB 18 push ups 20 box jumps 24/20" 18 back squats 20 unbroken DUs or 10 attempts- no singles 18 thrusters 20 walking lunges 18 burpees Cash Out= 365m row

04.16.18

Warm Up 4 sets- focus on control of each movement- move slow and deliberately

Quadruped Hip Extension- 10 each leg https://www.instagram.com/p/BhjsgUUD5bZ/?taken-by=functional.bodybuilding rest 15 sec Scapular push ups on elbows- 12 reps https://www.youtube.com/watch?v=Jmyx_fRYDt4 rest 15 sec Lateral band walks - 12 each direction

Primer:

platter squats with PVC x 10 reps

banded pec stretch x 1:00 https://www.youtube.com/watch?v=B3fy_wscX8I&index=21&list

Skill: Overhead squats 5 sets of 3 reps- building load

WOD 600m row 10 clusters 155/115 400m row 15 clusters 135/95 200m row 20 clusters 115/85

02.22.18

Warm Up: Band Assisted Pec Stretch x 30 seconds per side Band Assisted Hamstring Floss x 30 seconds per side

Yellow bands complete T/Y/I banded pulls x 10 reps each Inchworm + Scap Push-Up + Press-Up x 5 reps

Ring-Rows x 10 reps- making sure to activate lats and then row- keep the rings parallel like a bar

Two sets of:

Assault Bike x 10 calories Medicine Ball Carry x 50′ (hold a medicine ball overhead as you walk 50′)

Skill: Romanian Deadlift with a barbell

Every 2 minutes, for 8 minutes, complete (4 sets): Romanian Deadlift x 6-8 reps- start with light load or empty barbell.

WOD

Row 1K

rest 1:00

3 Rounds of

12 DB shoulder to overhead  50/35   35/20

100feet (4 lengths of the bigger part of the gym) Farmer Carry

rest 1:00 after each round