11/30…WOD

11/30…WOD

Warm up:

3 rnd

  • 10 squat jumps
  • 10 pushups
  • 10 Ab Mat situp

2 min lateral global extension each arm

2 min first rib grind each arm

Skill/Strength:
  • 8×1 Strict press ascending in weight and finding a NEW 1RM

WOD:

15 min AMRAP

  • 20 CAL row
  • 15 KB swings 55/35
  • 10 Lunges while holding 45/25# plate
  • 5 HSPU or 30sec HS hold

11/29…WOD

Warm up:

  • 10 pushups, get up and sprint down, backpedal back
  • Bear crawl down, crab walk back
  • 10 inchworms (2 pushups before each)
  • Over the gate under the gate down and back
  • 2 min each side band resisted front rack stretch

Skill/Strength:

 

  • Medball clean & Squat clean mechanics 10-15 mins

WOD:

“Death by Squat Cleans”

  • Min 1 -1 Squat clean
  • Min 2 – 2 Squat cleans
  • Min 3 – 3 Squat cleans …

Rx: 115/75

Scale: your choice

POST WOD:

  • 5-10 min hip and leg mobility pick a bad spot and work it.

 

11/28…WOD

Warm up:

2 Rounds

  • 25 air squat
  • 10 hollow rocks
Active tack and stretch hamstrings while seated on a box (50 extensions per leg)
Active tack and stretch medial border of the scapula (50 passes per shoulder)

 

Skill/Strength:

15 Mins of gymanastic Skills: Muscle ups, rope climbs, HSPU, HS Holds/walks, kipping pull-ups.

WOD:

3 Rounds

  • 5 Muscle ups (3 pull-ups & 3 dips for one muscle up)
  • 10 burpee box jumps 24/20
  • 20 Ab Mat sit ups

Post Wod: Rest 1 min

  • 2 min plank hold

 

11/27..WOD

Warm up:

  • 15 jumping lunges
  • 15 burpee broad jump inchworms
  • 2 min birthing wall stretch
  • 2 min hip approximation with external rotation each side
  • 2 min shoulder approximation active external rotation

Skill/strength:

  • x3 back squats @ 70-75% EMOM for 8 MIN

WOD:

  • Row 1k

rest 4 mins

  • Row 500

rest 2 mins

  • Row 250

These are max effort rows.

 

11/24…WOD

Warm up:TC

WOD: Teams of 2

For time:

  • Row 50 CAL( 1 person at a time)
  • 40 wall balls over pull up cage(choose weight that can make it over)
  • 30 box overs alternating 24/20
  • 20 Pistols partner alternating LEFT leg only ( With partner assistance)
  • 10 Partner Dead lifts 315/225
  • 20 Pistols partner alternating RIGHT leg only (with partner assistance)
  • 30 burpees alternating
  • 40 Med ball sit-ups to partner 20/14
  • Row 50 CAL (1 person at a time)

 

11/21….WOD

Warm up:

3 Round:

  • 15 Air squat
  • 5 burpee broad jump

2 min in global lateral extension forcing external shoulder rotation (each side)
2 min band resisted bully stretch (each side)

Burgener (5 reps each):

  • Hip extension + shrug
  • Scarecrow
  • Muscle snatch
  • Power snatch balance
  • Hang power snatch

Skill/strength:

  • Snatch Mechanics
  • 10 Min EMOM x2 power snatches ascending in weight

WOD:

15 min AMRAP:

  • Run 400m
  • 10 OHS 95/65
  • 10 V-Ups

11/20…WOD

Warm up:

3 Rounds:

  • 10 Hollow Rocks (perform actual rocking motion)
  • 10 Lunge Twist (slow and controlled)
  • 10 Toe Touches (slow and controlled)

Then

  • Foam roll Fran away! Spend 2 minutes on each leg hitting your personal sore spot
  •  Do 2 minutes of PNF on both hamstrings
Skill/strength:
  • Deadlift 5×3 @ 80-85% of 1RM

WOD:

4 Rounds

  • 30 DU
  • 20 KB Swings 55/35
  • 10 Box Jumps 24/20

Finish with 50 ball slams 20/14

11/19…WOD “Fran”

Warm up:

10 Frogger inchworms
(2 pushups to begin each frogger, 5 sec hold at the top of the inchworm)
5 min of squat therapy/critique
2 min per side band resisted rack position PNF
20 active shoulder passthroughs

Skill/strength:

  • Core/Plank work
  • Kipping pull-ups

WOD:

“FRAN”

21-15-9

  • Thruster 95/65
  • Pull-ups
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