Friday 1.19.18

MOBILITY

scapular freedom with a lax ball 2 min each side
https://www.youtube.com/watch?v=n9bYQUHqhFc
banded hip extension 2 min each side (starts at 1:20 in video)
https://www.youtube.com/watch?v=g-mBaHx6Gn4

STRENGTH

7 min EMOM

handstand push-ups

WOD

21-15-9
row for calories
thrusters 95/65

15-12-9
pull-ups
hang squat cleans 95/65

12-9-6
lateral burpees over bar
overhead squats 95/65

Thursday 1.18.18

MOBILITY

partner assisted thoracic/chest/shoulder opener 2 min each partner
working the deep squat with a banded supine and figure 4 pose 2 min
https://www.youtube.com/watch?v=JfHFkG9fjz4

WOD

teams of 2
AMRAP 24
3 KB swings, 3 box jump overs, 3 wallballs
6 KB swings, 6 box jump overs, 6 wallballs
9 KB swings, 9 box jump overs, 9 wallballs
…..etc etc etc

KB 53/35
box jump overs 24/20
wallballs 20/14

Partners will alternate full rounds. Partner 1 will complete 3-3-3, then Partner 2 will complete 3-3-3. Partner 1 will then complete 6-6-6, then Partner 2 will complete 6-6-6 and so on and so on. The reps will go up by 3 until the 24 min mark. Score is total team reps. Scoring key below…

both finish 3’s: 18
both finish 6’s: 54
both finish 9’s: 108
both finish 12’s: 180
both finish 15’s: 270
both finish 18’s: 378
both finish 21’s: 504
both finish 24’s: 648
both finish 27’s: 810
both finish 30’s: 990

Wednesday 1.17.18

Image result for “Marston” wod

MOBILITY

SuperD shoulder mob https://www.youtube.com/watch?v=u_fTNQXNZqc
clearing hip impingement 2 min each side starts at 4:00 hip impingement

STRENGTH

deadlift
3,3,3,3,3,3
build up to a heavy set of 3

Hero WOD

“Marston”
AMRAP 20
1 deadlift 405/285*
10 toes to bar
15 bar facing OTB burpees

*The weight on the bar should be heavy for a deadlift, but not max effort. This should be a weight that you could complete 5 touch and go reps when fresh.

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.

Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

Tuesday 1.16.18

MOBILITY

scapular freedom with a lax ball 2 min each side
https://www.youtube.com/watch?v=n9bYQUHqhFc
banded hip extension 2 min each side (starts at 1:20 in video)
https://www.youtube.com/watch?v=g-mBaHx6Gn4

WOD

teams of 2
10 rounds of
4 min AMRAPs
30/20 cal row
15 lateral over-the-rower burpees
max effort 50′ shuttle sprints
(partners alternate rounds, 5 rounds each, team score is total shuttle sprints completed)

Monday 1.15.18

MOBILITY

improving overhead position with banded distraction (starts at 2:20 in video) 2 min ea side
https://www.youtube.com/watch?v=ULj-K0DsjPE
super frog with bumper plate 2 min each side (starts at 2:45 in video)
https://www.youtube.com/watch?v=r6cmn_S98K8

STRENGTH

10 min EMOM
1,1,1,1,1,1,1,1,1,1
hang snatch
build up to a heavy single

WOD

AMRAP 10
10 hang snatches 75/55
30 double unders

Saturday 1.13.18

Image result for team of 3 meme

Partner WOD

9am and 11am

teams of 3
AMRAP 25
100/70 calorie row
100 deadlifts 115/75
80/60 calorie row
80 hang power cleans 115/75
60/45 calorie row
60 front squats 115/75
40/30 calorie row
40 push jerks 115/75
20/15 calorie row
20 clusters 115/75

Benchmark WOD

10am

“Chau Piernas (Goodbye Legs)”

for time
800m run
10 back squats 115/75
6 handstand push-ups
20 back squats
6 handstand push-ups
30 back squats
6 handstand push-ups
40 back squats
6 handstand push-ups
50 box jumps 24/20
40 back squats
6 handstand push-ups
30 back squats
6 handstand push-ups
20 back squats
6 handstand push-ups
10 back squats
800m run

From Coach Luis Billaud of Tuluka Fitness Club (Argentina): “I designed it for two athletes who asked for a lower body WOD. When consulting them on which exercises they preferred, they agreed on back squat. Add to that foundational movement running (at the beginning and end), box jumps (in the middle) and handstand push-ups to complete the workout. Result: a very fun and very hard challenge.”

The “Chau Pernas” Benchmark WOD was submitted to us by Coach Billaud in December, 2017 a few days after he created it.

Thursday 1.11.18

Related image

MOBILITY

scapular freedom with a lax ball 2 min each side
https://www.youtube.com/watch?v=n9bYQUHqhFc
banded hip extension 2 min each side (starts at 1:20 in video)
https://www.youtube.com/watch?v=g-mBaHx6Gn4

STRENGTH

7 min EMOM

handstand push-ups

WOD

for time
100 double unders
50 abmat sit-ups
25 med-ball squat cleans 20/14

80 double unders
40 abmat sit-ups
20 med-ball squat cleans 20/14

60 double unders
30 abmat sit-ups
15 med-ball squat cleans 20/14

40 double unders
20 abmat sit-ups
10 med-ball squat cleans 20/14

20 double unders
10 abmat sit-ups
5 med-ball squat cleans 20/14

Wednesday 1.10.18

Image result for amrap meme

MOBILITY

improving overhead position with banded distraction (starts at 2:20 in video) 2 min ea side
https://www.youtube.com/watch?v=ULj-K0DsjPE
super frog with bumper plate 2 min each side (starts at 2:45 in video)
https://www.youtube.com/watch?v=r6cmn_S98K8

STRENGTH

8 min EMOM
1,1,1,1,1,1,1,1
3 position power snatch (pockets, knees, floor)
build up to a heavy complex

WOD

AMRAP 3
12/9 calorie row
12 power snatch 95/65
rest 3 min
AMRAP 3
12/9 calorie row
8 power snatch 115/80
rest 3 min
AMRAP 3
12/9 calorie row
4 power snatch 135/95

Tuesday 1.9.18

Related image

Compare your score today with your score from 11/13/17

MOBILITY

scapular freedom with a lax ball 2 min each side
https://www.youtube.com/watch?v=n9bYQUHqhFc
banded hip extension 2 min each side (starts at 1:20 in video)
https://www.youtube.com/watch?v=g-mBaHx6Gn4

WOD

“Dirty 30”
for time
30 box jumps 24/20
30 chest-to-bar pull-ups
30 KB swings 53/35
30 front squats 115/80
30 toes-to-bar
30 push press 115/80
30 deadlifts 115/80
30 wall balls 20/14
30 burpees
30 double-unders

Having fun today with a scaled up version of the classic benchmark workout, “Dirty 30”. Enjoy.