Saturday 3.31.18

video news GIF

Partner WOD

9am and 11am

teams of 2
800m farmer carry 53s/35s
100 air squats / plank hold
90 pull-ups / superman hold
80 abmat sit-ups / wall sit hold
70 burpees / hang hold
60 HR push-ups / handstand hold
50 partner deadlifts 225/155
800m farmer carry 53s/35s

Partners do the farmer carry together (one partner carries both kettlebells, switching as necessary). For the next 5 movements one partner works while the other partner holds. Partners switch positions as necessary. The partner deadlifts are performed with a single bar, both partners lifting it together.

Benchmark WOD

10am

“Hansen”

5 rounds for time of
30 kettlebell swings 70/53
30 burpees
30 GHD sit-ups

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

Monday 3.26.18

Mr Rogers Swimming GIF by Won't You Be My Neighbor

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

PRACTICE/STRENGTH

10 min EMOM
snatch balance from the rack
3,3,3,2,2,2,1,1,1,1
build up to a heavy single for the day, record your top weight

WOD

AMRAP 12
30/24 calorie row
30 HR push-ups
30 alternating DB snatches 50/35

Thursday 9.14.17

Benchmark alert! This Saturday’s 10am benchmark will be the Hero WOD “Bulger”

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

WOD

8 min AMRAP
20/15 cal row
10 DB thrusters @ 30% BW
rest 3 min
8 min AMRAP
40 double-unders
20/15 HR push-ups
rest 3 min
8 min AMRAP
20 box jumps 24/20
10/6 ring dips

Tuesday 8.29.17

“There’s a difference between interest and commitment. When you’re interested in doing something, you do it only when circumstance permit. When you’re committed to something, you accept no excuses, only results.” – Art Turock

namesake photo

MOBILITY

better hip positioning 2 min each side (starts at 2:45 in video)
https://www.youtube.com/watch?v=HomJymq0VZE
thoracic extension with double lax balls (starts at 1:20 in video) 2 min
https://www.youtube.com/watch?v=_713h6iug30

Hero WOD

“Baz”

30 min AMRAP
30 double-unders
8 squat cleans 155/115
11 HR push-ups

Royal Marine Commando, Sergeant Barry Weston, 40, of Reading, England, serving with 42 Commando, Royal Marines was killed on August the 30th 2011, by a roadside bomb while leading a patrol near the village of Sukmanda in Afghanistan. Barry Weston is survived by his wife Joanne and their three daughters, Jasmine, Poppy and Rose. “Baz” was said to have two great passions in life, the Royal Marines and his family. A loving husband and devoted father. He was a man that represented the highest standards and led his men in an exemplary fashion.

Tuesday 7.11.17

Related image

MOBILITY

front rack improvement with band (starts at 2:10 in video) 2 min each side
https://www.youtube.com/watch?v=qOY3TIBSaMM
PNF your prime hip movers 2 min each side
https://www.youtube.com/watch?v=HlA8jf6xy68

STRENGTH

push press
4 x 9 @ 70%
after all 4 sets…
6 strict toes-to-bar (with legs as straight as possible)

WOD

9 min AMRAP
6 DB snatch @ 30% BW
12 pull-ups
18 HR push-ups

Wednesday 6.21.17

Image result for lifting memes

MOBILITY

better hip positioning for deadlifting 2 min each side (starts at 2:45 in video)

https://www.youtube.com/watch?v=HomJymq0VZE

shoulder external rotation improvement for push-ups (starts at 2:50 in video)

https://www.youtube.com/watch?v=VR1An7jpdUY

STRENGTH

deadlift

5 x 7 @ 75%

deadlift set-up tips

WOD

60 abmat sit-ups
30 HR push-ups
800m run
40 abmat sit-ups
20 HR push-ups
400m run
20 abmat sit-ups
10 HR push-ups
200m run

Wednesday 6.14.17

Image result for wednesday fitness meme

MOBILITY

partner assisted thoracic/chest/shoulder opener 2 min each partner

https://www.youtube.com/watch?v=ch3lzhTzv5o

working the deep squat with a banded supine and figure 4 pose 2 min

https://www.youtube.com/watch?v=JfHFkG9fjz4

STRENGTH

back squat

4 x 9 @ 70%

WOD

500m row or 400m run

9 rounds
6 HR push-ups
10 box jump overs 24/20

500m row or 400m run

Friday 5.19.17

Related image

MOBILITY

improving the overhead position with banded distraction (starts at 2:20 in video) 2 min each 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

WOD

“Randy”

for time

75 power snatches 75/55

To honor the memory of Randy Simmons, aged 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Officer Randy Simmons, please click here.

9 min time cap

WOD

RX

9 min AMRAP
9 overhead squats 75/55
1 rope climb
12 HR push-ups

FB

9 min AMRAP
9 overhead squats 95/65
1 legless rope climb
12 HSPU