Friday 4.6.18

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

overhead squats
7 x 3
build up to a heavy 3

WOD

AMRAP 15
100m sprint
15 power snatches 95/65
30 wall balls 20/14

Wednesday 3.14.18

Related image

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

EMOM 8
1 power snatch + 1 overhead squat
build up to heavy complex

WOD

EMOM 16 (4 rounds)
minute 1: 7 wall balls 20/14 + 7 chest to bar pull-ups
minute 2: 15 box jumps 24/20
minute 3: 7 power snatches 95/65 + 7 overhead squats 95/65
minute 4: 15 burpees

Tuesday 2.27.18

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

EMOM 8
2 power snatch
build up to a heavy double

WOD

for time
20 burpee box jump overs 24/20 FB 30/24
30 power snatches 75/55 FB 95/65
40 overhead squats 75/55 FB 95/65
600m run FB 800m run

Wednesday 2.21.18

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

Partner WOD

AMRAP 3
21/15 cal row
21 lateral over-the-rower burpees
max overhead squats 75/55

AMRAP 3
18/13 cal row
18 lateral over-the-rower burpees
max overhead squats 95/65

AMRAP 3
15/11 cal row
15 lateral over-the-rower burpees
max overhead squats 115/80

AMRAP 3
12/9 cal row
12 lateral over-the-rower burpees
max overhead squats 135/95

Teams of 2. Partners alternate full AMRAPs and each partner does all four. Partner 1 does the first AMRAP while partner 2 rests. Then partner 2 does the first AMRAP while partner 1 rests. Then partner 1 moves on to the second AMRAP while partner 2 rests. Then partner 2 does the second AMRAP etc etc. Final team score is total number of overhead squats performed.

Monday 2.5.18

Related image

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

overhead squats

8 x 3

build up to a heavy set of 3

WOD

9-15-21
chest-to-bar pull-ups
burpees
overhead squats 95/65

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

Tuesday 12.19.17

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

snatch complex building up to heavy

1 power snatch + 1 hang squat snatch

WOD

RX
20 power snatches 95/65
20 bar-facing burpees
20 overhead squats 95/65
20 bar-facing burpees
20 squat snatches 95/65

FB
20 power snatches 115/80
20 bar-facing burpees
20 overhead squats 115/80
20 bar-facing burpees
20 squat snatches 115/80

Monday 11.20.17

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

overhead squats

3 x 7 @ 75%

WOD

AMRAP 15
60 double-unders
30/21 cal row*
15 overhead squats 115/80

*if there isn’t a rower available run 400m instead

Saturday 11.18.17

Partner Hero WOD

9am and 11am

“Glen”
30 clean & jerks 135/95
1 mile run
10 rope climbs
1 mile run
100 burpees

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

Benchmark Hero WOD

10am

“Tommy Mac”

2 rounds for time
12 burpees
12 thrusters 115/75
12 burpees
12 power snatch 115/75
12 burpees
12 push jerks 115/75
12 burpees
12 hang squat clean 115/75
12 burpees
12 overhead squat 115/75

Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire.

MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

Wednesday 10.18.17

Related image

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

WOD

3 min AMRAP
21 overhead squats 75/55
21 burpees over the rower
max calorie row
rest 3 min
3 min AMRAP
18 overhead squats 95/65
18 burpees over the rower
max calorie row
rest 3 min
3 min AMRAP
15 overhead squats 115/80
15 burpees over the rower
max calorie row
rest 3 min
3 min AMRAP
12 overhead squats 135/95
12 burpees over the rower
max calorie row

Score today is total calories rowed after all four rounds. Pick weights that will allow you to go unbroken on every round to preserve the sprint stimulus of each AMRAP. Burpees will be lateral over the rower with no need to stand to full extension. We can run two groups if necessary, with one group working while one group rests.