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)

Thursday 12.14.17

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HOLIDAY HANGOUT

Don’t forget! We are hanging out at Zoiglhaus Brewing this Saturday night from 7pm and onwards. Partners welcome. The more the merrier! Dress to impress!

MOBILITY

lateral distraction of hips 2 min each side
https://www.youtube.com/watch?v=5MpRqylj1h4
barbell press and stretch x 10 reps

STRENGTH

push press

3 x 9 @ 70%

WOD

tabata x 4
KB swings 53/35
row (cals)
abmat sit-ups
shuttle sprints

In this Tabata workout, athletes will alternate between 20 secs of work and 10 secs of rest for 8 rounds on each movement. This means athletes will complete all 8 rounds of KB swings before moving on to all 8 rounds of rowing and so on. For the shuttle sprints, stop where you are at the end of each 20 secs and continue on from that point. Each movement is scored separately, with the score being the total amount of reps across the 8 rounds.

Thursday 11.16.17

MOBILITY

thoracic extension with double lax balls (starts at 1:20 in video) 2 min
clearing hip impingement with band (starts at 2:50 in video) 2 min each side

WOD

teams of 3
AMRAP 22
200m farmers carry 70’s/53’s
60 50′ shuttle sprints
200m farmers carry 70’s/53’s
75 wall balls 20/14

Teams of 3 workout with teammates alternating as they see fit. One person works at a time while two rest. For the farmers carry all three athletes will walk the 200m with one athlete carrying the two KBs. Switch as necessary.

Saturday 10.21.17

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Partner WOD

9am and 11am

teams of 2
70 calorie row
70 box jump overs 24/20
70 thrusters 75/55
70 pull-ups
70 thrusters 75/55
70 box jump overs 24/20
70 calorie row

Benchmark WOD

10am

“Probatio”

for max reps in 31 minutes
0:00-5:00
max burpee box jump-overs 24/20
rest 5 minutes
10:00-14:00
max 50′ shuttle sprints
rest 4 minutes
18:00-22:00
max power cleans 155/105
rest 3 minutes
25:00-28:00
max wall balls 20/14
rest 2 minutes
30:00-31:00
max unbroken pull-ups (single attempt)

Thursday 5.11.17

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Hero WOD alert!! This Saturday’s 10am benchmark workout will be “Lumberjack 20”

MOBILITY

shoulder external rotation improvement 2 min (starts at 2:50 in video)

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

lax ball hip mash 2 min each side (starts at 2:45 in video)

https://www.youtube.com/watch?v=g-mBaHx6Gn4

STRENGTH

push press

5 x 7 @ 75%

alternate with

5 x 7

strict weighted pull-ups

WOD

3 rounds for max reps
1 min power cleans 155/110
1 min rest
1 min plyo push-ups
1 min rest
1 min 50′ shuttle sprints
1 min rest

Wednesday 3.29.17

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MOBILITY

thoracic extension with double lax balls (starts at 1:20 in video) 2 min

clearing hip impingement with band (starts at 2:50 in video) 2 min each side

https://www.youtube.com/watch?v=_713h6iug30

STRENGTH

Establish 1RM deadlift. Record your weight! Use a rep scheme like this 5,3,3,2,2,2,1,1,1

“The Deadlift Set-Up” with Kelly Starrett

WOD

2 rounds

1 min max reps DB push press @ 1/2 BW
rest 30 sec
1 min max reps strict pull-ups
rest 30 sec
1 min row for max calories
rest 30 sec
1 min max reps 50′ shuttle sprints

Post total reps/cals completed on board.

Monday 2.27.17

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MOBILITY

thoracic spine mobility with double lax ball or foam roller 2 min

2 rounds of air squats (heels elevated, flat surface, ball of foot elevated)

5 reps of each kind with a 5 second hold at rock bottom with good form

(as in the first part of this video…https://www.youtube.com/watch?v=25b2AWOPyQU minus the barbell press and stretch)

STRENGTH

back squat

1 x 4 @ 60%, 1 x 4 @ 70%, 1 x 4 @ 80%, 1 x 3 @ 90%, 2 x 4 @ 90%

after each set of squats, perform a matching set of strict pull-ups

WOD

6 min AMRAP
5 deadlifts 135/95
10 over-the-bar burpees
rest 1 min
2 min AMRAP
50′ shuttle sprints
rest 1 min
2 min AMRAP
handstand pushups

Thursday 2.2.17

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MOBILITY

foam roll those lats (starts at 2:30 in video) 2 min each side

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

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

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

STRENGTH/SKILL

10 min EMOM
split jerk 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

Coach Josh Everett and Split Jerks

WOD

50/40 cal row
40 v-ups
30 wall-balls 20/14
20 ring dips
10 50′ shuttle sprints
5 rope climbs

Thursday 5.19.16

MOBILITY

shoulder external rotation improvement 2 min (starts at 2:50 in video)

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

lax ball hip mash 2 min each side (starts at 2:45 in video)

https://www.youtube.com/watch?v=g-mBaHx6Gn4

STRENGTH

strict shoulder press

(continue using 90% of 1RM+5# we used last week)

5 @ 50%, 5 @ 60%, 3 @ 70%, 3 @ 80%, max reps @ 90%

WOD

3 rounds for max reps
1 min power cleans RX135/95 FB155/110
1 min rest
1 min plyo push-ups
1 min rest
1 min 50′ shuttle sprints
1 min rest