Tuesday 10.25.16

MOBILITY

banded hip extension 2 min each side (starts at 1:20 in video)
https://www.youtube.com/watch?v=g-mBaHx6Gn4
setting the shoulder for press (first piece in video)
https://www.youtube.com/watch?v=pVQB_6ESezU

STRENGTH

15 min to establish your 1RM strict press

Partner WOD

partners alternate whole rounds to complete 5 each
10 KB swings 70/53
10 plate weighted push-ups 35/15 (have your partner place plate on back)

Wednesday 10.19.16

MOBILITY

scapular freedom with a lax ball 2 min each side
https://www.youtube.com/watch?v=n9bYQUHqhFc
itb foam roll 2 min each side

STRENGTH

10 rounds NFT
3 strict press @ 85%
5 toes-to-bar (work on kipping technique and efficiency or do strict straight leg if you are already proficient)

WOD

3 rounds for max reps
1 min pull-ups
rest 30 secs
1 min thrusters 95/65
rest 30 secs
1 min double-unders
rest 30 secs

Tuesday 10.11.16

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

7 sets
5 strict press @ 80%
after each set
5 weighted chin-ups (go as heavy as you can doing 4 unbroken reps)

WOD

10 wall balls 20/14
1 strict ring dip (try one of these progressions, no bands allowed today)
9 wall balls
2 strict ring dips
8 wall balls
3 strict ring dips
7 wall balls
4 strict ring dips
6 wall balls
5 strict ring dips
5 wall balls
6 strict ring dips
4 wall balls
7 strict ring dips
3 wall balls
8 strict ring dips
2 wall balls
9 strict ring dips
1 wall ball
10 strict ring dips

Thursday 10.6.16

Image result for crossfit motivation

MOBILITY

lateral distraction of hips 2 min each side
https://www.youtube.com/watch?v=5MpRqylj1h4
band pull aparts https://www.youtube.com/watch?v=8Tmr9zYlENQ

STRENGTH

5 rounds NFT
7 strict shoulder press @ 75%
100m farmer’s carry (use KBs or DBs and go heavy!)

WOD

RX

5 min AMRAP
10 push press 95/65
10 pull-ups
rest 2 min . . .
5 min AMRAP
10 Russian KB swings 70/53
10 HR push-ups

FB

5 min AMRAP
10 push press 115/85
10 C2B pull-ups
rest 2 min . . .
5 min AMRAP
10 American KB swings 70/53
10 plyo plate push-ups

Friday 9.16.16

MOBILITY

tricep barbell smash 2 min each side
super squat hip opener sequence 3 min each side

STRENGTH

7 rounds NFT
5 strict press @ 80%
after each set
50′ front rack KB walking lunges working up in weight

WOD

5 rounds
max reps unbroken pull-ups (unbroken means your hands stay on the bar and your feet stay off the floor)
standing broad jumps
Perform 30 total reps in each round. If you do 20 pull-ups you have to do 10 broad jumps; if you do 10 pull-ups you have to do 20 broad jumps etc. etc. If you can perform more than 30 unbroken pull-ups, end on 29 and do your 1 broad jump before returning to the bar for your next round of pull-ups.

Tuesday 9.6.16

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

5 sets
7 strict press @ 75%
after each set
work on a skill or mobility of your choice

WOD

6 rounds (FB 8 rounds)
5 handstand push-ups
2 rope climbs
200m run

Friday 9.2.16

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

4 rounds NFT
9 strict press @ 70%
after each set
max effort unbroken pull-ups or supine ring rows (feet on box)

WOD

50/30 push-ups
400m run
30 KB swings 53/35
400m run
50/30 push-ups
400m run
30 KB swings 53/35
400m run

Wednesday 8.24.16

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

15 minutes to work up to work up to today’s 1RM strict shoulder press (record your weight!)

WOD

RX
3 rounds
20 pull-ups
15 Russian KB swings 70/53
400m run

FB
3 rounds
20 C2B pull-ups
15 American KB swings 70/53
600m run