Tuesday 9.26.17

MOBILITY

front rack partner PNF mob 2 min each person
http://www.youtube.com/watch?v=NyDY_I9DD7s
hip extension with band 2 mins each side
http://www.youtube.com/watch?v=g-mBaHx6Gn4

STRENGTH

10 min EMOM
3,3,3,2,2,2,1,1,1,1
split jerk from the rack, work on technique and/or up to a heavy single/1RM for the day.

Coach Burgener split jerk introJosh Everett split jerks

WOD

4 rounds for max reps
in 3 min
300/250m row
max reps DB push press @ 40% BW
rest 2 min btwn rounds

Saturday 9.23.17

Partner WOD

9am and 11am

24 min AMRAP
7 Curtis Ps 95/65
7 bar facing OTB burpees
200m run

Benchmark WOD

10am

Everyday Warrior 2017 Battle Series Workout #1

15 min AMRAP

RX
60 Calories on the Rower
50 Burpees Over the Barbell
30 Ground to Overhead 95/65
10 Chest to Bar Pull Ups

Scaled
60 Calories on the Rower
50 Burpees Over the Barbell
30 Ground to Overhead 65/45
10 Jumping Chin Over Bar

The first of 3 EDW workouts is here! Hopefully you registered but come in anyway even if you didn’t. If you did register, please submit your score before 11:59pm tomorrow. Come in ready to hit this one hard!

Friday 9.22.17

“Pessimism leads to weakness, optimism to power.”
— William James

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

12 min to go through this triplet as many times as possible
2 tire flips
1 TGU (each side) AHAP
50m farmer carry 2 x 70/53

WOD

4 rounds for max reps against a 4 min clock
500/400m row
20 wall balls 20/14
max reps pull-ups
(1 min rest btwn rounds)

Thursday 9.21.17

“Attitude is a little thing that makes a big difference.”
— Winston Churchill

MOBILITY

band pull aparts https://www.youtube.com/watch?v=8Tmr9zYlENQ
banded ankle mobs (forward and backward) 2 min each side
https://www.youtube.com/watch?t=153&v=Yo2Wj8JC7QM

STRENGTH

clean & split jerk
3 @ 60%
3 @ 65%
3 @ 70%
3 @ 75%
3 @ 80%

(if you did not establish a 1RM last week, do that instead)

WOD

15-12-9
thrusters RX 115/75 FB 135/95
OTB burpees

Tuesday 9.19.17

“Once you replace negative thoughts with positive ones, you’ll start having positive results.” – Willie Nelson

SFH Protein

If you are looking for a high quality protein powder or preworkout, we got you covered. I have a wholesale account with Stronger Faster Healthier and can get you their products at 20% off retail and free shipping. I do an order every couple of months or so. Due for one pretty soon. If you are interested in any of their bagged products (Pure, Recovery, Fuel, Push etc.) let me, Coach Morgan, know. Check their website here. This is a great little company with great products.

MOBILITY

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

STRENGTH

5 x 7 push press @ 75%

after every set perform 1 rope climb (5 rope climbs total)

WOD

3 rounds
100 double-unders
30 KB swings 53/35
20 box jumps 24/20
10 burpees

Monday 9.18.17

NEW WEEKLY CHALLENGES! Just for fun we’re going to try some weekly fitness challenges. These will be short 1-3 min challenges, mostly AMRAPs of some sort. Get a coach to count reps and time you to keep it official. Put your name and score on the whiteboard (bottom right hand corner). Feel free to try them more than once!

EVERYDAY WARRIOR! The 2017 Battle Series starts this week. It’s not too late to register! Remember, us coaches are doing 10 burpees for every member who registers. I’ve done 110 so far (witnessed by Eunice) but I’m happy to do more!

MOBILITY

2 x air squats- heels elevated, flat surface, front of foot elevated
(5 reps of each kind with a 5 second hold at rock bottom)
lat foam rolling 2 min each side (starts at 2:35 in video) lat rolling

STRENGTH

back squats
5 x 7 @ 75%

WOD

5 rounds for max reps against a 2 min clock
250/200m row
max reps squat cleans 135/95 (yes, squat, anything received above parallel will be considered a power clean and will not count towards your score)
(2 min rest btwn rounds)

Saturday 9.16.17

Partner WOD

9am and 11am

5 x 5 min AMRAPs in 25 min
from 0:00-5:00
16 cal row
16 box jumps 24/20
from 5:00-10:00
16 thrusters 75/55
16 pull-ups
from 10:00-15:00
16 burpees
16 DB snatches @ 25% BW
from 15:00-20:00
16 air squats
16 KB swings 53/35
from 20:00-25:00
16 push-ups
16 abmat sit-ups

Benchmark WOD

10am

“Bulger”

10 rounds for time
150m run
7 C2B pull-ups
7 front squats 135/95
7 handstand push-ups

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

Friday 9.15.17

MOBILITY

hip extension 2 min each side

overhead position with band 2 min each side

itb/quad foam rolling 2 min each side

WOD

1 mile run
15 deadlifts 135/95
15 bar facing OTB burpees
800m run
12 deadlifts 185/135
12 bar facing OTB burpees
400m run
9 deadlifts 225/155
9 bar facing OTB burpees
200m run
6 deadlifts 275/195
6 bar facing OTB burpees
100m run