Wednesday 11.22.17

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/SKILL

warm up/practice barbell movements
push press, front squats, hang power clean
build up to heaviest weight on all 3 movements, then load opening weight on the bar

WOD

teams of 3
AMRAP 7
50 push press 115/75
50 push press 135/95
AMRAP push press 155/105

rest 3 minutes

AMRAP 7
50 front squats 115/75
50 front squats 135/95
AMRAP front squats 155/105

rest 3 minutes

AMRAP 7
50 hang power cleans 115/75
50 hang power cleans 135/95
AMRAP hang power cleans 155/105

Barbell weights should be something that athletes could perform 15, 9, and 6 reps unbroken respectively when fresh. Teams can have multiple bars only if necessary to accommodate different strength levels in athletes. Use a rack for the push press and front squats. Score is total reps at final weight for each movement.

We want to maximize work on each weight before passing to the next partner. We want to avoid going to failure on any of these weights. Athletes will be able to maintain larger and more consistent sets if they switch before they start to slow down. As the bars get heavier, the reps should get lower and the transitions should get more frequent.

Tuesday 11.21.17

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/SKILL

6 min EMOM

handstand push-ups

WOD

5 x 4 min rounds
12 pull-ups
16 deadlifts 135/95
200m run

The score for today is the slowest completed round. If athletes complete the round in 2:00, they will have 2:00 to rest before beginning the next round. Load on the deadlift bar should be a light weight that athletes could complete with a maximum of one break.

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.

Friday 11.17.17

MOBILITY

partner assisted thoracic/chest/shoulder opener 2 min each partner
working the deep squat with a banded supine and figure 4 pose 2 min
https://www.youtube.com/watch?v=JfHFkG9fjz4

STRENGTH

back squat

3 x 9 @ 70%

WOD

8 rounds
20 seconds back squats 45/35
10 seconds rest
20 seconds double unders
10 seconds rest

rest 2 min

8 rounds
20 seconds DB snatches @ 20% BW
10 seconds rest
20 seconds handstand push-ups
10 seconds rest

Double tabata style workout today. The first 20/10 interval is back squats with an empty bar (please don’t drop empty bars). The second is double unders. Athletes will alternate between the two for a total of 8 rounds, or 16 total intervals over the course of 8 minutes. Please choose a jump rope variation with which you can maintain a steady rhythm for the full 20 seconds. Same plan for the second piece, alternating between DB snatches and handstand push-ups. Again, choose a weight/movement variation that allows you to work consistently for the full 20 seconds.

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.

Wednesday 11.15.17

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

AMRAP 4
27/21 cal row
21 power cleans 135/95
15 burpee box jump overs 24/20

rest 4 min

AMRAP 4
27/21 cal row
21 power cleans 115/80
15 burpee box jump overs 24/20

rest 4 min

AMRAP 4
27/21 cal row
21 power cleans 95/65
15 burpee box jump overs 24/20

Tuesday 11.14.17

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

power snatch
10 min EMOM
2 reps a min building up in weight

WOD

4 rounds
15 power snatches 75/55
30 double unders
200m run

Monday 11.13.17

Related image

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

“Dirty 30”
for time
30 box jumps 24/20
30 chest-to-bar pull-ups
30 KB swings 53/35
30 front squats 115/80
30 toes-to-bar
30 push press 115/80
30 deadlifts 115/80
30 wall balls 20/14
30 burpees
30 double-unders

Having fun today with a scaled up version of the classic benchmark workout, “Dirty 30”. Enjoy.