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6/2/17

PreHab: Shoulder Prep, Glute Activation, Core Activation

Warm-up: Squat Variations, Kip Swings

Specific: Overhead Squat Build to working Weight, Toes to Bar Progression, Burpees

WOD: 

Rx: EMOM for 20mins
M1: 15 OH Squats (95/65#)
M2: 15 Burpees
M3: Max Rep Toes to Bar
M4: Rest 
*Full Range of Motion on the Overhead Squat
*Go Fast of the Burpees
*Be Smart with your Toes to Bar

Rx+: EMOM for 20mins
M1: 15 OH Squats (105/75#)
M2: 15 Burpees over Bar
M3: Max Rep Toes to Bar
M4: Rest

Option 1: EMOM for 20mins
M1: 15 OH Squats (<95/65#)
M2: 15 Burpees
M3: Max Rep Knees to Chest
M4: Rest

Option 2: EMOM for 20mins
M1: 15 Front Squats
M2: 10 Burpees
M3: Max Rep Sit-ups
M4: Rest 

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6/1/17

PreHab: Lat Pulldowns, Core Activation

Warm-up: Agility Drills, Handstand Drills

Specific: Handstand Push-ups, Rope Climbs

WOD:

Rx: 5x :60secs
Shuttle Sprints
HSPU
Assault Bike
Rope Climb
Rest
*Score is Total Reps for highest round

Rx+: 5x :60secs
Shuttle Sprints
Deficit HSPU (3/6″)
Assault Bike
Legless Rope Climb
Rest

Option 1: 5x :60secs
Shuttle Sprints
PROM HSPU
Assault Bike
Rope Pull-ups
Rest
*Increase the challenge and decrease the reps

Option 2: 5x :60secs
Shuttle Sprints
DB Press
Assault Bike
Rope Pulls
Rest

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5/31/17

PreHab: Glute Activation, Core Activation, Calf Raises

Warm-up: Rope Turns, Agility Drills

Specific: Row Progression, Double Unders

WOD: 

Rx: 3x
500m Row
100 Double Unders
400m Run

Option 1: 3x
350m Row
50 Double Unders
300m Run

Option 2: 3x
250m Row
10 Double Unders
200m Run

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5/30/17

PreHab: Shoulder Prep, Glute Activation, Core Activation

Warm-up: Barbell Complex

WOD: 

Rx: Bear Complex
7x 5reps for max load
Power Clean +
Front Squat +
Push Press +
Back Squat +
Behind Neck Jerk
*Once you begin, you must perform each movement in order.
*You can rest the bar in any position but not the ground.

*Find your heaviest load for 5 consecutive reps.
*Everyone gets to Rx this one.

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5/29/17

Warm-up: Movement Review

WOD: 

Rx: 
“Murph”
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
*Partition the pull-ups, push-ups, and squats as you need.
*Start and Finish with a mile run.
*If you have a 20# weight vest, wear it.

 

Rx+: 
“Murph”
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
*Unpartitioned. Complete all reps of one movement before moving on.

 

Option 1: 
“SMurph”
1/2 mile run
50 pull-ups
100 push-ups
150 air squats
1/2 mile run

Option 2: 
“Mini Murph”
600m run
50 assisted pull-ups or ring rows
90 modified push-ups
130 air squats
600m run