WOD

luzzone

  Friday – September 28, 2018 - 180928 Context: Practice – Don’t let the bar ‘crash’ onto the shoulders during the cleans Dynamic Warm Up Option: 2 min jump rope, then 2 rounds of 10 air squats, 10 toy soldier leg swings, 10 big arm circles (each direction), 10 shoulder taps in plank. [...]

flippin malarkey

Thursday – September 27, 2018 - 180927 Context: Practice – Using your abs to keep the back flat on all the movements today Dynamic Warm Up Option: 2 sets of: suitcase or oh carry + 10 goblet squats + 10 push ups + 10 sit up. Then 5 inch worms and 3 Crab [...]

ready or not

Wednesday – September 26, 2018 - 180926 Context:  Competition – Go for a new max on deadlifts today Dynamic Warm Up Option: 3 rounds: 8 burpees, 2 inch worms, 2 crab bridge, 8-12 hollow rocks, then 3 sets of 5 with the empty bar: Jefferson curl (rounded back deadlift), bent over row, hang [...]

wormwood

Tuesday – September 25, 2018 - 180925 Context: Practice – Why pause snatches are so good for fixing the snatch Dynamic Warm Up Option: 3 rounds: 8 ring rows, 8 push-ups, 8 goblet squats, 2 crab bridges, 2 inch worms, then 3 sets of 5 with an empty bar straight leg deadlifts, hang [...]

cool runnings

Monday – September 24, 2018 - 180924 Context: Mental Toughness – Go big on the earlier rounds and see what you are made of on the last round Dynamic Warm Up Option: 400m run with med ball or 3 min jump rope, then 3 sets of 5 ring rows, 10 push-ups, 10 jumping [...]

black swan

Saturday – September 22, 2018 - 180922 Context: Practice – Sled push ‘best practices’ Dynamic Warm Up Option: Coaches Choice – Fun warm up games playlist Mobility/Activation/Prehab: shoulder Skill Practice Warm Up: Spend 8 minutes working on kipping drills for kipping pull ups and bar muscle ups Strength: None Super Set: None Metabolic Conditioning: “Black Swan“ 20 [...]

even keel

Friday – September 21, 2018 - 180921 Context: Practice – Rowing form (and pacing for ‘longer’ rows) Dynamic Warm Up Option: 3 rounds: 8 squat jumps, 3 inch worms, 3 crab bridge, 8-12 hollow rocks, then 3 sets of 5 with the empty bar: Jefferson curl (rounded back deadlift), bent over row, hang [...]

you be illin’

Thursday – September 20, 2018 - 180920 Context:  Competition – Look up your old score before doing this metcon Dynamic Warm Up Option: 3 rounds of 5 air squats, 2 crab bridges, 2 inch worms, 5 push ups. Then 5,4,3,2,1 of straight leg deadlift, hang power clean, shoulder press, thruster Mobility/Activation/Prehab: hip Skill Practice: [...]

st basil’s

Wednesday – September 19, 2018 - 180919 Context: Practice – Go ‘heavy’ on the jerks, but only if your form is dialed in Dynamic Warm Up Option: 3 sets of 50 single unders or 30 double unders, 10 push ups, 10 sit ups, 10 ring rows. Then 3 sets of 5 with the [...]

thanks for the memories

Tuesday – September 18, 2018 - 180918 Context: Practice – strict means strict, and full body tension Dynamic Warm Up Option: 2 sets of 10 ring rows, 10 push ups, 10 air squats, 10 jumping jacks. Then 3 sets of 5 reps of each with an empty barbell: single leg deadlift, shoulder press, [...]