01222019

The Purpose

Work Hinge Power and core strength

 

The Prep

The Crossfit Warm-up

 

Lat Smash

Hamstring Smash

 

The Work

Barbell Power Clean 3-6

W/ Barbell Roll-outs-8-10

Rest 90 seconds

 

x5

 

General Physical Preparedness

 

30, 20, 10

Barbell Hang Power cleans (115/75)

Hollow Rocks

Box Jumps (24/20)

 

The Restoration

Banded Hamstring Smash

Super Front Rack

 

To Scale

Adjust Weight as needed

Step-ups may substitute box jumps

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01212019

The Prep

Joint Prep

Lat Smash

Hamstring Smash

Three Sets to Warm-up

The Work

W/ Pendlay Row 3-6

w/ Low Rack Windmill x3 per side: https://www.youtube.com/watch?v=OCaAHK3Pbpw

Rest 90 seconds x5

General Physical Preparedness

Pull-upsx10

Russian Twistx10

Single Arm Man Makersx10 (5/5)

Side-to-side Knees-to chestx20

Row 400 Meters

20 Minute Amrap

The Restoration

Leaning Medball Extension

Overhead Banded Distraction

01192018

The Prep

Glute Prep

 

Hip/Glute Smash

Quad Smash

 

Three Sets to Warm-up

 

The Work

 

Pause Back Squat x3-6 

Box-jump from seated x3 

 

est 90 seconds

X5

General Physical Preparedness

Run 400 meters

40 Walking Lunges (20/20) -Weight at side in one arm

Run 400 Meters

40 Rack Squats (20/20) -one arm

 

X2

 

1 Kettlebell or Dumbbell is used for the squat and lunge (24/16)

 

The Restoration

Couch Stretch

Pigeon Stretch

Calf Stretch

01182019

The Purpose

Work Unilateral Shoulder and bilateral Hinging Power

 

The Prep

Joint Prep  

Three Sets to warm-up

 

The Work

Single Arm Split Jerk X3-6

Hike-to-swingx8-10 (light and fast) 

Rest 60 seconds

x5

 

General Physical Preparedness

 

Five Rounds for Time

Five Shoulder-to-overhead (.80 Bodyweight)

25 Russian Swings (32/24) -Eye Level

 

The Restoration

Overhead Banded Distraction W/ external Rotation Bias

Banded Hammy Stretch

 

01172018

The Prep

Joint Prep

 

T-spine Smash

Shoulder/Delt/Pec Smash

 

Three Sets to warm-up (build to the end version of your pull-up, don’t jump right in)

The Work

Submax Pull-ups (hardest variant able)

w/ Max distance Single Side Rack Carry

 

General Physical Preparedness

Every Minute on the Minute for 10 minutes

Odd: Renegade Rowx12+80 foot farmer’s Walk

Even: Airfit Rowx12+ 80 Foot Rack Carry

 

The Restoration

Overhead Banded Distraction

Forearm Smash (lacrosse ball or barbell)

Overhead Tissue Smash

01162019

 

The Prep

Glute Activation Warm-up

Hip/Glute Smash

Hamstring Smash

 

Spend Three Sets Warm-ing -up

 

The Work

Step Back Lunge w/ Pauses (2 count at bottom)x8-10 

w/ Single Rack Get-up sit-upx6-8 per side

Rest 90 seconds

x5

 

General Physical Preparedness

 

14 minute amrap

8 Toes-to-bar

12 Pistols

16 Air Squats

20 Sit-ups

 

The Restoration

Lying Medball Extension

Couch Stretch

01152019

The Prep

Joint Prep

T-spine Smash

Spend 3 sets warming up the get-up

The Work

 

Turkish get-up x3 per side 

w/Single Side Medball Slam

X6 each side (explode)

Rest 60 seconds

 

X4

 

General Physical Preparedness

For Time

50 Calorie Row

25 Kettlebell Lateral Cleans

100 Double-unders

25 Kettlebell Lateral Cleans

50 Burpees

 

The Restoration

Banded pec opener (straight arm doorway stretch)

Calf stretch