07232019

The Prep 

General Group Warm-up: 30 Seconds Each

Jumping Jacks

Air Squats

Lunge and Rotate

Alternating Hip flexor Stretch

Up/Down Dog

Scorpion Tale

Inchworm w/Push-up

Arm Circles Back

Torso rotation

Turn and Reach

Toy soldiers

 

Foam Roll (1 minute Each):

Lats

T-spine

Hips

Hamstrings

 

The Work 

1 Minute Each, 15 Seconds to transition

Station 1: Battle Rope Hip Toss

Station 2: Alternating Lateral Step-overs

Station 3: Alternating Medball Toss (wall or partner)

Station 4: Weighted Swivel

Station 5: Lateral Swing

Station 6: Rest

x4

The Restoration

Couch Stretch

Hip Flexor Stretch

Pitcher Stretchh

Med Ball Extension

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07222019

The Prep 

The Crossfit Warm-up

10 of Each:

Overhead Squats

Push-ups

Hypers

Sit-ups

Ring Rows

30 Sec Samson Stretch

 

Foam Roll (1 Min per side)

Hamstrings

Glutes

T-spine

The Work

Test 1

Athlete: Find your Five Rep Max Deadlift

Active: Find your 10 Rep Max Deadlift

You have 20 Minutes

Notes:

  • Overhand Grip Only (NO HOOK GRIP)
  • Warm-up slowly, and maintain the integrity of the movement (NO EGO)
  • If you found this in 3-4 sets, you did it wrong. Start over and take your time

Sample Build

Warm-up

Set 1: Empty barx10

Set 2: 40-45% of last 1rep for 8

Set 3: 55-60% of last 1 rep for 6

Work

Set 1: 60-65% of last 1 rep for 3-5

Set 2: 70% of last 1 rep for 3-5

Set 3: 75% of last 1 rep for 5

This is your first working set. Take 2-3 minutes, add weights (if you should) and try again. Repeat until five rep max is established.  

FORM FIRST AND WRITE DOWN YOUR SCORE!!!

Compare your Score to: 4/22/2019

 

General Physical Preparedness 

 

Test #2

In 12 Minutes: 

Athlete:

21 Deadlifts (Men: 1.25 Bodyweight, Women: W/ Bodyweight)

Run 800 Meters

AMRAP Handstand Push-ups

Active:

21 Deadlifts (Moderate weight)

Run 800 Meters

AMRAP Military Push-ups

Notes:

Score=number of push-ups OR distance traveled on run

Compare your Score to: 4/22/2019

The Restoration 

Banded Hamstring Stretch

Overhead Banded Distraction

Pigeon Stretch

07202019

The Prep 

The Crossfit Warm-up

Foam Roll

Calves

Triceps

Lats

 

The Work 

In Teams of Three

Partner A: 2 Rope Climb/6 Rope Lowers

Partner B: 15/12 Calorie Row

Partner C: 5 Wall WAlks/10 Wall Crawls

Rotate Movements Once All Have Completed Their Work

Once Everybody Has completed Each Movement

 Run 400 Meters Together

X5 or 30 Minutes 

Rotate Movements

 

The Restoration

Freestyle

 

07192019

The Prep

Joint Prep

Foam Roll

T-spine

Hamstrings

 

The Work 

10 Minutes

Ladder

5-1

Single Arm Swing

Single Arm Clean

Lateral Swing

Lateral Clean

Rack Squat 

 

-Once Down to singles, take out the hand-to-hand and just work the flow

-Pick a lighter weight and just focus on moving

 

General Physical Preparedness (18 Minutes )

 

GO LIGHT!!!!

 

Athlete and Active 

20 Minute Amrap

10 Hand-to-hand swings

100 Skips

10 Figure 8’s 

100 Skips

10 Kettlebell Snatches 

100 Skips

 

Rest 1 Minute

 

20 Hand-to-hand swings

200 Skips

20 Figure 8’s 

200 Skips

20 Kettlebell Snatches 

200 Skips

 

Rest 1 Minute

 

30 Hand-to-hand swings

300 Skips

30 Figure 8’s 

300 Skips

30 Kettlebell Snatches 

300 Skips

 

Rest 1 Minute

 

Repeat until 20 Minutes is over

 

the Restoration

Freestyle

 

07182019

The Prep 

Joint Prep:

Foam Roll

Pecs

Lats

The Work 

Active

Reverse-sit-back and Rowx1-2 reps shy of failure, rest 30 seconds, continue Reverse Sit-back until failure

X5 rest two minutes between sets

-stop when you start to struggle significantly on the reverse sit-back and row

Athlete

Pull-upsx1-2 reps shy of failure, rest 30 seconds, continue pull-ups until failure

-x5 rest two minutes between set

General Physical Preparedness 

Athlete 

20 Minute Amrap

Run/Row 800 Meters

Three Rounds: 10 Seated Dumbbell Press (Floor)/10 Renegade Rows/20 Sit-ups (40/25×2)

Active

Two Rounds for Time:

Run/Row 800 Meters

Three Rounds: 10 Seated Dumbbell Press (Floor)/10 Renegade Rows/20 Sit-ups 

 

 

 

 

The Restoration (Time Limit: Remainder )

Leaning Overhead Banded Distraction

Banded Pec Opener

 

The Prep 

Joint Prep:

Active Hip flexor Stretchx10 per side

Foam Roll (1 minute Per side):

Calves

Quads

Adductors

 

The Work 

Spend 10 Minutes warming up to first working set

Athlete

Back Squatx4-6(3/2/1 tempo)

Rest 30 Seconds

Banded Kettlebell Swingx12 (make sure to use a LIGHT band)

Start at 75 percent of 1rm

Active

Goblet Squatx8-10 (2-0-2 tempo)

Rest 30 seconds

Kettlebell Swings x10-12

X4

Rest Two Minutes Between Sets

General Physical Preparedness 

Athlete

Every Minute on the Minute

Minute 1 Farmer’s Walks (32/24×2)

Minute 2 15 Russian Swings/15 Medball Slams (24/20 and 16/14)

Minute 3 Front Squatx15 (135/95)

Minute 4 Rest

x3

Active

Every Minute on the Minute

Minute 1 Farmer’s Walks 

Minute 2 15 Russian Swings/15 Medball Slams 

Minute 3 Goblet Squatx10-15

Minute 4 Rest

x3

The Restoration 

Leaning Medball Extension

Pigeon Stretch

07162019

The Prep 

General Group Warm-up

Foam Roll (1 minute per side)

Hamstrings

Lats

The Work 

Active and Athlete

Barbell Get-up Sit-upsx 5

Med Ball Rotational Toss (From Hip)x5 per side (one side at a time on  wall or with partner)

x5

Rest 90 seconds between sets

General Physical Preparedness 

Tabata (20/10×8)

Side-to-Side Knee Tucks (rings or floor)

Rest 1 Minute

Box Jumps/Step-ups

Rest 1 Minute

Calorie Row

Rest 1 Minute

Rope Undulation/Slams (alternating every 20 seconds)

Rest 1 Minute

The Restoration

Pigeon Stretch

Leaning Medball Extension