Tuesday 10.21.14

Daily Warmup (check the board)

Mobility

Thoracic foam roll w/ barbell overhead 2 min

Lateral hip distraction w/ resistance band 2 min each side

Skill

Muscle-ups and rope climbs.

Muscle-ups…http://www.youtube.com/watch?v=KD-jGoqn_Gg

Rope climbs…http://www.youtube.com/watch?v=uKGy8EsN0VI

WOD

4 rounds:

400m run
1 deadlift
3 squat cleans
5 push jerk
3 muscle ups
1 rope climb

deadlifts, squat cleans and push jerks done with a pair of dumbbells at 1/2 BW

Special note: today is our very own Mat Lauritsen’s birthday. Will he be in for a 6am wod this morning? Guess we’ll have to wait and see. Happy birthday, Mat!

Monday 10.20.14

Hero_GregoryRahoi_th.jpg

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

Daily Warmup (check the board)

Mobility

Active hip extension 2 min each side (first piece in video)

http://www.youtube.com/watch?v=Q2v9povq8CI

Overhead position improvement working scapular border with lax ball (starts at 2:20)

http://www.youtube.com/watch?v=3C5RoLj5pak

Strength

10 minutes to establish your 1RM snatch. If you did this last week and are happy with the result, use this time to establish another 1RM that you missed (back, front or overhead squat). Record your weight.

Benchmark Hero WOD

“Rahoi”
Complete as many rounds as possible in 12 minutes of:
12 box jumps 24/20
6 thrusters 95/65
6 bar-facing burpees

Friday 10.17.14

Daily Warmup (check the board)

Mobility

Super squat hip sequence 3 min each side

https://www.youtube.com/watch?v=JBHzXF-mVjY

Improve your shoulder position with kettlebell 2 min each side

https://www.youtube.com/watch?v=RmTk_d6MtTk

Strength

10 minutes to establish your 1RM back squat. Record this number.

WOD

Four rounds for time of:
250m row
100m farmer’s carry with 2 dumbbells @ 1/2 BW
50m waiter’s walk with 1 dumbbell @ 1/4 BW (right arm)
50m waiter’s walk with 1 dumbbell @ 1/4 BW (left arm)

Waiter’s walk demo…http://www.youtube.com/watch?v=kGyWZg5WRos

Thursday 10.16.14

Daily Warmup (check the board)

Mobility

Front rack with band 2 min each side (starts at 2:35 in video)

T-spine extension with 45# plate and roller or peanut 2 min

https://www.youtube.com/watch?v=BymZgyue9aI

Strength

10 minutes to establish your 1RM power clean. Record your weight. Did it improve since 7.21.14? See, this is why we record our numbers and weights…

WOD

20 rounds for time of:
5 wall balls 20/14
3 handstand push-ups
1 power clean RX 135/95 FB 155/110

Wednesday 10.15.14

Daily Warmup (check the board)

Mobility

High hamstring flossing 2 min each side

https://www.youtube.com/watch?v=OqmB1VhqZCM

Partner shoulder internal rotation therapy 2 min each partner

https://www.youtube.com/watch?v=mj22dprBQUM

Strength

10 minutes to establish your 1RM deadlift. Record this number. Watch this video…

http://www.youtube.com/watch?v=6JgGPWoYXqk

WOD

4 rounds for time of:
5 push jerks
10 ring rows
7 front squats
10 T2B
9 deadlifts
10 ring dips

Same barbell for all 3 barbell movements. RX 115/80, FB 135/95