Dynamic Mobility & Activation
Two sets of:
Rocking Box Bridges x 6-8 pulses
Crossover Symmetry 90/90 Drill x 6-8 reps
Deep Squat Progression
x 5 reps
A.
Every 2 minutes, for 12 minutes (6 sets):
Snatch from Blocks x 2 reps @ 70-75%
(set the blocks at knee height – if you don’t have access to blocks, perform this from the hang at mid-patella)
B.
Every 2 minutes, for 10 minutes, (5 sets):
Clean & Jerk x 1.1.1
C.
40-49:
Complete as many rounds and reps as possible in 8 minutes of:
2 Muscle-Ups
6 Strict Handstand Push-Ups
8 Box Jumps (24/20″)
50-54: 2″ riser for sHSPU
55-59: 2 Chest-to-Bar Pull-Ups for women; 2″ riser for sHSPU
60+: 2 Chest-to-Bar Pull-Ups; 4″ riser for sHSPU
D.
One set of:
10 Tuck to V-Up Complexes
followed by…
One set of:
100 Hollow Body Bounces
followed by…
Three sets of:
L-Sit Flutter Kicks on Kettlebells x 15-30 seconds
Rest as needed
Dynamic Mobility Done
A .- 165# all sets
B .- 195# all sets
C .- 5 ronuds. did Bar MU and SHSPU on ab-mat
This was that kind of day when you feel everything heavy, feel your body tight, slow, with a little pain in the joints.
A & B Done but not exactly as prescribed.
C. 5 + 1 no riser.
D. Done. Those tucks were a challenge.
Mobility: Done
A. 95/115/135/135/145/145
B. 145/165/185/195/205
C. 6+ 1
D. Ran out of time
DMA done.
A. 85-90#.
B. 95-115#.
C. 5 rounds subbing w/C2B.
D. Done. Flutters weren’t pretty or longer than 10-15 secs.
A. 135-145
B. 175, 185, 195, 205, 215.
C. Practiced HSPUs
D. Done
Nice work Kincaid!!
Thanks Nichole!?
Mobility: done
A. 105/105/105/115/115/115
B. 115/125/135/145/155
Extra: hex bar DL 5@215# 3@ 225# 1@240# 5@225# 3@240# 1@255# 1@265#
C. Birthday WOD for time: 33:10
2 Rounds
800m run
8 SHSPU 1″ deficit
11 ring MU
42 Burpee BJO
74 DU w/ Zeus rope
(Nichole this was my gift from Fogerty)
D. Will do Tomorrow
Tell Fogerty GREAT workout!!
Mobility: Complete
A. 165# – These were ugly. Didn’t warm up enough and my hips and back felt pretty tight.
B. 210#
C. 7 Rounds + 2 Muscle Ups
D. Complete, but did L-Sit Hold as a sub for Flutter Kicks
We are just doing the warm up lecture at the Athlete Camp right now – so important to have a good warm up!
Mob: done
A: 115/115/125/125/135/135
B: 155/165/175/175/175 (no dropping weights, stayed lighter)
C: 4+6 (had nothing in my shoulders today, MUPS linked and smooth, no SHSPU)
D: done
Mob done.
A. All sets at 150.
B. 225 1st set then 4 sets at 230. Enjoying the challenge this brings.
C. Committed to get 8 rnds got 6 and change. Finished out the 8. Fun workout.
D. Done.
Yeah, I like these CnJ pieces.
Mobility done.
Then worked singles on rings trying to catch higher.
A. Snatch from blocks: 115-125#
B. Skipped
C. 7+3 reps (last 3 rounds of MU went singles…hard to catch higher mid workout)
D. Done, the tuck to V-Complex are always pretty comical, 30 secs on flutter kicks
Nice work Cheryl!
Mobility done-First part learning
A. 80/82
B. 115/120/125/130/135 Started heavier today 1st time at #135 for 3 So excited!
C. 6+2 – did C2B and SHSPU with ab mat #10- did a few with only ab mat YAY!
D. Did what I could
Feeling Better today than the beginning if the week.
Nice on CnJ!
Fantastic Cheryl!!
One day I will become a smarter puppy! Shoulders inflamed but they warmed up…lets see what happens when they cool down again! But I did follow the program today…mostly!?
A.185/185/185/195/195/195 all doubles
B. 225/225/235/245/255 all triples, last one was power cause my knee got irritated…and I didn’t Jerk ’cause shoulder.
C. Will condition later, definately not this wod as it is not shoulder friendly?
How do the shoulders feel today Andy? Great work on the cleans today!
A- 85/90
B- worked up to 115
C- 4+2
D-done
Did a wod at our box with purchase Masters group
13rft
Run 300m
2 DL 315(80%)
8 Pushups
10 air squats
Awesome Tom!
Thanks Nichole
dyn/mob
done
A) 73×3,78×1,80xx1,85x1x1failx1
B) 100,105,120,130x2fails in the jerk ,130x1fail in the jerk
(thank you -that was my previous PR I was stuck and frustrated finally able to do it a few times so Ill take it! 🙂
C) 6rds+2m/u+4 HSPU
thank you Nicole and Coach Travis for all those muscle up skill work I was able to string those two muscle ups together!! YYAAYY I haven’t been able to do it so consistantly thank you!! <3
D) all done <
That is GREAT Lise!!!!!!!!! What an awesome day of training!!!! Super pumped for you!
thank you Nicole!! you guys totally ROCK!! it happened because of the drills you guys programmed for us! love this program! Hope you have a great weekend! nice hering from you! <3
A: 135; 145; 150; 155; 160; 165(missed /me behind me)
B: 175; 185; 195; 205; 215lbs
C: 5 rds+2- my triceps are killing me from Wed (maybe Airdyne?) so I really struggled with the HSPUs. Normally it’s really no problem.
D: Done somewhat! I could not get the L sit flutter kicks. Gravity took over after 2!!!
Strip those triceps Corey!
ROMWOD
C. 6+1
A. 115-165
B. 185-220
Crazy day at the gym limited time and everything felt wicked heavy!!
A. 57,5 kg
B. 85 kg
C. Did 8 snatch (135) instead. 4 rounds.
D. Didnt do. Made a wo with a training partner instead.
On vacation in Orlando and no time to get to a CF gym. Only had an hour so I made up my own workout in 103 degree heat index (ugh).
Every 6 minutes for 24 minutes:
Run 800m
10 strict HSPUs
10 strict Pullups
(3:35, 3:40, 3:45, 3:58)
Rest 4 minutes then…
Two sets of:
Strict HSPUs Max Effort
Rest 2 mins
Strict Pullups Max Effort
(15/13 and 14/12)
Then wobble back to condo and collapse in pool (45 minutes).
Fun workout Mike, I like it!
Dynamic Mobility & Activation: DONE
A. not cleared to do this yet: Did 4×8 RDL (working at a heavy): 185/205/215/225
B. not cleared to do this yet: Did 5×5 lateral steps to sea 45# plates holding 2 good KB. Working on stabilizing knee on the “side to side” movement.
C. DONE – 6 rounds +14 reps
40-49:
Complete as many rounds and reps as possible in 8 minutes of:
2 Muscle-Ups
6 Strict Handstand Push-Ups
8 Box Jumps (24/20″) – Had to do box steps instead 🙁
D. DONE