BACK SQUAT | WOD 9.25.17

Back Squat

3 x 5

exposure 1 of 8

-three sets of five repetitions at the same weight

-start light enough to add 5-10lbs each week throughout the cycle

___________________________________________

5 Rounds for Time:

10 burpees

20 wallball shots, 20#,10’/ 14#, 9′

10 toes to bar

 

-scale load or height on WB

-sub hanging leg raise, hanging knee raise, or sit-ups for TTB

 

Post back squat weight and time to comments

Team WOD 092317: CF Team Series Inspiration

For Time:

Wall Ball (20/14) x 50
Power Clean (135/95) x 30
Wall Ball x 50
Power Clean (185/135) x 20
Wall Ball x 50
Power Clean (225/155) x 10

-REST 3:00-

Double Under x 120, Each
Dumbbell Snatch (55/35) x 90
Chest to Bar Pull Up* x 60
Double Under x 120, Each

*Must be done in sets of 15.

Friday Workout: Goodbye Kyle Programming :(

Thanks everyone for long workouts and all the running. I’m done programming this cycle and McDowell will be taking over for the next cycle which he will introduce in the next few days. Good luck to all our Guardians’ Guantlet racers on Saturday!

Level 2

3 Rounds

  • Run 800 Meters
  • 15 Power Snatch (115/85)
  • 15 Handstand Pushups

Level 1

3 Rounds

  • Run 400 Meters
  • 10 Hang Power Snatch (45/35)
  • 10 Pushusp

Weekly Recovery WOD

Video Links Below

Mobilization

Mobilize upper lats (just under armpit)  & glute medius with lacrosse ball

Shoulder strengthening: 3 round of:

20 diagonal pull aparts (10 per direction)

10 internal/external rotation with band

Glutes/hips/lower back strengthening: 3 round of

10 eccentric glute bridges (use paper plates under feet to slide)

12 birddogs

FIRE sequence: 3 rounds of:

12 dead bugs

12 scissors

12 wood chops (6-10# ball or weight)

10 prone cobras

Hip stretch: pigeon position (2min per leg: do not force position)

YouTube Video Links

  1. Mobilize upper lats: https://www.youtube.com/watch?v=QQRhVkiIe0w (start @50s)

2. Mobilize glute medius: https://www.youtube.com/watch?v=ViY0V7vDqvM (can do against a wall too)

3. diagonal pull aparts: https://www.youtube.com/watch?v=jUiBVko-454

4. internal/external rotation with band: https://www.youtube.com/watch?v=-eM0gNrI_yA

5. eccentric glute bridges: https://www.youtube.com/watch?v=cyqcJhzJ0vg

6. Birddogs: https://www.youtube.com/watch?v=k2azbhhuKuM

7. dead bugs:  https://www.youtube.com/watch?v=kwWZBbkXtg4 (start @ 1min)

8. Scissors:  https://www.youtube.com/watch?v=tugL2lM4Syk

9. wood chops: https://www.youtube.com/watch?v=FA3S8CrSOTw (can also use band instead of ball)

10. prone cobras: https://www.youtube.com/watch?v=tl5SVd0Tcd8

 

Thursday Workout: Front Squat & Bodyweight Chipper

Guardian’s Gauntlet participants… please take your rest days or take it easy on Thursday and Friday!

Strength

2-2-2-2-2 Front Squat

WOD

Level 2

4 Rounds for Time

  • 30 Pushups
  • 30 Situps
  • 30 Ball Slams
  • 30 Air squats

Level 1

4 Rounds for Time

  • 20 Pushups
  • 20 Situps
  • 20 Ball Slams
  • 20 Airs quats

Wednesday Workout: Ruck It

25 Minute AMRAP

Level 2

  • Run 400 Meters w/ Sandbag
  • 10 Rope Climbs
  • 100 Meters Farmer Carry (70/53)
  • Row 500 Meters
  • 30 Steps Walking Lunges w/ Plate Over Head (45/45)

Level 1

  • Run 400 Meters
  • 10 Ring Rows
  • 100 Meters Farmer Carry (35/25)
  • Row 500 Meters
  • 30 Steps Walking Lunges

 

Tuesday Workout: Barbell Complex & Doubles, Clean & Jerk, Toes to Bar

Strength

Power Clean, Power Clean, Full Clean, Push Jerk every 90 Seconds for 7 Sets

WOD

Level 2

100 Double Unders

5 Rounds of

  • 7 Clean & Jerk (135/95)
  • 10 Toes to Bar

100 Double Unders

Level 1

100 Single Unders

5 Rounds of

  • 7 Hang Clean & Jerk (65/45)
  • 10 Situps

100 Single Unders

Monday Workout: Run, Thrusters, Burpee Box Jumps

 

20 Minute AMRAP:

Level 2

  • Run 250
  • 15 Thrusters (96/65)
  • 10 Burpees Box Jump Overs (24/20)

Level 1

  • Run 250
  • 15 Thrusters (45/35)
  • 10 Burpees

 

Saturday Team WOD 091617

SATURDAY TEAM WOD

In Teams of 2, Complete the Following for Time*:

Part 1:

  • 50-40-30-20-10 Reps of Wall Balls (20/14)
  • 25-20-15-10-5 Reps of Toes to Bar

Part 2:

  • 40-30-20-10 Reps of Lateral Bar Burpees
  • 20-15-10-5 Reps of Power Snatches (115/85)

Part 3:

  • 30-20-10 Reps of Front Rack Lunge (115/85)
  • 15-10-5 Reps of Muscle Ups

*One person working at a time. Teams do 50 wall balls, 25 toes to bar, 40 wall balls, 20 toes to bar, etc.  Once all the wall balls and toes to bar are completed, move onto part 2 and so on. Alternate movements until all 3 parts are completed.  30 Minute Time Cap

 

 

Friday Workout: Deadlifts & Heavy Push Press

Strength

Deadlift 3-3-3-3-3

WOD

10 Minute AMRAP of

Level 2

  • 5 Push Press (155/105)
  • Row 250 Meters
  • 5 Power Cleans (155/105)

Level 1

  • 5 Push Press (65/45)
  • Row 250 Meters
  • 5 Hang Power Cleans (65/45)