Posts tagged Mobility
Workout of the Day 150811

Metcon

     2 Rounds:
         AMRAP4
            5 Pull-Ups
            10 Push-Ups
     R:1M
          AMRAP4
             15 Thrusters 45/35#
             20 Slam Balls
     R:1M

 Score = Total Push-Ups + Total Pull-Ups

 RX+ C2B & 75/55 Thrusters

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Workout of the Day

Scapular Stabilization and Strengthening 

     Focus: Activation
         Banded
            Internal Rotation
            External Rotation
            Horizontal Pull Aparts
            T,Y,I

Metcon

     Every 90s x 6
         3 DB Snatch
         3 DB Windmill
         1 DB TGU Start From Top Postion

Mobility

     Coach Led

Monostructural Test 

1-Mile Run (Time)

Max Effort 1-Mile Run

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Workout of the Day

Movement Preparation 

       Focus:
           Mobility-
              T-Spine/OH/Hips
           Pull-Up-
              SkIll Advancement
           Thruster-
              Over Warm-Up

Metcon

RT: Fran (Time)

21-15-9  
Thrusters, 95# / 65#  
Pull-ups

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Workout of the Day

Coach Led Mobility

     Focus:
          Hip Flexors
          Ankles
          Hamstrings

Weightlifting

Back Squat (Build To Heavy 1 )

    Goals For This Piece
          No Missed Reps
          Above 90%; Feels Tough = Stop
          PR = Stop
          Meet Old PR = Stop

Olympic Weightlifting 

Snatch (EOM x7)

     Snatch Complex:
         Ground
         2'' From the Ground
         Knee
         5 Bar Facing Burpees
     Building Over Sets

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Workout of the Day 150708

Gymnastics

     Muscle-Up:
         Movement Preparation
         Mobility
         Transition Drills
         Kipping Drills
         Timing Hips and Pull
         Scaling Options

Metcon

Metcon (Time)

     For Total Time: CAP13
         3 Rounds
           12 KB Swings 70/53#
            9 Wall Balls 20/14#
            6 Box Jumps
            3 Muscle Ups*
         2 Rounds
            12 KB Swings
             9 Wall Balls
             6 Box Jumps
          1 Round
             9 Wall Balls
             6 Box Jumps

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Workout of the Day 150603

Gymnastics

Muscle-ups 

     Breakdown:
         Mobility
         Strength Vs. Technique
         Scaling

Metcon

Metcon (Time)

     For Time: CAP18
         Row 2000m
     Then
         3 Rounds:
            16 Box Jump Overs
             8 Russian Twists 25/15#
             4 Muscle Ups*

     *Scale = 2:1 Chest Two Bar Pull-Ups

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Workout of the Day 150521

Metcon

Metcon (No Measure)

     5x:
         400m Run
            R :30s

Movement Preparation 

     Overhead Squat Breakdown:
         Mobility
         Positioning
         Stabilization

Metcon (Time)

     For Time: Cap9
         5x:
            15 Overhead Squats 95/65#
               R 1:00m
     Use Nancy Weight

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Workout of the Day 150519

Mobility

     Focus:
          T-Spine
          Anterior Compartment

Weightlifting

Bench Press (3 Clusters )

     % based off 95% of 1RM
     30sec Rest Between Set
     3min Rest Between Clusters

     **2 Clusters: 5@75%,3@80%,1@85%
     1 Cluster: 5@75, 3@80, AMAP@85%

Metcon (AMRAP - Rounds and Reps)

     AMRAP15:
         60 Double Unders
         30 Parallette Pass Throughs
         15 Burpee Wall Balls 20/14#

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Workout of the Day 150511

Weightlifting

Deadlift (2 Clusters 3@85%, 2@90%, 1@95%)

     % based off 90% of 1RM
     :30s Rest Between Set
     4min Rest Between Clusters

Mobility

     Focus:
         Posterior Chain
         Ankle
         Plantar Tissues

Metcon (Time)

     For Time: CAP20
         2K Row
         1 Mile Run
         100 Double Unders

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Workout of the Day 150407

Gymnastics

     Handstand Push-UP
         Mobility
         Technique
         Drills
         Scaling

Metcon (AMRAP - Rounds and Reps)

     AMRAP6
         6 HSPU
         12 Weighted Box Step Up 45/25#

     Rest 4:00m

Metcon (No Measure)

     Every :30s x 10
         5-10-5 Shuttle

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Workout of the Day 150504

Warm-up

There and Back Again

10 Leg Swings L&R
Down and Back High Knees
10 Burpees
Down and Back Monster Walk
10 Hollow Rocks or :30 Dead Bug
Down and Back Bear Crawl
10 Super Mans
Down and Back Heels to Glutes
10 Kips

Movement Preparation 

     Benchmark Breakdown: Nancy
         Mobility
         Running and OHS Technique
         Scaling
         Approach

Metcon

Nancy (Time)

5 Rounds for time of:  
400m Run  
15 Overhead Squats, 95# / 65#

CAP18

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Workout of the Day 150429

Gymnastics

     Rope Climb
         Mobility
         Benefits
         How to Improve
         Techniques & Holds
         Scaling Options
         Practice

Metcon (AMRAP - Reps)

     x7:
         :40s Rope Climb
         :20s Rest
         :20s Dips
         :40s Double Unders
         :40s Rest

     Score = Double Unders

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Workout of the Day 150415

Movement Preparation 

     Mobility
     Technique Review
     Barbell Progression

Metcon

Metcon (No Measure)

OTM20
     Odd:
         3 Clean & Jerks @65%*
     Even:
         3-5 Strict Pull-Ups**

     *Keep TnG
     **Add Weight if Possible

Cash Out 

Mid-Line Stability (2x)

     10 Candle Sticks
     20 sec L-Sit
     30 Hollow Rocks

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