Entries by Cori Smith

MONDAY 4/22/19

Warm up:5 prisoner squats squats + 5 pass throughs (standing)Over under down and back5 high bar back squats + 5 pass throughs in 1/2 squatLunge + ankle mob down, walking figure four stretch back5 OH squats + 5 Pass throughs in squatJog down, power skip back5 OH squats with empty bar or training bar before […]

Saturday 4/20/19

Warm up:Jog 200m or row 250m8 scapular wall slides8 scapular pull ups8 scapular push ups in low plank4 Wide push ups4 Standard push ups4 Diamond push upsReview Split Jerk Strength: 12 min EMOMSplit Jerk – start at 70%, increase as able with no missed reps and NO PRESSING OUT  WOD: 3 RFT – 24 min […]

Friday 4/19/19

Warm up:2 Rounds10 Straight leg raises (total)10 Bridges with band around knees2 Rounds (PVC or empty bar)10 lunges5 Back Squats5 Good mornings2 Rounds5 Band pull throughs3 max height squat jumps Strength: Banded Rack PullsWarm up to a weight that is heavy, but can be pulled FAST!12 min EMOM WOD: 6 min EMOM9 Power Snatches (BB […]

Wednesday 4/17/19

Warm up:60 sec arms only bike or row (moderate pace)5 push ups with shoulder mobility reach5 scapular pull ups5 empty bar bench presses5 Ring rowsBegin warming ups bench and pull upSuggested warm up: 5@50%, 4 @ 65%, 3 @ 75%, 2 @ 85%, 1 @ 90%Strength: 20 min Alt EMOMA) 1 Heavy Bench PressB) 1 […]

Tuesday 4/16/19

TWarm up:10 sec hollow body hang200m jog5 Reps-Inch worm +  Spiderman lunge with OH reach (ea side) + Downward dog calf stretch3-5 Reps ea-Beat swing with tight hollow / arch (no knee bend)-Beat swing with knee bend-Knee to elbowChoose 1-2 x 15 DU’s-3 x 10 Penguin claps-3 x 10 Singles (Big singles, fast singles, normal) […]

Monday 4/15/19

MWarm up: 5 min AMRAPBike or row 3 min then2 rounds with light to medium KB8 KB DL4 Reverse lunges (no weight)2 Prying goblet squats (4 sec hold)Then begin warming up back squatSuggested warm up: 5@50%, 4 @ 65%, 3 @ 75%, 2 @ 85%, 1 @ 90% Strength: 20 min alternating EMOMA) 1 Heavy […]

Saturday 4/13/19

Warm up: 3 Rounds5 sec active hang5 sec dip hold5 sec squat holdJog to end of fence and backThen 2 x 5 banded bench with bar and bands only before adding weight Strength: 10 min EMOM – Banded Bench Press55-65%, focus on speed up! WOD: “Helen” 3 Rounds for time, 18 min capRun 400m21 KB […]

Friday 4/12/19

Warm up: 5 Squat stretches with 3 breaths in the bottomThen 50 ft eaInch worms Over unders (turn  half way)LungesPower skips 2 sets of 5 back squats with bar and band only before adding weight Strength: 10 min EMOM – Banded Back Squat55-65%, focus on speed up! WOD: 8 min ladder – 2, 4, 6, 8, 10, […]

Thursday 4/11/19

Warm up: 1 min plank2 min bike (1 min easy, 1 min moderate)1 min side plank (30 se ea)2 min row (1 min easy, 1 min moderate)1 min side plank (30 se ea) Strength: Review L-sit skill WOD: 30 min alternating EMOMA) 8/6 cal bike B) 8/6 cal rowC) 10 sec ring L-sit**work on turn out if […]

Wednesday 4/10/19

Warm up: 2 rounds12 band pull aparts6 scapular wall slides3 tempo scapular pull ups (3:1:3:1)12 cal bike / row6 supinated grip ring rows3 tempo push ups (3:1:3:1)*Review strength and rope climb technique Strength: Superset – DB strict press / Weighted Chin up5, 4, 3, 3, 3, 3+5 @ 50%, 4 @ 65%, 3, @ 75%, […]