by clippercitycf | Jun 14, 2017 | Daily Wod
A) Warm-up With a partner, one person working Row 250m x 2 rounds Partner resting performs: Foam Rolling of x 10 passes each: Calves Adductors B) Partner Conditioning 3 RFT w. a partner: Row 1500 meters 10 Curtis P’s (115, 75) 30:00 Cap L3: (95, 65) L2: (75, 55) L1:...
by clippercitycf | Jun 13, 2017 | Daily Wod
A) Warm-up With a light Kettlebell: 10 Turkish Get-ups (total) Then, 5:00 of Bodyweight movement x 10 reps each – Air Squats – Lunges – Push-ups – Sit-ups – Supermans – Hollow Rocks – Scorpions B) Mobility 3 Way Banded Shoulder + Lat stretch x 20s each + Jerk Review...
by clippercitycf | Jun 12, 2017 | Daily Wod
A) Warm-up Box Programming Dynamic Warm-up B) Mobility + Activation Circuit, 5:00 1a) High to Low Plank x 10 passes 1b) Shoulder Taps x 20 (alternating) 1c) Banded Lat Stretch x 20s each x 2 rounds C) Gymnastics Skill + Gymnastics Static Hold *Spend 10:00 teaching...
by clippercitycf | Jun 11, 2017 | Daily Wod
A) Warm-up 5:00 Dynamic + 2 Rounds of: 5 Heavy Russian Swings (squeeze glutes) 10 Wide Stance Heavy Goblet Squats 15s Elbow Plank (squeeze abs) B) Mobility 60s Pigeon Pose on Box Each Side *This can be done on a 20, 24, 30″box. C) Strength 1) Front Squat Clusters: 6 x...
by clippercitycf | Jun 8, 2017 | Daily Wod
A) Warm-up 2 Rounds With a empty Barbell: 5 Deadlifts 5 Muscle Cleans 5 Front Squats 5 Burpees 10 Alternating Rev Lunges 10 Wallballs 20 Double Unders B) Activation Glute Activation + Squat Mobility 2 Rounds of: 1a) Single Leg Hip Thrust x 5 ea. (1 ct at top). Rest...
by clippercitycf | Jun 7, 2017 | Daily Wod
A) Warm-up PVC Game + DB Hang Power Snatch Review + Practice Then, 10 DB HPS ea 20 Mtn Climbers 10 Air Squats + Box Jump Review – Talk about the different between stepping down vs rebounding from a pacing/safety perspective B) Mobility General Mobilty w. Foam Roller x...
