Fitness WOD
A. Strength
4 sets:
Back Squats X 8-10 reps @ 30X0
rest 45 sec
Single-Leg Hip Bridge X 10 reps per leg @ 2011
rest 45 sec
Single-Arm DB Row X 10-12 reps @ 2111
rest 45 sec
B. Conditioning
3 sets
row 250M or 200M run
5 DB Manmakers
rest 90 sec
Power Athlete WOD
A. SWOD
Power Clean 5X3 add 2.5lbs
B. DWOD
5 Rounds
max rep pull-ups with 50lbs
Farmer’s Carry 100yds as heavy as possible
Fitness Class
A. Strength
Take 15-20 min to find a heavy single Snatch
B. Conditioning
9 min AMRAP
3 Power Snatches (135/95#)
6 HSPU
9 Ring Dips
Power Athlete WOD
A. SWOD
Squat 3X5 add 5lbs
Bench 3X5 add 2.5lbs
B. DWOD
12 min AMRAP
30 overhead walking lunges with 45lb plate
15 ring dips
Fitness WOD
6 min AMRAP
100M run
10 burpees
rest 3 min after completing 6 min AMRAP, then….
6min AMRAP
15 KBS
10 Push-ups
rest 3min after completing 6 min AMRAP, then….
6 min AMRAP
15 Box Jumps
10 Pull-ups
Power Athlete WOD
Rest Day
Fitness WOD
A. Strength
Shoulder Press @ 20X1
5-3-3-2-2-1-1 Reps
rest 2 min between sets, use rest to mobilize.
B. Conditioning
4 Rounds for time:
Double-Unders X 50
Wallball Shots X 15
TTB X 10
Power Athlete WOD
A. SWOD
Deadlift 5RM add 10lbs
B. DWOD
On The Minute:
10 ball slams
1/2 Gasser
continue until you can no longer fit a full round in 1 min.
post rounds completed
Brad working shoulder mobilty for better position in the overhead movements
A. Strength
4 sets of:
Front-Racked Alternating Reverse Lunges X 8-10 per leg @ 20X1
Rest 45 sec
Ring Rows X 10-12 @ 2111
Rest 45 sec
Plank Hold X 45 sec
Rest 45 sec
B. Conditioning
3 Rounds for time:
15 Goblet Squats
400M Run
Power Athlete WOD
A. SWOD
Squat 3X5
Press 3X5
*add 5lbs
B. DWOD
10! for time
Russian KBS- 2pood
Chin-Ups
Foam Rolling, Deep Tissue message, Trigger Point therapy, Myofascial Release
How Does it Work?
Here is a quick overview of how this stuff works. The fascia, or myofascial system, is a web of connective tissue which covers all of your muscles and muscle fibers (among other things). When your myofascial system is healthy, everything is wonderful and you feel great. However, working out, sitting at a desk all day, poor posture, or sustaining injury can produce adhesions (tight spots) in the fascia. Additionally, the fascia is like a big spiderweb connecting everything in your body. When one part of fascia is injured or tight, it can affect many other tissues in your body. The bottom line: Happy fascia = Better pain free movement = Smiley face you! More specifically improved recovery time, reduced injuries, eliminate tension and scar tissue in your muscles, and improve joint mobility and flexibility.
How Do you Keep your Fascia Happy?
The Foam roller and other self-massage tools are your friend but it is a love/hate relationship. Foam rolling breaks up the adhesions in your myofascial system, making everything good again. Does your knee bother you? Do you have IT band issues? Is your upper back tight from typing on a computer all day? Do you have shoulder problems? Lower back problems? Shin splints? You get the idea…many muscle and joint problems can be helped with the foam roller.
Your tight quads and bad knees won’t magically fix themselves. You need to jump on the foam rolling wagon. If you do it right, it will suck incredibly while you’re doing it. But, in the end, you will feel much, much better! All it takes is a few minutes each day. The more you do it, the less painful it gets!
Tools for the job.
Foam Roller & LaCrosse balls
Rumbleroller
A foam roller and some LaCrosse balls will get the job done all for under $40. Two of the balls should be taped together as shown in the photo with one solo ball for very exact localized pressure. For the tough areas that don’t respond to the standard foam roller we have the Rumble Roller. We have all of these tools at our gym but we would recommend getting them for home use as well. You shouldn’t try and remove the adhesions and trigger points all in one session. A couple of times a day done consistently over time will be more effective than just one long session done infrequently.
Useful Resources
I can’t cover all of the techniques that you would use these tools with to address your specific issues, so here are some great resources for you.
#1 place for all things concerning mobility and pain free movement – Kelly Starrett’s Mobility WOD
Foam Rolling – Again Faster video: Foam Rolling Part 1 & Foam Rolling Part 2
Stephen getting familiar with the Dog Sled
Fitness WOD:
In teams of three, with only one partner working at a time, complete the following as quickly as possible: 2000 Meter Relay Row, 150 Burpees, 200 Kettlebell Swings, 250 Anchored Sit-Ups, 300 Air Squats.
Power Athlete WOD
“Football Gone Bad”
Three rounds with 1 min per station for max reps:
1. DB Thrusters- 45#
2. Box Jumps- 20″
3. Push-ups
4. Double-Unders
5. Calorie Row
*1 min rest between rounds*
Fitness WOD
A. Strength
4 sets:
Bench Press X 8-10 reps @ 2011
Rest 45 sec
Ring Rows X 10-12 @ 2111
Rest 45 sec
Side Plank X 45 sec per side
Rest 45 sec
B. Conditioning
5 sets for time:
Row 250M
Push-Ups 20/15
Rest 90 Sec between sets
Power Athlete WOD:
A. SWOD
Power Clean 5X3 add 2.5lbs
B. DWOD
Complete 5 rounds:
1 min max reps with 2 arm KB Push Press- 1.5pood
1 min of GHD back extension isometric hold (at top of back ext)
*post total reps of push press completed and if you were able to complete all 5 rounds of holds.
Fitness WOD
A. Strength
5 Sets of:
Barski Cleans (3 consecutive cleans from the high hang position without straps)
Rest 2 min
B. Conditioning
9 min AMRAP
3 Barbell Ground to Overhead 135#/95#, 62/43kg
6 Ring Dips
9 Box Jumps 24/20″
Power Athlete WOD
A. SWOD
Bench 3X5 add 5#
B. DWOD
Complete 5 Rounds For Time of:
2 squats @ 133% body weight
Sprint 30 yds
rest 1-2 min between rounds
Fitness WOD:
For Max Reps (or calories)
2 min Row for calories
rest 2 min
2 min max rep KBS (24/16kg)
rest 2 min
2 min max reps Burpees
rest 2 min
2 min max reps Sit-ups
rest 2 min
2 min Row for calories
Power Athlete WOD
Rest Day
