OHS 1RM

 Meg working in to the OHS.

Buy-in

Warmup (10’)

NORCAL

WOD

1 - 1 - 1 - 1 - 1 - 1 - 1

• Overhead Squat [wmv][mov]

Cash-out

Stretching (5’)

Mobility Homework (10’)- Episode 272/365:  TJ Murphy Edition and Hamstring Stiffness

"Elizabeth"

Buy-in

Warmup (10’)

Gymnastic warmup 2

Skill (5’)

Kick Up to Handstand Progression - Pt.1

1. chalk marks at feet and outstretched hands lying down.
2. hollow body, hands overhead.
3. long lunge, back leg straight.
4. reach hands out and down to ground.

Kick Up to Handstand Progression - Pt.2

1. arms and body tight and straight.
2. push leg off ground.
3. maintain split for now, find balance; work to hold 5 - 10 sec.
4. eventually, bring legs together, 

Strength (10’)

• Deadlifts 3 x 5 [wmv][mov] (setup [wmv][mov])

WOD

“Elizabeth”
21-15-9 reps of: 

• Clean 135/95 pounds 
• Ring dips

Time limit:  20 minutes

Cash-out

Stretching (5’)

Mobility Homework (10’)- Overhead Squat Prep

Test/retest: OHS with bar or pvc.

1. ankle mobility.
2. overhead rack with band.
3. long samson, block foot, knee out, foot rolls.  add belly button press-down.

Muscle-ups, KB Swings, Run

 Warmed up, worked out and mobilized = Happy Pasi.

Buy-in

Warmup (10’)

Kelly Starrett Shoulders

Kelly Starrett Hips

Skill (5’)

• Bridge Progressions Pt.1
• Bridge Progressions Pt.2
• Bridge Progressions Pt.3
• Bridge Progressions Pt.4
• Bridge Progressions Pt.5
• Bridge Progressions Pt.6

Strength (10’)

• Bench Press 3 x 5

WOD

AMRAP IN 20 minutes of:

• 3 Muscle-up [wmv]
• 15 Kettlebell Swing [wmv][mov]
• 1 block Run I [wmv][mov] II [wmv][mov]

Cash-out

Stretching (5’)

Mobility Homework (10’)- Episode 269/365:  On the Spot MobRx for Tight Hips

test/retest: squat while laying on your back.

1. oscillate side to side on one knee with band out the back.

2. repeat with straight leg, inchworm position.

3. repeat #1 with band out the side.

Thruster, Row

 Meg working the back squat.

Buy-in

Warmup (10’)

CF Warmup

Skill (5’)

• Backward Roll Progression Pt.1
• Backward Roll Progression Pt.2
• Backward Roll Progression Pt.3
• or 10 backwards rolls

Strength (10’)

• Back Squat 3 x 5 [mpg]

WOD

5 rounds for time of:

• 8 Thruster 75% [mov][wmv]
• 400m Run I [wmv][mov] II [wmv][mov]

Time limit:  20 minutes

Cash-out

Stretching (5’)

Mobility Homework (10’)- Episode 271/365:  Full Over Head Test and Super Couch

Test: hollow with arms overhead

1. Couch stretch with band, “Super Couch”
2. Ball under rib, arm overhead; search.

Double Unders, Rope Lowers, Snatches

After a good workout.

Buy-in

Warmup (10’)

NORCAL

Skill (5’)

• 3 rounds max L-support on Parallettes

Strength (10’)

• Shoulder Press [ wmv]

WOD

AMRAP in 20’

• 10, 20, 30,... Double Unders [wmv][mov]
• 1, 2, 3,.... Rope Lowers
• 2,4,6,... Snatch 65% [wmv] [mov] [link]

Cash-out

Stretching (5’)

Mobility Homework (10’)- Episode 267/365: MobRx for Lound, Creaky Knees

water, salts, glucosamine, 

1. ball above knees
2. couch stretch
3. squeeze ball under knee, roll leg in and out.
4. try with thick towel, kneel and oscillate
5. grab shin, rotate to closed position (inward.)

"Diane"

 Meg on the box jumps.

Buy-in

Warmup (10’)

Kelly Starrett Shoulders

Kelly Starrett Hips

Skill (5’)

• Double Unders [wmv][mov]

WOD

“Diane”

21-15-9 reps of:

• 225 pound Deadlift
• Handstand push-ups

Time limit:  15 minutes

Cash-out

Stretching (5’)

Mobility Homework (10’)- Episode 266/365: I Wish I Could Squat Jerk

test overhead squat jerk bottom position

1. green band over both knees, wall squat, knees out, hands overhead.
2. double ball, thoracic

• hands over and down
• hug, flex up and down, side to side
• anchor shoulders, hips up and down.

Pull-ups And Push Jerks

 Pasi working through the push jerks.

Buy-in

Warmup (10’)

CF Warmup

Skill (5’)

• Burgener WU

Strength (10’)

• Deadlift 3 x 5 [wmv][mov] (setup [wmv][mov])

WOD

5 rounds for time:

• 20 Pull-up I [wmv][mov] II [wmv][mov] Hips [wmv][mov] 
• 10 Push Jerk 70% [ wmv]

Time limit:  20 minutes

Cash-out

Stretching (5’)

Mobility Homework (10’)-  Episode 268/365: Donnie Thompson 10 min Squat Test–Best Ever

Run, Bike Or Swim

 Girl and horse, reunited.

Buy-in

Warmup (10’)

CFE warmup

Kirsten demos the CFE Warmup

Skill (5’)

Pose drills:

• Balance and switch every 10 seconds.
• 3 x 10 forward hops.
• 3 x 10 forward lunges (pull one foot.)
• 3 x 20 leg pulls with back to a wall.

Strength (10’)

3 rounds of 

• Max reps of pushups
• rest 2 minutes

Post reps/rounds to comments

WOD

Pick one of the following:

• Swim: 2 – 5 x 200 w/ 90sec rest 
• Bike: 2 – 6 x 2M w/ 2 min spin/rest between 
• Run: 2 – 5 x 800m w/ 3 min rest 

Time limit:  20 minutes

Cash-out

Stretching (5’)

Mobility Homework (10’)- Episode 263/365:  Improving the Bottom Position of Your Squat, Loaded Happy Baby

Watch the video!

Test: Happy Baby

1. Foot on box, grab foot, load butt back, chest down below knee, move around.  Try moving laterally. use a band bias if you have it.
2. on box, ball under top of hamstring, knee out peel tendons off the bone!

OHS, Row, Box Jumps

 Meg and Pasi working back in.  Welcome back!

Warmup (10’)

 Gymnastic warmup 2

Skill (5’)

Levers progression

• Hang to inverted, look down and open up, jump back and forth.
• Back lever with band across front. 

Strength (10’)

• Bench Press 3 x 5 [wmv][mov]

WOD

AMRAP in 20 minutes

• 8 Overhead Squat @ 65% [wmv][mov]
• 750 Row [wmv][mov]
• 15 Box Jump [ wmv]

Cash-out

Stretching (5’)

Mobility Homework (10’)- Episode 264/365: Landing Mechanics And Super Frog

test: kneel to squat

1. weight on leg, super frog on back.
2. roll side of hip.
3. roll thoracic spine, flex with medball on chest.

Run, Ring Dips

 "Where is everybody?"

Buy-in

Warmup (10’)

Gymnastic warmup 1

Skill (5’)

• Scaled Bridge

Feet elevated to alleviate back.

press hips up first.

belly tight, bridge up.

Great for overhead work.

Strength (10’)

• Back Squat 3 x 5 [mpg]

WOD

5 rounds for time:

• 400m Run I [wmv][mov] II [wmv][mov]
• 20 Ring Dips [ wmv] 

Time limit:  20 minutes

Cash-out

Stretching (5’)

Mobility Homework (10’)- Episode 259/365:  Back In Quadness, Baby

test/retest: squat

1. Samson position, band forward from back leg.
2. Couch stretch in corner.
3. Elevated couch, hang out at end range.
4. Ball above knee, flex and extend.