Posts By: Randy Hoover

Tuesday:  December 17, 2019

Warm-Up(0:00 – 15:00) Mobility:  1:00 Dead Hang from pull up bar 1:00 Run or Row, increasing speed 1:00 A-frame Toe Touches 1:00 Medball Squat Cleans (unbroken) 1:00 Perfect Push Ups 2:00 Max Distance HS Walk or Handstand Hold or Wall Climbs Strength/Skill(15:00 – 35:00) With an empty bar*: 1×8 Pause Dips (no press) 1×8 Pause more »

Monday:  December 16, 2019

Warm-Up(0:00 – 15:00) Mobility:  Internal Shoulder Rotation, :60 per side 2 Rounds 15 Empty Bar RDLs 15 Lateral Burpees over the empty bar 10 Hanging Scap Squeezes 5 Kip Swings Strength(15:00 – 35:00) Back Squat*:  Establish a 3RM Back Squat *Similar to the 5RM the last four weeks, we’ll spend the next four weeks establishing more »

Friday:  December 13, 2019

Warm-Up(0:00 – 15:00) Mobility:  30 PVC Pass Throughs 30 Squat and Twists* *Squat and Twist: Sit into a squat and place your hands on your feet, elbows inside the knee. With one arm, rotate up toward the ceiling while the other arm holds the foot. That’s 1. Then: Clean Warm Up, :30 Empty Bar Front more »

Thursday:  December 12, 2019

Warm-Up(0:00 – 20:00) Mobility:  20 Front Rack Elbow Pointers 20 Spidermans 2 rounds 12 KB Swings 12 Golbet Squats 12 Burpees Then: Thruster Warm Up 1×8 Pause Thrusters (empty bar or light weight)* *Front squat + pause at the top + strict press (goal is to train full hip extension before pressing in the thruster) more »

Wednesday:  December 11, 2019

Warm-Up(0:00 – 15:00) Mobility:  Banded shoulder distraction: 1:30/side 5x :10 Assault Bike Sprints (all out effort – rest as needed between) Strength/Skill(15:00 – 30:00) Spend some time warming up the Handstand Walk (HS holds, wall walks, etc.) Then: Every 2 Minutes for 10 Minutes 25’ Handstand Walk* *If you’re still working on HS walks, either more »

Tuesday:  December 10, 2019

Warm-Up(0:00 – 20:00) Mobility:  Banded Internal/External shoulder rotations, 20 per arm* *Banded Internal/External Shoulder Rotations: attach a band to a post and face perpendicular to the rig. Step away, putting tension in the band. Rotate the shoulder internally (down), then externally (up), pausing in both end ranges briefly. That’s 1 rep. 20 Lunges :60 Freestanding more »

Monday:  December 9, 2019

Warm-Up(0:00 – 15:00) Mobility:  Calf/Achilles Smash on KB Handle Row 400m 30 S-Arm Russian KB Swings (light weight – 15r/15l) 30 Box Step Ups 24/20” Then spend a few minutes practicing the KB Snatch: https://www.youtube.com/watch?v=yaZItbgqZ8E Strength(15:00 – 35:00) Back Squat*:  Establish a new 5RM (The goal here is 5-10lbs more than last week) Otherwise, do more »

Friday:  December 6, 2019

Warm-Up(0:00 – 15:00) Mobility:  Floss Shoulders, 2:00/side Tabata-ish On a continuous 4:00 clock :15 of Air Squats :15 Rest :15 Dead Hang from Pull Up Bar :15 Rest In the remaining 5ish minutes, spend some time on the rope practicing your rope climbing skills. Strength/Skill(15:00 – 35:00) Back Squat:  4×5 at 90% of your new more »

Thursday:  December 5, 2019

Warm-Up(0:00 – 15:00) Mobility:  30 Duck Walk Steps With a DB or light barbell: 4 Rounds of 3 Thrusters 4 Hang Power Cleans 5 Front Squats 6 Deadlifts Strength/Skill(15:00 – 30:00) Deadlift:  5×3 (increasing weight across all sets) WOD(35:00 – 53:00) Strict 18:00 Time Cap Fitness For Time 30 Wall Balls 40 KB Swings 50 more »

Wednesday:  December 4, 2019

Warm-Up(0:00 – 15:00) Mobility:  Scap Smash with LAX ball or foam roller: 2:00/side 2 Steady Rounds 10 Cal Row/Bike/Ski 20 Double Unders Then, with an empty bar: 2 Muscle Snatch 2 Snatch Grip Behind the neck Push Press 2 High Hang Power Snatch (above the knee) 2 Low Hang Power Snatch (below the knee) 2 more »

Tuesday:  December 3, 2019

Warm-Up(0:00 – 20:00) Mobility:  Banded pigeon pose: 1:30/side 1:00 Squat Hold 15 Burpees 1:00 Squat Hold 15 Air Squats 1:00 Squat Hold 15 Empty Bar Jump Squats Then, with an empty bar: 2 Muscle Cleans 2 Tall Clean Power Cleans 2 Power Position Power Cleans 2 Hang Power Cleans 2 Touch and Go Power Cleans more »

Monday:  December 2, 2019

Warm-Up(0:00 – 15:00) Mobility:  Banded shoulder distraction 2:00/side :90 Bike/Ski or Row, increase speed every :30 20 Hinge Squats* 20 Hanging Scap Squeezes *Example Hinge Squats https://www.youtube.com/watch?v=iVHDECm2IO0 Strength(15:00 – 35:00) Back Squat*:  Establish a new 5RM (The goal here is 5-10lbs more than last week) Otherwise, do a 5×5 at moderate weight. WOD(40:00 – 48:00) more »

Friday:  November 29, 2019

Warm-Up(0:00 – 15:00) Mobility:  Floss Shoulders, 2:00/side 3 Steady Rounds Row 200m 10 Push Ups 10 Sit Ups Strength/Skill(15:00 – 35:00) Back Squat:  4×5 at 90% of your new 5RM you established on Monday. Otherwise do a 3×3 at moderate weight. WOD(40:00 – 60:00):  Strict 20:00 Time Cap Fitness/Performance 25-20-15-10-5 Cal Row/Bike/Ski Sit Ups Burpees more »

Thursday:  November 28, 2019

Reminder:  Classes at 5:30am and 8:30am only.  Happy Thanksgiving! Warm-Up(0:00 – 15:00) Spend time warming up the barbell/gymnastics movements in each of the different girl workouts below, and then get after earning your pie! WOD(20:00 – 60:00) Strict 40:00 Time Cap “Thanksgiving with the girls” Fitness Choose 3 girls to visit (or 2 if desired) more »

Wednesday:  November 27, 2019

Warm-Up(0:00 – 15:00) Mobility:  Partner assisted Front Rack Mobilization 3 Steady Rounds 10 Box Step Ups (jump on rounds 2-3) 10 Medball Squat Cleans 20 Double Unders Strength/Skill(15:00 – 30:00) Strict Pullups: Find a 2RM Weighted Strict Pull Up OR Every :90 for 12 Minutes 3-5 Pull Up Negatives WOD(35:00 – 53:00) Fitness AMRAP 18 more »

Tuesday:  November 26, 2019

Warm-Up(0:00 – 15:00) Mobility:  Lat Smash, :90/side AMRAP 5 Minutes 6 Ring Rows 6 Burpees :20 Hanging Knee Raise Hold Then: With an empty bar, 3 reps of each Tall Clean Power Position Clean Hang Clean Jerk x 2 Repeat with 75/55lbs or less Strength/Skill(15:00 – 40:00) Clean & Jerk*: 5×2 (if you know your more »

Monday:  November 25, 2019

Warm-Up(0:00 – 15:00) Mobility:  Banded Pigeon Pose, :90/side :60 Squat Hold 20 Air Squats :60 HS Hold (or pushup plank position) 20 Empty bar hang squat clean thrusters Strength(15:00 – 35:00) Back Squat*:  Establish a new 5RM (The goal here is 5-10lbs more than last week) Otherwise, do a 5×5 at moderate weight. *We will more »

Friday:  November 22, 2019

Warm-Up(0:00 – 15:00) Mobility:  Internal Shoulder rotation stretch, :90/side 20 Spidermans Run 1 Lap (or 150m row) 20 Kip Swings in sets of 5 Run 1 Lap (or 150m row) 20 KB Swings Strength/Skill(15:00 – 35:00) Back Squat:  5×5 at 90% of your 5RM you established on Monday. Otherwise do a 3×3 at moderate weight. more »

Thursday:  November 21, 2019

Warm-Up(0:00 – 15:00) 2:00 Banded Overhead Contract/Relax Banded Overhead Contract/Relax: with a light resistance or floss band attached to a pull up bar, face away from the rig with your arm straight overhead and the band across the palm of your hand. Gently push the arm forward and then relax, allowing the band to pull more »

Wednesday:  November 20, 2019

Warm-Up(0:00 – 15:00) Mobility:  2:00 External Hip Rotation Contract/Relax 2 Rounds Run 1 Lap (or row 100 m if it’s snowing) 10 Wallballs 10 Medball Bear Hug Good Mornings :30 HS Hold (or plank in the push up position if you prefer) Strength/Skill(15:00 – 30:00) Deadlift:  3-2-2-1-1-1 (increasing – if the bar is feeling light more »