Posts By: Randy Hoover

Wednesday:  October 30, 2019

Warm-Up(0:00 – 20:00) Mobility:  Banded shoulder distraction 2:00/side General Warm Up 20 Glute Bridges Run 400m (or row 500m) 20 Empty Bar Thrusters Directly into: Snatch Warm Up Empty Bar (or PVC if needed), 5 Reps of Each Muscle Snatch Pause Overhead Squat Behind the Neck Snatch Grip Press Snatch Balance Power Position Squat Snatch more »

Tuesday:  October 29, 2019

Warm-Up(0:00 – 15:00) Mobility:  Single LAX Ball Pec Smash, or Twisted Cross Stretch, 2:00/ side 2 Steady Rounds, 1:00 at each station Max Duration Ring Support Hold Row Deadbugs Strength/Skill(15:00 – 35:00) 3 Sets for Max Reps at 60% (or less – should be able to get at least 12+ reps) of Bodyweight Bench Press more »

Monday:  October 28, 2019

Warm-Up(0:00 – 12:00) Mobility:  Internal Shoulder Rotation: Athletes reach behind their back with thumb pointed up and grab hold of the rig or an upright. Athletes may then slowly bend their knees and lean forward to get a stretch in the front of the shoulder joint. 1:30/side. Steady 5 Minute AMRAP Strict Cindy: 3 Strict more »

Friday:  October 25, 2019

Warm-Up(0:00 – 15:00) Mobility:  Banded shoulder distraction, 2:00/side. 3 RDS 10 Good mornings 10 Dive Bomber Pushups 10 Glute Bridges Primer(15:00 – 35:00) (The goal of the primer is for you to feel the movement transitions, make a game plan based on feel, and get the body ready for the workout ahead – go get more »

Thursday:  October 24, 2019

Warm-Up(0:00 – 20:00) Mobility:  Partner assisted Front Rack Mobilization: P1 puts the bar in the back rack (yes, back rack) and drives their elbows forward and up. P2 helps P1 by gently pushing the elbows up higher. Ensure that P1 has their entire hand wrapped around the bar, not just resting in the fingertips. 3 more »

Wednesday:  October 23, 2019

Warm-Up(0:00 – 15:00) Mobility:  Calf/Achilles Smash or Floss, :90/side 3 Steady Rounds 5 Burpees over a Wall Ball 10 Wall Balls 1 Lap run Strength/Skill(15:00 – 30:00) Pausing Front Squat (3 second pause in the bottom):  4×3 at a moderate weight WOD(35:00 – 59:00) Fitness 6 Rounds of: Minute 1:  15/12 Cal Row (Rest Remaining) more »

Tuesday:  October 22, 2019

Warm-Up(0:00 – 15:00) Mobility:  10 Front Rack Elbow Pointers: with an empty bar in the front rack and hand wrapped around the bar, athletes alternate driving their elbows up around the bar to loosen up the front rack position. 3 Rounds :20 Max Lateral 5-yard shuttles, Rest :10 (start slow and increase speed of the more »

Monday:  October 21, 2019

Warm-Up(0:00 – 15:00) Mobility:  Scapular retraction:  Use a light band and accumulate 2:00 worth of banded scapular retraction.  Be sure to squeeze your scaps together at the endpoint of the retraction (think of trying to hold a piece of paper between your shoulder blades). https://www.youtube.com/watch?v=lrREz1gdAfs 2 Steady Rounds 12 Ring Rows 12 Lunge and Twists more »

Friday:  October 18, 2019

Warm-Up(0:00 – 15:00) Mobility:  Banded overhead stretch 2:00/side 3 RDS 10 Jumping Air Squats 8 Kip Swings 6 Dive Bomber Push Ups Primer(15:00 – 30:00) (The goal of the primer is for you to feel the movement transitions, make a game plan based on feel, and get the body ready for the workout ahead – more »

Thursday:  October 17, 2019

Warm-Up(0:00 – 15:00) Mobility:  20 Shoulder Swimmers. Athletes lay face down on the ground with hands behind their back. They then bring their arms out to the side and then overhead, slowly going back and forth like an upside-down snow angel. 3 Steady Rounds 12 Lunges (RD1)/DB Goblet Hold Lunges (RD2)/DB Front Rack Lunges (RD3) more »

Wednesday:  October 16, 2019

Warm-Up(0:00 – 15:00) Mobility:  Single LAX Ball Trap/Scap Smash, :90 per side 2 Steady Rounds :45 Handstand Hold (or pushup plank position) 15 Banded Good Mornings 20 Walking Lunges Strength(15:00 – 30:00) Push Jerk 4×3:  Heavy across all four sets WOD(35:00 – 50:00) Fitness AMRAP 15 Minutes 9 Box Step Ups 10 KB Swings 11 more »

Tuesday:  October 15, 2019

Warm-Up(0:00 – 15:00) Mobility:  Saddle Pose, 2:00 total increasing ROM throughout EMOM 8 Minutes (alternating movements) :40 of Single or Double Unders (even minutes – starting at 0) 3 Empty Bar Bear Complexes (odd minutes) (squat clean + push press + back squat + back rack push press) With the remainder of Bear Complex minute, more »

Friday:  October 11, 2019

Warm-Up(0:00 – 15:00) Mobility:  Banded pigeon pose 1:30/side followed by banded overhead distraction :60/side 2 Rounds 10 Good Mornings (PVC rounds 1 Empty Bar round 2) 5 burpees 10 cal row (at a conversational pace) Primer(15:00 – 35:00) (The goal of the primer is for you to feel the movement transitions, make a game plan more »

Thursday:  October 10, 2019

Warm-Up(0:00 – 15:00) Mobility:  Rotator Cuff Smash w/ Single LAX Ball, :90/side On a 7 Minute Clock 3 Rounds 12 Pause Squats/Goblet Squats/S-Arm DB Thruster* 12 S-Arm DB Hang Clean and Jerks With the remaining time, Max Duration Hanging L-Sit Hold *Pause squats round 1, DB goblet squats round 2, and DB thrusters round 3 more »

Wednesday:  October 9, 2019

Warm-Up(0:00 – 15:00) Mobility:  Calf/Achilles Smash, :90/side Run 400m (3 laps) Bear Crawl 100’ Crab Walk 100’ 20 Lunge and Twists Strength(15:00 – 35:00) 2 Power Clean + 2 Hang Power Clean:  6×2 increasing (1 “rep” is 2 PC followed by 2 HPC – Touch and Go reps are encouraged here) WOD(40:00 – 55:00) Fitness more »

Tuesday:  October 8, 2019

Warm-Up(0:00 – 15:00) Mobility:  Banded Internal/External Shoulder Rotation, 10 reps per arm: athletes attached 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. 3 Steady Rounds 12/8 Calorie Bike/Row/Ski more »

Monday:  October 7, 2019

Warm-Up(0:00 – 15:00) Mobility:  1:00 Dead Hang from pull up bar Run 200m 20 Hollow Rocks Then, 3 Rounds of: 10 Lunge and Twist 10 Pause Air Squats (round 1) Pause OH Squats (round 2) Power Position Squat Snatches (round 3) Strength(15:00 – 30:00) EOMOM 10 (5 total sets) Squat Snatch: 1 x 3 at more »

Friday:  October 4, 2019

Warm-Up(0:00 – 15:00) Mobility:  Banded Hip Extension Stretch, 1:30/side Weakness Warm Up Pick your weakness and have at it: 50 Bar Facing Burpees (or bar over) 70/50 Calorie AAB Row, Run, or Ski 1 Mile Strength(15:00 – 30:00) Deadlift:  5×3 increasing WOD(35:00 – 55:00): Fitness AMRAP 20 Minutes 15/12 Calorie Row/Bike/Ski 20 Step Ups 15 more »

Thursday:  October 3, 2019

Warm-Up(0:00 – 15:00) Mobility:  Banded Overhead Stretch w/ External Rotation, :90/side Row 300m, Then 2 Rounds 15 Kip Swings :45 Handstand Hold/Push Up Hold/or Plank Strength(15:00 – 40:00) Every 3 Minutes for 15 Minutes 5 Strict Press (Heavy) WOD(45:00 – 55:00) Strict 10:00 Time Cap Fitness 21-15-9 Ring Rows 30-20-10 Sit-Ups 21-15-9 DB Push Press more »

Wednesday:  October 2, 2019

Warm-Up(0:00 – 15:00) Mobility:  Glute Smash w/ single LAX ball, 1:30 per side 3 Steady Rounds 15 Russian KB Swings 53/35lbs or heavier 15 Perfect Push Ups Strength(15:00 – 30:00) 2 Power Clean + 2 Front Squats:  6×2 increasing (1 “rep” is 2 PC followed by 2 Front Squats – Touch and Go reps are more »