10.02.2023

Strength
A. 3 sets of ring rows x 10 reps @ 20X0
then 
3 sets
B. DB pull overs x 12-15 reps  https://youtu.be/MnIT9RwD83U
C. DB curls x 12-15 reps

Clean Primer
5:00 EMOM
1 rep power clean & jerk 
build load from 65% 




WOD
"Must Have"
14:00 AMRAP
15/12 cal row
5 power clean & jerks 185/125
15 pull ups
30 DUs

07.19.2023

Strength
3 sets
A.  DB floor press x 10-12 reps @20X1
B.  wide grip strict pull ups x 6-10 reps
C.  DB curls- start with hammer curl up then reverse curl down x 8 reps @2020

WOD
"Bear on the Run"
10:00 AMRAP
100m run
one bear complex  135/95  115/75  95/65
*Bear Complex
1 power clean
1 front squat
1 push press
1 back squat
1 push press
 
then partner up for reverse sled drags
each pair will need to complete 300m reverse sled drag- walk backwards
switch at the 50m(fence) 
load is your choice- be able to complete 50m unbroken!

03.31.2022

Warm up
2 sets
1:00 row
20 banded lat pull downs
10 DB strict press
10 DB windmills



Lats to Fly
20 reps prone PVC lift offs
then
3 sets
A. 10 x hollow rower sliders- begin in hollow body, feet on the seat of the rower, and open and close shoulders to gain movement. Do NOT bend or pike at hip or sage in the middle. Fingers spread and hands turned about 5-10 degrees

B. 10 x hanging active shrugs for pull up strength- full grip on the pull up bar, hands just outside the shoulders. Active means create space between our ears and our shoulders by pulling the bar down. Ribs are tucked.


Strength
3 sets of 8 reps seated Z-press
3 sets of 8 reps each side DB curls



WOD
"Back to Back"
15:00 EMOM
min 1- shoulder to overhead x 8 reps 135/95 115/75 95/65
min 2- burpee box get overs x 8 reps 48"/40"
min 3- KB swings x max reps* for 45 seconds 53/35

*record reps*

0.19.2022

Warm Up
2 sets
8 Cossack squats
8 sumo inchworms
10 goblet good mornings- light
30 second handstand hold
10 sets of 3-position arch



Strength
Week *- deload
 Deadlifts—40%x5, 50%x5, 60%x5

Super Set - 3 sets
A. T-bar row using a green band on the landmine barbell x 10 reps https://youtu.be/-4DgImN_G7o
B. Wide grip pull ups x 5- you can band these as well and still practice the wide grip

Super Set- 3 sets
A. seated sled pull x 50 feet
B. donkey kicks to a box x 30 seconds- sub a stack of plates instead of box


At Home Strength
3 sets
A. DB floor press @21X0, 6-8 reps
B. DB push ups x 8-12 reps

3 sets
C. plank to downdog x 8-10 reps
D. seated DB Arnold press @ 20X1, 10-12 reps https://youtu.be/UgvvMUtGUG8



WOD
#justadumbbell
For Time
8 Sets
10 Curls RT/LT arm
10 Shoulder Press RT/LT Arm
10 Bent Row RT/LT Arm

12.05.2021 Swim WOD

Meet at 9:15am at 6545 Flying Cloud DR, Eden Prairie

Swim Chipper

18:00 AMRAP

30 Alternating DB snatch

50 yard swim

20 single DB thrusters

100 yard swim

10 each side DB curls

150 yard swim

01.08.2020

Warm  Up
2:00 cardio choice
2 rounds:
12 band resisted deadbugs (6/side)  https://www.youtube.com/watch?v=G97izxEjMds&feature=youtu.be
10 tempo single side racked DB front squats  (5/side with 4 second descend)
8 pausing frog bridges- laying on the ground, put feet together in butterfly position with DB across the hips.  Ankles close to the butt.  Raise the hips with a 2 second pause at the top of the bridge

Mobility:
Couch stretch x 30 seconds each side
ankle stretch x 30 seconds each side- push knee over toes with foot flat on floor


Skill: back squat Day 11
5 reps @ 65%
3 reps @ 75%
2 reps @ 80%
1 rep @ 90%
1 rep @ 92.5%

between sets of back squats perform single leg RDLs x 5 reps each side
use a moderate KB weight

then..

5 sets of
5 reps DB curls
5 air chair swings or 5 hollow positions with a box https://www.instagram.com/p/B5TK2A9AwUS/

OHS mobility:  https://www.instagram.com/p/B6V8iamHNZ8/
A.  Squat Y's x 5 reps each side
B. Lat eccentrics x 10 reps slow tempo



TTB drills:
https://www.instagram.com/p/B3urXsDABCw/
https://www.instagram.com/p/B5TK2A9AwUS/

Key Points:
1. Pull into hollow as hips hinge into pike
2.  Pull down on bar through entire skill to create tension
3.  Palms press down on rig, lats fully engaged
4.  Neutral head
5.  Drive heels down and back fast to repeat next rep


WOD
21-15-9
OHS    95/65    75/55     45/35
box jump overs 24/20"
TTB or hanging knee raises or tuck ups

January Monthly Challenge
Day 8- 16 walking lunges each side