09.23.2023 Partner WOD

WOD
"Dumbbell Inferno"

With a partner complete as many reps as possible in 30 minutes

100' Front Rack Dumbbell Walking Lunge
90 AbMat Sit Ups
80 Dumbbell Deadlifts
70 Push Ups
60 Dumbbell Hang Power Clean
50 Pull Ups
40 Dumbbell Front Squats
30 Toes to Bar
20 Dumbbell Shoulder to Overhead
10 Synchronized Burpees

02.13.2023

Gymnasty WOD
4 Rounds, Each For Time (rest 1:1)
5 Box Pike HSPU
4 Box Pike Shoulder Taps
3 Box Pike HSPU
1 Around The World On Box https://youtu.be/zSFLpR2EMvg

 
 
Strength
Push Press
5 x 3 reps build load
between sets 50 feet each side suitcase carry- heavy

WOD
"Dead Weight"
DB deadlifts x 40 reps
DB hang power cleans x 30 reps
DB shoulder to overhead x 20 reps
DB devil's press x 10 reps

RX 50/35  IN 35/25  SC 25/15

11.19.2022 Partner WOD

Warm Up
3 rounds
10 KB swings- light
10 KB goblet squats
10/leg bodyweight rear foot elevated split squat
25 seconds tall plank shoulder taps




WOD
"Three Stages"

with a partner
on the 0:00
8 power snatch, 4 rope climbs 155/105 115/85 95/65
6 power snatch, 3 rope climbs
4 power snatch, 2 rope climbs
*each person completes total number of snatches listed, rope climbs are split*

on the 15:00
3 rounds
32/28 cals row
10 DB shoulder to overhead each person 50/35 35/20
*divide cals, each person completes the 10 reps S2OH

on the 30:00
3 rounds
9 bar muscle ups
15 DB box step overs 50/35 35/20
21 box jump overs 24/20"
*divide reps however you choose*

10.20.2021

Warm Up
2:00 cardio choice
2 rounds
banded shoulder extension x 30 seconds https://youtu.be/0AwaciVAhgg
prone swimmers x 5
plank to down dog x 10

Strength
Super set
A. Strict press
5 sets of 3 reps building load- start at 60%

B. DB step ups
5 sets of 10 reps- build load from single DB to dual (5 steps each side)


WOD
"Carry On"
20:00 EMOM
min 1- 9 DB deadlifts + 6 DB hang power cleans + 3 DB shoulder to overhead
min 2- run recover 200m

05.20.2020

Warm Up
3 rounds
10 alternating lunges
10 alternating single leg v-ups
10 sprawls- burpee, no push up



Mobility
https://www.instagram.com/p/B6WKPdZnII-/
A. externally rotate overhead press x 8 reps/side slowly
B. TGU to the hand x 4 reps/side slowly
C. tall plank in/outs x 8 reps/side
D. Cuban press with PVC- not part of the video x 10 reps


EMOM 10:00
min 1- 10 DB bicep curls- two hands on one DB + 5 push ups
min 2- 16 skaters- 8 each side
then

EMOM 9:00
min 1- lat pull overs x 10 reps
min 2- DB pull thrus in a plank position x 8 reps (4/side)
min 3- TGU x 2/side


WOD
"High Step"

12-10-8-6-4-2
Single DB step ups
DB Shoulder to overhead or barbell 95/65 75/55

02.22.18

Warm Up: Band Assisted Pec Stretch x 30 seconds per side Band Assisted Hamstring Floss x 30 seconds per side

Yellow bands complete T/Y/I banded pulls x 10 reps each Inchworm + Scap Push-Up + Press-Up x 5 reps

Ring-Rows x 10 reps- making sure to activate lats and then row- keep the rings parallel like a bar

Two sets of:

Assault Bike x 10 calories Medicine Ball Carry x 50′ (hold a medicine ball overhead as you walk 50′)

Skill: Romanian Deadlift with a barbell

Every 2 minutes, for 8 minutes, complete (4 sets): Romanian Deadlift x 6-8 reps- start with light load or empty barbell.

WOD

Row 1K

rest 1:00

3 Rounds of

12 DB shoulder to overhead  50/35   35/20

100feet (4 lengths of the bigger part of the gym) Farmer Carry

rest 1:00 after each round