04.20.2023

Strength
Wendler week 2 cycle 2
Back Squats
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%

Super Set x 3 rounds
A.  landmine RDLs x 8/side
B. Cossack squats x 6-8/side *option to add load
C. banded pull aparts x 30 reps

WOD
"The Filly"
not timed- go for quality
1-2-3-4 Turkish get ups each side 50/35
2-4-6-8 single arm devil's press each side  50/35
4-6-8-10 KB or DB deadlifts- dual
6-8-10-12  V-ups

09.08.2021

Warm Up
2:00 Cardio
3 sets of:
10 x push up T https://vimeo.com/130766564
10 x PVC pass thrus
30 sec. 2 arm KB hold OH- light weight
4 lengths of the gym farmer carry- moderate weight



Strength
3 sets
A. split stance DB Romanian Deadlift @30X0 x 8-10/leg https://youtu.be/LBzxZCUZrNA
B. bird dog rows x 8 per arm

then...
3 sets

C. DB front rack reverse lunges @20X0 x 8-10/leg
D. Bench plank DB row @20X0 x 8 per arm https://youtu.be/YWEOQPUnAC4


WOD
"KB Chipper"
For Time
Run 200m
50m KB farmer carry 53/35
20 dual KB deadlifts 53/35
50m KB farmer carry
Run 200m
40m KB farmer carry
15 dual KB deadlifts
40m KB farmer carry
Run 200m
30m KB farmer carry
10 dual KB deadlifts
30m farmer carry



Post WOD
Core + Arms
https://www.instagram.com/p/BsLFmekl2Cc/
3 sets of 6-8 reps each

1. Tall kneeling zottman curls
2. Rower pike ups
3. Standing Hammer curl to press

12.11.2020

Warm Up
3 sets
5 single arm suitcase DB deadlifts R
5 single arm KB cleans R
5 single are KB push press R
30 seconds single arm KB OH carry R
repeat all for left side


WOD
"The Beaster"
optional buy in 1000m row
100 lunges- alternating
90 air squats
80 box jumps or step ups
70 sit ups
60 KB swings
50 KB deadlifts
40 push ups
30 burpees
20 Russian twist each side
10 get ups- candlestick roll out

02.28.2020 Partner WOD

Warm Up
2 rounds

10 cals row or bike
5 banded pass throughs at the bottom of the squat
20 banded pull aparts
then...
2 rounds
5 ring rows
10 slow to fast air squats
20 second plank hold


Mobility

single leg balance x 15 seconds each side
single leg hip flexor kicks x 8 each side
couch stretch x 30 seconds each side
25 feet perfect stretch walk

Primer:
20 goblet squats
20 front rack walking lunges
10/side KB deadlifts- single arm

Rest 1:00 and repeat
*choose a KB weight where you can maintain unbroken sets of each exercise


WOD
with a partner
50-40-30-20-10 cals row
partner A. rows for calories
partner B. completes rounds of the AMRAP
switch whenever

AMRAP

7 push ups

10 pull ups
17 air squats

10.10.18

Warm Up
300m row, bike or run
3 rounds of:
TGU x 1 pre side
Single arm OHS with KB x 3 reps
https://www.instagram.com/p/BohSivHhOYq



Mobility:
Pec Stretch https://www.instagram.com/p/BoZwPlmAsEs
1. against the wall: do 5 reps
2. on a bench: lay on a bench with a PVC and pull your arms overhead. Hold this overhead position for 10-30 seconds before coming back to the start position. Do 5 reps.

3. prone floor angels: do 5 reps


glute activation:  https://www.instagram.com/p/BmwtGtUnhn1 

10 reps of each 
1️⃣Normal width bridges 
2️⃣Feet wide bridges 
3️⃣Feet narrow bridges (🐸 pumps) 
4️⃣Seated clamshells 
5️⃣Supine clamshells 
6️⃣Seated abduction 
 
Primer:
2 sets of:
1.  Bar or ring pull up negatives x 5 reps
https://www.youtube.com/watch?v=jo8-0O6c8SM&list=PLS5lovy8j9XaTsjSh9g3Ue7fEXD2oDDG9&index=25

2.  Inverted rows x 8 reps
https://www.instagram.com/p/BoocE59FMHA/?taken-by=shellie_edington

WOD
For Time
Sled push 100m (pylon and back) heavy-ish weight but no more then 2 spots 
20 alt. pistols
sled push 100m
25 pull ups or seated pull ups from a racked bar
sled push 100m
30 KB deadlifts 53/35 each hand
sled push 100m
35 ring rows or 10 bar muscle ups

04.28.18

Group warm up WOD: Partners 30:00 AMRAP 800m Run- done together 100 KB Deadlifts KB farmer carry to pylon and back- each partner 100 KB front racked walking lunges 100 KB swings *divide reps with one working, one resting unless noted