10.11.2021

Warm Up
3 sets (6:00)
start on the right side only for all three movements
20 seconds hip thrust clam shells https://youtu.be/lvawnbArvng
20 seconds quadruped thoracic rotations
20 seconds greatest stretch alive
repeat for the left side




Warm Start- 2 rounds, one with empty barbell and then light load
5 Kang squats
5 presses from behind the neck
5 hang power cleans
5 tall cleans


Strength- super set
bench press 5 x 5 reps @73%
KB or DB farmer carry 4 x 40m- heavy


WOD
"Three Bears"
For Time
3 bear complexes 95/65 75/55 45/35
400m run
3 bear complexes 135/95 115/75 75/55
500m row/ 425m row
3 bear complexes 155/105 135/95 95/65
18 cal bike/ 14 cal bike

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

01.17.2020

Warm Up
2 rounds:
250m row
10 KB sumo deadlifts
10 single side KB deadlifts
10 KB swings
5/side seated hip hurdles with your KB https://www.instagram.com/p/B3xiHeRA-iS/ (1st part of video)



Skill: Landmine series
3 sets building load
Each exercise is 8-10 reps per side
1. standing single side landmine press
2. landmine lateral chops per side  https://www.youtube.com/watch?v=537yFJiMJ_E
3. single side landmine RDL per side  https://www.youtube.com/watch?v=rzJse5Ds98k


Mobility for Deadlifts

https://www.instagram.com/p/Bvxz5Xxj4Yf/
as a group: perform 5-8 reps each side of each exercise or 15 second hold each side

1. knee to chest
2. piriformis stretch
3. prone quad stretch
4. adductor rocks
5. multiplanar hip flexor stretch - 3 positions each side
6. child's pose
7. wall squat



WOD- not for time, for quality
Deadlifts
10,8,6,4,2
%=50, 60, 70, 80, 90

after each round of deadlifts perform:

50 feet dual overhead KB carry
50 feet dual front rack KB carry
50 feet KB farmer carry
*use the same weight on the carries

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