07.10.2023

Strength
Tempo front squats
5 sets of 5 reps @ 60% with tempo 2211
 
 
A.  4 sets of 3-position clean + 1 split jerk
(hang clean, hang clean below the knee, floor)@ 65-70%

B. 3 sets of power clean + clean + jerk @72-78%
 
C. 5 sets of
clean + jerk @82%+
build load while maintaining form
 
 
Finisher- 3 sets, you pick load

A. KB halo + Cossack x 8 on right and 8 and left
B. KB swing to a goblet hold, then curtsy lunge x 8 each side
 
 
 

01.10.2022 Members of the Month WOD

Warm Up
2 rounds
20 alternating walking lunges
10 barbell high pulls
10 barbell strict press
1:00 cardio choice


Strength
barbell hip thrusts
3 x 8 reps @ 85% of your DL max
*between sets perform 20 banded lat pull downs + 5 scap pull ups


WOD
Koskey 20:00 EMOM
min 1- 15 KB swings 53/35
min 2- 20 wall balls 20/14
min 3- 20 sit ups
min 4- 15 push press 95/65 75/55
min 5- 12/10 cals bike

10.16.2021 Partner WOD

Warm Up
2 rounds
200m run
10 single leg RDL with light weight- 5 each side
10 half kneeling KB single arm press- 5 each side
10 stagger stance good mornings with empty barbell

Mobility:
Part One: shoulders and rotator cuff https://www.instagram.com/p/BtogGGPnJbN/


1. Isometric ER with yelllow mini-band x 3 sets of 10 sec hold
2. Mini-band press x 10 reps
3. Mini-band ER x 10 reps
4. Pulsing ER with OH reach x 10 reps
5. Overhead ER x 10 reps


Part Two: Low back stretches https://www.instagram.com/p/Bj8VXjtn-7d/
Do 10 reps of each stretch
1- Rock backs
2- Quadruped lifts
3- Down dog rockers
4- Dead bugs
5- Cat Camel


WOD
"Would you?"
with a partner
13:00 AMRAP
"You go, I go"
9 power snatch 95/65 75/55
8 KB goblet box step ups 53/35
7 TTB or hanging knee raises

Rest 3:00

6 rounds for time
Run 200m
10 KB swings 53/35
5 pull ups

11.26.2020 Happy Thanksgiving

Partner Thanksgiving WOD

10:00 AMRAP
Person A completes as many rounds of 10 feet shuttle runs until Partner B is done
Person B completes one round:
KB swing x 8
push up x 7
goblet squat x 6
v-ups x 5
DB/KB snatch x 4 (2/side)


ABs
3 sets
hollow hold x 20 seconds or move to a bent knee hollow hold
10 windshield wipers (5/side)
20 bicycle crunches (10/side)

02.13.2020

Warm Up
10 cals bike or row
5 deep squat progressions
10 cals bike or row
60 seconds over/under a band across the rig
10 cals bike or row
5 deep squat progressions
30 seconds bear crawl


Super Set x 3 sets

single leg posted RDLs x 10 each side with tempo 3111
deadbugs- slowly- x 10/side


Skill:  sumo deadlifts  https://www.instagram.com/p/B8AFYVBBzFs/
Key points:
Sit back
Knees out
Chest up
Push through heels
Be patient off the floor - especially important with sumo
Fairly vertical shins form front and side views
Bar skims legs
Leg press off the floor

8-6-4-2-2 reps
50%,60%,70%,80%,85%


WOD

For Time
3 rounds
round one:
14 (7/side) tall kneeling to standing with KBs front racked  https://www.youtube.com/watch?v=gzNHWAOVcH0   35/26   26/18 or use DBs
20 KB swings  53/35
300m row
round two:
14 tall kneeling to standing
30 KB swings
400m row
round three:
14 tall kneeling to standing
40 KB swings
500m row

06.21.19

Warm Up
2:00 Cardio choice
10 half kneeling KB press/side
5 lateral box step ups/side
10 glute bridges with feet on box
1:00 Cardio choice
10 KB swings
5/side Cossack squats
10 glute bridges with feet on box


Primer:
2 sets of 3 reps jerk dip @40-50% https://www.catalystathletics.com/exercise/414/Jerk-Dip/
then...
2 sets of 3 reps jerk balance @ 40-50% https://www.catalystathletics.com/exercise/193/Jerk-Balance/



Skill: presses

8 sets of 1+ 1+1
push press + push jerk + split jerk
rest 60 after each set
build load

WOD
10:00 AMRAP
20 KB swings 53/35
10 high plank KB pull thrus https://www.youtube.com/watch?v=T8ERO1P7hXk
Rest 2:00
10:00 AMRAP
50m (pylon and back) backwards sled pull 3/2 plates
100m farmer carry- 1 KB front racked, 1 KB OH

02.13.19

Warm up

400m row/bike

10 empty bar thrusters
10 dead bugs

300m row/bike

10 KB swings

10 2- legged pistols keep knees and feet together as you squat

200m row/bike

5 x the kip cadence complex: 2 kip swings + 2 knees to chest + 2 ttb




Mobility https://www.instagram.com/p/Bs63CMsAfNe/

T-spine foam roll x 1:00
T-spine extensions x 3-4 extensions on three different spots
T-spine overhead mobilizations x 10 reps
Heel sit thoracic rotations x 10 reps/side
Deep squat progressions x 10 reps with single arm raises only, no standing in between each one




WOD
For Time
30 TTB- sub hanging knee raises
10/8 cals bike
40 KB swings 53/35
8/6 cals bike
50 wall balls 20/14 to 10' target men and women
10/8 cals bike
40 KB swings
8/6 cals bike
30 sit ups

Post WOD abs
3 sets of
10-12 kneeling pallof press each side
rest 15 seconds
12 ab roll outs- you can use the yellow scooters for this or a barbell with plates