12.21.2022

Warm Up
2 sets
1:00 bike or row
15 banded lat pull downs
5 each side perfect stretch
5 PVC OHS
5 PVC Cuban press


Mobility- overhead
1. prone behind the neck press x 10 reps
2. prone PVC lift offs x 20 reps
3. KB arm bar stretch x 30 seconds each side
https://youtu.be/WgVycA0ODac


WOD
"Up Down"
15:00 EMOM
min1- 13/10 cals bike
min2- 10 TTB or hanging knee raises
min3- 4 overhead squats + 4 shoulder to overhead 115/85  95/65  75/55

at 16:00 complete 4 rounds for time
13/10 cals bike
10 TTB
4 OHS  115/85  95/65  75/55
4 S2OH

10.04.2022

Warm Up
One round
https://www.instagram.com/p/CMAupVrn7WW/
10 Xiaopeng Circles
▪️10 IYT + other letters
▪️20 Wall Supported Dead Bugs
▪️10 Squat Pulses
▪️10 Hip Airplanes
run 200m easy


Primer
2 sets

RNT split squats x 10 per side https://youtu.be/tUBw2PsECM4

weighted box step ups x 5 per side

squat hold 2:00



Strength
front squats or goblet squats
sets 1-3 empty barbell or goblet squats, 5 reps @ 32X1
sets 4-6 front squat with load at 40-50% or goblet squats, 5 reps no tempo


between sets
5-8 reps push ups

WOD
"Monster Cookie"
For Time
25-20-15
cals row
S2OH 95/65 75/55 45/35
2:00 Rest
20-15-10
cals row
S2OH 115/85 95/65 75/55
2:00 Rest
15-10-5
cals row
S2OH 135/95 115/75 95/65

03.26.2021

Warm Up
2 rounds
10 hip bridge walk outs
10/side single leg hip bridges
5 push ups
4 shoulder taps each side
3 yoga push ups


Mobility
6 deep squat progressions
30 second thread the needle-moving to both sides
30 second child's pose to cobra
30 second table top hold
4/side perfect stretch



Strength
back squats
3 reps @ 65%
2 reps @ 70%
2 reps @75%
1 rep @ 80%
1 rep @ 85%

WOD
"Boxed Up"
6 rounds
4 S2OH 155/105 115/75 95/65
7 push ups

rest 2:00

6 rounds
4 clusters 135/95 95/65 75/55
7 box jumps 24/20"


If time remains:
Core Builder https://www.instagram.com/p/CHQY4Zrr7vS/
3 sets:
20 lying Leg raise to DB
20 Leg Lifts over DB
20 Weight DB sit ups
20 Hip Dips (10/side)
20 toe touch + knee to elbow + knee cross body (10/side)Rest 1-2 min between sets

02.10.2021

Warm Up
2 sets
50 single unders
prone glute leg lifts x max effort https://www.instagram.com/p/CKefsyXhEVv/
15/side elevated single leg glute bridge/leg on parallette https://www.instagram.com/p/CKZqbCVFxJC/
10 alternating concentric only pistol squats to parallette


then..
cross walk with light DBs x 30 seconds
banded lat pull downs with a 5 second pause at the hips x 10
bird dogs x 10/side with a 10 second pause at the last rep


Primer
4 sets/leg
use a single DB
2 Cossack lunges
2 Curtsy squats
2 Reverse lunges
all @2121/leg
between sets complete an OH carry or hold 30 seconds each side


WOD
"Happy Together"
every 5:00 for 20:00
18/13 cal bike or 22/17 cals row
10 bar facing burpees
10 S2OH 139/95 115/75 95/65

Cool down
seal pose x 1:00
supine twist x 30 seconds/side
child's pose x 1:00

03.07.2020

Make up Strength/Skill


WOD:
For Time
1,2,3,4,5,6,7,8,9,10
deadlifts
hang power clean
S2OH

RX= 95/65
INT= 75/55
SC= 65/45