07.29.2022

Warm Up
2 sets
5 ring rows
10 barbell good mornings
25 feet spiderman lunges
20 glute bridges
20 banded lat pull downs




Primer https://www.instagram.com/p/CcGFnsZA2Zu/
A. 10 Cossack squats (5/side)
B. 10 each side x 90/90 hip switches
C. 30 second active frog pose
D. 30 seconds bottom of the squat transfer



Strength
5:00 EMOM
front squat x 1 rep @80%




Cleans
A. tall jerks 3 sets of 5 reps
B. jerk balance 3 sets of 5 reps
C. every 2:30 for 6 sets
pause clean + clean + jerk @ 75%




Accessories
3 sets

5 Turkish sit ups right side
1 Turkish get up right side
100 feet OH carry right side
repeat on left side
*challenging weight and increase load per round

01.26.2022

Warm Up
2 sets
5 ring rows
10 barbell good mornings
25 feet spiderman lunges
20 glute bridges
20 banded lat pull downs




Strength
hip thrusts
3 sets of 5-6 reps @ 90% your DL max

AT Home- DB single side hip thrusts 5-6 reps each side

between sets complete one round
5 Turkish sit ups right side
1 Turkish get up right side
100 feet OH carry right side
repeat on left side
*challenging weight and increase load per round



WOD
"Lancelot"
5 rounds
2:00 AMRAP
20 cals bike
max reps air squat with vest or plate
Rest 2:00

10.08.2021

Warm Up

3 rounds
40 jumping jacks
25 feet quadruped crawl forward
25 feet quadruped crawl backward
30 second reverse plank bridge (table top)
5 scap push ups

WOD

retest Test 6-muscle endurance

5min AMRAP
Turkish get ups- alternating arms every 2 reps 35/26
rest 60 seconds
4min AMRAP
quadruped crawl for distance or handstand walk for distance ( 25 feet= 1 rep)
rest 60 seconds
3min AMRAP
v-ups or tuck ups
rest 60 seconds
2min AMRAP
beast to alternating leg through
rest 60 seconds
1min AMRAP hand release push ups

Cool down
30 seconds thread the needle each side
30 seconds mixed grip passive hang on rig each side- (switch your grip)
1:00 child's pose

08.30.2021

Warm Up
2 rounds

200m run or row
5/side plate drop back lunges- one foot on a bumper plate and reverse lunge
20 second/side single leg wall sit
50 feet perfect stretch walk - lunge, forearm on the floor, then thoracic rotation, then straight leg stretch


Mobility:
parallette shoulder extensions x 10 reps
banded glute bridges x 20 reps
banded ankle distraction x 30 seconds each side
wrist stretches x 30- 60 seconds

Primer
20 TGU for time (10/side) 53/35 35/26


WOD
"Backwater"
12-9-6-3 power snatch
3-2-1-1 rope climbs
50m sled pull

RX 95/65 115/85 135/95 155/105
IN 75/55 95/65 105/75 115/85
SC 45/35 65/45 75/55 95/65

*rope climbs sub= up/downs x 2 per 1 climb or burpee pull ups x 2 per 1 climb
sled pull- add two plates to sled

12.04.2020

Warm up
3 rounds
10 curtsy lunges
10 DB muscle snatch each side-light load
20 second side plank hold/side


Home Weightlifting
A. back squat + back squat jump 5 sets of 3 + 1
B. step ups with a 3 second eccentric 2 sets of 10 reps/leg
C. single leg RDL 4 sets of 5/leg with a 3 second eccentric



Strength
back squat
5 reps @ 55%, 60%, 65%
1 rep @ 81%, 83%, 85%

Handstand Skills
6:00 EMOM
min 1- handstand hold or kick to handstand on wall x 5 reps
*put feet together before making contact with the wall. Contact the wall softly if possible

min 2- wall facing handstand marching x 20 reps total or marching with feet on the cooler


WOD
"Lift Up"
20 Turkish Get Ups for time- use 53/35 if you can

scale load as needed but I want a challenge where you will take 6-8:00 to finish the reps


Finisher
3 sets
30 second DB leg lowering
10 Cossack squats (5/side)
20 plank DB pull thrus (10/side)
30 seconds hollow hold- add a DB for extra challenge
10 wide stance DB Romanian deadlifts
20 tall plank knee to elbow (10/s)
rest 1:00

07.11.18

Warm Up800m run banded lateral plate step ups x 10 each banded hip bridges x 15 reps banded psoas march x 20 reps (10 each side) reverse MB (or slam ball) throw- toss ball behind you over your head- get full extension of the legs and hips x 10 reps

Primer: shoulder warm up https://www.instagram.com/p/BkA3pfABgep/?taken-by=marcusfilly 5 KB Strict Press + 20m Single Arm Rack Carries then... DB Front Raise x 10 use no more then 8# in each hand + 20m single arm rack carry DB Lateral Raise x 10 + 20m single arm rack carry DB Rear Raise x 10 + 20m single arm rack carry

Skill: bench press

5-3-3-1-1-1 60%-70%-75%-80%-85%-90%

WOD

15:00 Grinder- not recorded for reps, just move efficiently

6 reps each side single arm kneeling KB press

3 reps each side Turkish get ups

6 reps each side Alternating KB bent over row with mini-band https://www.youtube.com/watch?v=wS13dFkL-Qo&feature=youtu.be&utm_source

6 reps Burpee to a KB goblet squat

https://www.youtube.com/watch?v=qZ09Z-A-XtA&feature=youtu.be&utm_source