06.02.2023

 
Wendler  
deload- back squats
5 reps @ 40% 
5 reps @ 50%  
5 reps @ 60%
 
WOD
"This is a Sprint"
500m row
30 burpees
time cap 6:00
 
then- not for time but for quality
3 rounds
5 single are Turkish sit ups- right

1 Turkish get up- right

100' overhead carry- right

then all on the left side
build load to a heavy KB 

02.24.2023

Primer
2 rounds for quality
15 Turkish Sit-ups- with one plate- focus on pressing tall
10 Windmills [5 each side]- with one DB- focus on stability
10 slant board squats


WOD
"Sweat Fest"
Every 4:00 for 24:00
10 cals bike
20 air squats- on the even rounds
10 sit ups- on the odd rounds
15 cals row

09.12.2022

Warm up
https://www.instagram.com/p/CHvhxIBnzdS/
https://www.instagram.com/p/CHqV-H1HoSA/

10 reps of each of the flow
1. shoulder circles both forward and back
2. twists
3. swimmer (Michael Phelps)
4. around the world
5. side reaches
6. yoga push ups
7. standing straddle hold for 10 seconds
8. standing straddle both hands on left side for 10 sec. and then right side for 10 sec.
9. in a lunge, thoracic rotations to the right side
10. grab back foot and stretch for 10 seconds (or half kneel stretch) right side
11. straight leg stretch and move the foot around for 10 seconds right side
12. modified pigeon stretch for 10 seconds right side
Repeat #9-12 on the left side


Option today for a recovery WOD instead of class wod.



Strength
3 sets
landmine RDLs x 10 each side https://youtu.be/_FggCDeGW4E
landmine rows x 10 each side




Primer
All Posts • Instagram
2 rounds for quality:
15 Turkish Sit-ups- with one plate- focus on pressing tall
10 Windmills [5 each side]- with one DB- focus on stability
15 Hollow Plank Sliders- with a scooter or on the floor no slider- focus on rigid body lines





WOD
"The Hammer"

8 rounds
4 strict handstand push ups
7 back squats 115/75 95/65*

cash out 40 burpees

*barbell is taken from the floor

09.30.2021

Warm Up
2 rounds
banded lateral walk right x 10 steps + 3 sets of cha-cha
banded lateral walk left x 10 steps + 3 sets of cha-cha
Kang squats x 5 reps
Yoga push ups x 5 reps



Strength
deadlift 5 sets of 3 @ 85%
goblet 1.5 squats 3 x 10 reps
Turkish sit ups 4 x 8 reps
*we did this same strength set on 9/13




WOD
"Layers"
16:00 AMRAP
15/12 cal bike
12 TTB or hanging knee raises
9 SDLHP 115/75 95/65
6 bar facing burpees

12-16-2020

Warm up
3 rounds

banded hip thrusts x 20
reverse snow angels x 15
calf raises x 10



Strength
3 sets

A. front foot elevated drop back lunges x 8/side @ 21X1
B. hip hurdles x 10/side
C. half kneeling DB lift and chop x 6/side



WOD
"Ring the Bell"
30-20-10
sumo deadlifts 185/135 155/115 135/95
15-10-5
toes to rings


AT home

WOD
"Ring the Bell"

4 rounds
3:00 running clock
10 sumo deadlifts
8/side Turkish sit ups
6/side single arm devil's press
in remaining time either OH DB hold or wall sit
rest 1:00


Cool Down
2:00 seated straddle
1:00 Jefferson curls

04.06.2020

Warm Up
2 rounds10 skaters
5 push ups with a stop at the bottom and do a prone W raise with the arms
5 burpee to a sumo squat jump
10  1 1/4 cyclist squats


Super Set
3 sets
8 sumo stance good mornings 
8 Turkish sit ups


WOD

"Legs for Days"
Squat/lunge complex complete the following unbroken for quality:

Squat
Squat
Right leg forward lunge
Left leg forward lunge
Right leg lateral lunge
Left leg lateral lunge
Right leg reverse lunge
Left leg reverse lunge

Rest 1 min x 10 rounds holding a DB/KB or weighted bag or other weighted object

3 rounds:

10  pistols (5/side) or touchdown squats
5 left leg Romanian DL
5 right leg Romanian DL

For the Deadlifts hold DB/KB in each hand or barbell - if no equipment fill 2 shopping bags with books/weight so they’re even and hold one in each hand

05.15.19

Warm Up
400m run
then 3 rounds
5 banded chops each side https://www.instagram.com/p/BxPr_LCFBmU/ (video #2 on here)
DB complex starting in a plank position: row right side + push up + row left side + push up, 2 x power clean, 3 x single arm push press/side (add load each round)
Hollow body flutter kicks x 10




Primer:
3 rounds:

A. hip thrusts x 12 reps at a lighter load for good positioning.
https://www.instagram.com/p/BumouKIlpz9/
The goal with this exercise is to get the posterior chain (glutes, hamstrings) to extend the hip, not the lower back. Get the ribs down to establish neutral core positioning.

B. Turkish sit ups x 10 reps- hold KB in each hand - extended overhead the entire sit up
C. ISO hold of your choosing x 30 seconds


WOD
5 RFT
12 DB deadlifts 50/35 35/20
9 DB hang power cleans
6 DB thrusters
45 second plank hold- option to hold on low rings