11.16.2023

Strength
block two- eccentric 
front squats
4 sets of 1 rep @50X1 at 80%
 
 
WOD
"Habanero"
For Time
40 wall balls 20/14
20 alternating DB snatch 50/35  35/20
30 wall balls
20 alternating DB snatch
20 wall balls 
20 alternating DB snatch
10 wall balls

10.13.2023

Strength
Front squats
3 reps @ 70%
2 reps @ 75%
1 rep @ 80%
3 sets of 1 rep @ 85%

WOD
"Hopscotch" 
10:00 AMRAP
6,8,10,12,14...
Alternating DB snatch  50/35  35/20
Shuttle runs- 25 feet =1 rep
 
Finisher- more legs
2-3 sets
10 DB step ups right side
rest 15 seconds
10 DB step ups left side
rest 30- 60 seconds

12.22.2022

Warm Up
 2 sets 
1:00 row/bike/ski 
20L/20R lateral banded walks 
5 inchworms 
barbell front rack squat hold 45/35#, 30 seconds 
5 barbell front squats 45/35#

 
Mobility
2:00 squat hold
14 hip airplanes
14 single leg glute bridges



Strength
Front Squats
3 sets of 8 reps @40% of your back squat max

WOD
"Around"
3 rounds for time
16 alternating DB snatch 50/35  35/20
16 wall balls  20/14
20/15 cals row or 15/11 cals row
10 each side single DB reverse lunges

 

10.22.2022 Partner WOD

Warm Up
3 sets
Death march x 20 steps
Turkish get ups x 3 each side
Hollow body bounces x 30 seconds youtube.com/watch?v=viSkNqKBjLU&feature=youtu.be

Squatober
1. RNT split squats x 10 each side with weight
2. wall sit in a squat 1:30
3. banded step outs x 30 each side


WOD
"Time to Cap Me!"
with a partner
25:00 time cap
100 box jumps 24/20"
100 front squats 75/55 45/35 or a goblet
100 alternating DB snatch 50/35 35/20
on the minute, starting at 0:00, 4 burpees each person at the same time
*one work, one rest

07.22.2022

Warm Up:
2:00 cardio choice
2 sets

yoga push ups x 5  
PVC Cuban presses x 10 
half kneeling single arm KB strict press x 6/side
KB goblet squats with a 3 second pause at the bottom x 10

and then …

one set
Bird Dogs x 10 reps
Medicine Ball Hamstring Curls x 10 reps
Reach Thrus x 5 reps https://www.youtube.com/watch?v=HTIvqzYOEbg&index=5&




Mobility: https://www.instagram.com/p/BtogGGPnJbN/
Rotator Cuff using the yellow mini-bands
1. ISO hold 10 seconds x 3
2. presses
3. external rotation
4. pulsing
5. external rotation overhead


Skill: handstands - practice good stacked position up right https://www.instagram.com/p/B63XgFoHQFv/

4:00 EMOM
1 wall walk + 10 second plank hold

3:00 EMOM

wall facing handstand march x 10 reps each side


HS walk drills: 
1. kick to handstand on wall with hands turned out x 10 repshttps://www.youtube.com/watch?v=a0W7jNwjSRw&feature=youtu.be 
2. Back-to-Wall donkey kicks x 10 repshttps://www.youtube.com/watch?v=yTqwsG79524&feature=youtu.be 
3. Handstand walk parallel to wall x 4 feet in each direction



WOD
"Sweet Like Candy to My Soul"
For Time
6 Bar muscle ups or 10 C2B pull ups or 12 pull ups
24 alternating DB snatch 50/35 35/20
75 feet handstand walk or 45 shoulder taps from a box or plank position
24 alternating DB snatch
6 bar muscle ups or 10 C2B pull ups or 12 pull ups
 

07.04.2022 7,8 or 9am classes today

Warm Up
2 sets

1:00 cardio choice
45 seconds single unders
4 each side perfect stretch
10 each side DB high pulls
10 each side DB Arnold press
30 second deep squat hold



Strength
Back squats
5 reps @ 70%
3 reps @ 80%
1 rep @ 85-90%
2 sets of 8 reps @ 70%



Minnesota Mash-Up- Granite Games Semi-finals

For Time:

10 Wall Ball Shots 20/14
50 Sit Ups
20 Wall Ball Shots
40 Alternating Single Arm Dumbbell Snatch
30 Wall Ball Shots
30 Burpees or 12/8 ring muscle ups
40 Wall Ball Shots
150 Double Unders
50 Wall Ball Shots
10 Alternating Single Arm Dumbbell Clean and Jerk

Dumbbell Recommendations
Advanced 50/35
Intermediate 35/20

04.20.2022

Warm Up
50 single unders
5 each side Cossack squats
45 seconds wall sit
30 handstand hold


then
3 sets
10 Russian baby makers
10 barbell front squats
10 barbell strict press
5 calf eccentrics each side


Lats to Fly
3 sets
A. hanging scap pull ups x 10
B. hollow sliders- feet on a scooter or the rower seat, open and close shoulders to gain movement, do not bend or pike at hips. No sagging midline. x 10 reps




WOD
"Invisible"
For Time
18:00 time cap
80 DUs
40 alternating DB snatch 50/35 35/20
20 pull ups
80 DUs
30 DB hang clean & jerk 50/35 35/20
13 pull ups
80 DUs
10 single arm devil's press 50/35 35/20
6 pull ups