06.24.2023

2023 PRIDE workout- designed by Corey

40 minute time cap

Run + TTB and burpees are to be completed together and synchro.  P-R-I-D-E portion can be split amongst partners however desired.

Buy-in

"Rainbow Road"

1 mile run (together)

"PRIDE"

11 rounds (one round for each color of the progress flag)

P - Pull-ups (12)

R - Row (12/10 cals)

I - Isabel -half (15 snatches) (95/65)

D - Double Unders (50)

E - Echo Bike (12/10)

Cash Out

"2023 is the year"

20 TTB (synchro)

23 burpees over bar (synchro)

01.09.2023

Warm Up
3 sets 
300m row
10 KB sumo deadlifts
5/side curtsy lunges
5 inchworms + push up
 

 
Low back primer
30 seconds prone press outs- small cobra like stretches 
30 seconds cat/camels
1:00 downdog to cobra
 

 
Strength
Deadlifts
6 sets of 5 reps @ 70%

WOD
"Master Chief"
5 rounds
3:00 AMRAP 1:00 rest
3 power cleans 135/95  115/75  95/65
6 burpees over bar
9 HSPU or piked HSPU from a box or the floor

12.17.2022 Holiday Party Tonight 6:30

Warm Up

3:00 cardio choice

Thoracic and Squat flows

5 reps of each movement

1. yoga push ups
2. beast to alternating leg through
3. deep squat with thoracic rotations
4. prone swimmers
5. prone swimmers with alternating hands- behind the back and behind the head.

then
squat flow 5 reps of each movement
1. 90/90 hip switch
2. straight leg swings in the 90 position
3. deep squat with thoracic rotations
4. deep squat internal knee rotation
5. internal knee rotation + sit back on heel

 Clean warm up with empty barbell

 Burgener Warm up https://www.instagram.com/p/Bw1rOjbgILs/

1.  jump and shrug

2.  jump and shrug + high pull

3.  jump and shrug + muscle clean   

4.  tall cleans 2",4",6" full squat

WOD

"Sick Joke"

Teams of 2

For Time:

Buy In: 50 Cal Machine

200 DUs or 400 SUs

150 Wall Balls 20/14

100 Ground to Overhead 115/85  95/65  75/55

75 Burpees Over Bar

50 Pull Ups

Buy Out: 50 Cal Machine

08.09.2022

Warm Up
2 sets
50 single unders
5 prone swimmers
10 each side shoulder taps
15 banded high pulls


Mobility
A. front rack barbell stretch x 30 seconds
B. Barbell overhead - get tight and stretch back with the bar holding for 3-5 seconds
Do this 4 times.
Flex the quads.
Squeeze the butt.
Tighten down the rib cage.
https://www.instagram.com/p/CTP-hVRFmvK/

C. banded ankle stretch x 30 seconds





Strength
A. tall jerks 3 sets of 5 reps
B. jerk balance 3 set of 3 reps
C. clean & jerk x 1 rep
sets 1-3 60-75%
sets 4-6 75-85%
sets 7-8 90+%

WOD
"Odds Are"
5 rounds for time
10 power cleans 135/95 115/75 95/65
5 burpees over the bar
3 ring or bar muscle ups/3 C2B pull ups

03.05.19

Warmup:
4 Sets:

5 Muscle Snatch from Hip
5 Power Snatch from Above Knee
5 Power Snatch from Below Knee
5 Fabulous Burpees + 5 tight kip swings


Mobility: hips + rotator cuff with yellow mini-band only!!
Hips: https://www.instagram.com/p/BuPG8VYH2g5/ (first two in video only)

1. ISO hold- move one leg 10 reps, then switch
2. Hip flexion- 10 reps each side

Rotator Cuff:
1. ISO hold 10 seconds x 3
2. presses
3. external rotation
4. pulsing
5. external rotation overhead

Primer:
4 sets
2 power snatch + 2 thrusters + 2 C2B pull ups
add load per round


WOD

3 Rounds ( 8 minutes per round)

2min AMRAP
3x burpees over the bar
6x CTB pull ups
9x Thrusters 95/65lbs

Rest 2 min

2min AMRAP
3x burpees over the bar
6x power snatches 95/65lbs
9x TTB

Rest 2 min and start over

01.23.18

Warm Up: Two sets of: Assault Bike x 2 minutes @ 60/50 RPM Med Ball Hamstring Curls x 15 reps Push-Ups x 15 reps Banded lat pull downs in a hollow position x 15 reps- place the band on the rig and lay on the floor so that you have no slack in your band when your arms are at a full lockout overhead.  Pull band to hips while maintaining the hollow position. Air chair swings x 5 reps

Mobility Banded hip flexor stretch x :30 each side Unilateral adduction with a mini-band x 5-10 reps each side- band around the ankles- shallow squat and then kick the leg out to the side.  No knee cave in. Deep squat progressions x 6-8 reps

Primer: 12:00 EMOM min 1- 3 back squats @ 65-70% min 2- "X" bar or ring muscle ups or gymnastics skill- athlete's choice *X - max reps within the :45 of the minute

WOD For Time 21 Thrusters 95/65    75/55 21 Pull ups 15 Hang squat cleans  95/62   75/55 15 Burpees over the bar 9 Squat snatch   95/65  75/55 9 TTB