03.11.2021

Warm Up
3 sets
20 bodyweight hip thrusts
15 second single leg hip thrust isometric hold/ side
20 banded lateral walks/side



Strength
Body Composition
A1. snatch grip Romanian deadlift: 3110; 8-10 reps
A2. suitcase long step walking lunges: 30X0; 14-16 steps

B1. barbell hip thrusts: 20X2; 8-10 reps
B2. goblet 1 1/4 squat: 2111; 8-10 reps



WOD
"Just Sitting Around"
8-10-12-14-16-18
hollow rocks
wall sit x 2 (8 reps= 16 second wall sit)
200m row sprint
Rest 1:00

10.28.2020

Warm Up

PVC Pipe Pass Thrus x 15 reps
and then …

Deep Squat Progressions x 5-7 reps

Followed by …

Kettlebell Halos x 10 (5 in each direction)
Kettlebell Press x 5 (left side)
Kettlebell Windmills x 5 (left side)
Kettlebell Press x 5 (right side)
Kettlebell Windmills x 5 (right side)
Kettlebell Push Press x 5 (left side)
Kettlebell Waiter Carry x 20-25 yards (left side)
Kettlebell Push Press x 5 (right side)
Kettlebell Waiter Carry x 20-25 yards (right side)
 

Mobility
https://www.instagram.com/p/CGZ_pbPhYkj/
A. tall kneeling snow angels against the wall x 8 reps- little to no load


B. tall kneeling pulsing Y's against the wall x 5 reps- one rep is moving from arms at the side to arms up to the Y position and back down.

C. Shoulders- 10 reps of each
https://www.instagram.com/p/CERti3FJf51/ 
A.  Z- press external rotations
B.  Banded Z-press
C. Z Face pull Y press




Strength

3 sets
A. landmine single leg deficit RDLs x 8/side @ 31X1
B. single arm DB high pulls x 8/side - use heavier load than last time

3 sets

C. half kneeling barbell strict press x 4-5/side @ 21X2
D. goblet 1 1/4 squat x 8-10 @2111




WOD

"Freddy's Revenge"
5 RFT

5 Shoulder to overhead
10 burpees
155/105 135/95 95/65

09.17.2020

Warm up
3 rounds
10 walking lunges + 10 spiderman lunges (getting down really low and knee over the toes)
10 PVC pass thrus
5/side DB OH squats
5/side DB strict press


Shoulder Warm up
15 seconds on each
 Palms Forward Pump
 Palms Backward Pump
 Internal/External Rotation
 Swimmers
 Arms Extended Hold .  https://www.instagram.com/p/B-_J7UnJlZY/

Strength
3 sets
A. barbell hip thrusts @20X2 8-10 reps
B. goblet 1 1/4 squats (can by cyclist squats for form if needed) @2111 8-10 reps


WOD
"Go Around" For Time
50 box jumps   24/20"
25 TTB
50 wall balls 20/14
25 bent over rows 95/65   75/55
50 wall balls
25 TTB
50 box jumps

07.13.2020

Warm Up
3 sets
10 steps death march
8 dual DB push press @ 20X0
6 box jumps
100m run- accelerate every 25m- no all out sprint


Strength Set
3 sets
front rack cyclist squat x 8 reps @ 31X0
chainsaw rows x 8/side @ 20X2

then..

3 sets 
snatch grip Romanian Deadlift x 8 reps @ 3X01
goblet 1 1/4 squats x 8 reps @ 3111


WOD
"Lungster"
AMRAP 10
10 Box Jumps (24/20″”)
10 Single Arm DB Lunge Thruster* (5 each arm)  50/35  35/20
https://youtu.be/nesSnPepNWE