02.26.2021

Warm Up
3 sets
5 barbell deadlifts
5 barbell hang power cleans
5 barbell strict press
5 yoga push ups
50 jump rope single unders


Strength- body composition (15:00)
3 sets
A. segmented clean deadlift: 3131; 6-8 reps
B. half kneeling barbell press: 20X2; 4-5 reps/ knee

3 sets
C. deficit landmine single leg RDL: 3010; 8-10/leg
D. single arm DB push press: 30X1; 8-10 reps/arm

WOD
"Transfer"
Every 4:00 for 5 rounds
30 air squats
20/14 cals row
10 lateral burpees over the erg
*record splits*

12-17-2020

Warm Up
2 sets

6/side beast to alternating leg through https://youtu.be/EQEuNPVppO8
3 DB OHS right
2 DB windmill right
15 second goblet squat hold
6 candlestick roll ups
3 DB OHS left
2 DB windmill left
15 second goblet squat hold


Mobility
thoracic rotations x 8/side
quadruped Ys x 5/side
yellow mini-band slides x 3 each side


Strength
At Home

4 sets
goblet squat eccentrics x 5 reps @53X1
half kneeling DB strict press x 8/side @2X01

4 sets
front squat x 5 reps @53X1 -light load
half kneeling barbell strict press x 4/side @2X01


Gymnastics Core/Latshttps://www.instagram.com/p/B_7YJCHAtpM/

3 rounds (rest about 90sec between sets)⁠
A ladder:⁠
2 scissors⁠
2 straight arm bar raises⁠
4 scissors⁠
4 straight arm bar raises⁠
6 scissors⁠
6 straight arm bar raises⁠
⁠
🔑FOCUS ON:⁠
•Making sure the rib does not flair open when the barbell goes back!⁠
•Arms stay straight⁠
•Eyes gaze over toes (not ceiling bc that will open rib).⁠

⁠

WOD
"Strictly Business"
10:00 AMRAP
8 strict press 95/65 75/55
8 pull ups
16 alternating pistols



At home version
"Strictly Business"
10:00 AMRAP
8 DB strict press
8 box dips
16 alternating pistols or Cossack squats

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

09.28.2020

Warm up
3 sets
5 barbell deadlifts
5 barbell hang power cleans
5 barbell strict presses
5 yoga push ups
50 single unders or run 100m


Mobility
Shoulders- 10 reps of each for 2 rounds
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. segmented clean deadlift @3131- pauses on the way up at knee and mid-thigh, 3 sec descend x 8 reps
B. half kneeling barbell press @20X2 x 4-5 reps/knee
resting around 75 seconds between sets

WOD
"Growing Bear"
10:00 EMOM with moderate weight
1 bear complex
each round add an additional rep of the back squat

Bear complex
1 power clean
1 front squat
1 push press
1 back squat
1 push press
 

Arm Pump Finisher

3 Sets

12-15 KB Horn Curls   https://youtu.be/YzTfq9VaQKs

12-15 Tall Kneeling KB Horn Tricep Extensions   https://youtu.be/qRnzxoKhCVU

12-15 KB Crush Grip Floor Press     https://youtu.be/ZqLIdM2xdTE

rest as needed between sets and movements

09.16.2020

Warm up


3 rounds
1️.  Half Kneeling Chop and Lift x 10/side - KB starts low at the hip and lifts across the body to high over the shoulder and back.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
2️.  Rotational KB Press -x 8/side  -Start facing forward with a single KB racked, and as you press rotate the body 90 degrees.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
3️. Half kneeling KB halos x 8 each knee out- grab the bell of the KB, right leg out and rotate around the face clockwise for 4 reps and then counter clockwise for 4 reps, then switch legs out.

Mobility
https://www.instagram.com/p/CDEj-KUJ9rG/ 

A.  single arm KB press + windmill
B.  prone PVC press
C.  squat + Cuban press with small plates
D.  side plank + external rotation with small plate



Strength
3 sets
A.  half kneeling barbell press @ 20X0 4-5 reps/knee
B.  front rack drop back lunges @30X0 8-10 reps per side


Barbell warm up- 3 reps of each
Romanian Deadlifts
muscle cleans
front squats
strict press
good mornings
back squats


WOD

"Dive Bomber"

7 rounds for time
200m Run
6 shoulder to overhead  135/95  115/75  95/65
Rest 1:00

05.22.2020

Warm up
3 sets
Dual bottoms up KB rack carry x 30 seconds
Single arm scap push up x 8/arm
Child's pose single arm reaches x 15 sec/arm
Dual KB shrug x 12 reps with a 1 sec pause at top

Super set
3 sets
half kneeling barbell press @ 20X0 4-5 reps/knee- at home DB press
KB sumo DL x 10 reps @ 30X1


WOD
"Encore"

On 5:00 for 2 rounds
21 lateral hops over the DB
12 DB thrusters or barbell 95/65 75/55
21 lateral hops over the DB
9 DB clean & jerk or barbell 95/65 75/55
21 lateral hops over the DB
6 devil's press with DBs

then
on 5:00 for 2 rounds
6 devil's press
21 lateral hops over the DB
9 DB clean & jerk
21 lateral hops over the DB
12 DB thrusters
21 lateral hops over the DB


Post WOD
2 rounds- not timed- cool down
QL walks x 10 forward and 10 backwards https://www.instagram.com/p/B8KaFgxljE-/
10 reps cat/camels (cows)
10 reps child's pose to cobra