06.30.2021

Warm Up
One round
https://www.instagram.com/p/CMAupVrn7WW/
10 Xiaopeng Circles
▪️10 IYT + other letters
▪️20 Wall Supported Dead Bugs
▪️10 Squat Pulses
▪️10 Hip Airplanes
run 200m easy

Mobility
3 sets of 5 reps sots press with an empty bar or PVC
bottom of an OHS hold accumulate 2:00
prone swimmers x 2 sets of 5 reps

Primer:
4 sets of 2 snatch push press + 2 OHS
start with an empty bar and add load as needed



Strength
snatch waves
3 reps @ 65%
2 reps @ 70%
1 rep @ 75%
3 reps @ 70%
2 reps @ 75%
1 rep @ 80%

WOD
"Can't Deny It"
15-12-9
wall balls 20/14
C2B pull ups- sub pull ups- or inverted rows

03.29.2021

Warm Up
Bike or Row for 3:00
quadruped shoulder taps with a 3 second pause x 10/side
wall supported deadbugs x 10/side


Glute Focus
10 banded lateral walks right + 5 banded air squats
10 banded lateral walks left + 5 banded air squats
5/side cha cha
rest 30 seconds
4 sets - no rest between
8 banded glute bridges + 10 abductions at the top of the last bridge

Primer: HIIT
3 rounds
90 seconds to work, 90 seconds of rest
6/5 cals bike or row
20 bench dips
6/5 cals bike or row
then

3 rounds
6/5 cals bike or row
20 inverted rows- racked barbell on the rig
6/5 cals bike or row



WOD
"Breakfast Club"
2-4-6-8-10-8-6-4-2
single arm Turkish sit up Right 35/25 25/15
single arm DB Z press Right
single arm Turkish sit up Left
single arm DB Z press Left
after each set either 100m run (fence and back) or 30 DUs

02.08.2021

Warm Up
2 rounds
banded clam shell hip thrusts x 8/side
death march x 10 steps/side
banded pull aparts x 10 each direction (horizontal, diagonal, overhead)


Mobility
Jefferson curls x 8 reps @3,3,1
quadruped reach & rotate x 8/side
banded face pull Y press x 10 reps

Strength
Banded Deadlifts
15 x 1 rep @ 60% 1RM + band tension
hold for 2 seconds at the top- squeeze!!



Bar Muscle up Drills https://www.instagram.com/p/CKDZn_FgeZg/
1. racked barbell- jump out of the pool drill
2. box hollow/arch drill
3. box jump out of the pool drill
4. racked barbell with band transition drills

At Home Strict Pull up Drills

1. Inverted rows- two chairs with a PVC or stick across. Perform reps of rowing

2. Towel in doorway- rows and pull ups

3. DB single arm rows- hand on a bench or chair and row elbow to the hip. Slow down, fast up

Barbell warm up for cleans

high hang clean pull

high hang clean high pull

high hang power clean

high hang squat clean

repeat above all at the hang position


WOD
"Applesauce"
10:00 EMOM
min 1- 3 power cleans @75%
min 2- 3 bar muscle cleans/ 4 C2B pull ups/ 5 pull ups

At Home 10:00 EMOM

min 1- 6 DB power cleans- DB heads touch the ground each time

min 2- 5 inverted rows

09.26.2020 Hero WOD 'Wes'

Warm Up
100m run
4 each side push ups + Ts
5 inchworms
100m run
4 each side perfect stretch walk
10 barbell bent over rows- empty bar
100m run
10 muscle cleans
5 each side front rack reverse lunges


Mobility
child's pose with shoulder variation x 30 seconds
child's pose with arm lift offs x 8 each side
thread the needle to thoracic rotation x 8 each side
deadbugs x 10 each side- slowly

Burgener Warm Up
1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean
4. tall clean to 2", 4", 6", full squat





WOD


U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.

Van Dorn was a well-rounded and skilled athlete. According to his friends, he “prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“

Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.



“Wes”

Run 800 meters with a 25-lb. plate

Then, 14 rounds of:

5 strict pull-ups- sub ring rows or inverted rows from racked barbell

4 burpee box jumps, 24/20"

3 power cleans, 185/125 155/105 115/80 95/65

Then, run 800 meters with a 25-lb. plate

04.17.2020

warm up
2 rounds
10 KB hip thrusts- on a bench or box with a KB at your hips
10 sit ups
10/side Bulgarian split squats- no weight10/side leg swings




mobility
https://www.instagram.com/p/B8KaFgxljE-/
QL walks x 10 forward and backward
goblet good mornings x 10
Cossack squats with a 3 second descend x 10 each side

Home Weightlifting
press in a clean 3 sets of 5 reps
tall cleans 3 sets of 3 reps
push press + clean grip OHS 3 sets of 3 reps of each movement


Strength Set
3 sets of
A. 8-10 inverted rows- set up two chairs with your broom or PVC between them. Getting underneath the stick, grab as wide as you can and pull yourself chest to stick. Sub inclined push ups with close grip and a 3 second descend to the bottom position

B. 20 second hold of your choice:  handstand, plank, squat, side plank, single leg, hold a weight overhead.


WOD
"walking dead"
12:00 AMRAP
Single side DB deadlifts x 10 right
DB death march x 10 steps each side
single side DB deadlifts x 10 left
DB hang squat cleans x 10

05.14.19

Warm Up
2:00 Cardio
2 sets of:
10 x push up T https://vimeo.com/130766564
10 x PVC pass thrus
30 sec. 2 arm KB hold OH- light weight
4 lengths of the gym farmer carry- moderate weight


Mobility: postural exercises https://www.instagram.com/p/BqyZHWTnq1x/
2 sets of 10 reps each
1. T-spine stretch on foam roller
2. 90 degree arm lift offs
3. Reverse snow angels
4. T's
5. Y's


Two sets of:
3 Clean Grip Romanian Deadlifts

3 Clean Pulls
3 Muscle Cleans
3 Front Squats with a 3 second hold at the bottom
3 Hang Power Cleans


Skill: 8:00 EMOM
min 1: inverted rows x 8-12 reps
min 2: cleans x 3 reps @ 80-85%


Gymnastics Practice: ring dips https://www.instagram.com/p/BoseuJ_hhRa/

WOD
For Time
3 Rounds of:
30 DUs or x 3 singles
12 push ups

Rest 1:00

3 Rounds of:
30 DUs or x 3 singles
9 ring dips

Rest 1:00

3 Rounds of:
30 DUs or x 3 singles
3-6 strict HSPU or sub piked on the box or seated DB strict press

04.23.19

Two sets of:
Assault Bike/Row  x 2 minutes @ medium pace
Hollow Body/Arch Swings on Pull-Up Bar x 5 reps
Ring-Rows x 8 reps
Goblet Squats x 10 reps with a 2 second hold at the bottom (light weight)
and then …


Jumping Warm-Up https://www.youtube.com/watch?v=H8Eg_8kBFuk&feature=youtu.be


Gymnastics Skill Session
Target Reach Swing x 10 reps    https://www.youtube.com/watch?v=4vwTkpOvdjw&feature=youtu.be
(Take your time doing this drill)
and then …
Three sets of:
Air Chair Swing Drill x 3-5 reps https://www.youtube.com/watch?v=X6tykvBN834&feature=youtu.be



Skill: box steps ups with front rack bar
3 sets of 6 reps/side
moderate weight- go the same or 2-3% heavier then 4/9/19

Primer:
3 rounds not timed
7 inverted ring rows with a 2 second pause
50 feet walking lunges with DBs in farmer carry


WOD
3RFT
20 KB swings 70/53
4 bar muscle ups or 6 C2B pull ups/pull ups
12 DB front squats  50/35  35/20