12.05.2020

Warm up
60 seconds jumping jack

5/side perfect stretch

60 seconds hops in place

10/side deadbugs
30 seconds high knees

10/side shoulder taps
30 seconds side plank right

30 seconds side plank left




Strength set



3 sets of
3 DB OHS single arm @ 22x1 each side

2 windmills each side @ 3030

1 goblet squat hold x 30 seconds

WOD

"Green Monster"

3 rounds for time
50 Wall balls 20/14
25 TTB
10 Devil's press 50/35 35/20

at home version

3 rounds for time
50 single DB thrusters 20/15
25 leg raises- no touching heels to the ground
10 devil's press 50/35 35/20

11.24.2020

Warm up

60 seconds jumping jack
5/side perfect stretch
60 seconds hops in place
10/side deadbugs
30 seconds high knees
10/side shoulder taps
30 seconds side plank right
30 seconds side plank left


Strength
3 sets
A. hip thrusts x 15 reps
B. touchdown squats x 10 reps/side or perform pistol squats
C. hollow rocks with PVC in hands x 10-15 reps
**add load to the hip thrusts and height to the touchdown squats

WOD
"Pretty Woman"

12:00 running clock

60 lateral hops over barbell
20 TTB

10 snatches- either power or squat 115/85
60 lateral hops over bar
20 TTB
10 snatches 135/95
60 lateral hops over bar
20 TTB
AMRAP snatches 155/105



Pretty Woman- at home
60 lateral hops over DB
20 leg raises- hands underneath your hips
10 DB single arm snatches
60 lateral hops
20 leg raises
16 DB single arm snatches
60 lateral hops
20 leg raises
AMRAP DB snatches




Belly Burner: Gymnastics Style

https://www.instagram.com/p/CEFRHa4nNbs/

3 rounds of 20 reps each:
▪️Alternating heel raises (did 20 per leg)
▪️Upper Half Hollow Lifts
▪️Lower Half Hollow Lifts (touch heels to floor for each rep)
▪️Hollow Rocks

06.26.2020

Warm Up
2 sets:60 seconds jumping jacks or lateral hopsinchworms x 5
thoracic rotations x 5/arm
yoga push ups x 5

1 arm KB swing x 10/side
1 arm KB suitcase DL x 10/side


Shoulder Bullet Proofing
2 rounds:
Cuban Press with PVC x 10
Shoulder taps x 10/side

2 rounds:
1 arm high pull x 10/arm
then
wall facing handstand hold- accumulate 90 seconds

WOD
20:00 EMOM
min 1- KB swings x 16
min 2- goblet cyclist squats x 12 @ 21X0
min 3- TTB or leg raises x 16
min 4- alternating pistols or Cossacks x 12

06.09.2020

Warm Up
2 sets
12 standing band pull aparts- at home shoulder circles each direction
(pause 1 sec with hands wide on each rep of the pull aparts)
10 Russian step up/leg- step up with one foot and then knee up with the other leg
30 seconds tall plank shoulder taps


Glute Set
3 Sets - .
🍑 10 glute bridges -
🍑 10 donkey kick backs per leg
🍑 10 single leg glute bridges per leg
🍑 10 clam shells per side 
use a mini-band if you have one
https://www.instagram.com/p/B-Iy3ksptdM/


Strength Set
3 sets
A.  farmers press x 8-10 reps/arm @ 20x1
B.  alternating DB curls x 8-10/arm @ 30x1


WOD
"Devil's Ride"12-9-6-3
devil's press
leg raises
walking lunges- R+L=1
400m run



Post WOD Carries- if time remains
single arm carry- one heavier DB/KB100m farmer carry position
100m front rack carry position
100m OH carry position

05.26.2020

Warm Up
3 rounds
wall sit with band abductions for 30 seconds- no band just move legs in and out while wall sitting
Curtsy step downs x 6/side - no box then do curtsy lunges
gorilla rows x 10/side with dumbbells


Mobility:
90/90 hip switch x 8 each side- slowly moving
child's pose to cobra x 10 reps
child's pose with one arm reach at 45 degrees- drop armpit for lat stretch x 8 each side



Strength Set
3 sets
Pendlay row or DB row single side x 10 reps @ 30X1
Strict box (or bench) dips x 10 reps @ 2020- or push ups if you did dips on Monday
DB bicep curls x 10 each side @ 40X1


WOD
"Tag"
12:00 AMRAP
2-4-6-8-10... keep adding 2 reps until time expires
DB step ups
leg raises
single arm DB Clean and Jerk

03.24.2020

Warm Up
3 rounds
50 feet quadruped crawl forwards
50 feet quadruped crawl backwards
15 reps cyclist squats
5 reps each side DB or KB hang clean and push press


Mobility: https://www.instagram.com/p/B9w3ceHnYnG/
1.  Half kneeling ankle mobilizations - focus on keeping your heel pinned down here and gliding your knee over the middle of your toes.  15 reps each side
2️.  Wide Stance Rocking - get your knees out wide and chest arched up and rock back and forth. Try to exhale at that bottom position to really open those hips up.  x 15 reps
3️.  Kneeling t-spine rotations - this is a great one that opens up the back nicely especially if you’ve been hunched over a desk a lot lately.   8 reps each side
4️.  Toe Touch Squat Pry - we like 5 reps with 5-10 second prys in the bottom of a deep squat position. If the squat is tough for you, try widening your stance and flaring your feet out.
5️.  Perform this sequence 1-3 times through!



Skill: Home weightlifting:  cleans
press in the clean receiving position  2 x 10 reps
tall muscle clean  2 x 10 reps
tall cleans  3 x 5 reps
push press + OHS in a clean grip  3 sets of 5 push press + 2 OHS



WOD

5 Sets of
3:00 AMRAP 1:00 rest
8 alternating pistols or touch down squats
6 cleans- use whatever weight or object you can find
10 leg raises

Skill
air squats for speed
5:00 EMOM
30 seconds air squats working on full extension and quick reps
30 seconds rest