09.29.2022 Partner WOD

Warm Up
Row 2:00
banded lateral walks x 20 steps each direction
feet together squats x 5 reps
Row 1:00
banded monster walks x 20 steps each direction
Cossack squats x 5 reps each side




Pistol progressions to practice https://www.instagram.com/p/BrnZ8X6ghIu/

1. Narrow Squat
2. Toenail Spot
3. Single Leg Ankle Spot
4. Narrow Squat to Single Leg Stand
5. Pistols

OR try these reverse lunge without the back foot touching the ground
https://www.instagram.com/p/BwZoiboAlD8/



WOD
"Strip Sack"
20 rounds with a partner
you go, I go by round
100m run
4 burpees
6 pistols or pistol progressions


Strength
Front squat
4 sets of 2 reps @80%

09.17.2021

Strength
HOLDS
accumulate 90 second hold on each of the following (don't move onto the next hold until you have success in the first hold)
1. hang on rig in a hollow position
2. top of push up support hold in a hollow
3. superman "arch" on the floor
4. handstand hold with long, tight lines


Pistol progressions to practice https://www.instagram.com/p/BrnZ8X6ghIu/

1. Narrow Squat
2. Toenail Spot
3. Single Leg Ankle Spot
4. Narrow Squat to Single Leg Stand
5. Pistols

OR try these reverse lunge without the back foot touching the ground
https://www.instagram.com/p/BwZoiboAlD8/

WOD
"Joker"
with a partner
20 rounds for time
100m run
4 burpees
6 pistols or 6 touchdown squats (3 each side)

Each person needs to complete one full round before switching

04.09.19

Warm Up

Run/Row/bike 400m
2 rounds of:
10 skaters each side- keep upright, don't touch the ground with hand. Push through the glutes and hamstrings
10 two-legged pistols
10 box step downs- touch the toe to the floor and drive up
5 sumo inchworms


Mobility: shoulder flow by Marcus Filly
https://www.instagram.com/p/BiPe2a0h40w/



Skill: Single leg movement
Pistol progressions to practice https://www.instagram.com/p/BrnZ8X6ghIu/
Complete 6-8 reps each side for each exercise

1. Narrow Squat
2. Toenail Spot
3. Single Leg Ankle Spot
4. Narrow Squat to Single Leg Stand
5. Pistols


Front rack box steps ups
3 sets of 6 reps/side with moderate weight based off of your test set last week. If you didn't do the test last Thursday then you need to find your 10 rep max today.

WOD
For Time
2-4-6-8-10-12
alternating pistols
SDLHP 115/75 95/65
ring push ups
25 DUs or 75 single unders after each set of reps

02.25.19

Warm Up
Cardio choice 3:00
2 rounds:

10 glute bridges with empty bar
10 ring face pulls- in a row position, bring rings up towards the face instead of the chest
3 x KB rack complex
      KB front rack reverse lunge R
      KB front rack step up R
      KB front rack reverse lunge L
      KB front rack step up L


Skill: standing hollow pulldowns https://www.youtube.com/watch?v=dIKz7ggVRg0
2 sets of 20 reps

then..
          prone PVC raises https://www.youtube.com/watch?v=9gknYFsBZy0
keep your glutes squeezed and your abs braced- no arching in the lower back- just raise the arms
2 sets of 10 reps


Drills:
Banded bmu transitions- racked bar
https://www.instagram.com/p/BrGrPBAhqpz/
https://www.instagram.com/p/Boc8hJnhTsc/


Pull ups- arch from a box with a slow descent
Arch swing with a slow negative pull up
https://www.instagram.com/p/BsKcodKB5EV/



Pistol progressions to practice https://www.instagram.com/p/BrnZ8X6ghIu/
Complete 6-8 reps each side for each exercise

1. Narrow Squat
2. Toenail Spot
3. Single Leg Ankle Spot
4. Narrow Squat to Single Leg Stand
5. Pistols

WOD- this workout should be about consistency in movements
4 Rounds of 3:00 AMRAP 1:00 Rest You can pick up where you left off
option A
3 muscle ups -ring or bar
5 HSPU
7 pistols each side

option B
3 strict pull ups or 3 burpees over the bar
5 strict press @ 75% 1RM
7 pistols each side or a pistol progression

12.28.18

Warm Up


3 rounds
1:00 row with the last 15 seconds fast
1:00 bike with the last 15 seconds fast



Skill: single side movements
Pistol progressions to practice https://www.instagram.com/p/BrnZ8X6ghIu/
Complete 6-8 reps each side for each exercise

1. Narrow Squat
2. Toenail Spot
3. Single Leg Ankle Spot
4. Narrow Squat to Single Leg Stand
5. Pistols

Core strength: https://www.instagram.com/p/BrYOskola6p/

1. Dueling Planks - Med ball tosses back and forth - first one to bobble loses.
2. 5 Sets
15sec KB Hollow Hold
15sec Up and Overs
15sec Plank March Taps
rest 30sec


Mobility for OHS
https://www.instagram.com/p/Bra1I8PAgr1/
1. ankle mobilization
2. t-spine extension on foam roller
3. wall slides
4. deep squat progression
5. heel lift overhead squat

WOD
9:00 AMRAP
12 OHS 95/65
30 Dus or 90 singles

12.20.18

Warm Up
3 rounds:
250m row
8 x wall sit single arm KB strict press (4 each arm)
10 x two legged pistol- keep feet and knees together as you squat down


then...
https://www.instagram.com/p/BqOqcn0FVvX/

10 reps of each exercise
1. single leg RDL no weight
2. banded pull throughs
3. split stance reach to toes
4. KB (heavy) deadlift

then...

Shoulder Flow:  https://www.instagram.com/p/BiPe2a0h40w/

pistol progression https://www.instagram.com/p/BnCPVe_nchy

1. With one 45# plate and start with a touch down squat. Hinge your hips back and bring your chest forward to engage your glutes and remain in balance. Your foot should be fully engaged to the ground and bodyweight spread evenly across the entire foot – not all in the heel. Squat down until you tap your heel down ever so slightly before returning back up.

2. Progress to 2 or 3 stacked plates if the above exercise gets too easy.

WOD
1K row for time
Rest 4:00
4 RFT
5 HSPU sub piked from a box
10 alternating pistols  sub Cossack lunges
15 thrusters 75/55
*score posted should be two times, one for the row and one for the wod