06.08.2023

Strength
Accessories
3 sets of each- super set A/B and C/D
A.  Bamboo (thick PVC) walk x 1:00- hang KBs from the PVC
B.  Ring dips or stationary dips on box x 4-8 reps

C. Suitcase carry x 100 feet each arm- grab a heavy weight
D. Ring support hold x 15-30 seconds


WOD
"On The Run"
4 rounds for time
300m run
5 C2B pull ups or pull ups or ring rows
200m run
10 HSPU or push ups or dips
100m run
15 burpees  to a target

04.05.2023

Wendler Week 4- deload
Bench press
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%

ring skills
A. tempo ring rows x 6-8 reps @3111
B. top of ring dip lock out hold x 15-20 seconds
C. bottom of the ring dip hold x 10-15 seconds.
D. banded ring dips x 10
 https://youtu.be/9-pqYcvtXRo
 
WOD
"Motto"
3 rounds for time
2 ring muscle ups
12 hang power snatch 115/75
18 box jumps 24/20"

10.30.2020

Warm Up
3 rounds- 1st round no weight, add light load rounds 2-3
6/side plate drop back lunges - feet start on plate and drop back into a lunge with one foot on plate, one on ground
8 cyclist squats https://www.instagram.com/p/Bzs7OH6lsIv/ (first video)
4-5 reps/side perfect stretch walk https://www.instagram.com/p/B0Q2i8BFZVz/ (last video)

Mobility

2 rounds
10 glute bridges- green or blue mini-band
10 banded squats   green or blue mini-band
10 psoas marches each leg- yellow mini-band
10 banded press outs- yellow
10 overhead external rotations- yellow

WOD- benchmark
"Demons"
40 devil's press for time
50/35   35/20

post wod
12:00 EMOM
min 1: 8-10 alternating pistols
min 2: 20-30 seconds ring support hold or hang on rig hold
min 3: 8-10 alternating reps tall kneeling to standing
min 4: 30 second handstand hold

11.09.18

Warm Up
3 rounds of:

300m row or bike
10 mountain climbers each leg
20 Lateral Band Walks/side
10 MB Tall Kneeling to Standing (5/side)- bear hug the ball and start with kneeling and move to standing alternating the foot you start with each time.


Mobility: glute med activation along with foot/ankle
https://www.instagram.com/p/BnIHyK-HUDg/
*work with a partner- one on a band on the rig while the other stretches shoulders and wrists
1. hip/core/foot stability- perform 6-8 reps each side
2. reverse lunge + leg raise
3. balance on one foot- row band to chest x 2 reps + overhead press x 2 reps


Skill: deadlifts
4 sets of 3 reps starting at 65% and building load

WOD
14:00 AMRAP
3 hollow body wall walks
30' seated sled drag face pull 45/35# added to sled https://www.youtube.com/watch?v=y5--kp9I7u4
20 sec ring support hold( at the lockout of a dip)- sub hold on two boxes or ghd handles
30' single arm farmer carry each arm- can go heavy on the KB

08.27.18

Warm Up
200m run
10 hang muscle cleans- empty bar

10 dead bugs

200m run
10 hang power cleans - empty bar

10 2- legged pistols  keep knees and feet together as you squat

Mobility:

DB suitcase RNT split squat
https://www.youtube.com/watch?v=flhy1TrRvoY&feature=youtu.be&utm_source=Revival+Strength

Banded Lat stretch x 30 sec each side

Skill: OHS
6 sets of 3 reps starting at 70%- build with solid technique

ABs:
2 rounds not timed
single leg TTB x 5 reps each leg
ring support hold x 45 sec
side plank x 60 sec each side


Barbell Warm Up- coach led

WOD
10,9,8,7,6,5,4,3,2,1
power cleans 115/75    95/65
ring rows- option to elevate feet