05.27.2023 Partner WOD

Running Warm Up

https://www.instagram.com/p/Cq0WMsvL4SY/
1. rocking ankle mobilization x 6-8  reps  each side
2. reverse lunge with a cross-body reach x 4-6 reps each side
3. hamstring scoops x 6-8 reps
 
WOD
with a partner 
"Smash Girls"
5 rounds for time
200m run together
20 sandbag cleans 100/70/50  RX + 150/100
200m run together
20 burpee box jump overs 24/20"


 

02.06.2023

Front squats
5 reps @ 60%
3 reps @ 70%
1 rep  @ 80%
5 reps @ 65-70%
3 reps @ 75-80%
1  rep  @ 85-90%
 
WOD
"Muscle Beach"
3 rounds for time
15 DB bench press 50/35  35/25  25/15
50 feet single DB OH walking lunges 50/35  35/25  25/15
 
then 
 
for time
20 sandbag cleans 100/70/50
300 feet sandbag bear hug carry

12.26.2022

Warm Up
6:00 machine of choice- every 1:30 complete 5 air squats + 3 push ups
then
2 sets
prone swimmers x 30 seconds
bird dogs x 30 seconds
banded hamstring curls x 15 reps


 
WOD
"Holiday Recovery"
Team of 3
Row for max distance

one person rows, two work on the AMRAP
20:00 AMRAP
10 sandbag cleans- clean to the shoulder and release one hand
14 burpee box jump overs 24/20"
20 single arm devil's press 50/35 35/20
 
Your team has two scores. One max distance in meters and then rounds + reps.
 

09.23.2022

Warm Up
2 sets
hamstring march x 10 steps each side
10 skaters each side
rower hamstring curls x 15 reps
10 skaters each side
tall plank knees to elbows x 15 each side

Primer: squat warm up https://www.instagram.com/stories/highlights/17887675001361780/
2 sets
empty barbell RDL + row x 10 reps
silverbacks x 10 reps




Strength
front squats
6 sets of 2 reps @75%
mix in 3 sets of 8 per side Bulgarian split squats (these can be bodyweight or light weight)



WOD
"Linebackers"
Every 5:00 for 20:00
7 sandbag cleans
12/10 cals bike
4 bar muscle up or chest to bar pull ups or strict pull ups
40 DUs or 80 singles

07.21.2022

Warm up
2 sets

1:00 cardio
single arm KB OH carry x 100 feet each side
10 Cossack squats
10 KB halos
10 toes to KB- with the KB on the floor behind your head, lie down with arms and legs extended, hang on to the KB.  Raise your toes to the KB and back to the floor.

 


Strength
Super Set x 3
A. Single arm DB bench press x 10 reps each side
B. Seated DB good mornings x 20 reps- use 2 DBs https://youtu.be/x5nnk8hUBo4
C. push ups x 8-10 reps


WOD
"Plain and Simple"

4 rounds each for time
sandbag cleans x 8 reps 150/100/70/50
TTB x 10 reps
Rest 2:00
Try for unbroken sets. These should be sprints with lots of rest to recover.


Accessory
3 sets
A. banded hamstring curls x 30
B. banded glute bridges x 30
use a long orange band for the hamstrings and a mini-band for the glutes

05.23.2022

Warm Up
2 sets
5 ring rows
10 barbell good mornings
25 feet spiderman lunges
20 glute bridges
20 banded lat pull downs





Skill
gymnastics positions
hollow hold
arch
planche


WOD
"Running Free"
For Time
Sled pull 50m
21 TTB
9 sandbag cleans
5 shuttle runs- 50 feet (25 feet out and back)

Sled pull 50m
15 TTB
6 sandbag cleans
5 shuttle runs- 50 feet

Sled pull 50m
9 TTB
3 sandbag cleans
5 shuttle runs- 50 feet

12.07.2021

Warm Up
2 sets
Cardio 1:00- every 20 seconds build intensity
10 inchworms
10 each side single arm KB push press
10 box jump, step downs
Cardio 1:00- different from the first one


Plate squats 3 x 10 reps
3 x 10 banded psoas march


Strength
hip thrusts
3 x 8 reps @ 65% your max deadlift


WOD
"Congratulations"
12:00 AMRAP
8 x wreck bag/sandbag cleans
12 x wreck bag/sandbag squats
30 x Double unders

Post WOD- abs 2 sets
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1. 10 each side clam shell side hip thrusts
2. 10 straight leg sit ups
3. 20 single leg alternating v-ups
4. 20 heel taps
5. 20 alternating deadbugs- legs only, slowly
6. 20 tall plank cross body mountain climbers
7. 10 ab roll outs- use a scooter or the barbell