08.15.2023

Super Set 2 rounds

A.  Gymnastics complex- rest as needed between sets

1️ HSPU from the box x 2
2️ Walk out to plank and back to stack x 2
3️ Leg raises x1 per leg
4️ Corner walk x1 per corner
5️ Leg raises x1 per leg
6️ HSPU from the box  x 2  

B. Single leg KB  RDLs x 6-8 reps heavy
 
 
 
 
Strength
Deadlifts 
8 sets of 2 reps @ 80%
between sets complete 2 strict HSPU

WOD
"Grunt Work"
4 rounds
200m run
2 wall walks
6 sand bag over the bar  150/100/70 Rogue and Wreck bags
8 kipping HSPU or regular push ups
Rest 1:00

06.01.2021

Warm Up
Row for 3:00
then
thoracic flow 5 reps of each movement https://youtu.be/4sdb-QrfnuU
1. yoga push ups
2. beast to alternating leg through
3. deep squat with thoracic rotations
4. prone swimmers
5. prone swimmers with alternating hands- behind the back and behind the head.

then
squat flow 5 reps of each movement https://youtu.be/Yo55p6k0oIA
1. 90/90 hip switch
2. straight leg swings in the 90 position
3. deep squat with thoracic rotations
4. deep squat internal knee rotation
5. internal knee rotation + sit back on heel


Skill work
3 sets
A1. single leg RDLs x 8/side @31X1- work with moderate to heavy DB
A2. banded face pulls x 10

B1. DB bicep curls x 10/arm @1110
B2. banded pallof press x 10 + banded pallof twist x 10 - each side

WOD
"Clear the Air"
Run 400m
directly into
21-18-15-12-9-6
anchored sit ups
*45 DUs after each set of sit ups or 90 singles

12-21-2020

Warm Up
2 rounds10 cyclist squats
5/side bird dog rows
10 feet crab walk
3/side inchworm spiderman walk


Strength
3 sets
A. Single leg RDLs x 6/side @31X1
B. barbell or DB strict press x 8 reps
C. touch-n-go power cleans x 6-8 reps @40% max or PVC -working on technique


WOD
"Blackhawk"
For Time
30 deadlifts 245/155 205/125 185/115
60 DUs or 120 singles
20 power cleans 155/105 135/95 115/75
40 DUs or 80 singles
10 S2OH 115/75 95/65 75/55
20 DUs or 40 singles

At Home
Work through 3 rounds of this:
2 Sets/arm - 3 SA KB Snatch + 4 SA KB OHS + 5 SA KB OH Reverse lunges

2 Sets/arm - 3 SA KB Cleans + 4 SA KB Thrusters + 5 SA KB OH Reverse Lunges

2 Sets/arm - 3 SA KB Suitcase Split Squats + 4 SA KB Rack Split Squats + 5 SA KB OH Split Squats

Rest 2:00 after each round. Record each

06.08.2020

Warm Up
2 rounds together:
2 lengths shuffle
25 feet perfect stretch
25 feet crab walk
then...

2 rounds of:
8 each side DB high pulls
10 deadbugs
20 mountain climbers
15 seconds each side standing straight leg hold

Clean warm up with empty barbell
- Burgener Warm up https://www.instagram.com/p/Bw1rOjbgILs/
 

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


Strength Set
3 sets
8 reps single leg RDL + reverse lunge
45 second weighted elbow  plank hold

then
3 sets of 8 reps
clean grip deadlift @3131 at the weight from last week or slightly heavier


WOD
"Roll Out"

12:00 EMOM
min 1- barbell roll outs x 8- at home hollow hold for 30 seconds
min 2- power clean x 5  115/75   95/65 
min 3- hand plank knee to elbow x 8/side
min 4- squat cleans x 5   115/75   95/65 

*use two or one DB or a barbell for the cleans **

05.15.2020

Warm up

Empty bar or PVC
2 rounds15 pass thrus- stick or PVC only
10 good mornings
10 back squats
10 press behind the neck
10 power cleans

then

30 seconds jumping with feet together
30 seconds skaters
30 seconds each side ankle stretch
30 seconds squat hold with feet together



Strength super set
3 rounds
side plank powell press x 8/side
seated DB press x 10
single leg RDL x 8/side


WOD

"Macho Taco"
5 rounds

3:00- work 1:00 rest
30 DUs or 60 singles
20 skaters- 10 each side
max reps of the macho man complex

*DBs and a barbell 115/75 85/55
macho man
3 power cleans
3 front squats
3 shoulder to overhead

01.08.2020

Warm  Up
2:00 cardio choice
2 rounds:
12 band resisted deadbugs (6/side)  https://www.youtube.com/watch?v=G97izxEjMds&feature=youtu.be
10 tempo single side racked DB front squats  (5/side with 4 second descend)
8 pausing frog bridges- laying on the ground, put feet together in butterfly position with DB across the hips.  Ankles close to the butt.  Raise the hips with a 2 second pause at the top of the bridge

Mobility:
Couch stretch x 30 seconds each side
ankle stretch x 30 seconds each side- push knee over toes with foot flat on floor


Skill: back squat Day 11
5 reps @ 65%
3 reps @ 75%
2 reps @ 80%
1 rep @ 90%
1 rep @ 92.5%

between sets of back squats perform single leg RDLs x 5 reps each side
use a moderate KB weight

then..

5 sets of
5 reps DB curls
5 air chair swings or 5 hollow positions with a box https://www.instagram.com/p/B5TK2A9AwUS/

OHS mobility:  https://www.instagram.com/p/B6V8iamHNZ8/
A.  Squat Y's x 5 reps each side
B. Lat eccentrics x 10 reps slow tempo



TTB drills:
https://www.instagram.com/p/B3urXsDABCw/
https://www.instagram.com/p/B5TK2A9AwUS/

Key Points:
1. Pull into hollow as hips hinge into pike
2.  Pull down on bar through entire skill to create tension
3.  Palms press down on rig, lats fully engaged
4.  Neutral head
5.  Drive heels down and back fast to repeat next rep


WOD
21-15-9
OHS    95/65    75/55     45/35
box jump overs 24/20"
TTB or hanging knee raises or tuck ups

January Monthly Challenge
Day 8- 16 walking lunges each side

09.18.19 'Up & Over'

Warm Up
400m row, run or bike
then..

2 rounds of

single leg movements
https://www.instagram.com/p/BpYHZd7lxdZ/?taken-by=strengthcoachtherapy
6-8 reps each side for each exercise
1. Single leg deadlift + reverse lunge
2. Step up + reverse lunge
3. Lateral + curtsy lunge
And
6-8 reps of half kneeling bottom's up KB strict press

Primer: 3 sets of
seated good mornings with an empty barbell x 15 reps
single leg RDLs x 8/side
hollow rocks x 15 reps

Clean warm up with empty barbell
- Burgener Warm up https://www.instagram.com/p/Bw1rOjbgILs/


round one with empty bar
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
"Up and Over"

5 RFT
15 deadlifts 155/105 135/95 115/75
10 bar over burpee
5 power cleans 155/105 135/95 115/75


Monthly Mobility Challenge
Week Three
Lizard pose 1 min/side
Seal Pose/ Sphinx 2 mins
Frog pose 2 mins
Saddle pose with eagle arms 1 min/side with arms
Table top 2 mins
1 min= 1 rep