10.08.2022 Partner WOD

Warm Up
https://www.instagram.com/p/CYrb3aiB5kv/
2 Rounds of 10 reps each
A. External Rotations (squeeze elbows into your ribs)
B. Banded Pull Aparts
C. Behind the Neck Pull Aparts (start with elbows at 90 degrees and pull band apart to fully extend elbows)
D. Snatch Grip Press


Barbell warm up https://www.instagram.com/p/CiN5VBqJLSP/
5 reps of each with light or empty bar
▪️Clean Grip Sotts Press
▪️Muscle Clean into Squat
▪️Tall Clean
▪️Clean from Power Position
▪️Clean
▪️Press from Split
▪️Jerk





WOD
"Hulk Smash"
with a partner
20:00 AMRAP
2 rounds of synchro Bear Complex 135/95 115/75 95/65
20 slam balls
6 synchro bar muscle ups or C2B pull ups
20 slam balls

05.05.2022

Warm Up
2 sets
15/12 cals row or ski
10 Cossack squats
5 each side DB windmills
5 each side single arm DB reverse lunges
100m run



Strength
1 clean + 1 hang clean
*these should be squat*
Every 1:30 for 9:00 (6 sets)
stay around 60-65% to work on form today
dial in technique and positions

WOD
"Sweaty Betty"
For time
40 sit ups
30 cal row
15 push ups
15 slam balls

30 sit ups
20 cal row
15 push ups
15 slam balls

20 sit ups
10 cal row
15 push ups

15 slam balls

12.18.2021 12 Days of Christmas

Warm up
2 sets
200m cardio choice (400m on bike)
10 prone PVC lift offs
5 prone swimmers

2 sets
5-10 push ups
30 second handstand hold against wall


2 sets
10 x each side banded monster walks
10 x each side standing banded hip abduction https://youtu.be/8pu435ybC5k
10 x banded tempo squats with a 3 second at halfway and at the bottom of the squat




WOD
12 Days of Christmas
1- 10 cals row, bike or ski
2- bar muscle up or ring dips or box dips
3- power snatch 115/75 95/65
4- thrusters 115/75 95/65
5- pull ups
6- power cleans 115/75 95/65
7- slam balls
8- DB RDLs (4 each side) 50/35 35/20
9- air squats
10- bent over rows 115/75 95/65
11- HSPU or box piked hspu
12- DB renegade rows- row, push up, row 50/35 35/20

08.27.2021

Warm Up
https://www.instagram.com/p/CKCYDnMnIsS/▪️Single Arm Overhead DB Carry- keep elbows locked out and lats and scaps pulled down

50m each side


▪️Cross Walk- keep these light with lats and scaps pulled down and elbows straight

100 feet in total


▪️Banded Lat Pull Downs with 10 sec squeeze on last rep- aim for full range of motion reps with all focus on using the lats to pull the PVC to your hips. Keep shoulders pressed down and arms straight.

15 reps


▪️Bent Over Flyes- keep these light enough to keep shoulders pressed down for the entire set

15 reps


▪️Bird Dogs- focus on hitting a hollow position when extending the arms and legs (posterior pelvic tilt) and keep core braced. I like to hold the last rep for 10 sec and squeeze the hollow position as hard as I can
15 reps each side


Mobility
5 deep squat progressions
30 second deep squat hold
Z- press variations- use the thin orange bands https://www.instagram.com/p/CERti3FJf51/
1. banded Z- press x 6-8 reps
2. Z face pull Y press x 6-8 reps
3. Z position external rotation x 6-8 reps




Strength
A. snatch press in the receiving position OR deep squat + press with one KB if the sots press is too much
3 sets of 5 reps- light load to work on positioning
B. snatch balance
4 sets of 3 reps- build load from part A.
C. snatch lift off + snatch
work for 6 sets to build load with a snatch lift off (the beginning of the snatch to the knee) + 1 rep snatch


WOD
"Bonfire"
14:00 AMRAP
6 slam balls 35/25
12 box jumps 24/0=20"
6 power snatch 115/75 95/65 75/55
6 overhead squats 115/75 95/65 75/55

07.24.2021 Partner WOD

Warm Up
400m run

Two sets of: can be done with a partner
Rotational Med Ball Throws x 10 reps (right side)
Rotational Med Ball Throws x 10 reps (left side)
Max Overhead Med Ball Throws with heavy Med Ball x 5 reps (work to get as extended as possible)

Mobility: https://www.instagram.com/p/Bz1vMkKlT2p/
A. perfect stretch x 5/side - start at a spiderman lunge, forearm to the floor in front, then up to a straight leg stretch with hands on either side of the foot in front

B. psoas march x 10 each side- use the yellow mini-bands for a better stretch- you don't need to elevate this stretch. Just move on the floor.

C. plate loaded curtsy walk x 25 feet




WOD
"Long Lines"
with a partner
divide reps, one work/one rest
For Time
50 cals bike
40 box jump overs 24/20"
30 slam balls 35/25

800m run
40 alternating pistols
30 wall balls 20/14

1000m row
30 burpees to a plate
20 HSPU or strict box hspu

06.15.2021

Warm Up
2 rounds
10 steps death march
50m DB cross body carry- switch positions at 25m
10 steps walking lunges- no weight
3 wall walks



Strength: hip thrusts, banded hamstring curls, and curtsy lunges
3 sets
in between sets you can work on warming up for rings or rig work
A1. hip thrusts x 6 reps around 70% your deadlift 1RM
A2. banded hamstring curls x 20 - use an orange or black band around the ankles tied to rig
A3. KB or DB curtsy lunges x 6/side @31X1

20:00 EMOM
"Slippin"
min 1- deadlifts x 5 reps @65-70%
min 2- muscle ups or C2B pull ups x 3-5 reps
min 3- slam balls x 20 reps
min 4- rest

04.15.2021

Warm Up
3 sets
40 seconds jumping rope
30 seconds Jefferson curls
20 seconds plank hold

then..
hip speed jumping
5 sets
1. 6 slam balls
2. burpee skater jump x 8 (4/side)
rest 30 seconds



Mobility
2 rounds
banded ankle distraction x 30 seconds each side
deep squat plate hold x 30 seconds
banded glute bridges x 20
banded clam shells x 15/side

Strength
back squats
every 2:00 for 8:00
6 reps back squat
start @ 65-75% and build with good form


WOD
"Wait a Minute"
13:00 AMRAP
60 feet farmer carry
10 tall plank KB pull throughs (5/side)
60 feet rack carry
10 tall plank KB pull throughs