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

04.14.2023

Strength- based on your squat snatch max
A.  behind the neck jerks
4 sets of 2 reps @ 50-60%

B. snatch balance
4 sets of 2 reps @ 60-65%
 
C. overhead squats
4 sets of 3 reps @ 65-75%
 
WOD
"Crash Course"
5 rounds for time
3 ring dips or 3 strict handstand push ups
4 power snatch
5 thrusters
 
suggested weight: 115/85, 95/65, 75/55

12.13.2022

Warm Up
2:00 row/ski
4 each side perfect stretch
15 banded face pulls
5 PVC Cuban presses
5 slow PVC overhead squats




Snatch warm up  https://www.instagram.com/p/CleTE-wpZ4x/
5 reps of each 
1. snatch grip high pulls
2. overhead squats
3. sots press
4. tall snatch- extension to pull under
5. high hang squat snatch
6. snatch



Strength
A. 3 sets of 2 reps snatch balance- keep light and and quick   https://youtu.be/D5BUtMk0INY
B. 5 sets of 3-position snatch @50-70%
(high hang, hang, floor)

WOD
"Doom"
7 Rounds for Time
200m row
1 power snatch 155/105  115/75   75/55
3 bar muscle up/3 C2B pull ups/ 3 pull ups 
3 strict handstand push up

03.22.2022

Warm Up
2:00 cardio
2 sets
5 yoga push ups
5 each side perfect stretch
10 DB strict press
5 each side DB windmills
10 each side walking lunges



Bullet proof shoulders
A. 2 x 10 reps -Lat eccentrics with a PVC- on a bench with your back flat and your arms extended. Lower the PVC behind the head for a 3 second count, up fast. Use a 2.5# or 5# plate on the PVC.

B. 3 sets of
5 reach , roll, and lift- fight hard to keep the elbow straight and keep your arm close to your ear
30 seconds OH carry each side- use a challenging weight




WOD
"Lap Dog"

3 sets of 3:00 AMRAP/ 2:00 Rest
12 DB box step ups 50/35 35/20
6 strict HSPU on a box- RX+ on the wall
1 rope climb

08.25.2021

Warm up
2 rounds
Run 200m
10 prone PVC raises
5 prone swimmers

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



Handstand warm up sequence https://www.instagram.com/p/CLKOBymjd6Q/
1️⃣ Wrist Ups (from knees):
keep fingers on ground (palms/thumbs come off ground).
Elbows stay locked.
Consistent pace on both upward and downward action
(10 reps x 1 round)

2️⃣ Wrist Rolls (10 reps)

3️⃣Plank Wrist Ups w/ Shift:
shift weight from shoulders and lift opposing palms/thumbs off ground. Controlled pace throughout
(5 reps each side x 2 rounds)

4️⃣Wrist Rolls (10 reps)

5️⃣Extended Arm Stretch:
Palm forward:
peel fingers back slowly while keeping elbow locked out.
Stretch wrist and forearms as much as possible.
(10 sec hold each side)
Palm down:
push down on back of hand while keeping elbow locked out.
Use light pressure and build according to what you can handle
(10 sec hold each side)

6️⃣Forearm “Massage”:
lay forearm on ground and use knee to massage forearm.
Use light pressure at first as it can be uncomfortable if not used to it.
(10 sec each side x 2 rounds)

Handstand skills
https://www.instagram.com/p/CDN19SBgGaF/
3 sets
A. box pike hold with single leg raises x 30 seconds
B. abmat for a target- box strict hspu x 5 reps @31X1


Strength
Front squat box Squat 21X1; 2,2,1,1,1; rest 2-3mins
*last time with tempo and a box so make the singles TOUGH


WOD
"Award Tour"
5 rounds for time
6 hang power cleans 155/105 135/95 115/75
5 strict HSPU or box piked hspu to an abmat
6 deadlifts 155/105 135/95 115/75

04.22.2021

Warm Up
3 sets
2 each side Turkish get up
5 yoga push ups
2 wall walks
6 v-ups


Skill: push ups
7 sets of 5 reps
between sets of push ups, complete 5 each side wall supported deadbugs


Primer
3 sets
12 steps DB death march
12 barbell hip thrusts
30 seconds side plank hold/side
rest as needed


WOD
"In The Air Tonight"
21:00 EMOM
min 1- 5 deadlifts @60-70%
min 2- strict hspu x 3-5 reps + 6 TTB and hanging knee raises
min 3- 40 DUs or 80 singles

https://youtu.be/sxNnIfKBQAs

02.15.2021

Warm Up
2 rounds
10 PVC pass thru + good morning
10 PVC platter squats
5/side tall plank knee to elbow
4 deep squat progressions

Mobility
90/90 hip switches x 5 touches each side
seated leg swings x 5 each side
deep squat internal knee rotations x 5 each side
cat/camels x 10 reps



Glute Focus- mini bands
banded glute bridges x 15
banded clam shells at the top of a bridge x 15
banded cha cha x 7 each side
banded air squats x 10- slow to fast



Strength
front squats 3 x 3 reps @78%
back squats 4 x3 reps @73%



WOD
For Time
"BeeBee"
25 power cleans 135/95 115/75 95/65
20 feet handstand walk or 24 handstand marches
15 thrusters
10 HSPU
5 clusters
5 strict HSPU or 5 strict pull ups

Cool Down
1:00 butterfly stretch
30 seconds each side couch stretch
1:00 child's pose