workout of the day
03.23.2023
WOD
"It's Sprint Time"
10:00 EMOM
min 1- 10/8 cals bike
min 2- 10 full squat burpees
full squat burpee- drop down into a squat, then send legs out for the burpee with the chest and thighs touching the ground, jump back into the full depth squat and stand up.
Primer
A. touchdown squats x 10 each side
B. perfect stretch x 4 each side
C. split stance pallof press x 10 each side
stand in a split stance with a band on the rig- pull the band to your chest and press out from there
Strength
Wendler week 2
back squats
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%
Accessories
2 sets
A. hollow rocks x 20-30 seconds
B. banded hamstring curls x 30 seconds
C. supermans x 20-30 seconds
WOD
"It's Sprint Time"
10:00 EMOM
min 1- 10/8 cals bike
min 2- 10 full squat burpees
full squat burpee- drop down into a squat, then send legs out for the burpee with the chest and thighs touching the ground, jump back into the full depth squat and stand up.
Accessory WOD
10-20-30
Russian twists
hanging shoulder shrugs
03.27.2020
WODFor Time
20 Burpees
30 DB snatch
40 DB overhead squats
800m run
Warm Up
2 rounds
10/side leg swings
10 high knees
10 butt kicks
5/side groiners
4/side perfect stretch walk
A. snatch upper cut drill x 10 reps
https://www.instagram.com/p/B7kI5ozJ_YO/
B. every 1:00 for 10:00 (6 reps for each minute)
2 tall snatch
2 mid-thigh snatch
2 squat snatch
WOD
For Time
20 Burpees
30 DB snatch
40 DB overhead squats
800m run
Core Conditioning
3 sets of
side plank leg lifts x 8 + 20 second hold right side
side plank leg lifts x 8 + 20 second hold left side
supermans x 15 reps
04.22.19
WOD
speed work- all done as quickly as possible for maximum rest
every 2:00 for 8 sets
5 bar facing burpees
5 Touch N Go S2OH 115/75 95/65
5 box jump overs 24/20"
Warm Up
400 Meter Light Jog into:
2 Rounds:
4 Samson Stretch Lunges (5 second hold in each)
8 Alternating Spiderman and Reach
12 Russian Baby Makers
Primer:
2 sets of:
1 length of the gym quadruped crawl https://www.youtube.com/watch?v=OA23BcPrFxM
1 length of the gym each direction lateral plank walks https://www.youtube.com/watch?v=1oOWVaajW9I
1 length duck walk https://www.youtube.com/watch?v=e5lPjg0GhFM
Abs
7:00 AMRAP
8 hollow rocks
10 tuck ups or v-ups
12 rotating planks- from two hands on the floor plank to rotating to a side plank and back again. Rotate a total of 12 times (6 each side)
14 supermans
WOD
speed work- all done as quickly as possible for maximum rest
every 2:00 for 8 sets
5 bar facing burpees
5 Touch N Go S2OH 115/75 95/65
5 box jump overs 24/20"