06.14.2022

Warm Up/Primer
Row 300m
50m dual KB/DB overhead carry
Row 250m
50m dual KB/DB front rack carry
Row 200m
50m dual KB/DB farmer carry


WOD (20:00)
"Make Me Feel Better"
Every 2:30 for 5 sets
15/12 cals bike
10 DB step ups 50/35 35/20 24/20"
max reps burpees*
Rest 90 seconds
*record each round
one group starts, the second group will start 90 seconds behind

Accessories
2-3 sets
12 each side single leg glute bridges
12 each direction banded walks
30-45 second wall sit

05.04.2022

Warm Up
3 sets
50 single unders
5 inchworms
20 second handstand hold



Strength
3 sets
A. wall sit 45 seconds
B. cyclist squats with load x 15 reps
C. hamstring curls on MB or rower seat x 15 reps




TTB drills:
https://www.instagram.com/p/B3urXsDABCw/
A. kip shape drill- hanging on the bar with legs against the box- press into a hollow and then arch position. Push down on the bar. x 5 reps
B. work with a partner to have them place their hand out in front of the legs with your TTB swings. Raise your hand and have your partner try to keep hitting it with the feet.


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
"Lickety Split"
5 RFT
Run 200m
10 TTB or hanging knee raises
50 DUs or 100 singles
10 HSPU
rest 1:30

03.11.2021

Warm Up
3 sets
20 bodyweight hip thrusts
15 second single leg hip thrust isometric hold/ side
20 banded lateral walks/side



Strength
Body Composition
A1. snatch grip Romanian deadlift: 3110; 8-10 reps
A2. suitcase long step walking lunges: 30X0; 14-16 steps

B1. barbell hip thrusts: 20X2; 8-10 reps
B2. goblet 1 1/4 squat: 2111; 8-10 reps



WOD
"Just Sitting Around"
8-10-12-14-16-18
hollow rocks
wall sit x 2 (8 reps= 16 second wall sit)
200m row sprint
Rest 1:00

12-16-2020

Warm up
3 rounds

banded hip thrusts x 20
reverse snow angels x 15
calf raises x 10



Strength
3 sets

A. front foot elevated drop back lunges x 8/side @ 21X1
B. hip hurdles x 10/side
C. half kneeling DB lift and chop x 6/side



WOD
"Ring the Bell"
30-20-10
sumo deadlifts 185/135 155/115 135/95
15-10-5
toes to rings


AT home

WOD
"Ring the Bell"

4 rounds
3:00 running clock
10 sumo deadlifts
8/side Turkish sit ups
6/side single arm devil's press
in remaining time either OH DB hold or wall sit
rest 1:00


Cool Down
2:00 seated straddle
1:00 Jefferson curls

07.14.2020

Warm Up
3 sets
10 DB/KB good mornings
5/side KB windmills
5/side KB plank pull throughs
50 feet KB overhead carry each side


Mobility: low back and glutes
Perform 1:00 for each stretch https://youtu.be/mzZ-B-QbSwQ
1. sphinx position hold
2. cat/camels
3. thread the needle + thoracic rotation
4. cobra push up
5. child's pose + cobra

Glute activation- prone 1:00
1. squeeze the leg
2. lift a few inches off the ground
3. flex foot and bring leg back to ground- toe touch the floor
4. relax the leg and drop the quad to the floor


Strength
3 sets
DB death march x 20 steps (10/side)- holding 2 DBs at your side
wall sit 45 seconds




WOD
"Six Flags"
Every 3:00 for 4 sets
300m run

12 deadlifts 135/95 115/75
10 TTB or KB hanging knee raise drill- with orange band https://www.instagram.com/p/B0RxrD4Ad2h/

03.05.2020

Warm Up
2 lengths jog
2 lengths shuffle
2 lengths skip
then..
5 inchworms
5 walk out to plank + walk back to a deep squat. In the deep squat perform 2 each side thoracic rotations
10 glute bridges
20 frog pumps

Super Set- add load each round

3 sets of
death march x 20 steps
wall sit x 45 seconds
DB step ups x 16 reps



Skill: strict pulls- work for 8:00

4 rounds of attempts of strict pulls or 3-5 strict pull ups

Two tips for strict pull ups- work on these on the rig either from a box with a toe spot, with a buddy and a waist spot(help) or hanging with no assistance.
A. Think about driving your elbows down verses pulling your body up. This leads to a much stronger pull and it drives a lot of proper engagement by keeping your shoulders from shrugging up.
B. Keep the lower body active and engaged. Get into the hollow position with feet out front, heels squeezed together, and rib cage tucked in.



WOD
AMRAP 7:00
7 SDLHP 115/85 95/65 75/55
7 HSPU sub pike position on a box
14 abmat sit ups




POST WOD core

4 rounds

hollow body bounces x max reps for 30 seconds https://www.youtube.com/watch?v=viSkNqKBjLU&feature=youtu.be


straight body ceiling reach sit ups x 10 reps (slow and controlled) https://www.youtube.com/watch?v=3xFqYd2FbTY&feature=youtu.be


March Monthly Challenge

Strict pull ups/Kip pull ups

Week One:
Option One:  be able to hold the hollow position on the rig for 30 seconds.  Feet in front with heels together.  Rib cage tucked. Full grip on the rig with thumbs around.  Then be able to hold the chin over the bar position for 30 seconds. 


Option Two:  solid hollow and arch foundation on the rig.  Practice getting into the hollow position from neutral 10 times.  Then do the same for the arch position 10 times.  Lastly, complete 20 good reps of tight hollow/arch swings.

02.22.2020 Veteran Suicide Awareness WOD

IN honor of Veteran Suicide Awareness

For Max Reps in 22 minutes

1 min Pull-Ups

1 min Air Squats

1 min Kettlebell Swings 53/35

1 min Double-Unders

1 min Push-Ups

1 min Sit-Ups

1 min Lunges

1 min Strict Presses 45/35

1 min Mountain Climbers

1 min Dumbbell Push Presses 35/25

1 min Box Jumps 24/20"

1 min Assault Bike Cals

1 min Wall Ball Shots 20/14

1 min Ball Slams

1 min Burpees

1 min Bench Presses 115/75  95/65

1 min Deadlifts 185/125   155/105

1 min Wall Sit

1 min Plank Hold

1 min Rope Climbs

1 min Toes-to-Bars

1 min Dumbbell Snatches 50/35   35/20

At Minute 22: a moment of silence to recognize those who lost the battle

Score is total reps completed of all movements. For Wall Sit and Plank count 1 rep per second in static hold (do not count transition or rest time).