07.27.2022

Warm Up
Run 3:00
then
thoracic flow 5 reps of each movement    flows • Instagram
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





Member of the Month WOD- Sophia Johnson
"Escape"
For Time
Part One
Buy In 20/15 cals choice machine
then
20-16-10-6 reps
Alt. single arm DB snatch  50/35  35/20
wall balls  20/14
weighted sit ups- use one DB at your chest
Run 400m after each set

immediately into
Part Two
21-15-9
Deadlifts  225/155
Single arm DB push press  50/35   35/20Run 200m after each set

07.30.2020

Warm Up
Run 400m
then
2 rounds of:
5 slow to fast air squats
30 seconds of deep squat progressions
5 sumo inchworms
then
2 rounds of:
5/side lateral box step ups
30 seconds/side ankle stretch on the box
10 glute bridges with heels on the box

Mobility
QL walks x 16 in each direction  https://www.instagram.com/p/B8KaFgxljE-/
hip hurdles x 16 each leg- one DB one the floor, lift one leg over and back while sitting up tall
cat/camels x 10
thread the needle + thoracic rotation x 5 each side




WOD
"Junkyard"
Buy In: 20 ball slams

200' shuttle run (50 feet out and 50 feet back x 2)
50 box step ups- go 30/24" box or 24/20"
200' shuttle run
40 weighted sit ups- hold a DB or a plate at your chest
200' shuttle run
30 deadlifts 225/155
200' shuttle run

Cash Out : 10 tire flips

03.28.2020 Hateful 8

2 rounds
10 Quadruped Hip Extensions/leg (hold 1sec at top of each)

30sec Forearm Plank – Protract Shoulders as far as possible

10 Side Plank Rotations/side

10 Jefferson Curls (low load slow and controlled) focus on simply execution of correct postures – with a PVC, bodyweight, or a light kb or weight

WOD

8 Rounds for time
8 hand release push ups
8 weighted sit ups
8 chair pull ups
8 air squats
8 burpees
8 sumo deadlifts
8 hang power cleans
8 shoulder to overhead

05.04.18 Death by 10m

Warm Up3:00 Slow Bike or Row

3 Rounds: 3 Scap Retraction + 3 Strict Pull-Ups 6 Russian Baby Makers 9 Wall Squats 12 AbMat Sit-Ups 20 second Samson Stretch each side

Followed by… 10 Deep Squat Progressions

Primer:

Coach led running warm up

WOD 3 parts Part One Death by 10meters min 1: 10m sprint min 2: 2 x 10m sprints min 3: 3 x 10m sprints min 4: 4 x 10m sprints go until you can't complete your sprints in the 1:00 time

Part Two

For Time Complete 3 rope climbs. You must do 5 burpees after each rope climb

Part Three 4 Rounds for time- record weight used for both movements 20 weighted sit ups- either plate to chest or with a Mb OH split carry- one arm overhead, one arm at the side to the pylon and back- switch arm positions per length