02.24.2023

Primer
2 rounds for quality
15 Turkish Sit-ups- with one plate- focus on pressing tall
10 Windmills [5 each side]- with one DB- focus on stability
10 slant board squats


WOD
"Sweat Fest"
Every 4:00 for 24:00
10 cals bike
20 air squats- on the even rounds
10 sit ups- on the odd rounds
15 cals row

09.12.2022

Warm up
https://www.instagram.com/p/CHvhxIBnzdS/
https://www.instagram.com/p/CHqV-H1HoSA/

10 reps of each of the flow
1. shoulder circles both forward and back
2. twists
3. swimmer (Michael Phelps)
4. around the world
5. side reaches
6. yoga push ups
7. standing straddle hold for 10 seconds
8. standing straddle both hands on left side for 10 sec. and then right side for 10 sec.
9. in a lunge, thoracic rotations to the right side
10. grab back foot and stretch for 10 seconds (or half kneel stretch) right side
11. straight leg stretch and move the foot around for 10 seconds right side
12. modified pigeon stretch for 10 seconds right side
Repeat #9-12 on the left side


Option today for a recovery WOD instead of class wod.



Strength
3 sets
landmine RDLs x 10 each side https://youtu.be/_FggCDeGW4E
landmine rows x 10 each side




Primer
All Posts • Instagram
2 rounds for quality:
15 Turkish Sit-ups- with one plate- focus on pressing tall
10 Windmills [5 each side]- with one DB- focus on stability
15 Hollow Plank Sliders- with a scooter or on the floor no slider- focus on rigid body lines





WOD
"The Hammer"

8 rounds
4 strict handstand push ups
7 back squats 115/75 95/65*

cash out 40 burpees

*barbell is taken from the floor

12.05.2020

Warm up
60 seconds jumping jack

5/side perfect stretch

60 seconds hops in place

10/side deadbugs
30 seconds high knees

10/side shoulder taps
30 seconds side plank right

30 seconds side plank left




Strength set



3 sets of
3 DB OHS single arm @ 22x1 each side

2 windmills each side @ 3030

1 goblet squat hold x 30 seconds

WOD

"Green Monster"

3 rounds for time
50 Wall balls 20/14
25 TTB
10 Devil's press 50/35 35/20

at home version

3 rounds for time
50 single DB thrusters 20/15
25 leg raises- no touching heels to the ground
10 devil's press 50/35 35/20

04.20.2020

Warm up
60 seconds jumping jack
5/side perfect stretch
60 seconds hops in place
10/side deadbugs
30 seconds high knees
10/side shoulder taps
30 seconds side plank right
30 seconds side plank left



Strength set
3 sets of:

3 DB OHS single arm @ 22x1 each side
2 windmills each side @ 3030
1 goblet squat hold x 30 seconds



Home Weightlifting
A. clean pull to hold + clean from the power position 3 sets of 3+3
B. slow motion power clean 6 sets of 2 reps
C. clean & jerk 4 sets of 2 reps



WOD

"Wheels"
20:00 EMOM
min 1- 1 1/4 cyclist squats x 10 reps

min 2- sit up + shoulder press x 8 reps
min 3- cleans- use any weight you have- x 12 reps
min 4- HSPU- sub pike from a box x 8 reps
min 5- Single unders x 45 seconds * count reps and this will be your score for today