04.12.2022

Warm Up
2 sets
1:00 cardio
5 each side DB windmills
10 Cossack squats
10 barbell front squats
30 second child's pose with shoulder variation


Strength
4 sets

2 power cleans + 2 cleans + 2 front squats
60%, 65%, 70%, 75%


4 sets
clean deadlifts x 2 reps @ 90-100%



WOD
"Getting Low"

5 rounds for time
15 TTB
30 DUs
6-5-4-3-2 squat cleans- build load starting at 60%
Rest 90 seconds

04.11.2022 Partner WOD

Warm Up

One round
https://www.instagram.com/p/CMAupVrn7WW/
10 Xiaopeng Circles
▪️10 IYT + other letters
▪️20 Wall Supported Dead Bugs
▪️10 Squat Pulses
▪️10 Hip Airplanes
run 200m easy


Bullet Proof Shoulders
3 sets
15 x overhead shrugs- get a wide grip on the barbell overhead. Shrug your shoulders up towards your ears and slowly come down.
8 x single arm down dog/side


Strength
A. 3 sets of seated on a bench strict press x 6 reps- build load
B. 3 sets of push press x 3 reps -build load starting from the last set of strict

WOD
"Moonshot"

partner
waterfall relay
4 rounds each person
25/20 cals row
25 wall balls 20/14
then
8 sets for time
"You go, I go"
25/20 cals row

the first part of the wod, partner A starts with the rowing and then moves directly into the wall balls while partner B starts their rowing. Then partner B moves into the wall balls if partner A has completed their 25 reps. Keep moving through this sequence until each person has completed 4 rounds each.

the second part is 8 rounds total for time. Partner A rows their cals while partner B rests. Then partner B rows, while partner A rests. The time finishes when A and B have completed 8 sets between the two of them.

04.10.2022

CrossFit Swim WOD- Meet at 6545 Flying Cloud DR

4 rounds for time

100 yards swim

10 each side MB throws

50 swim

15 wall balls

rest 1:00

04.09.2022 Partner WOD

Warm Up
3 sets
7 barbell deadlifts
7 barbell hang cleans
7 barbell front squats
20 banded pull aparts
mixed KB/DB rack overhead carry x 50 feet

Mobility
banded ankle distraction x 30sec/side
quadruped shoulder taps with 3 second pause x 10/side
Cuban press with small weights x 10 reps
banded lat stretch x 30 seconds/side



WOD
"Smooth Operator"
with a partner
30:00 AMRAP
200 DUs or 400 single unders
50 power cleans 115/85
40 box jumps 24/20"
30 hang squat cleans 115/85
20 burpees
10 clusters 115/85

04.08.2022

Warm Up
2 sets
10 cals cardio
5 sprawls- burpee, no push up
100 feet double KB overhead carry

2 sets
5 each side perfect stretch
10 barbell Kang squats
30 second handstand hold

Primer https://www.instagram.com/stories/highlights/17887675001361780/
one set
empty barbell RDL + row x 10 reps
silverbacks x 10 reps


Strength
barbell hip thrusts 4 x 8 reps @75% your DL max


WOD

"4EVER"
20 rounds for time
with 2 dumbbells 40/30 30/15
1 devil's press
2 thrusters
3 box step ups 24/20"
4 burpees
*only movement done without DBs is the burpee*

04.07.2022

Warm Up
2 sets
1:00 cardio
8 Cossack squats
8 sumo inchworms
10 goblet good mornings- light
5 each side single arm KB thrusters
30 second handstand hold



Lats to Fly
A. 2:00 of the 3 position arch- this is for quality, not quantity. Prone with arms and legs extended. Lift the opposite arm and leg each side then lift all limbs together. 1 rep= opposite, opposite, together

3 sets
B. 30 seconds kip swings
C. single arm banded lat pull downs x 15 each side


WOD
"Cranked Up"
3 RFT
15/12 cal bike
6 C2B pull ups or pull ups
15/12 cal row
10 burpees
15 thrusters 45/35
6 pull ups or ring rows
Rest 2:00
record each round

04.06.2022

Warm Up
Cardio 2:00
3 sets
1. single leg glute bridges x 10 each side + 10 second hold on the last rep
2. McGill curl up x 10 reps- hands underneath your lower back, one leg bent with foot on the floor, the other leg is straight out. Curl the chin to the chest and lift the head slightly off the floor. Hold, feeling your back into your hands, for 3-5 seconds.
3. IYTs with light plates x 5 each letter then 5 prone swimmers



Strength
Back squats + Bulgarian split squats https://www.instagram.com/p/CasLKZ-Atj5/
First complete 3 x 8 reps each side Bulgarian split squats- no weight, then light load, then moderate load
then...
2 x 4 reps back squat @ 65%, 70%
3 x 3 reps back squat @ 80%


WOD
"Choose Wisely"
10:00 EMOM
5 power cleans + 5 shoulder to overhead

• all movements must be unbroken

• you pick the load, record