04.20.2022

Warm Up
50 single unders
5 each side Cossack squats
45 seconds wall sit
30 handstand hold


then
3 sets
10 Russian baby makers
10 barbell front squats
10 barbell strict press
5 calf eccentrics each side


Lats to Fly
3 sets
A. hanging scap pull ups x 10
B. hollow sliders- feet on a scooter or the rower seat, open and close shoulders to gain movement, do not bend or pike at hips. No sagging midline. x 10 reps




WOD
"Invisible"
For Time
18:00 time cap
80 DUs
40 alternating DB snatch 50/35 35/20
20 pull ups
80 DUs
30 DB hang clean & jerk 50/35 35/20
13 pull ups
80 DUs
10 single arm devil's press 50/35 35/20
6 pull ups

04.19.2022

Warm Up
2 sets
5 each side perfect stretch
10 each side KB RDLs
10 each side KB windmills
5 each side KB overhead squats
30 seconds front rack stretch



Strength
split jerks
A. 2 sets of 3 reps press in the split
B. 2 sets of 3 reps tall jerks
C. 5 sets of 1.1 split jerks with a 2 second pause in the receiving position


WOD
"Leg Burn"
3 rounds for time
15/12 cals bike
15 KB swings 53/35
12 goblet step ups 53/35 (ideally the same KB weight as the swings)

Finisher
2 sets if time
12 alternating single leg v-ups
3 Turkish get ups on the right
3 windmills on the right
12 yoga push ups
3 Turkish get ups on the left
3 windmills on the left

04.18.2022

Warm Up
2 sets
1:00 cardio, increasing pace every 20 seconds
20 lateral banded steps/side
5 barbell good mornings
5 barbell behind the neck press
5 barbell back squats
10 each side Cossack squats



Primer- lats and hip flexors
3 rounds
10 reps per leg- single leg lift over object
20 reps kip swings



Strength
Deadlifts
10 reps @ 60%
8 reps @65%
4 reps @ 75%
4 reps @ 80% can be singles if needed


WOD
"Memory"
AMRAP 15:00
Row 400m/325m
25 feet handstand walk or 50 feet scooter walk
10 TTB or hanging knee raises
5 deadlifts 225/155

04.16.2022 Partner WOD

Warm Up

2 rounds
15 PVC pass thrus
10 barbell good mornings
10 barbell back squats
10 press behind the neck
10 power cleans

then

10 reps of each with a light band https://www.instagram.com/p/CYrb3aiB5kv/
1. external rotation- squeeze elbows into your ribs
2. banded pull aparts
3. behind the neck pull aparts- start with elbows at 90 degrees and pull band apart to fully extended elbows
4. snatch grip press


Primer

2 sets- empty barbell and then light weight
3 reps tall clean- improve speed under the bar, maintain tension on the bar and stay connected
3 reps clean from the power position- focus on leg drive and racking the bar faster



WOD
"Big Energy"
20:00 AMRAP
with a partner - "You Go, I Go"
10 wall balls 20/14
8/6 cals bike
6 clean & jerks 115/85 95/65 75/55

04.15.2022

Warm up
2 sets
1:00 easy pace cardio
10 banded good mornings
10 alternating reverse lunges
10 squat Ys with light plates
*1 Barbell Complex


*Barbell Complex
3 clean high pulls
3 tall cleans- pull under the barbell
3 front squats
3 push jerks

Primer: squat warm up https://www.instagram.com/stories/highlights/17887675001361780/
2 sets
empty barbell RDL + row x 10 reps
silverbacks x 10 reps



Strength
Front Squat
8:00 EMOM
sets 1-2 @60%
sets 3-4 @ 65%
sets 5-6 @ 70%
set 7 @ 75%
set 8 @ 80%

WOD
"Tornado Drill"

5 sets
3:00 AMRAP 1:00 Rest
3 power cleans 185/125
6 push ups
9 box jumps
12 air squats
*pick up where you left off*

04.14.2022

Warm Up
2 rounds
5 yoga push ups
10 PVC Cuban press5/side
DB high pulls5/side
DB strict press
2 strict pull ups



Bullet Proof Shoulders
3 sets
A. 8 x banded face pull Y press- during the first portion of the movement make sure your forearms get to vertical and then press to your snatch/overhead squat grip

B. 10 x PVC lift offs- go as narrow as possible with hands while still lifting arm up until it is in line with the ears. The more narrow the grip, the harder the exercise.

after the rounds are completed, finish with 3:00 max distance OH carry- use two KBs (RX would be 35/20)


Strength
Bench Press
4 reps @ 60%
2 reps @ 75%
4 reps @ 70%
2 reps @ 85%
4 reps @ 80%
2 reps @90%


WOD
"Holding by One Hand"
5 rounds for time
2 rope climbs or 4 up/downs
16 alternating DB snatch 50/35 35/20 RX+ 70/50

04.13.2022

Warm up
2 sets
Row or Bike 1:00, easy to hard pace
30 squats (10 narrow, 10 normal, 10 sumo)
10 behind the neck strict press
10 barbell Kang squats




Lats to Fly
3 sets
A. standing banded hollow IYs x 15- stand in hollow, rib tucked, squeeze butt. Keep the wrists straight (no extension). Pull up into the I then to Y keeping the rib down! (no arching)

B. Landmine meadow rows x 6 per side



Strength
A. snatch balance 5 sets of 3 reps building load to 70-75%- work on speed under the bar
B. hang squat snatch + snatch @ 75% x 3 sets

WOD
"Extra Level"
Every 4:00 for 4 sets
Run 200m
3 burpee pull ups
6 med ball sit up and then throw to the wall 14/12-10#
9 hang power snatch 95/65 75/55
*record splits