01.11.19

Warm Up
500m row or bike
then 3 sets of:
5 broad jumps (build distance each set)
10 lateral step ups
6 each side half kneeling landmine press - stick barbell at the corner of the squat rack


Mobility: https://www.instagram.com/p/BrWgnItAPju/
1️⃣Rear foot elevated pelvic tilts - perform 8/each side with a 2 second pause.
2️⃣Seated 90/90 hip shifts - perform 6 each side.
3️⃣Ankle mobility with a green mini-band. Perform 10 reps on each side with the band around the lowest part of your shin. Move your knee forward without letting your heel pop up and aim your knee towards your pinky toe.
4️⃣Kettlebell squat prying - these can be done with a kettlebell or a dumbbell. Squat down as low you can, push your knees out with your elbows, get your chest up tall, and then rock side to side and “pry” yourself lower and lower. Perform two 15 second squat prys.




Skill: front squat
5,5,5 with a 331 tempo3 seconds to descend
3 second pause
1 second up

The weight on the bar should be light so that you can perform the tempo for 5 reps

Build load over the 3 sets (55,65,75# as an example for a female)


WOD

2mins Wall Sit
2mins Alternating Turkish Get Up 53/35

2mins Reverse Sled Drag HEAVY- 2 plates added

2mins Prisoner Step Ups 24/20" (hands behind head)

2mins Row @ Damper 10

01.10.19

Warm Up
every 2:30 for 4 rounds

250m row
10 hip bridges with heels on a bench or box
10 banded monster walks
10 banded air squats- tempo is slower to faster (descend slowly)


Mobility:
sciatic nerve flossing x 30 seconds each leg https://vimeo.com/130766387
stagger stance good mornings with empty bar x 5 each leg

https://vimeo.com/155587690
sciatic nerve flossing x 30 seconds each leg

sumo inchworms x 5 - sumo stance with legs as you walk your hands out and then walk hand back


Skill: deadlifts
5 sets building load
4 reps @ 60%
4 reps @ 70%
3 reps @ 75%
3 reps @ 80%
2 reps @ 83+%


WOD
5 RFT
10 deadlifts 135/95 115/75 95/65
10 push press
10 back squats
5 pull ups- strict if you can, otherwise kip or ring rows

01.09.19

Warm Up
3 Sets
10 Step Death March
20m Lateral Banded Walk (10m/direction)
10 Tall kneeling banded Pallof press each side

*slow controlled movements with purpose to warm up and activate



Primer:
Part One: single leg stance RNT balance-barefoot https://www.instagram.com/p/BrTUj9nglU3/

                  hold stance 5 seconds x 3 reps each side


Part Two: barefoot single leg RDL with barbell x 6-8 reps each side


Barbell Warm Up
with an empty bar complete 5 reps of the following:
1. snatch grip behind the head press
2. snatch grip behind the head press in a quarter squat
3. jumping squats with barbell on your back- continuous
4. Cossack squats with barbell on your back- but you can take it off it needed
5. muscle snatch from the hang

Skill: snatch

3 reps snatch @ 60%
3 reps snatch @ 65%
2 reps snatch @ 70%
2 reps snatch @ 75%
then..
3 sets of 1 rep snatch @ 80+% build in load if technique feels good


WOD

8:00 AMRAP
15 power snatch 75/55- no more added weight!
15 burpees over the bar or sub 4 bar muscle ups


Core Finisher
https://www.instagram.com/p/BnphutvnGjB/

3 sets - all on a bench
5 reps each side moving DB lateral underneath your plank
5 reps each side plank with DB powell raise
10 reps in a plank doing up downs

01.08.19

Warm Up
2:00 Cardio
3 sets of:
10 x push up T https://vimeo.com/130766564
10 x PVC pass thrus
30 sec. 2 arm KB hold OH- light weight
4 lengths of the gym farmer carry- moderate weight




Mobility: postural exercises https://www.instagram.com/p/BqyZHWTnq1x/
2 sets of 10 reps each
1. T-spine stretch on foam roller
2. 90 degree arm lift offs
3. Reverse snow angels
4. T's
5. Y's
6. Barbell raises


Skill: 10:00 EMOM
odd- 30- 40 seconds practice on choice gymnastics skill
even- 10 DB push press + 10 banded pull aparts


WOD
10:00 EMOM
odd- 15 KB swings 53/35
even- 2 rope climbs or 4 up/downs


Post WOD
Core + Arms
https://www.instagram.com/p/BsLFmekl2Cc/
3 sets of 6-8 reps each

1. Tall kneeling zottman curls
2. Rower pike ups
3. Standing Hammer curl to press

01.07.19

Warm Up
2 rounds

9/6 cals row or bike
10 x slower down, faster up tempo air squats
10 x thoracic rotations each side https://vimeo.com/232531289
10 x nerve flossing https://vimeo.com/127208120


Mobility: shoulders- tight???
https://www.instagram.com/p/Bryyf_EgqgN/
1️⃣Foam roll lats x 60 seconds per side
2️⃣Straight arm bench extensions x 8
3️⃣Deep squat on wall pullovers x 8
4️⃣Angled barbell press to overhead glide x 8

**angled barbell should be put in a corner of a squat rack**

Primer: 3 sets
20 shoulder taps in a plank position (10 each side)- pause 2 seconds on the tap- try not to rotate hips
1 wall walk + 30 second handstand hold + walk back down

rest as needed

Barbell warm up (empty barbell)

5 good mornings + 5 elbow rotations
5 back squats + 5 hang muscle cleans
5 stiff legged deadlifts + 5 front squats
3 power cleans + 3 hang squat cleans + 3 squat cleans

WOD
For Time
40 power cleans
30 thrusters

RX- 115/75
Intermediate- 95/65
Scaled- 75/55

01.05.19 Team of 3 'Sasquatch'

WOD: Teams of 3

Sasquatch
30:00 Time Cap
250 Clean & Jerks
on the 0:00, 5:00, 10:00, 15:00, 20:00 complete
45/30 cal row
30 TTB

Every 50 reps C& J
RX
115/80
135/95
155/105
185/125
205/135


Intermediate

95/65
115/80
135/95
155/105
175/115

Scaled
75/55
95/65
115/75
125/85
135/95

01.04.19

Warm up
3 rounds
9/6 cals bike or row
12 air squats- 3rd round do Cossack squats

then...
https://www.instagram.com/p/BqJFAXxl-71/
1-2 rounds of:
6-8 Single Arm KB Turkish Sit Ups
6-8 Single Arm KB Z Press
4-6 Half Kneeling KB Windmill

WOD
21:00 EMOM
min 1: 15/12 cal bike
min 2: 10 HSPU or 6-8 piked box hspu
min 3: 12 alternating pistols


Core Finisher
https://www.instagram.com/p/BrdLdvUlxwX/
10sec Dual KB Hollow Hold
10sec Dual KB Hollow Flutter Kicks
10sec Dual KB Hollow Rocks
rest as needed x 6 sets