04.15.19

Warm Up
2:00 cardio choice
2 rounds:

hollow hold x 30 seconds
hollow body lat pull downs x 15-20 reps
windmills x 5/ side- light weight
single side KB deadlifts x 10 reps/side- moderate weight

Hollow/arch practice

https://www.instagram.com/p/Bu-BR-EgHTz/
1. boxes under rig with hollow practice
2. light band on rig for hollow practice
3. light band used for strict pull up positional practice

Kipping practice
https://www.instagram.com/p/Bv_ugyFg0dE/
1 arch to hollow lat pull down
1 arch to hollow pulldown into pull-up

Deadlift warm up

WOD

E2MOM for 18:00
min 0-2 2 rope climbs + 8 get ups
min 3-4 bike cals 30/20
min 5-6 deadlift x 15 185/155 155/125 135/95

04.13.19 Bring a Friend Day- Yoga and Wine afternoon

Make up Strength/Skill


WOD
Team of 4
2:00 on 2:00 off
two team members work for the 2:00, then switch with the other two team members for 2:00
The team working for the 2:00 completes:
20 cal row
max reps front squat 135/95 115/75
one work, one rest

Team of 4 goes until 200 reps of front squats are completed.

Yoga and Wine/Beer Event this afternoon. Starts at 3pm!

04.12.19 Annie Meets Cindy

Warm Up
400m Row/bike
10 reps each of T,Y,I prone raises
300m Row/bike
10 reps of PVC Platter squats
200m Row/bike
10 reps of walking lunges

Mobility:
Wrist stretches
Thread the needle stretch x :30 each side
Banded lat stretch x :30 each side
then...
banded walks- lateral and monster 10 reps each direction



WOD
'Annie meets Cindy'
50 DUs
50 abmat sit ups
1 round of Cindy- go strict pull ups for an extra challenge
40 DUs
40 abmat sit ups
2 rounds of Cindy
30 DUs
30 abmat sit ups
3 rounds of Cindy
20 DUs
20 abmat sit ups
4 rounds of Cindy
10 DUs
10 abmat sit ups
5 rounds of Cindy

**time cap 30:00**

Cindy = 5 pull ups, 10 push ups, 15 air squats

04.11.19

Warm Up

2 rounds
Row 10/8 cals
single arm KB high pull x 8/side- the high pull is from the waist up, not from the floor- light weight
single arm DB muscle snatch x 8/side- moderate weight
50 feet single arm farmer carry/side - moderate weight

Mobility: Squat

https://www.instagram.com/p/BtYm3FdFFrd/

1. quadruped rocker on toes- knees hover x 10 reps
2. squat to a walk out plank (like an inchworm without the push up) x 8 reps
3. deep squat progression without the single arm movements x 10 reps
4. half kneeling position to a pigeon pose stretch x 8 reps/side
5. goblet squat with a 3 second pause x 10 reps
6. back squat with KB on the back with a 2 second pause x 10 reps


Skill: stamina squats week 2
12:00 EMOM
min 1- 3 front squats @ 63%
min 2- 6 back squats @ front squat weight


Barbell warm up for snatches- Burgener Warm up

round one with empty bar
1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle snatch
4. tall snatch to 2", 4", 6", full squat

Find the power position for your snatch with the tap and high pull drill. Then tap + power snatch drill.


Use the remaining time in class to build load for 5 reps snatch. Can be squat or power snatch.


WOD
You will have six attempts to complete 5 reps successfully of the same load for the snatch.

Declare your weight on the bar. You have 3:00 to do 5 successful reps. This can be done in two groups during class time.
Example: I declare 125# on my bar and start with my first rep. I miss at rep #3, but complete 5 good reps in 6 attempts. All done in 3:00. Record weight for score.

04.10.19

Warm Up:
2:00 cardio choice
2 rounds of:

yoga push ups x 5  - from a plank position, drop into a cobra, push back to a downward dog, then to a plank PVC Cuban presses x 10  https://vimeo.com/261204364
half kneeling single arm KB strict press x 6/side
KB goblet squats with a 3 second pause at the bottom x 10

and then …

Bird Dogs x 10 reps
Medicine Ball Hamstring Curls x 10 reps
Reach Thrus x 5 reps https://www.youtube.com/watch?v=HTIvqzYOEbg&index=5&




Mobility: https://www.instagram.com/p/BtogGGPnJbN/
Rotator Cuff using the yellow mini-bands
1. ISO hold 10 seconds x 3
2. presses
3. external rotation
4. pulsing
5. external rotation overhead


Skill: handstand stacking and bar muscle up drills

Handstand https://www.instagram.com/p/BvPOLo7gNVD/

These drills will fix 3 main issues:
*shaping
*opening up shoulders/stacking
*tension
1. pressing tall to open shoulders and stack spine
2. wall facing stacking in a pike position
3. T-spine stretch over MB with barbell - opening the shoulders

Bar Muscle Up https://www.instagram.com/p/Bm95TYehkuP/
1. racked bar with band drill
2. spotted bmu from a box on the rig

WOD
For Time
6 Bar muscle ups or 12 C2B pull ups or 12 pull ups
24 alternating DB snatch 50/35 35/20
75 feet handstand walk or 45 shoulder taps from a box or plank position
24 alternating DB snatch
6 bar muscle ups or 12 C2B pull ups or 12 pull ups

04.09.19

Warm Up

Run/Row/bike 400m
2 rounds of:
10 skaters each side- keep upright, don't touch the ground with hand. Push through the glutes and hamstrings
10 two-legged pistols
10 box step downs- touch the toe to the floor and drive up
5 sumo inchworms


Mobility: shoulder flow by Marcus Filly
https://www.instagram.com/p/BiPe2a0h40w/



Skill: Single leg movement
Pistol progressions to practice https://www.instagram.com/p/BrnZ8X6ghIu/
Complete 6-8 reps each side for each exercise

1. Narrow Squat
2. Toenail Spot
3. Single Leg Ankle Spot
4. Narrow Squat to Single Leg Stand
5. Pistols


Front rack box steps ups
3 sets of 6 reps/side with moderate weight based off of your test set last week. If you didn't do the test last Thursday then you need to find your 10 rep max today.

WOD
For Time
2-4-6-8-10-12
alternating pistols
SDLHP 115/75 95/65
ring push ups
25 DUs or 75 single unders after each set of reps

04.08.19

Warm Up
Bike/Row 3:00
3 sets
3 hang muscle cleans
3 hang muscle clean below knee
3 muscle clean
burpee + 2 broad jumps x 3
*start with empty bar and only go light loads thereafter

Mobility:
Banded lat activation: https://www.instagram.com/p/BnRPfG3n3Tw/
each exercise x 10 reps per side

glute activation: https://www.instagram.com/p/BmwtGtUnhn1
 10 reps of each
1️⃣Normal width bridges
2️⃣Feet wide bridges
3️⃣Feet narrow bridges (🐸 pumps)
4️⃣Seated clamshells
5️⃣Supine clamshells
6️⃣Seated abduction



Three sets of:
Tall Clean x 2 reps (focus on technique, not weight)

6 sets of:

Power Clean from 2″ below the knee +Power Clean

Sets 1-2: 70%
Sets 3-4: 75%
Sets 5-6: 80%

then...

One set of:
Clean Pull x 3 reps @ 95%

WOD

For Time
Sled pull- pylon and back with moderately heavy weight
12 wreck bag squat cleans
50' walking lunges with wreck bag- front or back racked
12 wreck bag squat cleans
Sled pull- pylon and back