03.13.2020

Warm Up
2 Sets of:
all with an empty barbell
300m row/bike
5 good mornings
5 presses from behind the neck
5 muscle cleans
5 power cleans
5 tall cleans

Mobility:
box stretch x 5 deep breaths
dead bugs x 10/side
no hands front squat with empty bar x 10
pause squat for 3 seconds x 5



Skill: cleans
A.  clean pulls x 3 reps x 3 sets
work at 60%, 65%, 70%


B.  5 sets every 2:00
3 high hang cleans
2 hang cleans
1 power clean
build load starting at 60%

WOD
4 Sets
20/15 cals bike or 30/25 cals row
*cleans- squat or power
*round one- 9 cleans   165/125
*round two- 12 cleans  135/95
*round three- 15 cleans 95/65
*round four- 18 cleans  75/55


Post WOD- if time
Core Conditioning
2 sets of:
1) 10 V-Ups

2) 10 Lateral Medball Toss against Wall (right)

3) 10 Lateral Medball Toss against Wall (Left)

4) 40sec hold of choice- handstand hold, hollow hold, L-sit, plank, squat hold...

Rest as needed



March Movement:  Pull Ups
Strength Work

Option A- trying to get your first strict pull up
ring row negatives x 5 reps with a 5 second negativeDB lateral raises x 10 reps  - focus on tempo- slow movement out and back, elbows not locked, no hip swinging, core and lats engaged
Option B- for those who have 3 or more strict pull ups
pull ups negativesx 3-5 reps with a 5 second descendDB pull overs x 10 reps  https://www.youtube.com/watch?v=FK4rHfWKEa
Pull Up Work

Option A -Complete 5 sets:   15 second active hollow hold on bar + 5 challenging ring rows with a 2 second count at the top
                -Complete 5 sets:  feet on the box under rig for 5 toe spot assisted strict pull ups- focus on getting the box set up where you are on your tippy toes and the bar is just under the chin.  Stay in a hollow position, rib cage in, lats engaged- active position the entire movement.

https://www.instagram.com/p/B8WxV2WHIsG/

Option B- 5 sets
15 second active hollow hold on rig + 5 strict pull ups
15 second active hollow hold on rig + 4 strict pull ups
continue with one less strict pull ups each round.  rest as needed between rounds. 

03.10.2020 Test Set #2

Warm Up
15 banded air squats
10/side shoulder taps
25 feet perfect stretch walk
15 jumping jacks

then...
10 dual KB sumo deadlifts
5/side alternating KB strict press- one KB stays racked, while the other is pressed overhead
100 feet KB carry- one in the rack position, one straight overhead (switch sides at 50 feet)


Mobility:
shoulders:  5 each side- light weight   https://www.instagram.com/p/B58iPFdBw9t/
front rack: box stretch- 5 deep breaths + lat eccentrics x 10 https://www.instagram.com/p/B6V8iamHNZ8/
ankles: banded distraction x 30 seconds each side   https://www.youtube.com/watch?v=me8xYaHgOF4





Super Set
3 rounds

10/side Bulgarian Split Squats - build load with dual DBs
Pull up strength work:
Option A (for those who do push ups from the knees)  complete
5 ring row negatives + 10 DB lateral raises
Option B (for those who can do 5-10 regular push ups) complete
5 pull up negatives + 10 DB pull overs  https://www.youtube.com/watch?v=FK4rHfWKEac

Burgener Warm Up

1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean

4. tall clean to 2", 4", 6", full squat

WOD- this should be similar to Fran- go all out!

Test Set #2

3 RFT

15 Power Cleans

15 Thrusters

RX 95/65  SC 75/55 BEG 45/35

POST WOD- The Gymnastics Course- Core Crusherhttps://www.instagram.com/p/B9Ukh5gFMtw/With band for resistance:⁠
Each round you will increase ONLY the V-ups by 5 reps:⁠
*watch V-Up in video on execution - upper body stays in hollow, so it’s more like a “leg lift”⁠
.⁠
Round 1:⁠
5 sec hold⁠
5 rocks⁠
5 V-Ups⁠
.⁠
Round 2:⁠
5 sec hold⁠
5 rocks⁠
10 V-Ups⁠
.⁠
Round 3:⁠
5 sec hold⁠
5 rocks⁠
15 V-Ups⁠
.⁠
Round 4:⁠
5 sec hold⁠
5 rocks⁠
20 V-Ups⁠
⁠
Rest as needed to complete all rounds⁠
*scale numbers appropriately to fitness level.⁠
March Movement:  Pull Ups
Strength Work

Option A- trying to get your first strict pull up
ring row negatives x 5 reps with a 5 second negativeDB lateral raises x 10 reps  - focus on tempo- slow movement out and back, elbows not locked, no hip swinging, core and lats engaged
Option B- for those who have 3 or more strict pull ups
pull ups negativesx 3-5 reps with a 5 second descendDB pull overs x 10 reps  https://www.youtube.com/watch?v=FK4rHfWKEa
Pull Up Work

Option A -Complete 5 sets:   15 second active hollow hold on bar + 5 challenging ring rows with a 2 second count at the top
                -Complete 5 sets:  feet on the box under rig for 5 toe spot assisted strict pull ups- focus on getting the box set up where you are on your tippy toes and the bar is just under the chin.  Stay in a hollow position, rib cage in, lats engaged- active position the entire movement.

https://www.instagram.com/p/B8WxV2WHIsG/

Option B- 5 sets
15 second active hollow hold on rig + 5 strict pull ups
15 second active hollow hold on rig + 4 strict pull ups
continue with one less strict pull ups each round.  rest as needed between rounds. 

12.26.19 8 and 9am classes today

Warm Up
2 Rounds:

2 lengths side shuffle
10/side  lateral box step ups
8/side half kneeling KB press
10 KB sumo deadlifts


Mobility:
banded pull throughs- face out from the rig while using the band on the rig to pull through your legs x 15 reps
KB behind the back hip hinge x 10 reps https://www.instagram.com/p/BuSV7IphRAN/
band pull apart ( yellow mini-band) ISO hip hinge x 10 reps- video is same as above



Skill: single leg bridge on floor  3 sets of 10 each side
https://www.instagram.com/p/B1HLLpEHFHz/?utm_source=ig_web_copy_link

Gymnastics Conditioning
4 rounds (unbroken is your goal!)
0:10 hollow hold
0:10 hollow rock
10 v-ups
rest 0:30 between sets *to scale lower number to 5’s

*Point toes to fire up more muscles, including hip flexors and quads.

WOD
2 RFT
30 slam balls
30 abmat sit ups
30 deadlifts  185/125   135/95
30 cal row

12.12.19

Warm Up
2 rounds
Row/Bike 200m
10 up and over a band across the rig- 5 each side
10 deadbugs
10 slow to fast air squats
25 feet perfect stretch walk
25 feet crab walk



Mobility:
https://www.instagram.com/p/B5FuniknCGb/
A. feet on the wall, thumbs up extend arms overhead x 10 reps
B. feet on the wall, rotate to touchdown pose, extend overhead x 10 reps
C. wrist stretches
D. box stretch with PVC x 5 exhales https://www.instagram.com/p/B3ukFlxg_uS/


Skill: push press
5 sets of 4 reps starting at 60% and increase load


WOD
buy in: 200 feet sled pull- small sleds with 4/3 plates added
then

25-20-15
slam balls
tuck ups or v-ups
cals bike or row

10.09.19

Warm-Up.
Two sets of:
Perform 30 seconds on each side of the following movements… (1:00 per station)
*Station 1 – Banded Palloff Hold https://www.youtube.com/watch?v=0QqFteXadFM
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Half kneeling to standing- front rack KBs- light load https://www.youtube.com/watch?v=gzNHWAOVcH0




Core Conditioning
EMOM x 12min

1) 15 V-Ups

2) 15 Lateral Medball Toss against Wall (right)

3) 15 Lateral Medball Toss against Wall (Left)

4) 40sec hold of choice- handstand hold, hollow hold, L-sit, plank, squat hold...




WOD
4 RFT
10 DB bench press -25% of your 1RM bench press
100' farmer carry 53/35
200m sprint- 4 lengths of fence and back
Rest 1:00

Mobility for the week:
Saddle pose 3:00
Lizard pose 2:00/side
Child's pose with shoulder variation 2:00
Twisted cross pose 1:00/side

08.31.19 Partner WOD 'Round and Round'

WOD: Round And Round
5 Rounds Each
Partner 1 - Run 200M
Partner 2 - 15 Wall Balls (20/14)

4 Rounds Each
Partner 1 - Row 400 M
Partner 2 - 8 Clean and Jerk (135/95)

3 Rounds Each
Partner 1 - 50 Double Unders
Partner 2 - 25 V-Ups or tuck ups

2 Rounds Each
Partner 1 - 20 Toes 2 Bar
Partner 2 - 15 Thrusters (115/75)

Both working at same time. New round can not begin until both partners complete movement.

07.17.19 Partner WOD

Warm Up
2:00 light cardio
5 slow lower squats with a 5 second descend- push knees out + stay tall
20 abmat sit ups
take 30 seconds to a 1:00 for laying front rack stretch (take 3 good inhales and exhales)
https://www.youtube.com/watch?v=S9U0JGGNx9Y

1:30 light cardio
15 second hollow hold
5/side banded psoas march with a 5 second hold


Skill: gymnastics conditioning 9:00 EMOM
set one: 6 reps single leg TTB- or single leg knee raise
set two: 6 reps seated good mornings- light load on bar or empty https://www.youtube.com/watch?v=ZYGr_OmM-yw
set three: 8 reps V-ups


Barbell warm up-
5 front squats
5 front squats with a 2 second pause at the pocket position (right before you extend the hips)
5 front squats with a 2 second pause at the pocket + push press
5 thrusters- no pausing

WOD
"Hang in There"
Partner wod- one works, one hangs per minute- partner A is completing the 5 thrusters and the 5 burpees in the first minute. Partner B needs to stay hanging from the pull up bar the entire time partner A is working.

EMOM 20:00
5 thrusters 115/75 95/65 75/55
5 burpees
while your partner hangs from the bar