04.14.2020

Warm Up
60 seconds hop in place
30 seconds jumping jacks
30 seconds high knees
30 seconds butt kicks
then...

5/side spiderman lunge + reach each side
10/side hamstring rocker
5/side pigeon plus rotate
10 sets of 2 x hip flexor rocks backs- alternate sides every 2 reps
10/side groiners
5/side hamstring hip flexor combo

https://www.instagram.com/p/Bmjiu-xHGfG/




Strength Set
3 sets

6-8 pull ups on the ground or from a door
10 reps SDLHP  build in load if you have a barbell



WOD
"Black Ink"
10,9,8,7,6,5,4,3,2,1
half kneeling DB press or barbell strict press   95/65   75/55
DB bent over rows or barbell bent over rows   95/65   75/55
burpee to goblet squat
hollow rocks
*reps are listed for both sides- 10 on the right, 10 on the left

03.30.2020

Full WOD details are found on SugarWOD

Home Weightlifting
Press behind the neck 2 x 10 reps
Press in a split 2 x 10 reps
Push jerk behind the neck in a split 3 x 5 reps
Tall split jerk 3 x 5 reps



WOD
Quarantined Nancy
5 RFT
15 weighted squats or OHS if you have a barbell
400m run

Or if you aren't in a position to run outside

For Time
75 hollow rocks
50 DB renegade rows- you can do this with a single DB and switch sides every 5 reps



Core Conditioning
4 sets of hip drops from a side plank - 20 seconds on, 10 seconds off right side4 sets of hip drops from a side plank- 20 seconds on, 10 seconds off left side

then..
4 sets of hollow body hold or bent knee hollow hold
20 seconds on, 10 seconds off

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. 

09.18.19 'Up & Over'

Warm Up
400m row, run or bike
then..

2 rounds of

single leg movements
https://www.instagram.com/p/BpYHZd7lxdZ/?taken-by=strengthcoachtherapy
6-8 reps each side for each exercise
1. Single leg deadlift + reverse lunge
2. Step up + reverse lunge
3. Lateral + curtsy lunge
And
6-8 reps of half kneeling bottom's up KB strict press

Primer: 3 sets of
seated good mornings with an empty barbell x 15 reps
single leg RDLs x 8/side
hollow rocks x 15 reps

Clean warm up with empty barbell
- Burgener Warm up https://www.instagram.com/p/Bw1rOjbgILs/


round one with empty bar
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
"Up and Over"

5 RFT
15 deadlifts 155/105 135/95 115/75
10 bar over burpee
5 power cleans 155/105 135/95 115/75


Monthly Mobility Challenge
Week Three
Lizard pose 1 min/side
Seal Pose/ Sphinx 2 mins
Frog pose 2 mins
Saddle pose with eagle arms 1 min/side with arms
Table top 2 mins
1 min= 1 rep

05.09.19

Warm Up
3 rounds:
10 split stance Romanian deadlifts
2 lengths side shuffle
6/side DB high pulls
2/side TGU



Mobility:
SI joint: https://www.instagram.com/p/Bvxz5Xxj4Yf/ (the first few moves here)
1. knee to chest with other leg straight out x 30 sec/side
2. lying on floor number 4 stretch x 30 sec/side
3. prone quad stretch x 30 sec/side
4. multi-planar hip flexor stretch x 5 reps each angle/side


Skill: back rack reverse lunges
3 sets of 6 reps @ 10RM step up weight


WOD
21-18-15-12-9
cals rowing
cals biking
KB swings 53/35


Post WOD Abs
alternating tabata (:20/:10s) x 8
abmat sit ups
hollow rocks

04.22.19

Warm Up
400 Meter Light Jog into:
2 Rounds:
 
4 Samson Stretch Lunges (5 second hold in each)
 
8 Alternating Spiderman and Reach
 
12 Russian Baby Makers
 
 
 
Primer:
2 sets of:
1 length of the gym quadruped crawl https://www.youtube.com/watch?v=OA23BcPrFxM
 
1 length of the gym each direction lateral plank walks https://www.youtube.com/watch?v=1oOWVaajW9I
 
1 length duck walk https://www.youtube.com/watch?v=e5lPjg0GhFM
 
Abs
7:00 AMRAP
8 hollow rocks
10 tuck ups or v-ups
12 rotating planks- from two hands on the floor plank to rotating to a side plank and back again. Rotate a total of 12 times (6 each side)
14 supermans

WOD
speed work- all done as quickly as possible for maximum rest
every 2:00 for 8 sets
5 bar facing burpees
5 Touch N Go S2OH 115/75 95/65
5 box jump overs 24/20"

02.16.19 Partner WOD

Make up Strength/Skill


WOD: Time Cap 20:00

Partners
Complete 6 rounds of (3 each)
5 front squats 135/95 115/75 95/65
5 ring push ups- sub hand release push ups
10 hollow rocks

then... with the remaining time on the clock
each partner establishes their heavy clean

*clean can be squat or power
*team score is the time for the 6 rounds + clean weight for both people