05.06.2020

Warm Up
3 rounds
30 seconds criss cross squats
30 seconds sit ups
30 seconds lunge R + lunge L + air squat
30 seconds yoga push ups

Rest as needed

Glute Strength Sets
2 rounds
body weight squat pulses x 30 reps
Bulgarian split squat pulses x 10/side
frog pumps x 60

then
2 rounds
hip bridges from the ground or on a bench
wide stance x 15 reps
narrow stance x 15 reps
slow eccentric- 2 foot up/1 foot down x 10/side


WOD
"Mountain"
15:00 AMRAP
5 devil's press
10 DB front squats * if you have a barbell use 95/65
15 sit ups
30 DUs or 60 singles
200 row/bike/run/jumping jacks for 1:00

04.24.2020

Weekly Challenge
10:00 AMRAP2,4,6,8...until time expires
Reverse lunges each leg counts as a rep
Single leg V-ups each leg counts as a rep
Burpees

Warm up
3 rounds
10 curtsy lunges
10 DB muscle snatch each side-light load
20 second side plank hold/side


Home Weightlifting
A. back squat + back squat jump 5 sets of 3 + 1
B. step ups with a 3 second eccentric 2 sets of 10 reps/leg
C. single leg RDL 4 sets of 5/leg with a 3 second eccentric


Handstand Skills
6:00 EMOM
min 1- handstand hold or kick to handstand on wall x 5 reps
*put feet together before making contact with the wall.  Contact the wall softly if possible
min 2- wall facing handstand marching x 20 reps total or marching with feet on the cooler

WOD
"Hells Bells"
4 rounds
20 alternating hang DB snatch
10 DB gorilla rows- 5 each side

10 DB front squat
rest walk 1:00

Gymnastics Core Conditioning
https://www.youtube.com/watch?v=yZdZwtFuBiA

04.04.2020

Warm Up
2 rounds60 seconds hops
30 seconds Russian baby makers
60 prone plank hold
30 seconds right leg Bulgarian split squats
30 seconds left leg Bulgarian split squats
30 second squat hold



Mobility https://www.instagram.com/p/B9-ahq2ntXX/
A. Spiderman rock backs x 8/side
B. 90/90 hip switch with a lean x 6/side
C. T-spine rotations with leg out to the side x 8/side
D. Cobra to downdog + heel pedal x 8 reps




WOD
"Spring Ahead"

5RFT
12 DB sumo deadlifts
8 DB hang cleans
6 DB front squats
30 second plank hold
*add 2 reps to each DB movement per round

03.19.2020 WOD + At Home

Warm Up
2:00 cardio choice
2 rounds:
10 cycle squats- place a 10/15# plate on floor- heels on the plate and squat with tempo- 31x1
15 banded lat pull downs
2 rounds:
PVC pass thrus standing, bottom of squat and prone x 5 each
PVC OHS x 15
10 bird dogs



Mobility:
QL walks https://www.instagram.com/p/B8KaFgxljE-/ x10 reps each direction
hip hurdles with KB on floor leg moving around x 10 each leg
thoracic rotations x 5/side
deep squat rotations x 5/side



Super Set 3 sets of
landmine RDL x 8/side
landmine twist x 10 each side
build load from one plate added to barbell

WOD
3 rounds
14 Single arm DB OH walking lunges (7/side)
10 DB front squats

rest 2:00

30 Renegade rows 50/35 35/20 (row right, row left, push up)

directly into
3 sets
30 seated low banded rows- band is chest height and you row like on a rowing machine
30 banded tricep push downs

At Home WOD
You can do all the gym wod with the exception of the banded work.

ABs or at Home WOD no equipment
20-15-10-5
hollow rocks
shoulder taps in a hollow position
run 200m after each set

01.14.2020

Warm Up
2:00 bike or row
band assisted upper anterior chain opener- 1:00
2:00 bike or row
30 seconds each side banded lateral walks
10 slow to fast banded air squats

then...
one set
plank with forward reach x 10 per arm
plank with lateral reach x 10 per arm
hollow hold 30 seconds

Mobility

foam roll lats x 1:00 (30 seconds each side)
T-spine hold on foam roller x 45 seconds
wrist stretches


Skill: Jerks
A. Drop to split x 3 reps for 3 sets https://www.catalystathletics.com/exercise/417/Drop-To-Split/
B. Jerk balance x 3 reps for 3 sets https://www.catalystathletics.com/exercise/193/Jerk-Balance/
C. 8:00 EMOM
split jerk x 1-2 reps @ 70% your 1RM split jerk


WOD
15-12-9-6-3
DB strict press    35/20     20/15
DB front squats
DB burpee overs

01.04.20 Meat Ball- partner WOD

Make up Strength/Skill


WOD
"Meat Ball"
partners
For Time
75 wall balls 20/14
40/35 cals bike
then right into
6,9,12,15,18
TTB
C2B pull ups
DB front squats 50/35 35/20


*split reps as needed, one work, one rest

January Monthly Challenge- Walking Lunges
Day 4- 8 walking lunges each side

08.17.19 Bring a Friend Day- DUMB buddy wod

Bring A Friend Day

DUMB Buddy WOD
30 Minute AMRAP
50 Dumbbell Front Squats
50 Dumbbell Shoulder to Overhead
50 Alternating Front Rack Lunges
50 Devils Press
50 Box Step Overs 24/20

RX 40/30
Scaled 30/20

One partner works while the other rests

*Lunges may be forward or backwards, no walking.
**Box step overs may be completed with dumbbells held in suitcase or front rack positions