05.13.2020

Warm Up
3 sets of
5 DB RDLs each side @ 3030
10 Cuban press with stick
5 burpee high jump
5 tuck ups or v-ups

mobility
90/90 hip switches x 8 each side
Samson stretch x 30 seconds each side
90/90 hip switch with a hip extension at the top x 8 each side

WOD
24:00 EMOM
min 1- OH walking lunges x 8 each side
min 2- box jump overs x 10
min 3- deadlifts x 5- 10 depending on load
min 4- burpees x 8 or sledge hammer strikes x 8/side
min 5- DB rows x 10/side or slam balls x 10
min 6- rest

02.21.2020

Warm Up
60 seconds row or bike
30 seconds reach thrus https://www.youtube.com/watch?v=HTIvqzYOEbg&index=5&
30 seconds plank hold
60 seconds row or bike
30 seconds banded good mornings
30 seconds squat rocks https://www.youtube.com/watch?v=PDS5FVq_WdY&index=8&

then One set of
Single arm KB clean + single arm KB push press x 30 seconds each side


Mobility: for the front rack
quadruped thoracic rotations x 10/side
box stretch x 5 deep breaths
ankle stretch in a deep lunge x 30 seconds/side
deep squat rotations x 8/side


Skill: front squat- eccentric focus  (15:00)
6 sets of 2 reps @ 65% tempo 60X1
*during rest time complete a super set from below

(do one super set between rounds only 3 times, not for 6 rounds)

Super Set- build load

3 total sets completed

DB high pull x 8/side

DB dual seated strict press x 10 reps

WOD  (19:00)
Tabata intervals :20 on/ :10 off for 8 sets each exercise
Take a 1:00 break between exercises
battle ropes
slam balls
push ups
bike cals

01.28.2020

Warm Up
KB complex for 2 sets
halos x 5 each direction
press x 5 each side
windmills x 5 each side
bottoms up carry x 50 feet each side
reverse lunges x 5 each side

then...
scap pull ups x 5
scap push ups x 7
strict pull ups x 3-5
push ups x 7



Mobility:
parallette shoulder extensions x 10 reps
box stretch x 5 good exhales
weighted squat hold x 45 seconds- use a plate extended or elbows into knees- hold an upright position

Super Set (15:00)

3 sets of:
10 barbell bent over rows
20 prone banded leg adduction- yellow mini-band around the leg between ankles and calves


directly into...

3 sets of:
10 barbell back racked box step ups (5/side)
10 lateral hops over the barbell



WOD (12:00)

In 4:00

60 slam balls
in remaining time max cals row or bike

Rest 4:00

4:00 AMRAP
6 DB thrusters 50/35 35/20
3 burpees over the DBs
1 rope climb

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

10.24.19

Warm Up
Row/run/bike an easy 3:00

T-Spine Stretch on a bench x 30 seconds
Prone PVC Pipe Pass Thrus x 15 reps

and then …
Deep Squat Progressions x 5-7 reps

Followed by …
Kettlebell Halos x 10 (5 in each direction)
Kettlebell Press x 5 (left side)
Kettlebell Windmills x 5 (left side)
Kettlebell Press x 5 (right side)
Kettlebell Windmills x 5 (right side)
Kettlebell Push Press x 5 (left side)
Kettlebell Waiter Carry x 20-25 yards (left side)
Kettlebell Push Press x 5 (right side)
Kettlebell Waiter Carry x 20-25 yards (right side)

Mobility:
Shoulder Prehab
Two sets of:
5 Y Raises
5 T Raises
5 I Raises



Skill: hollow/arch drill- keep this drill with a box on the two outside bars of the rig that most use. Split class up into two groups. One working the kipping and one working the strict. Demo both movements and let the class practice.
REPS: accumulate 10 sequences
https://www.instagram.com/p/Bv_ugyFg0dE/
📌THE SEQUENCE:
•1 arch to hollow lat pull down
•1 arch to hollow pull down into pull-up
.
🔑 MOST COMMON FAULT
•Missing the lat pull down
•Ending in arch at top of pull up
—this makes sequencing next rep very difficult because you need to go in sequential order of arch-hollow-back into arch etc.

OR if still developing the strict pull up - work on this drill on the inside bars of the rig

https://www.instagram.com/p/BtMTmNJA2X0/

This forces eccentric work at crucial muscle building points & allows you to start w “active” muscles by pressing down slightly on bar (watch start of video).
.
🔺THE GOAL:
▪️Build strength in strict pull-up by building lat muscles.
.
🔺IF YOU DON’T HAVE STRICT
▪️This drill is for you!
•Add more resistance by adding another thin band etc.
▪️REPS: accumulate 20-30 “pull-ups”

WOD
4 rounds
2:00 work/1:00 rest
continue where you left off
12 x slam balls
10 x box jumps 24/20"
8 x push ups


Mobility of the Week 12:00 Total
child's pose 1:00
downward dog 1:00
extended arm lizard 2:00 right side
downward dog 1:00
extended arm lizard 2:00 left side
standing straddle 3:00
forward fold 2:00